Today's Training: Total Body Strength

  Today was the end of the 2nd cycle of Wendler's 5-3-1 program. As I am still hitting my target numbers I will do at least one more cycle.

Warmup: Quad rocks, Indian clubs, ankle mobs, 1/2 kneeling adductor, open hip t-spine rotation, lower body rolling, Cross Crawling

Workout:

• Sumo deadlift: 1 x 5 @ 135, 235, 1 x 3 @ 265, 295; 1 x 3 @ 310
• L seat chins: 3 x 10 supersetted w/
• Myoforce suspended rotational pushups: 3 x 12
• Myoforce fallouts: 3 x 10
• KB Farmers carries: 3 x 40 meters @ 32 kg.

Comments: Good session and still hitting the target numbers so I have at least one more cycle of the 5-3-1 program which will take me through the end of the year. Then I will re-evaluate and go from there.

Train hard and train smart!

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Today's Training: Sprint, sprint and sprint some more

  As it was miserable outside I was forced indoors which isn't altogether bad as the facility I  train at has an indoor track as well as a good cinder block wall for med ball work.

Warmup: Quad rocks, RKC hip flexor stretch, pidgeon stretch, ankle mobs, Indian clubs, Leg swings, Cross crawls

Workout:

• KB Swings 3 x 6 @ 32 kg. (paired with)*
• Box jumps 3 x 6
• Med ball circuit: wall dribbles-2 x 15 sec. @ 4 lbs; Med ball chest pass (fast)-2 x 12 @ 18 lbs; Med ball alt. hip toss-2 x 12 @ 18 lbs.; Soccer throw-2 x 6 @ 18 lbs.
• Acceleration sprint ladder: 10-20-30-40-50-60 x 2 (2 min. rest between sets); walk back to start between reps for recovery
• Sled push: 8 x 20 meters @ 215 lbs. 

Comments: Though I would have preferred to be outside, which I usually do on Tuesdays, the weather forced me indoors. Turned out to be a good workout. 

  My sprinting is starting to get more consistently good.

Train hard and train smart!

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Today's Training: "SpeedMakers"

  This is a workout designed and used by the great Clyde Hart, the reknown former Baylor track and field coach. I tweaked it a bit to suit my own training goals but the basic template is all Clyde Hart.

Warmup: Ankle mobs, neck mobs, quad rocks, Figure 4 stretch, Legs swings, arm circles, toe/heel walks, March series, Cross crawls

Workout:

• 2 sets(on soccer field turf): sprint 60 meters, walk 40 meters, jog end line, repeat for total of 10 sprints

Comments: On an early, cool Sunday morning in late fall, this was a good training session. There was only one other person on the field/track so it almost had a meditative feel to it. Good session. And it's always good to get training done early esp. on the weekends!

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

 Day after Thanksgiving training session...gym crowded with angst/guilt ridden workout junkies including myself!

Warmup: Banded quad rocks, ankle mobs, Figure 4 stretch, Cat-camel, RKC hip flexor, 1/2 kneeling adductor, open hip t-spine rotation

Workout:

• Sumo Deadlift: 1 x 3 @ 135, 225, 250, 280 x 5, 300 x 3
• 1 arm Med ball decline pushup: 3 x 25 supersetted with
• Ab wheel rollouts: 3 x 10
• Extreme Gripz chins-3 x 8 tri-set with
• Landmine 1/2 Moons 3 x 12
• RFESS to deficit: 3 x 12 ea.
• KB Farmers carries: 3 x 45 meters @ 32 kg. each
• KB swings: 6 x 15 @ 32 kg. (on the minute)

Comments: Hit my target numbers on the deadlift as per Wendler's 5-3-1 system. We will see what next week brings.

Train hard and train smart!
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Today's Training: Sprints, sleds, Med balls

  I was originally going to play squash with my crew today but everyone else had Thanksgiving obligations so had to improvise. Came prepared with my sprinting shoes, though, and off we went.

Warmup: Quad rocks, Figure 4 stretch, ankle mobs, neck mobs, Indian clubs, arm circles, march series

Workout:

• Med ball circuit (vertical emphasis): Med ball wall dribble-2 x 15 sec. ea.; Med ball slams-2 x 8 @ 8 lbs.; Med ball scoop toss-2 x 6 @ 18 lbs.
• Box Jumps: 3 x 6
• Acceleration ladder: 10-20-30-40-50-60 x 2 w/2 min. recovery between sets. Walk back for recovery between each sprint
• Sled push: 8 x 20 sec. on/40 sec. recovery @ 215 lbs.
• Foam roll and stretch to cool down

Comments: Good session though not what I originally planned. Sometimes you have to be fluid and flexible as things don't always go as planned.

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

 I was pressed for time today but I did get in the necessities, my core lifts, with a few accessory exercises as well.

Warmup: Quad rocks, Figure 4 stretch, ankle mobs, neck mobs, Indian clubs, Arm circles, Goblet squat holds

Workout:

• Incline barbell bench: 1 x 3 @ 115, 135, 150, 175
• Power clean: 1 x 3 @ 115, 135, 150, 180
• Double KB swings: 4 x 12 @ 45 lbs.
• Rollouts: 3 x 12
• Ring bdwt. rows-4 x 15

Comments: Good session though time got away from me and I was pressed for time. Got the necessities done and hit my numbers on the 5-3-1 program on the Incline bench and the clean. 

Train hard and train smart!

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Today's Training: Sprint & Power Work!

  I apologize for the "week off" but life throws curve balls sometimes when you're sitting "dead red". I have been training but just not posting about it. Here goes.

Warmup: Banded quad rocks, quad rocks, banded back traction, lower body rolls, ankle mobs, Indian clubs, Cross Crawls, neck mobs, marches

Workout:

• Hill sprints (outside): 8 x 100 meters; walk back for recovery
• Box jumps: 3 x 6 @ 30"
• Med ball drills: Wall dribbles-2 x 15 sec. @ 4 lbs.; Med ball chest pass rebound-2 x 12 @ 18 lbs.; Med ball side toss-2 x 8 @ 18 lbs; Med ball soccer throw-2 x 6 @ 18 lbs.

Comments: Again, I try to get outside for my sprint work as much as possible as it's a boost not only to one's fitness and power but also to one's spirit!

Train hard and train smart!

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Seth's Blog: Effortless

Seth's Blog: Effortless Don't lose yourself in the quest for perfection.

Today's Training: Total Body Strength Work

 Today was back to the 5-3-1 program of Wendler. I've substituted Front box squats for Zercher squats as they are more comfortable, quite frankly.

Warmup: Banded quad rocks, band back traction, 1/2 kneeling Pavel hip flexor, lower body rolling, Cross crawl, ankle mobs, neck mobs, Indian clubs

Workout:

• Front box squat (14" box): 1 x 5 @ 45, 95, 125, 145 supersetted with
• KB swings: 5 x 15 @ 32 kg.
• Wall handstand pushups 3 x 12 supersetted with
• Landmine 1/2 moons 3 x 12 @ 45
• Extreme Gripz pullups 3 x 8 supersetted with
• Anti-rotation press 3 x 10 @ 25

Comments: Good session. Feeling pretty refreshed after a deload week. We will see how it goes as the week goes on.

Train hard and train smart!

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Today's Training: Hill Sprints

  Today was a hill sprint training session in Charlottesville, Va. while visiting my daughter. My training partner was my daughter's dog, Dempsey.

Warmup: Lateral squats, skip series, March series, Jumping jacks

Workout: 8 x 120 meter hill sprints w/walk back for recovery; on the grass in a park. Training partner, Dempsey the dog! :)

Comments: Nice early November day to train outside and this was a rather impromptu session in a park in Charlottesville, VA. Found a hill a little over a 100 meters long,  grass, relatively steady incline (though not shallow), and relatively smooth. 
   Beautiful day to be out in the neighborhood! :)

Train hard and train smart!
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Today's Training: Sprints & Power

  Today's training session emphasized sprints and power work.

Warmup: Banded quad rocks, banded traction, 1/2 kneeling hip flexor, 1/2 kneeling adductor, lower body rolling, Cross crawls, ankle mobs

Workout:

• "Speed Makers": 2 laps of sprint 60/swing down 40 and jog the curves x 2 sets. Total of 8 sprints.
• Box Jumps: 3 x 5 @ 30"
• Med ball work: 2 x 15 sec. @ 4 lb; Scoop toss-2 x 6 @ 15 lbs.; Power slam-2 x 8 @ 15 lbs.
• Sled push: 8 x 20 sec. on/40 sec. off @ 205 lbs. on the track

Comments: Good training session with pretty good volume and variety of exercises. Like the "Speed Makers" which are a Clyde Hart training staple.

Train hard and train smart!

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Increasing number of young athletes have injuries from overuse - More Sports - SI.com

Increasing number of young athletes have injuries from overuse - More Sports - SI.com Every youth sports parent should read this and evaluate if they're doing right by their kid(s).

Today's Training: Total Body strength training

 Today, and this week, are a deload week. I didn't always do these and I suppose I was lucky in that I never suffered any serious overtraining issues. As I've become older, and hopefully wiser, I realize that the real challenge in training is the planning of recovery. Deload weeks are a way to map out your recovery.

Warmup: Quad rocks, Figure 4 stretch, ankle mobs, neck mobs, Indian clubs, 1/2 kneeling adductor, Kneeling t-spine extension w/dowel, 1/2 kneeling hip flexor.

Workout:

• Incline bench press: 1 x 5 @ 115, 125, 135
• Hang clean: 3 x 3 @ 115, 135, 145
• Inverted Row from Smith machine: 3 x 12
• Landmine 1 leg RDL: 3 x 6 @ 55
• Cable chest press: 3 x 12 @ 35
• RFESS to deficit: 3 x 12 @ BWT.

Comments: Value and plan your recovery whether it is a week or planned "light" days during your training weeks. No one can hammer away day after day, week after week, without recovery. You either plan it or you will be forced to take it in the form of overtraining or an injury.

   Repeated injuries during training is the barometer of how smart, or not so smart, you are training. Don't be a moron!

Train hard and train smart!

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Seth's Blog: The whiner's room

Seth's Blog: The whiner's room Great advice.Don't hang with whiners!

Today's Training: Hill sprints & Sled Pushes

  Today's training centered around hill sprints, sled pushes, and med ball work.

Warmup: Quad rocks, 1/2 kneeling hip flexor, Figure 4 stretch, ankle mobs, neck mobs, Indian clubs, March series, Cross crawls

Workout:

• 8 x 100 meter hill sprints (walk back down for recovery-about 60 seconds)
• 8 x 20 meters sled push @ 205 lbs. (40 sec. recovery between sets)
• Med ball circuit: Wall dribbles-2 x 15 sec. @ 4 lbs; Med ball chest pass-2 x 12 @ 18 lbs.; Med ball side toss-2 x 8 ea. @ 18 lbs; Soccer throw-2x 8 @ 18 lbs. Today's emphasis with med ball work was horizontal plane. 

Comments: A little cool outside for the hill sprints (less than 40 degrees) but I like to train outside for as long as possible so had to wear track pants and gloves but so be it. I've found it hard to find hills inside anyway! :) 

Train hard and train smart!

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Quick and Easy Ways to Feel and Move Better: Installment 23 | Eric Cressey | High Performance Training, Personal Training

Quick and Easy Ways to Feel and Move Better: Installment 23 | Eric Cressey | High Performance Training, Personal Training Particularly like #2 and #5.

Today's Training: Hill sprints, Sled Work, Med Balls, etc.

   Got outside to do at least some of my training today and this was the first day I had to wear track pants since early last spring. Oh well, fall is well upon us! :)

Warmup: Quad rocks, 1/2 kneeling hip flexor, Figure 4 stretch, ankle mobs, Indian clubs, lower body rolling, cross crawls, march series

Workout:

• Hill sprints: 8 x 100 meters w/ walk back for recovery
• Med ball work (horizontal plane): Med ball wall dribbles-2 x 15 sec. @ 4 lbs; Med ball chest pass-2 x 12 @ 18 lbs; Med ball side toss-2 x 7 @ 18 lbs; Soccer throw-2 x 6 @ 18 lbs.
• Sled pulls-8 x 20 meters @ 325 lbs. w/30 sec. recovery between sets
• Box jumps-3 x 6 @ 30" box (1 min. rest between sets)

Comments: Good session; want to work up to 500+ lbs. w/sled pulls by time baseball season starts in April 2013. Finally, organized my med ball work into a horizontal plane day and  a vertical plane day to avoid confusion.

Train hard and train smart!

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