Today's Training Session: Strength Training

Today's training session was centered around the sumo deadlift as per the 5-3-1 program.

Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, Wall slides, Swissball hip flexor, Swissball chest opener

Workout: Sumo deadlift 1 x 3 @ 135, 225, 255, 275, 1 x 5 @ 305; DB Kroc rows 4 x 6 @ 95 lbs. supersetted w/Rip Trainer punch 3 x 8 ea.; KB swings 3 x 8 @ 32 kg. supersetted w/L-seat Chins 3 x 8

Comments: Good training session despite being early in the morning. A little concerned at first about pulling heavy that early in AM but things worked out well.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Is Pitching Velocity Really that Important? | Eric Cressey | High Performance Training, Personal Training

Is Pitching Velocity Really that Important? | Eric Cressey | High Performance Training, Personal Training  Good post from Cressey re: pitching.

Today's Training Session: Strength Training

Today's training session on 5-3-1 was focused on Incline DB bench press with some accessory movements.

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

Workout: DB incline Bench: 1 x 3 2 65, 75, 1 x 7 2 80 lbs; Face pulls 3 x 12 @ 50 lbs; Smith machine inverted rows 4 x 12 supersetted with Landmine 1/2 moons 3 x 12; "Outrigger" pushups on Med ball 3 x 6 ea; KB Farmer's carries 2 x 75 yds.

Comments: Legs are finally feeling a little better after the serious case of DOMS from Monday's and Tuesday's metabolic beatdown workouts (not part of my plan normally). Tomorrow will tell as I am doing deadlifts!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Strength and Conditioning Stuff You Should Read: 3/27/12 | Eric Cressey | High Performance Training, Personal Training

Strength and Conditioning Stuff You Should Read: 3/27/12 | Eric Cressey | High Performance Training, Personal Training
  Good stuff from Cressey as usual.

Today's Training Session: Tables Turned!

Today was an interesting day training wise as I was trained by my daughter, Kerry, who is in grad school at UVA studying kinesiology. As part of her coursework she has to do a certain amount of interning each semester.
This semester she is doing her practicum at a local health club in Charlottesville as a training staff person.

Warmup: Foam rolling, foam roller t-spine series, hip flexor, 1/2 kneeling adductor, 1/2 kneeling t-spine rotation

Workout:BB RFESS 3 x 5 @ 45, 75, 95; 1 x 7 @ 105; Fat grip chins 2 x 15

Kerry's workout: TRX series-pushup x 10, inverted rows x 10, squat x 10, leg curl x 10, fallouts x 10; 2 count hops x 30 sec.; 3 circuits w/ 1 min. rest between circuits
2nd circuit: KB swings x 10 @ 55; KB 1 arm rows x 10 @ 55; Goblet squat x 10 @ 55; Walking pushups x 10; Hip Thrust x 10; 3 circuits w/1 min. rest between circuits
Finisher: TRX swimmer planks x 30 sec. & Rope slams x 30 sec. and burpees x 30 sec. 3 rounds, 1 min. rest between circuits.

Comments: It was a very good metabolic strength training session. Afterwards, my daughter and I sat down and chatted about how and why she did what she did and what the purpose of the session was....metabolic strength training.
I only wish I had worn my heart rate monitor to see what my HR was but I know it was being challenged!
It looks like my daughter has been paying attention and learning along. Good to know!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Today's Training Session: Total Body Strength Training

Although the core lift was the sumo deadlift today there was also some accessory exercises done as well on Wendler's 5-3-1 program.

Warmup: Foam rolling, tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, Swissball groin stretch, foam roller t-spine series, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation

Workout: Sumo Deadlift: 1 x 5 @ 135, 210, 240, 270, 1 x 7 @ 300; KB swings 4 x10 @ 32 kg. supersetted w/ box jumps 3 x 5; Kroc DB rows 4 x 6 @ 95; KB windmills 3 x 4 @ 16 kg.

Comments: Fairly extensive warmup today to ensure I was ready for the sumo's as my low back had been "talking" to me all week. Extreme focus on staying tight, good posture, "locking" upper arms to torso, etc.
Also, want to start working on my windmill and improve that skill/movement.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training Session: Hill sprints/med ball work

Another hill sprints and med ball power day was the order of today's training session.

Warmup: Leg swings, lateral squats, Inchworms, Spider stretch, march series, skip series

Workout: 6 x 100 meter hill sprints (walk back for recovery). 2.5 min. rest, then: 4 x 25 meter hill sprints (steeper), walk back for recovery.
Med ball work: Wall dribbles 2 x 15 sec. @ 4 lbs; Chest Pass 2 x 12 @ 16 lbs; MB side Toss 2 x 8 @ 16 lbs; Scoop toss for height 2 x 5 @ 16 lbs. These were more for strength-speed.

Comments: I really like hill sprints...great training and less impact on the joints. Good alternative to regular sprints IMO.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

share

share

Today's Training Session: Strength Training

As I have embarked on Wendler's 5-3-1 program for at least 2 months my strength training will revolve or center around 3 core lifts: sumo deadlift, DB incline press, and RFESS (rear foot elevated split squat).
Today's session was focused around the incline DB bench.

Warmup: Ankle mobs, forearm wall slides, Swissball adductor, tabletop hamstring, tabletop hip rotators, Indian clubs, foam roller t-spine drills

Workout: Incline DB bench 1 x 5 @ 60,65; 1 X 9 @ 70; Face pulls 3 x 12 @ 50 lbs.; Smith machine inverted rows 4 x 12 supersetted w/Landmine 1/2 Moons; "1 arm" MB asst. pushups 2 x 6 ea.
KB Farmers carries 1 x 80 yds. @ 32 kg.

Comments: Good session..hit the target weight/reps on the incline bench which is always a good start!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training Session: Hill Sprints/med ball work

Today was a hill sprint day along with some med ball work. Simple but profound!

Warmup: Ankle mobs, leg swings, arm circles, march series, lateral squats

Workout: 6 x 90 meters hill sprints(on grass) w/ walk back for recovery. 4 x 25 meters hill sprints (on grass) w/ walk back for recovery.
Med ball circuit: Med ball wall dribbles 2 x 15 sec., MB chest pass 2 x 12 @ 6 lbs., MB alt. hip toss 2 x 12 @ 6 lbs.

Comments: Good training day; lots of foam rolling afterwards after session. Hamstrings still a little sore after the kettlebell cert. course on Sunday.

Train hard and train smart!
http:..fitnesstogether.com/media for our website and all of our links

Today's Training Session: Total Body Strength Training

Though still a little sore from yesterday's 7 hr. Kettlebell cert. clinic I managed to do a pretty good training session today tho' I did spend more time on foam rolling than usual!

Warmup: Foam Rolling, ankle mobs, forearm wall slides, low box hip flexor, foam roller t-spine drills, 1/2 kneeling adductor, open hip adductor

Workout:Tri-set: KB sumo squat iso-holds 3 x 45 sec. @ 20 kg; Spud strap L-seat chins 3 x 6; Rip Trainer punch 3 x 8;
Tri-set: KB swings 3 x 10 2 32 kg.; Pushups-ft elevated/hands on Swissball 3 x 12; rollouts 3 x 10.

Comments: Good training session; backed off a little 'cause of some DOMS from yesterday's kettlebell training cert. but otherwise felt pretty good.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Today's Training Session: Total Body Strength Training

Today was another total body strength training and the last of the deload week. Next week start to ramp up training once again!

Warmup: foam rolling, ankle mobs, Indian clubs, wall slides, low box hip flexor, open hip adductor, open hip t-spine rotation

Workout: KB Goblelt squat iso-hold x 45 sec. @ 20 kg; Ring pullups x 12; KB swings x 10 @ 40 kg.; Ring pushups-ft. on box x 15; KB Farmers carries x 60 yds. @ 32 kg. 3 circuits of these exercises. 2 min. rest between circuits.

Comments: Good training session. Liked getting back to goblet squat holds to loosen up hips.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Seth's Blog: Specific promises, kept

Seth's Blog: Specific promises, kept Don't promise what you can't/won't deliver.

Today's Training Session: Hill sprints/med ball work

Today was a hill sprint/med ball day. Heavily oriented towards power work today.

Warmup: foam roll, leg swings, ankle mobs, wall slides, lateral squats, march series, skip series

Workout: 6 x 100 meter hill sprints (on grass) w/1 min. walk down for recovery. Then 3 min. break.
4 x 25 meter hill sprints (on grass); walk back for recovery.
Tire jumps (like box jumps only on jumbo truck tire): 2 x 5
Med ball circuit: MB wall dribbles x 15 sec. @ 4 lbs.; MB chest pass x 10 @ 16 lbs; MB side toss x 8 ea. @ 16 lbs; Scoop toss x 5 @ 16 lbs. Twice through circuit w/2 min. recovery between circuits.

Comments: Ran hill sprints on grass tho' there was hardtop right next to it. I try to train/sprint on grass/turf as much as possible as it's easier on the joints. Just have to make sure the surface isn't going to be too sketchy.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Seth's Blog: We say we want a revolution...

Seth's Blog: We say we want a revolution... True in all facets of life including training, health and fitness. It's called congruity...actions=words.

Today's Training Session: Total Body Strength Training

Today was another relatively "light" day as I am using this week as a deload week before starting to hit it hard next week.

Warmup: foam roll, ankle mobs, low box hip flexor, 1/2 kneeling adductor, Indian clubs, KB arm bar

Workout: BB RDLs 3 x 6 @ 155 supersetted w/Landmine 1/2 moons 3 x 12; Tall kneeling Landmine 1 arm press 3 x 6 supersetted with chins 3 x 12; KB swings 3 x 8 @ 32 kg. supersetted w/Box jumps 3 x 4

Comments: Good workout with a little power work thrown in to keep the CNS firing! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Today's Training Session: Power Work

Today was a relatively short power training session with some hill sprints and med ball work. Again, this week will be low in volume as a recovery week after the 40 in 40 program and then the National Masters squash tournament.

Warmup: Lateral squats, arm circles, leg swings, toe walks/heel walks, march series, skip series

Workout: Med ball circuit: Chest pass x 12 @ 3 kg; Alt. hip toss x 12 @ 3 kg; Soccer throw x 8 @ 3 kg; twice thru with 90 sec. recovery between sets.
Hill sprints: 5 x 50 meters w/walk back for recovery. Then 2 1/2 min. recovery.
5 x 15 meters(steeper hill) w/walk back for recovery

Comments: Good training session; left me feeling refreshed not wiped out. Great day to be outside as well as it was nearly 70 degrees! :)

Train hard and train smart!
http://fitnesstogether.com for our website and all of our links

Strong Does Not Necessarily Equal Tough

Strong Does Not Necessarily Equal Tough Words of wisdom from Gray Cook

Today's Training Session: Recovery Day

Today's training session was a recovery day as I played in the National Masters Squash champs over the weekend and played 5 matches in essentially 2 days.

Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, Indian clubs, open hip t-spine rotation, foam roller t-spine series, Swissball hip mobs

Workout: Smith machine inverted rows 3 x 12 supersetted with ft. elevated pushups 3 x 12;
1 leg hip thrust 3 x 8 supersetted with rollouts 3 x 10; Pistols to bench 3 x 6 ea.

Comments: This was short, easy session with bodyweight only by design. I will give myself several days to recover with lower volume, lower intensity training before getting back into it.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Training for Resilience

If you are training for your sport, esp. as you age, one of the key objectives is the concept of resiliency.
Resiliency is really the idea of injury proofing or making your body less susceptible to injury of either the traumatic or overuse type.
The data is irrefutable that in every sport the liklihood of injury increases as the match/game goes on because of the fatigue factor.
So one's training has to incorporate conditioning work to delay/avoid fatigue as well as strength work to help you generate and handle force.
The gist of this whole post was started by observing how many defaults of matches were occurring at the National Masters squash championships as the tournament progressed.
Competitors just weren't resilient enough to play several hard matches in close proximity to one another and their bodies paid the price and broke down.
While you have to do the skill work to develop your game you also have to pay equal attention to the conditioning and strength training aspect of your training as that is what will make you more resilient.
No training can guarantee that you won't get injured but you will definitely reduce your odds by a well designed off court/field training program.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Need to Do the Skill Work as Well

Though this title may be a statement of the obvious it was confirmed yesterday again for me when I played in the US Masters Squash championships at Harvard.
Though clearly I moved better, was quicker and all those good things than my opponent my squash skills and execution left something to be desired.
Esp. in skill based sports like squash, tennis, soccer, and baseball the athleticism without the skill is almost meaningless. Just ask Michael Jordan how that baseball experiment went for him back in the day.
I knew going in to this tournament that I didn't have the on court time that I really needed but life, work and family got in the way and I shortchanged myself in that regard.
Next year I have to promise myself that I won't let that happen again. I have to bring up my squash skills to match my athletic skills and then I will be able to optimize my ability.
If you are a involved in a skill based sport don't make the same mistake I did. Do the necessary skill work to fully optimize your athletic traits.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

1st Testing Day: Post 40 in 40

After concluding the 40 in 40 program on Friday I took 2 days off from strength training and then this week I will test my core lifts to see how I did on this program.

Warmup: Wall slides, ankle mobs, foam roller thoracic series, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation

Testing/training: Sumo deadlift testing: 1 x 1 @ 135, 1 x 2 @ 225, 1 x 1 @ 275, 1 x 6 @ 325*
Incline DB bench (testing): 1 x 5 @ 55, 1 x 3 @ 65, 1 x 3 @ 90 lbs.
Face pulls: 3 x 12 @ 55; Standing cable rows 3 x 10 @ 45; rollouts 3 x 10; KB Farmers carries 2 x 60 yds. @ 32 kg.

Comments: I don't do "true" 1 rep maxs for either me or my clients much anymore because the cost/benefit isn't favorable. Though I know it is not as accurate a a 1 rep max. I will extrapolate from 3-6 rep "max" numbers and go from there. Remember #1 goal is to not get injured in training. Don't ever lose sight of that in the "heat of training."

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Joint-by-Joint Approach to Training

Joint-by-Joint Approach to Training
An oldie but goodie from Coach Boyle.

Today's Training Session: Total Body Strength Training

Today was the last of the 40 in 40 days training program. Though, at times it seemed to go on forever it actually went relatively quickly esp. after the half way point. I will have a better, more informed opinion next week after I do some assessment and testing.

Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, scap retractions, Indian clubs, low box hip flexor, KB arm bar, 1/2 kneeling adductor, sidelying t-spine rotation

Workout: BB RDL 3 x 3 @ 195; Cable chest press 2 x 6 @ 47.5; Smith machine inverted rows 2 x 12; Landmine 1/2 moons 2 x 12; Pistols to bench 2 x 6 @ 25; KB swings 7 x 15 @ 24 kg.--on the minute.

Comments: Good session and good conclusion to the 40 in 40. I may have deviated a little from the plan in the sense that I didn't do the same movements everyday but there was enough similarity that I believe there was still a lot of benefit.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Exercise Suppresses Appetite By Affecting Appetite Hormones

Exercise Suppresses Appetite By Affecting Appetite Hormones
Interesting study on the effect of exercise on appetite hormones.

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

Today was the penultimate session in the 40 in 40 program. Combined total body strength training with some power training.

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

Workout: Fat Gripz Sumo deadlift: 3 x 3 @ 235; Rip Trainer punch 3 x 8; KB swings 2 x 6 @ 32 kg. complexed w/ box jumps 2 x 5; Weighted spud grip chins 2 x 5 2 40 lbs; rollouts 2 x 10.
Med ball work: Wall dribbles 2 x 15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 6 lbs; MB side toss 2 x 8 2 6 lbs; Soccer throw 2 x 8 2 6 lbs.

Comments: Hard to believe the 40 in 40 is almost over. It was fun but challenging merely to find the time to do it every day.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.