Yesterday's Training: Conditioning

  I have committed ( or maybe should be committed! :) to a Spartan Sprint race in several weeks so despite the heat in Charlottesville, VA. yesterday I went out and did some running in 95+ degree heat. Not wise, I know but I monitored myself closely and made sure I stayed hydrated. I also drank a lot when I was finished.
   But even at that I just didn't go "jogging". I knew there was a turf soccer field nearby so I ran to the soccer field and then did some springs.
  Specifically: 8 x 100 meters w/ 1 min. recovery, followed by a steep hill sprint to finish that portion of the training sesssion.
   Then I "cooled down"(term used loosely here) by running back to my hotel.
     Observations/comments: First, the reason I did it was that I needed a little more aerobic training than more normal training regimen.
   2nd, this Spartan Sprint is in mid-July, mid day so who knows what the weather will be like today. I felt a little acclimatization would be a good thing.
  3rd, this type of training, in this type of weather creates a certain "hardening" if you will that isn't necessarily a bad thing. You just have to be mindful of what your body is doing and take the necessary precautions like hydrating well and monitoring what is going on in your body. In other words, take a break or walk if necessary. There is nothing smart about collapsing from heat exhaustion!

Train hard and train smart!
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Today's Training: POWER!

  Today was a beautiful day in the neighborhood so it was a good afternoon to go outside and do some training.

Warmup: Arm circles, leg swings, lateral squats, toe walks/heel walks, march series, skip series

Workout: Hill sprints: Set I-5 x 100 yds.(moderate hill-paved) w/ walk back for recovery. 2.5 min. recovery. Set II-5 x 20 yds.(steep hill-grass)-walk back for recovery.
  Med ball circuit: Med ball chest pass-quick: 2 x 12 @ 3 kg; Alt. hip toss-2 x 12 @ 3 kg; Med ball soccer throw-2 x 8 @ 3 kg.

Comments: Though still a little tired from the weekend it was a good session and a great day to be outside training and getting some Vit. D!

Train hard and train smart!
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Today's Training: Total Body Strength

  Today was a total body strength day and last one before the track meet on Friday.

Warmup: Low box hip flexor, open hip t-spine rotation, ankle mobs, Indian clubs, 1/2 kneeling adductor

Workout: Tri-set: Band resisted pushups w/ ft. elevated-3 x 10 @ 1/2 ", Band resisted KB swing 3 x 8 @ 1", w/24 kg. bell, Smith machine inverted rows 3 x 15
   Quad set: Split squat EQI's 3 x 30 sec., 45 degree back raise-3 x 12 @ 40 lbs; Face pulls-3 x 12 @ 57.5; Rip Trainer punch-3 x 8

Comments: Good session; like this program a lot and will stick with it for a few more weeks.

Train hard and train smart!
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Today's Training: Intervals, med ball work

Those who have been following these training posts for a while have noticed that my program design revolves around 3 strength training sessions per week and 2-3 sprint/power/conditioning days. That, along with my various sports specific training i.e. squash or baseball, comprises my training program. Emphasis shifts at various times of the year but that is the fundamental template. Today was a longer sprint interval day. Warmup: Ankle mobs, leg swings, lateral squats, scap retractions, arm circles, toe/heel walks, march series, skips Workout: 4 x 175 meter sprints w/ascending recovery (2.5 min., 3 min., 3.5 minutes); med ball circuit-Wall dribbles 2 x 15 sec. @ 4 lbs; Med ball chest pass/rebound against wall-2 x 12 2 18 lbs; Med ball alt. hip toss-2 x 12 2 18 lbs; Med ball soccer toss-2 x 6 @ 18 lbs. Cooldown: Foam rolling and stretching Comments: It was a good session and last "hard" running session before track meet on Friday. Can't get any fitter between now and then at this point. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

Today's Training: Total Body Strength Circuit

Because of time constraints and a tight schedule I did a strength training circuit today. Again, not all days line up ideally so the point is to get at least something done even if it is a little off program. Warmup: Indian clubs, leg swings, ankle mobs, lateral squats, arm circles Workout: Strength circuit: BB RDL-x 5 @ 195; Dog Bone chins x 6; KB goblet squat x 8 2 28 kg.; 1 arm cable chest press(5 sec. eccentric) x 6 @ 35; Rollouts x 10; Landmine 1/2 moons x 12 3 circuits; 60 seconds rest between. Comments: Good session despite time constraints. Everything including warm-up in less than 35 minutes. Time should never be an excuse for not training. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

Quick and Easy Ways to Feel and Move Better: Installment 7 | Eric Cressey | High Performance Training, Personal Training

Quick and Easy Ways to Feel and Move Better: Installment 7 | Eric Cressey | High Performance Training, Personal Training Good advice from the Cressey crew.

Today's Training: Sprinting, Power

As you probably realize by now Tuesday and Thursday are my power and sprinting days as is Saturday during most weeks. And today was no different: hill sprints, med ball work and sled drags. Warm-up: Ankle mobs, pushup plus, leg swings, arm circles, march series Workout: Hill sprints-5 x 100 yds. (1 min. recovery); 5 x 25 yds.(walk back for recovery). Med ball work: MB wall dribbles 2 x 15 sec. @ 4 lbs; MB chest pass-2 x 12 @ 18 lbs; MB side toss 2 x 8 @ 18 lbs; MB scoop toss-2 x 6 @ 18 lbs. Sled drags: 6 x 15 yds. @ 220 lbs.(1 min. recovery) Comments: Good session for power training. Probably 2 more power sessions before track meet next Friday. We will see how things go. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Total Body Strength

Another strength training day as I will do 1.5 weeks more of this prep work before embarking on a new program come the last week of June. Warmup: Low box hip flexor, ankle mobs, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation Workout: Tri-set: Cable chest press (5 sec. eccentric) 4 x 6 2 35; Band resisted KB swings 4 x 6 @ 20 kg. w/1" band; Smith machine inverted rows 4 x 12 w/pause at top; Quad set: Split squat EQIs 3 x 30 sec.; 45 degree back raise 3 x 12 @ 50 lbs; Rip Trainer punch 3 x 8; Face pulls 3 x 12@ 50 lbs. Comments: Good training session again with the major movements covered: push, pull, hip hinge, squat and core work. On to sprint work tomorrow. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Training Today: Total Body Strength Training

Back to training today after playing a baseball doubleheader yesterday in 90 degree heat. Warmup: Ankle mobs, wall slides, Indian clubs, 1/2 kneeling hip flexor, 1/2 kneeling adductor, open hip t-spine rotation Workout: Tri-set: BB RDL 4 x 4 @ 135, 185 (3); Weighted chins 3 x 5 @ 45 lbs; Indian club patterns # 1 & # 2;Tri-set: 1 arm DB chest press 3 x 6 @ 70 lbs, KB goblet squat 3 x 6 @ 28 kg., rollouts 3 x 8; KB Farmers walk 2 x 70 yds. @ 32 kg. Comments: Good training session as all the major movement patterns were covered: hip hinge, squat, pull, push, and two core movements. Good day to regenerate/recover after yesterday's ball games. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

Today's Training: Total Body Strength Training

I needed to do some deadlifting so that is best done indoors (!) so off I went to my gym. Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, wall slides, foam roller shoulder mobs, open hip t-spine, Indian clubs # 1 & #2, 1/2 kneeling adductor Workout: Snatch grip deadlifts* 4 x 4 @ 135, 185, 225, 250; Band resisted KB swings 4 x 6 @ 24 kg. supersetted w/eccentric emphasis 1 arm cable chest press** 4 x 6 @ 27.5; Smith machine inverted rows 3 x 15 supersetted with Landmine 1/2 moons 3 x 12 *Tried to eliminate eccentric phase/lowering as much as possible **5 count eccentric; fast as possible with control on concentric Comments: Am going to work on snatch grip deadlifts for a while in my training. Great for overall strength as well as hip mobility under load. Also, trying to include some eccentric work upper body work at least once per week. Train smart and train hard! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Strength Training--Outdoors

Because of intermittent rain showers and a tight schedule today I fit in a training session in the afternoon using my "outdoor gym." Took my clubbells, rings, TRX, Rip Trainer, and chin ropes outside and affixed them to various trees and off I went. Warm-up: Indian clubs, lateral squats, leg swings, arm swings, chest opener Workout: Circuit-Clubbell swings x 15 @ 20 lbs; rope chins x 10; TRX suspended lunges x 12; TRX fall-outs x 8; ring pushups x 20; Rip Trainer punch x 8 ea. Did 4 circuits with Clubbell movements #1 & # 2 as recovery between circuits. Comments: Time dictated that I fit this in where I could but still got in a complete, total body session: hip hinge(swing), squat (lunge), push (pushup), pull (chin), dynamic core stabilization (fall-outs) and rotational movement (Rip trainer punch). Including warm-up took less than 35 minutes. Train hard and train smart! http://fitnesstogether.com/media