Today's Training Session: Total Body Strength Training

Today was the 38th session of the 40 in 40 program. Hard to believe it is almost done. I will be interested in the testing results next week.

Warmup: Tabletop hamstring, ankle mobs, forearm wall slides, Indian clubs, tabletop hip rotators, low box hip flexor, open hip t-spine rotation, 1/2 kneeling adductor

Workout: BB RDL 3 x 3 @ 195; face pulls 2 x 12 @ 55; Incline DB bench 2 x 6 @ 80; Pistol to bench 2 x 6 w/15 lb. med ball; 1 arm DB row 3 x 3 @ 95

Comments: Working on stability in the pistols as I would love to eventually get to full ROM pistol w/o resistance by end of spring. Patience will prevail.

Earlier in day: dynamic warmup; then 10 x 60 meters sprints on the turf w/walk back for recovery

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Today's Training Session: Total Body Strength Training

Trained today at Excel PT after training a few clients. Only 3 days left in the 40 in 40 program so I am looking forward to that on Friday.

Warmup: Ankle mobs, forearm wall slides, Indian clubs, 1/2 kneeling hip flexor, 1/2 kneeling adductor, sidelying t-spine rotation

Workout: TRX inverted rows 2 x 8; KB swings 2 x 6 @ 40 kg. supersetted w/ box jumps, 2 x 5;
Ring pushups 2 x 6 2 40 lbs; 1 leg double KB RDLs 2 x 5 @ 16 kg.; KB suitcase carry 2 x 45 yds. @ 44 kg.

Comments: Felt surprisingly good after the dry needling session with Cam last night which left my anterior delt "on fire." Wasn't sure I would be able to move my shoulder this am let alone train!

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Today's Training Session: Total Body Strength Training

Today was the 36th day of the 40 in 40 program. 4 more days and then some testing next week.

Warmup: Ankle mobs, low box hip flexor, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation, jump rope

Workout: Fat Gripz Sumo deadlift: 3 x 3 @ 245; Weighted chins 2 x 5 @ 40 lbs; Landmine 1/2 moons 2 x 12; RFESS 2 x 5 @ 50 lbs; Cable chest press 2 x 5 @ 47.5;KB Farmers walk 2 x 80 yds. @ 32 kg.

Comments: Felt pretty good after having a GI "issue" yesterday which left me a little drained.

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Today's Training Session: Total Body Strength Training

Today was the 35th session in the 40 in 40 training program as outlined in the book, Easy Strength.

Warmup: Ankle mobs, Forearm wall slides, tabletop hamstring, tabletop hip rotators, Swissball chest stretch, 1/2 kneeling adductor, open hip t-spine rotation

Workout: BB RDL 2 x 6 @ 155; Rip Trainer 3 x 8; Smith machine inverted rows 2 x 12; Incline DB bench 2 x 6 @ 70; Heel raises 2 x 8 @ 200 lbs; Double KB swings 2 x 6 @ 24 kg. supersetted w/rollouts 2 x 10

Comments: Good session though I struggled with an intestinal virus. Got through the sesson despite that obstacle. Only 5 days to go with the 40 in 40 program!

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Strength Training Programs: Are Pull-ups THAT Essential? | Eric Cressey | High Performance Training, Personal Training

Strength Training Programs: Are Pull-ups THAT Essential? | Eric Cressey | High Performance Training, Personal Training
Interesting post by Cressey on chins/the lats, shoulder function, etal

Today's Training Session: Total Body Strength Training

Today was another one of those quick, though not hasty, training sessions as my schedule has been jammed with the final touches on our new expansion and other things in life going on.

Warmup: Indian clubs, Ankle mobs, forearm wall slides, open hip adductor, open hip t-spine rotation, low box hip flexor
Workout: Ring pullups 2 x 6; KB swings 2 x 6 @ 40 kg; KB Farmers carries 2 x 70 yds. @ 32 kg.; Band resisted pushups w/ft. elevated 2 x 6 @ 1" band; RFESS 2 x 6 @ 50 lbs.

Comments: Again, simple, short, sweet. During this 40 in 40 program none of my training sessions have exceeded 60 minutes even with warmup and power work. Many have been around 30-35 minutes which is one of the secrets to recovering so well on this program I believe.

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Today's Training Session: Total Body Strength Training & More

Today was another total body strength training session with some power work thrown in as well. It was also the 32nd of the 40 in 40 days training program as espoused by Pavel and Dan John in the book, Easy Strength.

Warmup: Ankle mobs, forearm wall slides, low box hip flexor, open hip t-spine rotation, 1/2 kneeling adductor, Indian clubs

Workout: Fat Gripz Sumo Deadlift 3 x 3 @ 235; Rip Trainer 'punch" 3 x 8; KB swing 2 x 6 @ 32 kg. complexed w/ box jumps 2 x 5; Suspended Rotational pushups 2 x 12; Suspended "Archers Row" 2 x 6; Suspended "fallouts" 2 x 8; Heel raises 2 x 8 @ 220.

Comments: Good training session; don't feel "overtrained." I will be curious to re-test in a little over a week and see what the results will be.

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Increasing Pitching Velocity: What Stride Length Means and How to Improve It – Part 3 | Eric Cressey | High Performance Training, Personal Training

Increasing Pitching Velocity: What Stride Length Means and How to Improve It – Part 3 | Eric Cressey | High Performance Training, Personal Training Good series from Eric Cressey on pitching mechanics and striving for a longer "stride."

Today's Training Session: Total Body Strength Training & More

Today was a mix of various training modalities including some power work with med balls.

Warmup: Tabletop hamstring/hip rotators, ankle mobs, forearm wall slides, Swissball chest stretch, Swissball adductor/hip flexor mob, Indian clubs

Workout: Clubbell swings 2 x 25 @ 8 kg; Double KB RDL 2 x 6 @ 28 kg; Incline DB chest press 2 x 5 @ 70 lbs; Face pulls 2 x 12 @ 50 lbs; KB Goblet squat 2 x 6 @ 32 kg; 1 arm DB row 3 x 3 @ 95; Heel raises 2 x 10 @ 180; KB suitcase carries 2 x 70 yds. @ 32 kg.
Med ball circuit: Wall dribbles 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. Emphasis was on speed-strength today.

Comments: Good session, felt strong. Less than two weeks until the last session in the 40 in 40 program. Today was the 31st day!

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Today's Training Session: Quick Total Body Strength

Another quick strength workout for which bodyweight exercises and kettlebells are awesome!

Warmup: Foam rolling, ankle mobs, forearm wall slides, Indian clubs, 1/2 kneeling adductor, sidelying t-spine rotation, low box hip flexor

Workout: KB swings 2 x 6 @ 40 kg.; KB Famers carries 2 x 60 yds. @ 32 kg; Ring pullups 2 x 6; weighted ring pushups (ft. elevated)-2 x 6 @ 40 lbs; TRX suspended lunge 2 x 6 @ 40 lbs.

Comments: Good session as I was also playing squash later in the AM.

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Today's Training Session: Total Body Strength Training

Today's session was done after attending my father in laws funeral and reception but felt I needed to do it as a release if nothing else.

Warmup: Forearm wall slide, ankle mobs, scap retractions, Indian clubs, tabletop hamstring, tabletop hip rotators, 1/2 kneeling adductor, 1/2 kneeling hip flexor

Workout: Clubbell swings 2 x 25 @ 6 kg.; Sumo deadlift w/fat gripz 3 x 3 @ 215; Bosu pushups-ft elevated: 2 x 10; Weighted chins 2 x 5 @ 40 lbs; Rollouts 2 x 10

Comments: Good session under the conditions which were after work on a holiday which means uber crowded. I prefer less crowded conditions but you have to deal with it.

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Coach Who Fired Gun at Player's Parent Eludes Prison Sentence

Coach Who Fired Gun at Player's Parent Eludes Prison Sentence
Talk about no perspective, this is unbelievable.

Today's Training Session: Quick Total Body Strength

After doing some sprint work in the morning and went to the batting cages to hit with my team as well so this was a quick, efficient training session.

Warmup: Indian clubs, squat matrix, leg swings, jumping jacks

Workout: 3 way Pushup challenge, Double KB rows 2 x 6 @ 24 kg.; KB swings 2 x 8 @ 24 kg; Double KB RDL 2 x 6 @ 20 kg.; Racked double KB carry 2 x 50 yds. @ 24 kg.

Comments: Good session outdoors again. Can't complain about this winter's weather as far as training outside goes that is for sure. Today was the 28th session of the 40 in 40 program. 12 more days to go.

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Today's Training Session: Quick Total Body Strength

I had limited time but still wanted to keep my 40 in 40 program going so I did this session at the facility after everyone had left. Short, quick, complete.

Warmup: Leg swings, wall slides, ankle mobs, lunge w/elbow to instep, Indian clubs

Workout: Clubbell swings 2 x 25 @ 15 lbs; RFESS 2 x 6 @ 40; GHR 2 x 6; Suspended Archer's row 2 x 6 ea; Suspended rotational pushups 2 x 6 ea.

Comments: I did no "core specific" training but certainly the suspended exercises as well as the swings have large core/trunk components to them.

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Today's Training Session: Total Body Strength Training & More

This was actually two sessions as I did some strength training in the AM and then the day turned out to be so nice I decided to go outside and do some hill sprints in the PM.

Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, Forearm wall slides, low box hip flexor, 1/2 kneeling adductor, Indian clubs

Workout: Fat Gripz Sumo Deadlift 3 x 3 @ 205; KB swings 2 x 6 @ 32 kg. complexed w/box jumps 2 x 4; Weighted chins 2 x 5 @ 12 kg.; Straight leg situps 2 x 10; Cable chest press 2 x 6 @ 45

Later: warmup-leg swings, arm circles, lateral squats, march series
Hill sprints: 6 x 60 yds. (walk back for recovery)
4 x 20 yds. (walk around for recovery)
Tornado ball wall slams: 2 x 20 @ 4 kg.

Comments: Good couple of sessions; weather has been very cooperative this winter and allowed a fair amount of outside training.

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Today's Training: Total Body Strength

Today was a total body strength day and was the 25th of the 40 in 40 program so two weeks to go.

Warmup: Ankle mobs, Forearm wall slides, low box hip flexor, 1/2 kneeling adductor, sidelying t-spine rotation, Indian clubs

Workout: RFESS-Goblet style 2 x 6 @ 20 kg; Landmine 1/2 moons 2 x 12; Weighted pushups 3 x 5 @ 100 lbs; rollouts 2 x 10; Smith machine inverted rows 2 x 12; TGUs 3 x 3 @ 16 kg; Hip thrusts 2 x 6 @ 100 lbs.

Comments: Good session; as one can observe I do little overhead pressing because of rt. shoulder issues. I am working on trying to improve that through soft tissue work and dry needling so I don't want to compromise any progress I make by much overhead pressing. On the other hand my shoulder seems to tolerate chins pretty well.

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Today's Training: A Lot Going On

Because yesterday was an "easy" day today I ramped it up a bit and did both strength and some power/sprint training.

Warmup: Ankle mobs, Wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, low box hip flexor, 1/2 kneeling adductor, KB arm bar.

Workout: Incline DB bench 2 x 5 @ 75; Face pulls 2 x 12 @ 50; KB swings 2 x 6 @ 32 kg. supersetted w/ box jumps 2 x 5; Sumo deadlift w/Fat Gripz 3 x 3 @ 225; KB Suitcase carry 2 x 75 yds. @ 32 kg.
Med ball circuit: Wall dribbles 2 x 15 sec. @ 4 lb; Chest pass 2 x 12 @ 6 lbs; Alt. hip toss 2 x 12 @ 6 lbs; Soccer throw 2 x 8 @ 6 lbs. This was speed-strength work, emphasis on speed.
Sprints: 8 x 50 yds., walk back for recovery.

Comments: Good training session and even with this variety it only took 65-70 minutes.

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Today's Training: The Essence of Simplicity

It was a very pleasant afternoon here in Pa. so I trained outside again. This program is the essence of simplicity in that it is total body and trains the basic movement patterns.

Warmup: Arm circles, leg swings, squat matrix, march series, Indian clubs

Workout: Clubbell swings (hip hinge): 2 x 25@ 7 kg; Double KB front squat (squat pattern) 2 x 6 @ 20 kg.; Rope chins (upper body pull) 2 x 6; Rip Trainer punch (core/rotation) 2 x 8 ea.; Suspended rotational pushup(upper body push) 2 x 6 ea.

Comments: Even with the warmup this took less than 20 minutes so that does away with the "I have no time" excuse. I was very busy today and have a Valentine's Day date with my wife tonight so had to fit it in where and when feasible.

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Today's Training Session: Total Body Strength Training

Today was back in the gym for another total body strength training session. I'm over half way into the 40 in 40 training program as today was session 22!

Warmup: Tabletop hamstring, tabletop hip rotators, wall slides, ankle mobs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs

Workout: Fat Gripz Sumo deadlift 3 x 3 @ 215; Weighted chins 3 x 3 @ 50 lbs; Landmine 1/2 moons 2 x 12; KB swing 2 x 25 @ 24 kg; rollouts 2 x 10; Ab snails 2 x 8; Incline DB bench 3 x 3 @ 85

Comments: Good session with some increases in weight on deadlifts, chins and incline bench. Still seem to be recovering pretty well.

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Today's Training Session: Total Body Strength Training

Despite the cold and wind I actually did most of my training session outside, mostly with kettlebells as I have those in my garage.

Warmup: Arm circles, Spider stretch/groiners, march w/knee hugs, "Tin soldiers", Indian clubs

Workout: Clubbell swings 2 x 25 @ 10 kg; Tall kneeling 1 arm press 2 x 6 @ 35; KB high pull swing 2 x 6 @ 20 kg; Double KB racked carry 2 x 50 yds. @ 24 kg; Med ball Figure 8's 2 x 20 @ 4kg.; 3 pt. 1 arm KB row-2 x 6 @ 24 kg.

Comments: Good session....training outside in cold weather is a good reality check and you certainly don't waste any time or linger that's for sure! :)

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Today's Training Session: Total Body Strength

Today I had to fit in a training session after coaching all day at a squash tournament but I made the time because that is how you stay consistent....no excuses.

Warmup: Ankle mobs, Forearm wall slides, low box hip flexor, open hip t-spine rotation, Indian clubs

Workout: Sumo DL with Fat Gripz: 3 x 3 @ 205; Incline DB chest press 2 x 5 @ 80 supersetted w/face pulls 2 x 12 @ 55; Pistols to bench 2 x 6; Rollouts 2 x 10; 1 arm DB rows 3 x 3 @ 95 lbs.

Comments: Good session as it was very tempting to blow it off after a long day coaching and it being late in the day. But felt good during the session and great afterwards.

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Today's Training Session: Total Body Strength

Today was the 19th of the 40 in 40 program as outlined in the book, Easy Strength.

Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, open hip t-spine rotation, 1/2 kneeling adductor

Workout: Weighted ring pullups: 2 x 5 @ 35; RFESS 2 x 6 @ 40; Weighted ring pushups w/ft. elevated 2 x 6 @ 40 lbs; KB swings 2 x 6 @ 40 kg.;
Rope climbs 2 x 25 feet w/no feet

Comments: I love rope climbing and wish I could do it more as it is a tremendous exercise/movement: core strength, upper body strength, grip strength, etc.

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Yoga: Science Proves It Works, But It Also Can Be a Pain

Yoga: Science Proves It Works, But It Also Can Be a Pain
This is a pretty even handed look at yoga.

Super Bowl Halftime Performance Shows Off Sport of Slacklining

Super Bowl Halftime Performance Shows Off Sport of Slacklining
This kid was the star of the halftime show IMO.

Today's Training Session: Total Body Strength Training

Today was the 17th session in the 40 in 40 program as featured in the book, Easy Strength. Almost half way there and so far so good.

Warmup: Indian clubs, ankle mobs, forearm wall slides, low box hip flexor, lateral squats, rotational squats

Workout: RFESDL 2 x 5 @ 85; 1 arm chins 3 x 3; Incline DB bench 2 x 5 @ 80; Face pulls 2 x 12 @ 55; Double KB swings 2 x 10 @ 24 kg.; TGUs 2 x 3 @ 16 kg.

Comments: Added some Turkish Getups (TGUs) as this is a good program to use to improve my TGU skills which are admittedly below par.

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Today's Training Sessions: Total Body Strength

Today was the 15th of the 40 in 40 program as outlined in Easy Strength. It was a barbell, bodyweight, kettlebell oriented training day.

Warmup: Ankle mobs, forearm wall slides, scap retractions, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Brettzel 1.0

Workout: Sumo deadlift w/Fat Gripz: 3 x 3 @ 200; Cable chest press 2 x 6 @ 47.5; Weighted chins 2 x 5 @ 45; rollouts 2 x 10; KB swings 2 x 25 @ 24 kg.

Comments: Short, sweet but go the job done. I plan to ramp up my training to get ready for the National Masters squash champs, about 5 weeks away.
My weekly goal is: 7 strength training sessions, 2-3 squash training sessions and 2-3 conditioning/sprint sessions. That is 11-13 sessions per week and will not be easy but that is my aim. We will see.

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Last Couple of Training Sessions

It has been a challenge to train the last couple of days as I have been up at Yale with my squash team for the HS Nationals.
In any event, I have managed to get several training sessions in though they were abbreviated. The point is to move everyday in some way and then worry about specifics later!

Friday: Warmup, Swissball pushups, pulldowns, pistols to bench, Single leg RDLs

Saturday: foam rolling, warmup, Tabata pushups, Tabata Dumbbell swings, Tabata DB rows, Tabata bdwt. squats

Sunday: foam rolling, warmup, 5 mile run around New Haven. Don't do much long distance running anymore as most of my running is sprint oriented.

Comments: Sometimes you have to make do with what time and circumstances allow you to do. It won't always be perfect, you won't necessarily be able to make it to the gym or your favorite play to train so you must improvise and make the most of what you have available. Otherwise, it is too easy to fall prey to excuses like so many do.
You either do it or don't. The rest is merely rationalization and excuses unless you're seriously injured or sick!

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74 Die in Soccer Riot in Egypt; Witnesses Say Police Did Not Intervene

74 Die in Soccer Riot in Egypt; Witnesses Say Police Did Not Intervene
Egypt's troubles are widespread and this is just another barometer I suppose.

Today's Training Session: Total Body plus Power/sprint Training

Today I did a lot as I am away coaching for the long weekend so training will be very abbreviated and catch as catch can.
But even with all that I did this training session only took about 75 minutes from warmup to finish.

Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, leg swings

Workout: RFESDL 2 x 5 @ 95; 1 arm chins 3 x 3 supersetted w/Landmine 1/2 moons 2 x 12; KB swings 2 x 6 @ 32 kg. supersetted/complexed w/box jumps 2 x 5; Incline DB bench 2 x 5 @ 80 lbs.
Power/sprints: MB wall dribbles 2 x 15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 15 lbs.; MB side toss 2 x 6 @ 15 lbs.
Acceleration sprints: 5 x 10 yds. (walk back for recovery); 5 x 20 yds.(walk back for recovery); 5 x 30 yds. (walk back for recovery) 2 min. recovery between sets.

Comments: 11th session of the 40 in 40 program. So far so good, over a 1/4 of the way there!

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Seth's Blog: An endless series of difficult but achievable hills

Seth's Blog: An endless series of difficult but achievable hills
This is true in all aspects of life whether it's your career, trying to lose weight, or improve your golf game.