Yesterday was a little unusual, in the training sense, in that I was at the Perform Better 1 Day clinic in Fairlawn, NJ and my training consisted of afternoon "hands on" training sessions with the morning's presenters.
Following is a brief synopsis.
Martin Rooney did one of his Warrior Training metabolic circuits which consisted on 5 exercise: sandbag deadlifts, hop-scotch thru the agility ladder, Battling ropes, Seated MB short range rotations and KB swings. First circuit was 1 min. work/30 sec. rest, 2nd circuit was 30 sec. work/30 sec. rest. Good session in less than 16 minutes including breaks.
Mike Boyle took us through one of his typical strength training sessions which consisted of two tri-sets: Tri-set one: RFESS, Swissball rollouts and pushups (your choice). 2 sets of 10.
2nd tri-set: Val-slide reverse lunge, TRX inverted row, side plank band row. Again, 2 sets of 10. Some of the bigger guys, in particular, were amazed at how challenging such a simple circuit could be as Boyle also showed how to progress and regress it to your level.
Finally, Gray Cook took us through some KB carries of various sorts, some correctives, and some Cook band resisted bear crawls. It's amazing how an observant eye can use virtually any movement to analyze how someone moves.
It was good, energizing training session and a fitting end to a great day of education.
Train hard and train smart!
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