Today is the 9th day of the 40 in 40 program so I'm almost a quarter of the way home. I have to break it down into manageable bites!
Warmup: Wall slides, scap retractions, Indian clubs, Spider stretch, open hip t-spine rotation, Ankle mobs
Workout: Smith machine inverted rows 2 x 12; Landmine 1/2 moons 1 x 12;BB RFESDL(rear foot elevated split dead lift) 3 x 3 @ 95 lbs; KB swings 2 x 6 @ 32 kg. supersetted with box jumps 2 x 5;
2 band resisted pushups 2 x 5
Comments: The RFESDL are a tough exercise and one I haven't done in a while. I think they are best done with a barbell to ensure that it is more of a hip hinge than a squatting pattern. The barbell requires that positioning.
Also, did a little post activation potentiation (PAP) with the KB swing, box jump combo.
Train hard and train smart!
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Tuesday, January 31, 2012
Monday, January 30, 2012
Today's Training Session: Total Body Strength Training
Today I commenced with the 2nd week of the 40 in 40 program. I will have to be careful about over-reaching/overtraining so I must err on the conservative side regarding loads and volume.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, sidelying t-spine rotation, low box hip flexor, 1/2 kneeling adductor, Scap retractions
Workout: Fat grip Sumo deadlift 3 x 3 @ 195; Incline DB chest press 2 x 5 @ 80 lbs.; Face pulls 2 x 12 @ 50 lbs; KB swings 2 x 25 @ 24 kg; 1 arm DB row 2 x 5 @ 85 lbs;
Diagonal hold KB Farmers walk 2 x 70 yds. @ 32/20 kg.
Comments: It will interesting to see if I can manage fatigue and over-reaching as I am also playing/training for squash.
If I feel I am I will have to cut short the 40 in 40 program.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, sidelying t-spine rotation, low box hip flexor, 1/2 kneeling adductor, Scap retractions
Workout: Fat grip Sumo deadlift 3 x 3 @ 195; Incline DB chest press 2 x 5 @ 80 lbs.; Face pulls 2 x 12 @ 50 lbs; KB swings 2 x 25 @ 24 kg; 1 arm DB row 2 x 5 @ 85 lbs;
Diagonal hold KB Farmers walk 2 x 70 yds. @ 32/20 kg.
Comments: It will interesting to see if I can manage fatigue and over-reaching as I am also playing/training for squash.
If I feel I am I will have to cut short the 40 in 40 program.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Sunday, January 29, 2012
Today's Training Session: Total Body Strength Training
Today was the 7th day of the 40 in 40 program covered in the book, Easy Strength. My goal is to train 40 days in the next 40 days. In my 45+ years of training I don't believe I've ever trained this many days consecutively.
Warmup: Ankle mobs, wall slides, Indian clubs, Leg swings, lateral squats, "No Moneys"
Workout: Bench pushups-ft. elevated: 2 x 6; 1 leg RDL 2 x 5 @ 30 lbs; Eccentric chins 2 x 5; Squat on balance boards 2 x 6 @ 30 lbs; Snatch grip high pulls 3 x 3 @ 135; rollouts 2 x 10
Comments: Essentially more "core" exercises are a deadlift/hip hinge, a squatting pattern, a horizontal push (pushup, incline Db chest press), a pull (chins/rows),an explosive movement (swings/O-lift variations) and a trunk exercise.
Sets are low (2-3) and reps are usually in 3-6 range. The idea is not to go anywhere near max loads/efforts but to continually be Greasing the Groove (GTG). We will see how it goes.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Ankle mobs, wall slides, Indian clubs, Leg swings, lateral squats, "No Moneys"
Workout: Bench pushups-ft. elevated: 2 x 6; 1 leg RDL 2 x 5 @ 30 lbs; Eccentric chins 2 x 5; Squat on balance boards 2 x 6 @ 30 lbs; Snatch grip high pulls 3 x 3 @ 135; rollouts 2 x 10
Comments: Essentially more "core" exercises are a deadlift/hip hinge, a squatting pattern, a horizontal push (pushup, incline Db chest press), a pull (chins/rows),an explosive movement (swings/O-lift variations) and a trunk exercise.
Sets are low (2-3) and reps are usually in 3-6 range. The idea is not to go anywhere near max loads/efforts but to continually be Greasing the Groove (GTG). We will see how it goes.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Wednesday, January 25, 2012
Today's Training Session: Total Body Strength Training
I plan to embark on Dan John's 40 in 40 strength training system whereby you do 40 training sessions in 40 days but never/rarely at max levels. You pick 4-6 movements and " Grease the groove" , GTG, as Pavel would say. The continued training stimulus comes from varying loads and rep ranges but you err on the low side, always.
Warmup: Ankle mobs, forearm wall slides, low box hip flexor, 1/2 kneeling hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs
Workout: Sumo deadlift-1 x 1 @ 135, 5 x 1 @ 255; weighted chins 2 x 5 @ 50 lbs; Incline DB chest press-2 x 5 @ 75 lbs.; KB swings 2 x 25 @ 24 kg; rollouts 3 x 10
Comments: Simple, short, sweet. Logistics of keeping up with this over next few weeks will be the challenge due to lots of travel over next 3 weeks.
Train hard and train smart!
http://fitnesstogether.com/media
Warmup: Ankle mobs, forearm wall slides, low box hip flexor, 1/2 kneeling hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs
Workout: Sumo deadlift-1 x 1 @ 135, 5 x 1 @ 255; weighted chins 2 x 5 @ 50 lbs; Incline DB chest press-2 x 5 @ 75 lbs.; KB swings 2 x 25 @ 24 kg; rollouts 3 x 10
Comments: Simple, short, sweet. Logistics of keeping up with this over next few weeks will be the challenge due to lots of travel over next 3 weeks.
Train hard and train smart!
http://fitnesstogether.com/media
Tuesday, January 24, 2012
Today's Training Session: Power Training
Today's training session was a power/sprint workout with a variety of exercises/movements.
Warmup: Ankle mobs, Indian clubs, kneeling hip flexor, standing adductor, forearm wall slides,
Leg swings, march series, toe/heel walks
Workout; Box Jumps 3 x 5; Band resisted long jumps 3 x 4; Med ball work-Ricochets 2 x 15 sec. @ 4 lbs.; chest pass 2 x 12 @ 6 lbs; Alt. hip toss 2 x 12 @ 6 lbs; Soccer throw 2 x 8 @ 6 lbs.
Acceleration sprints: 5 x 10 yds; 5 x 20 yds; 5 x 30 yds. Walk back for recovery between every rep. 2 1/2 - 3 minute recovery between sets.
Comments: Good session for power/sprint training. 2nd session today will be a squash training/playing session as I have to get ready for Nationals in 6 weeks.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, Indian clubs, kneeling hip flexor, standing adductor, forearm wall slides,
Leg swings, march series, toe/heel walks
Workout; Box Jumps 3 x 5; Band resisted long jumps 3 x 4; Med ball work-Ricochets 2 x 15 sec. @ 4 lbs.; chest pass 2 x 12 @ 6 lbs; Alt. hip toss 2 x 12 @ 6 lbs; Soccer throw 2 x 8 @ 6 lbs.
Acceleration sprints: 5 x 10 yds; 5 x 20 yds; 5 x 30 yds. Walk back for recovery between every rep. 2 1/2 - 3 minute recovery between sets.
Comments: Good session for power/sprint training. 2nd session today will be a squash training/playing session as I have to get ready for Nationals in 6 weeks.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Athletic Business Newswire - Women in Intercollegiate Sport Hitting New Heights
Athletic Business Newswire - Women in Intercollegiate Sport Hitting New Heights
This is good news as I have a daughter who aspires to be in the collegiate strength and conditioning field.
This is good news as I have a daughter who aspires to be in the collegiate strength and conditioning field.
Monday, January 23, 2012
Today's Training Session: Total Body Strength Training
Today was an "easy" strength training day as I didn't sleep well last night and there was no point in pushing it. The outcome wouldn't have been a good one. You have to learn to listen to what your body is telling you!
Warmup: Ankle mobs, Indian clubs, forearm wall slides, low box hip flexor, 1/2 kneeling adductor, Brettzel 1.0
Workout: Circuit: RFESS 4 x 15; chins 4 x 15, 12, 12, 15; 45 degree back raise 4 x 12 @ 45; 1 arm tall kneeling KB BU press 3 x 8 @ 16 kg; rollouts 4 x 10
KB Farmer's carries: 3 x 75 yds. @ 32 kg.
Comments: Felt better as I got into the training session but still a little sluggish. There is always tomorrow.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, Indian clubs, forearm wall slides, low box hip flexor, 1/2 kneeling adductor, Brettzel 1.0
Workout: Circuit: RFESS 4 x 15; chins 4 x 15, 12, 12, 15; 45 degree back raise 4 x 12 @ 45; 1 arm tall kneeling KB BU press 3 x 8 @ 16 kg; rollouts 4 x 10
KB Farmer's carries: 3 x 75 yds. @ 32 kg.
Comments: Felt better as I got into the training session but still a little sluggish. There is always tomorrow.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Sunday, January 22, 2012
Cravings: Why They Strike, How to Curb Them
Cravings: Why They Strike, How to Curb Them
Some of the why's of cravings as well as some solutions to handle them.
Some of the why's of cravings as well as some solutions to handle them.
Today's Training Session: Conditioning
Today was what I would call a "conditioning day" or metabolic work as I didn't do any power or pure speed training. It was longer sprints with heart rate based recovery.
Warmup: Ankle mobs, forearm wall slides, scap retractions, Indian clubs, toe walks/heel walks, leg swings, march series, skip series
Workout: 5 x 176 yd. sprints with heart rate based recovery. When heart rate recovered to 110 bpm or less I did another repeat. Basically that was about a walk equal to the sprint interval.
Comments: Heart rate ranged from about 84-93+% of theoretical max. heart rate during and shortly after the sprint. It also demonstrates what anaerobic truly means as your heart rate usually peaks shortly after you finish the sprint not actually during the actual sprint. It's your body's way of trying to make up the oxygen deficit of the activity which is why you can't sprint indefinitely.
Also, interesting was the fact that even with the duration/intensity of these sprints my heart rate never approached the levels it did the day before while playing squash. An interesting side note.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, scap retractions, Indian clubs, toe walks/heel walks, leg swings, march series, skip series
Workout: 5 x 176 yd. sprints with heart rate based recovery. When heart rate recovered to 110 bpm or less I did another repeat. Basically that was about a walk equal to the sprint interval.
Comments: Heart rate ranged from about 84-93+% of theoretical max. heart rate during and shortly after the sprint. It also demonstrates what anaerobic truly means as your heart rate usually peaks shortly after you finish the sprint not actually during the actual sprint. It's your body's way of trying to make up the oxygen deficit of the activity which is why you can't sprint indefinitely.
Also, interesting was the fact that even with the duration/intensity of these sprints my heart rate never approached the levels it did the day before while playing squash. An interesting side note.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Saturday, January 21, 2012
The Use of Technology and Knowing It's Value
As anyone who has followed my blogposts or weekly newsletter for a while knows, I am a big fan of heart rate monitors.
I think it is the only way you can truly gauge the training effect of a training session or even a particular part of a training session and determine whether the session is on track with what you're trying to accomplish that day.
Now if you have no clue what that day's objectives are then you're really not training but merely working out but that is a discussion for another day.
So there are endless ways to condition and sometimes playing the sport is the best and certainly the most specific form of conditioning work you can do.
Today was a case in point as I played some squash with some buddies and mine as we train for the US Masters Nationals in about 6 weeks.
Now I do sprint and other conditioning work as well but there is no better prep than actually playing squash, of course.
I wore my heart rate monitor today while playing just to see what kind of heart rate response the session was giving me.
While playing my heart rate was consistently 85-90% of theoretical heart rate max and sometimes exceeded my theoretical heart rate max. Even when I took a rest between games (there were 3 of us and we played two games on, 1 game off)my heart rate was over 60% of THRM.
Now this shows two things:
1. How demanding an intermittent power sport like squash truly is. And also what a great "cardio"/metabolic workout it really is.
2. My heart rate max is much higher than the theoretical max as based on the common formulas so I will probably test shortly to establish a better base line number.
So always have an objective in your training on a daily, weekly and monthly basis and as far as conditioning/metabolic work is concerned you are merely guessing at what type of work you are really doing if you aren't using heart rate monitor technology. Come into the 21st century, my friends.
Looking at the big picture, training wise, your conditioning work should either be easy/recovery days (heart rate 60% or less of HRM) or very intense (80-85%+ of HRM).
The problem is most people do their conditioning work in "no man's land" i.e. 60-80% of HRM which isn't easy enough to truly recover nor hard/intense enough to truly create long term training adaptations.
So get on board with technology and use a HR monitor to train smarter, safer and more efficiently!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
I think it is the only way you can truly gauge the training effect of a training session or even a particular part of a training session and determine whether the session is on track with what you're trying to accomplish that day.
Now if you have no clue what that day's objectives are then you're really not training but merely working out but that is a discussion for another day.
So there are endless ways to condition and sometimes playing the sport is the best and certainly the most specific form of conditioning work you can do.
Today was a case in point as I played some squash with some buddies and mine as we train for the US Masters Nationals in about 6 weeks.
Now I do sprint and other conditioning work as well but there is no better prep than actually playing squash, of course.
I wore my heart rate monitor today while playing just to see what kind of heart rate response the session was giving me.
While playing my heart rate was consistently 85-90% of theoretical heart rate max and sometimes exceeded my theoretical heart rate max. Even when I took a rest between games (there were 3 of us and we played two games on, 1 game off)my heart rate was over 60% of THRM.
Now this shows two things:
1. How demanding an intermittent power sport like squash truly is. And also what a great "cardio"/metabolic workout it really is.
2. My heart rate max is much higher than the theoretical max as based on the common formulas so I will probably test shortly to establish a better base line number.
So always have an objective in your training on a daily, weekly and monthly basis and as far as conditioning/metabolic work is concerned you are merely guessing at what type of work you are really doing if you aren't using heart rate monitor technology. Come into the 21st century, my friends.
Looking at the big picture, training wise, your conditioning work should either be easy/recovery days (heart rate 60% or less of HRM) or very intense (80-85%+ of HRM).
The problem is most people do their conditioning work in "no man's land" i.e. 60-80% of HRM which isn't easy enough to truly recover nor hard/intense enough to truly create long term training adaptations.
So get on board with technology and use a HR monitor to train smarter, safer and more efficiently!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Friday, January 20, 2012
Today's Training Session: Total Body Strength Training
Today's session was my 3rd and final strength training session of the week. It was a good week of training with 3 strength training sessions, 2 power/sprint/speed sessions, 2 squash training sessions. And there are still two days left!
Warmup: Indian clubs, ankle mobs, wall slides, 1/2 kneeling hip flexor, open hip adductor, open hip t-spine rotation. 5 x 30/30 sec. rope jumping.
Workout: Sumo deadlift-5 x 5 @ 135,205, 235,265, 275. Cable chest press 4 x 12 @ 35 supersetted with rollouts 4 x 10. 1 arm DB rows-4 x 10, 8, 7, 6 @ 80, 90, 95, 100 supersetted with face pulls 3 x 12 @ 50 lbs.
Double KB swings on the minute: 5 x 12 @ 20 kg.
Comments: Good session. Trying to add some rope jumping to my strength training session warmups and see how that goes.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Indian clubs, ankle mobs, wall slides, 1/2 kneeling hip flexor, open hip adductor, open hip t-spine rotation. 5 x 30/30 sec. rope jumping.
Workout: Sumo deadlift-5 x 5 @ 135,205, 235,265, 275. Cable chest press 4 x 12 @ 35 supersetted with rollouts 4 x 10. 1 arm DB rows-4 x 10, 8, 7, 6 @ 80, 90, 95, 100 supersetted with face pulls 3 x 12 @ 50 lbs.
Double KB swings on the minute: 5 x 12 @ 20 kg.
Comments: Good session. Trying to add some rope jumping to my strength training session warmups and see how that goes.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Thursday, January 19, 2012
Today's Training Session: Power Training
So by now it should be apparent that I do total body strength training 3 times per week and speed/power/agility type training twice per week. This is a good, basic training template for many people who aspire to develop overall athleticism in my opinion.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, sidelying t-spine rotation, low box hip flexor, 1/2 kneeling adductor
Workout: Box jumps 4 x 5; Med ball ricochets 2 x 15 @ 4 lbs; Med ball scoop tosses 2 x 5 2 16 lbs.;
More dynamic warmup: toe walks/heel walks, march series, skip series, backpedals
Flying 30's w/20 yd. run-ins: 10 x w/walk back for recovery
Comments: I love this type of training but have to protect myself from myself as you always have to be mindful of MED-minimum effective dosage, when it comes to training.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, sidelying t-spine rotation, low box hip flexor, 1/2 kneeling adductor
Workout: Box jumps 4 x 5; Med ball ricochets 2 x 15 @ 4 lbs; Med ball scoop tosses 2 x 5 2 16 lbs.;
More dynamic warmup: toe walks/heel walks, march series, skip series, backpedals
Flying 30's w/20 yd. run-ins: 10 x w/walk back for recovery
Comments: I love this type of training but have to protect myself from myself as you always have to be mindful of MED-minimum effective dosage, when it comes to training.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
To Find Happiness, Forget About Passion - Oliver Segovia - Harvard Business Review
To Find Happiness, Forget About Passion - Oliver Segovia - Harvard Business Review
If you can combine your passion with solving a problem then you're really golden.
If you can combine your passion with solving a problem then you're really golden.
Wednesday, January 18, 2012
Today's Training Session: Total Body Strength Training
Today was a total body strength training session but I was attempting to establish some 3-5 rep maxs on several exercises as I plan to start another phase of Wendler's 5-3-1 program next week.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, 1/2 kneeling adductor, Brettzel 1.0, open hip t-spine rotation
Workout: BB RFESS-Worked up to a max of 140 x 3; Alt. 1 arm KB swing 4 x 8 @ 24 kg. supersetted with inverted rows 4 x 15; Heel raises 3 x 15 @ 175 (eccentric emphasis) supersetted with Landmine 1/2 Moons 3 x 16
Comments: Want to start including some eccentric "calve" work to work on ankle dorsiflexion ROM due to right ankle still feeling some effects from the medial side sprain from July 2011.
Will finish rep testing on Friday.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, 1/2 kneeling adductor, Brettzel 1.0, open hip t-spine rotation
Workout: BB RFESS-Worked up to a max of 140 x 3; Alt. 1 arm KB swing 4 x 8 @ 24 kg. supersetted with inverted rows 4 x 15; Heel raises 3 x 15 @ 175 (eccentric emphasis) supersetted with Landmine 1/2 Moons 3 x 16
Comments: Want to start including some eccentric "calve" work to work on ankle dorsiflexion ROM due to right ankle still feeling some effects from the medial side sprain from July 2011.
Will finish rep testing on Friday.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Tuesday, January 17, 2012
Today's Training Session: POWER!
Today was a power oriented session with some plyos, med ball work, sled work and sprints.
Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, Indian clubs, 1/2 kneeling hip flexor
Workout: Box jumps 3 x 5; Med ball circuit 2 x15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 6 lbs; MB alternate hip toss 2 x 12@ 6 lbs; Between the legs toss 2 x 8 2 6 lbs.
Sled pulls 10 x 10 yds. @ 275 lbs. w/ 60 sec. for recovery.
Acceleration sprints: 5 x 10 yds., walk back for recovery; 2 min. recovery; 5 x 20 yds, walk back for recovery; 3 min. recovery; 5 x 30 yds., walk back for recovery.
Comments: Really worked on acceleration with the short sprints. 80% of maximum effort, worked on staying down, not popping up, good arm action, etc. Med ball work had speed-strength emphasis.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, Indian clubs, 1/2 kneeling hip flexor
Workout: Box jumps 3 x 5; Med ball circuit 2 x15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 6 lbs; MB alternate hip toss 2 x 12@ 6 lbs; Between the legs toss 2 x 8 2 6 lbs.
Sled pulls 10 x 10 yds. @ 275 lbs. w/ 60 sec. for recovery.
Acceleration sprints: 5 x 10 yds., walk back for recovery; 2 min. recovery; 5 x 20 yds, walk back for recovery; 3 min. recovery; 5 x 30 yds., walk back for recovery.
Comments: Really worked on acceleration with the short sprints. 80% of maximum effort, worked on staying down, not popping up, good arm action, etc. Med ball work had speed-strength emphasis.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Monday, January 16, 2012
Today's Training Session: Total Body Strength Training
Today was another total body strength training day. As you've probably noticed strength training is the cornerstone of my training program and I believe it should be for everyone else regardless of their goals, experience or condition.
Warmup: Ankle mobs, wall slides, tabletop hamstring, tabletop hip rotators, low box hip flexors, 1/2 kneeling adductors, open hip t-spine rotation, Indian clubs
Workout: Circuit: Suspended lunge-4 x 12 @ 45 ; Chins-15,12,12,15; 45 degree back raise 4 x 12 @ 35; Suspended pushups w/ft. on box-4 x 20; Rollouts 4 x 10
KB Farmers carries-2 x 75 yds. @ 32 kg.
Comments: Good session; chin numbers are going up a bit as that is one of my goals for the year.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, wall slides, tabletop hamstring, tabletop hip rotators, low box hip flexors, 1/2 kneeling adductors, open hip t-spine rotation, Indian clubs
Workout: Circuit: Suspended lunge-4 x 12 @ 45 ; Chins-15,12,12,15; 45 degree back raise 4 x 12 @ 35; Suspended pushups w/ft. on box-4 x 20; Rollouts 4 x 10
KB Farmers carries-2 x 75 yds. @ 32 kg.
Comments: Good session; chin numbers are going up a bit as that is one of my goals for the year.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Sunday, January 15, 2012
Today's Training Session: POWER!
Though I thought about it going outside to train today just wasn't in the cards as it was about 15 degrees with a wind. Would not have been fun though the sun was out.
Warmup: Leg swings, arm circles, Indian clubs, low box hip flexor, Wall slides, Jumping jacks
Workout: Box jumps 3 x 5; Med ball circuit: Ricochets 2 x 15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 15 lbs.; MB alt. hip toss 2 x 12 @ 16 lbs; MB soccer throw 2 x 8 2 15 lbs.
Sprint ladder: 10-20-30-40-50-60 (walk back for recovery); 2 sets w/2 min. rest between sets.
Comments: Good session today though there were a lot of people indoors because of the weather so the track was crowded. Felt pretty good even after 12 games of squash yesterday.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Leg swings, arm circles, Indian clubs, low box hip flexor, Wall slides, Jumping jacks
Workout: Box jumps 3 x 5; Med ball circuit: Ricochets 2 x 15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 15 lbs.; MB alt. hip toss 2 x 12 @ 16 lbs; MB soccer throw 2 x 8 2 15 lbs.
Sprint ladder: 10-20-30-40-50-60 (walk back for recovery); 2 sets w/2 min. rest between sets.
Comments: Good session today though there were a lot of people indoors because of the weather so the track was crowded. Felt pretty good even after 12 games of squash yesterday.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, January 13, 2012
Today's Training Session: Total Body Strength Training
Today was a relatively quick but thorough strength training session including bodyweight and kettlebell exercises.
Warmup: Ankle mobs, forearm wall slides, leg swings, lateral squats, Indian clubs
Workout: Mini-circuit: KB swings 4 x 12 @ 40 kg; Ring chins 4 x 12; rollouts 4 x 10; Ring pushups w/ft. elevated 4 x 20; KB Farmer's Carries 4 x 80 yds. @ 32 kg.
Comments: Good session; efficient use of time, space and equipment available. Good stuff even if I do say so myself.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, leg swings, lateral squats, Indian clubs
Workout: Mini-circuit: KB swings 4 x 12 @ 40 kg; Ring chins 4 x 12; rollouts 4 x 10; Ring pushups w/ft. elevated 4 x 20; KB Farmer's Carries 4 x 80 yds. @ 32 kg.
Comments: Good session; efficient use of time, space and equipment available. Good stuff even if I do say so myself.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Wednesday, January 11, 2012
Today's Training Session: Total Body Strength Training
Today was another total body strength training day where I combined some power strength work with bodyweight.
Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, 1/2 kneeling adductor, low box hip flexor, open hip t-spine rotation
Workout: Tri-set-Snatch grip high pull 4 x 4 @ 135; 1 arm cable chest press 4 x 10 @ 32.5; straight leg situps 4 x 12; 2nd tri-set 1 arm KB swing 4 x 10 ea. @ 20 kg; Inverted rows 4 x 12; Landmine 1/2 Moon 4 x 12
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, 1/2 kneeling adductor, low box hip flexor, open hip t-spine rotation
Workout: Tri-set-Snatch grip high pull 4 x 4 @ 135; 1 arm cable chest press 4 x 10 @ 32.5; straight leg situps 4 x 12; 2nd tri-set 1 arm KB swing 4 x 10 ea. @ 20 kg; Inverted rows 4 x 12; Landmine 1/2 Moon 4 x 12
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Emmert Predicts Proposed NCAA Changes Will Survive Challenge
Emmert Predicts Proposed NCAA Changes Will Survive Challenge
Amateurish rules?!? Who are they kidding? D-1 football and men's basketball players haven't approached anything like amateurism for at least a generation if not more. Cut me a break!
Amateurish rules?!? Who are they kidding? D-1 football and men's basketball players haven't approached anything like amateurism for at least a generation if not more. Cut me a break!
Tuesday, January 10, 2012
Today's Training Session: POWER!
Because it was another unseasonably nice day for January I did another outdoors training session today. There is one advantage to global warming!
Warmup: Leg swings,lateral squats, toe/heel walks, arm circles, ankle mobs, forearm wall slides, skip series, high knees, butt kickers
Workout: Med ball circuit-MB chest pass 2 x 12 @ 4 kg.; Alt. hip toss 2 x 12 @ 4 kg.; Between the legs swing toss 2 x 8 @ 4 kg.
10x 55 meter sprints w/ walk back for recovery
3 x 5 incline long jumps (90 seconds between sets)
Comments: I am trying to get my power work more organized and systematic and it is a work in progress which I'm working on with my own training.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Leg swings,lateral squats, toe/heel walks, arm circles, ankle mobs, forearm wall slides, skip series, high knees, butt kickers
Workout: Med ball circuit-MB chest pass 2 x 12 @ 4 kg.; Alt. hip toss 2 x 12 @ 4 kg.; Between the legs swing toss 2 x 8 @ 4 kg.
10x 55 meter sprints w/ walk back for recovery
3 x 5 incline long jumps (90 seconds between sets)
Comments: I am trying to get my power work more organized and systematic and it is a work in progress which I'm working on with my own training.
Train hard and train smart!
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Monday, January 9, 2012
Today's Training Session: Total Body Strength
Today's session was more of a bodyweight/hypertrophy type session.
Warmup: Ankle mobs, Indian clubs, forearm wall slides, tabletop hamstring, tabletop hip rotators, 1/2 kneeling adductor, low box hip flexor
Workout: Mini circuit: RFESS 4 x 12 @ 20 kg.; Chins-4 x 15; 45 degree back raise-4 x 12 @ 30 lbs; Pushups on med balls (ft. elevated)-4 x 15; rollouts 4 x 10
Hi-low Farmers walk: 2 x 45 yds. (low @ 32 kg., high @ 24 kg.)
Comments: Experimenting with different types of carries. In this version, one KB was held in rack position (high) other held suitcase style (low). Creates a tremendous diagonal core loading.
Train hard and train smart!
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Warmup: Ankle mobs, Indian clubs, forearm wall slides, tabletop hamstring, tabletop hip rotators, 1/2 kneeling adductor, low box hip flexor
Workout: Mini circuit: RFESS 4 x 12 @ 20 kg.; Chins-4 x 15; 45 degree back raise-4 x 12 @ 30 lbs; Pushups on med balls (ft. elevated)-4 x 15; rollouts 4 x 10
Hi-low Farmers walk: 2 x 45 yds. (low @ 32 kg., high @ 24 kg.)
Comments: Experimenting with different types of carries. In this version, one KB was held in rack position (high) other held suitcase style (low). Creates a tremendous diagonal core loading.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Girls' Basketball Coach Resigns, Citing 'Extreme Parental Interference'
Girls' Basketball Coach Resigns, Citing 'Extreme Parental Interference'
There is a lesson in this for parents....your role is to support and encourage your child not coach. If you want to coach then get on the court, field, diamond or whatever and find out what it's really like. Everyone is an armchair QB!
There is a lesson in this for parents....your role is to support and encourage your child not coach. If you want to coach then get on the court, field, diamond or whatever and find out what it's really like. Everyone is an armchair QB!
Sunday, January 8, 2012
Today's Training Session: POWER!
Another training session oriented towards power with some med ball work, jumps and sprints.
Warmup: Leg swings, arm circles, lateral squats, Inchworms, Spider stretch
Workout: Med ball scoop toss 2 x 5 @ 4 kg; Med ball overhead toss 2 x 5 @ 4 kg.; Explosive stepups 2 x 10; 8 x 120 meters w/ 90 sec. recovery.
Comments: The med ball work was long response work instead of the quicker, short response work I've been doing lately. The sprint work was as much conditioning/metabolic oriented as power work though virtually anything under 15 seconds would qualify as power work in my estimation.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Leg swings, arm circles, lateral squats, Inchworms, Spider stretch
Workout: Med ball scoop toss 2 x 5 @ 4 kg; Med ball overhead toss 2 x 5 @ 4 kg.; Explosive stepups 2 x 10; 8 x 120 meters w/ 90 sec. recovery.
Comments: The med ball work was long response work instead of the quicker, short response work I've been doing lately. The sprint work was as much conditioning/metabolic oriented as power work though virtually anything under 15 seconds would qualify as power work in my estimation.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, January 6, 2012
Yesterday's Training Session: Total Body Strength
Yesterday was a total body strength day and because of lack of sleep I combined bodyweight with some kettlebell exercises.
Warmup: Foam rolling, Ankle mobs, wall slides, tabletop hamstring, tabletop hip rotators, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Mini-circuit: KB swing 4 x 15 @ 32 kg; cable chest press 4 x 12 @ 37.5 ea.; 2 KB single leg RDL 4 x 6 @ 20 kg.; Inverted row from Smith machine-4 x 15; Landmine 1/2 moons 4 x 12 @ 20
Comments: Good session despite not feeling full of energy when I started. Glad I got it in.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Foam rolling, Ankle mobs, wall slides, tabletop hamstring, tabletop hip rotators, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Mini-circuit: KB swing 4 x 15 @ 32 kg; cable chest press 4 x 12 @ 37.5 ea.; 2 KB single leg RDL 4 x 6 @ 20 kg.; Inverted row from Smith machine-4 x 15; Landmine 1/2 moons 4 x 12 @ 20
Comments: Good session despite not feeling full of energy when I started. Glad I got it in.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Father Accused of Threatening to Kill Son's Wrestling Opponent
Father Accused of Threatening to Kill Son's Wrestling Opponent
That this is now commonplace is very sad!
That this is now commonplace is very sad!
Wednesday, January 4, 2012
Today's Training Session: POWER!
These may currently be my favorite workouts, power training workouts that is. They are particularly important as we get older as we lose power at twice the speed that we lose strength.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, tabletop hamstring, tabletop hip rotators, lateral squats, rotational squats, arm circles, leg swings
Workout: Box Jumps 3 x 5 @ 30"; Med ball circuit: Ricochets 2 x 15 sec. @ 4 lbs; Chest pass 2 x 12 @ 6 lbs; Alt. hip toss-2 x 6 ea. @ 6 lbs; MB soccer throw 2 x 8 @ 6 lbs.
Jump rope 4 x 30 sec. on/30 sec. off
Sprint ladder: 10-20-30-40-50-60 (walk back for recovery) x 2 w/2.5 min. for recovery.
Comments: This was another speed-strength day for the med ball work. People fail to realize that power training has a large speed component to it and overloading the movement makes it more of a strength movement than a power movement.
Starting to integrate some rope jumping back into my routines. We will see how my ankle tolerates it and recovers.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, tabletop hamstring, tabletop hip rotators, lateral squats, rotational squats, arm circles, leg swings
Workout: Box Jumps 3 x 5 @ 30"; Med ball circuit: Ricochets 2 x 15 sec. @ 4 lbs; Chest pass 2 x 12 @ 6 lbs; Alt. hip toss-2 x 6 ea. @ 6 lbs; MB soccer throw 2 x 8 @ 6 lbs.
Jump rope 4 x 30 sec. on/30 sec. off
Sprint ladder: 10-20-30-40-50-60 (walk back for recovery) x 2 w/2.5 min. for recovery.
Comments: This was another speed-strength day for the med ball work. People fail to realize that power training has a large speed component to it and overloading the movement makes it more of a strength movement than a power movement.
Starting to integrate some rope jumping back into my routines. We will see how my ankle tolerates it and recovers.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Should High School Tracks Be Open to the Public?
Should High School Tracks Be Open to the Public?
It's public money so the public should have access to it and that means you get even more bang for your buck. The rest are just excuses in my book.
It's public money so the public should have access to it and that means you get even more bang for your buck. The rest are just excuses in my book.
Tuesday, January 3, 2012
Today's Training Session: Total Body Strength Training
Today was a total body strength training session. Needed to go to the gym as I needed an environment to get me going today which doesn't usually happen. Once I got there I was good to go but not sure I would have done much if I tried it alone.
Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Quad set:Goblet style RFESS 4 x 12 @ 50 lbs., Chins 4 x 15; 45 degree back raise 4 x 12 @ 50 lbs; TRX suspended pushups (ft. in stirrups) 4 x 25
KB Farmer's walks: 2 x 80 yds. @ 32 kg.
Comments: Found my mojo once I got to the gym because I was searching for it before that time. Sometimes you need the energy of a gym to get you going.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Quad set:Goblet style RFESS 4 x 12 @ 50 lbs., Chins 4 x 15; 45 degree back raise 4 x 12 @ 50 lbs; TRX suspended pushups (ft. in stirrups) 4 x 25
KB Farmer's walks: 2 x 80 yds. @ 32 kg.
Comments: Found my mojo once I got to the gym because I was searching for it before that time. Sometimes you need the energy of a gym to get you going.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
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