Today's Training: Bodyweight Total Body Strength Session

   Into the 2nd week of my bodyweight training program and today was a good, challenging session as you will see below.

Warmup: Quad rocks, creeping, 1/2 kneeling adductor, open hip t-spine rotation, neck mobs, ankle mobs, rolling figure 4's, Inchworms, lateral pushup walks

Workout:

• Band resisted long jumps: 4 x 5
• Barbell press: 3 x 8 @ 95 supersetted with
• Chins on Spud straps: 3 x 12
• 350 yd. sprint
• RFESS 3 x 15 ea. supersetted
• Hanging straight leg raise 3 x 8
• 350 yd. sprint
• 45 degree back raise hold 3 x 60 sec. supersetted with
• X-Man holds 3 x 30 sec. 

Comments: Like the combination of strength work and longer sprint work. Heart rate got up to 170+  on the sprints which is way above my theoretical heart rate max!

   Good session.

Train hard and train smart!

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Today's Training: Bodyweight Strength Training

  I really like bodyweight strength training and it's become an increasing part of my training programs as I've gotten older as it seems friendlier on the joints and ultimately good, clean movement is more dependent on relative strength than absolute strength in my opinion.
    That being said don't think that bodyweight training is for wimps. All you have to do is look at elite male gymnasts to see what bodyweight training can do for your strength and development.
   This is also a prep/anatomical adaptation program for 4 weeks before I go into some heavier lifting.

Warmup: Indian clubs, ankle mobs, quad rocks, cat/camels, Figure 4 stretch, 1/2 kneeling adductor, open hip t-spine rotation, low box hip flexor

Workout:

• Band resisted long jumps: 3 x 5
• Swissball pike pressups-3 x 12 supersetted with
• Spud grip neutral grip chins: 3 x 12
• 1 x 330 yd. sprint
• RFESS-3 x 15 supersetted with
• Hanging straight leg raises: 3 x8
• 1 x 330 yd. sprint
• 45 degree back raise hold: 3 x 60 seconds supersetted with
• Cook hip lifts-3 x 10 ea.

Comments: Throwing those long sprints into the workout at various times makes it that much more intense. Wish I had been wearing my heart rate monitor. 

Train hard and train smart!

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Seth's Blog: Pitch your tent where it's dry

Seth's Blog: Pitch your tent where it's dry Seems like common sense but I guess not so much.

Strength Training Programs: Lifting Heavy Weights vs. Corrective Exercise - Finding a Balance | Eric Cressey | High Performance Training, Personal Training

Strength Training Programs: Lifting Heavy Weights vs. Corrective Exercise - Finding a Balance | Eric Cressey | High Performance Training, Personal Training Some salient points here from Cressey.

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share Some very valid thoughts here on nutrition.

Today's Training: Total Body Strength

   My left hip/glute is feeling better so hopefully that is a sign of good things to come. Only time will tell! :)

Warmup: Indian clubs, Inchworm to cobra, World's ultimate stretch, March series

Workout:

• Snatch grip deadlifts from rack (mid shin): 1 x 6 @ 135, 1 x 5 @ 225, 1 x 4 @ 275, 1 x 4 @ 285
• 2 a. KB swings: 4 x 12 @ 32 kg. 
• 2b. Spud grip neutral grip chins: 4 x 13
• 2c. Cable chest Press: 4 x 12 @ 35
• KB Farmer's walk: 3 x 45 meters @ 32 kg. each
• Straight leg hanging leg raise: 3 x 8

Comments: Got in a couple of hip hinge movements (deadlifts and swings), upper body pull (chins), upper body push (cable chest press), and two core exercises (carries and hanging leg raises). Omitted quad dominant movement as I am playing squash tonight and trying to use at least a modicum of common sense! :)

Train hard and train smart!

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Today's Training: Total Body Strength

  One can see from my training templates that the training session is built around the basic movement patterns: squatting, hip hinge, upper body push and pull, and core work. We also think carries and sled work are part of this type of programming.

Warmup: Ankle mobs, neck mobs, pidgeon stretch, quad rocks, low box hip flexor, open hip adductor, sidelying t-spine rotation, Indian clubs, lower body rolling, march series

Workout:

• Sumo banded speed deadlifts: 7 x 3 @ 135 w/ short orange bands (on the minute)
• A. Ft. elevated suspension trainer pushups: 4 x 25
• B. Goblet squat Iso hold: 4 x 45 sec. @ 45 sec.
• C. 45 degree back raise: 4 x 12 @ 45 lbs.
• D. Smith machine inverted rows: 4 x 15. a-d were done in a giant set/circuit fashion
• Suspension trainer: fallouts 3 x 8

Comments: Good training session. Left hip is feeling better...survived a squash session last night. We will see tomorrow when I sprint! :)

Train hard and train smart!

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Today's Training: Power!

  After many years of training both myself and many others some of my training ideas have evolved to what I think is better practice. Call me a slow learner! :) Today's training is an example of that, I believe.

Warmup: Foam rolling, Quad rocks, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation, March series, Pidgeon stretch, ankle mobs, leg swings

Workout:

• Band resisted long jumps: 3 x 5
• Band resisted starts: backpedal, lateral shuffles
• Med ball circuit: med ball ricochets, med ball chest pass, med ball side toss, soccer throw 2 x @ various weights
• Sled push: 8 x 20 seconds @ 205 lbs. w/40 seconds rest for recovery

Comments: I've finally started organizing my power training around the "concept" of horizontal or vertical emphasis and this was a horizontal day as all the movements were of horizontal orientation i.e jumps, throws, etc. I try to do a vertical and a horizontal plane power day each week as I believe each are critical to good all around power development. 

Train hard and train smart!

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The Talent Code

The Talent Code I particularly like the idea of the practice map.

Today's Training: Total Body Strength

  A sample workout specifically of what I did today. Having some issues with my left hip/glute so spent a lot of time warming up.

Warmup: Pidgeon stretch, ankle mobs, quad rocks, 1/2 kneeling adductor, Open hip t-spine rotation, march series, lower body rolling, Indian clubs

Workout:

• 1 leg hip thrust off benches: 4 x 10 ea.; tri-setted with
• Dog Bonez chins: 4 x 8
• Barbell press: 4 x 8 @ 85 lbs.
• High step-ups (24 "): 3 x 8 ea. @ 65 lbs., supersetted with
• Landmine 1/2 moons: 3 x 12 @ 25
• KB 1 arm suitcase carry: 2 x 45 meters @ 28 kg.
• Facepulls: 3 x 12 @ 60 lbs.

Comments: Good session; hip felt surprisingly good. Time will tell whether this is just a bump in the road or something more serious. 

Train hard and train smart!

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Swimming for Pitchers? | Eric Cressey | High Performance Training, Personal Training

Swimming for Pitchers? | Eric Cressey | High Performance Training, Personal Training Sound advice here from Cressey.

Wanted for NHL, all hockey: True athletes

Wanted for NHL, all hockey: True athletes Yet another perspective against the trend to early and year round sports specialization. This message has to be repeated loudly and often to parents and coaches.

Try the Manatholon Rooney Style

  In Martin Rooney's latest article/rant on T-nation he bemoaned the demise of real tests of "manhood" in the Olympics and proposed what he called the Manathlon.
  This event is comprised of 5 tests of strength:

• Bench press: max reps at bodyweight
• Chins: max reps
• Overhead Press: 50% of bodyweight
• Dips: an additional 25% of bodyweight
• Barbell Curls: 50% of bodyweight

   You can only go to 20 reps (no extra credit beyond that!) and there is a 20 minute limit in which to do them all.

   I tried the event today and got 73 reps which meant I made the He-Man category on Rooney's arbitrary rating scale! :) 

   What was interesting was I did well on chins, dips and curls and not as well on the bench and press which used to be two of my favorite and best lifts/exercises. But time and injury have taken their toll on my shoulders so I wasn't expecting great things on those two exercises. In fact, the mere ability to do any overhead pressing is an accomplishment for me these days!

   So I think Rooney's Manathlon is a fair test of overall upper body strength....I think it would have been a better barometer of overall strength with the addition of a deadlift and/or squatting pattern as well but that is just me. 

   It can also serve as a good bench mark/baseline series of tests to see how your training is progressing and whether some tweaks are in order or not. It would have been nice to have had some age adjusted formula as well but that is just me, I suppose. 

Train hard and train smart!

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