Today was another power training day with sprints, plyos and med ball work.
Warmup: Leg swings, toe/heel walks, arm circles, ankle mobs, forearm wall slides, skip series, high knees, butt kickers
Workout: 10 x 55 meters w/75 sec. recovery; Box jumps 3 x 5; Med ball circuit: Ricochets 2 x 15 sec. ea; MB chest passes 2 x 12 @ 16 lbs; MB side tosses 2 x 8 ea. @ 16 lbs; Between the legs hip toss- 2 x 8 @ 16 lbs.
Comments: Good session outside on the turf for the sprints. The MB work was more of a strength-speed emphasis than earlier in the week.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, December 30, 2011
Thursday, December 29, 2011
Today's Training Session: Total Body Strength Training
Today was this week's 2nd total body strength training session. Core lift was the dynamic effort deadlift.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, open hip adductor, open hip t-spine rotation, march series
Workout: Sumo DE deadlifts w/ bands: 8 x 3 (on the minute) @ 185 w/short orange bands; Incline DB chest press: 1 x 12 @ 65, 1 x 10 @ 70, 1 x 9 @ 75, 1 x 7 @ 80 supersetted w/face pulls 4 x 12 @ 57.5; DB Rows 3 x 10 @ 75, 85, 90.
KB snatch: 1 x 10 on the minute ea. side @ 20 kg., 4 rounds.
Comments: Good training session w/ lots of backside/posterior chain work.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, open hip adductor, open hip t-spine rotation, march series
Workout: Sumo DE deadlifts w/ bands: 8 x 3 (on the minute) @ 185 w/short orange bands; Incline DB chest press: 1 x 12 @ 65, 1 x 10 @ 70, 1 x 9 @ 75, 1 x 7 @ 80 supersetted w/face pulls 4 x 12 @ 57.5; DB Rows 3 x 10 @ 75, 85, 90.
KB snatch: 1 x 10 on the minute ea. side @ 20 kg., 4 rounds.
Comments: Good training session w/ lots of backside/posterior chain work.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Wednesday, December 28, 2011
Today's Training Session: POWER!
Perhaps inspired by recently studying and watching DeFranco's and Smith" "Power!" DVD I did a power training session today. Though anyone who follows my blogs, tweets or newsletters knows I do 2-3 power sessions per week.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, kneeling hip flexor, 1/2 kneeling adductor, Brettzel 1.0, sidelying t-spine
Workout: Band resisted long jumps- 3 x 4 ((90 sec. recovery); Box jumps-3 x 5 (90 second recovery); Med ball work-Ricochets 2 x 15 sec. w/ 4 lb. MB; MB chest pass-2 x 12 @ 6 lbs.; MB alt. hip toss-2 x 12 @ 6 lbs; MB soccer toss-2 x 10 @ 6 lbs.
10 x 50 yds. acceleration sprints w/ 75 second recovery.
Comments: Good training session with both upper and lower body power work as well as total body training (sprinting). Emphasis with MB work was on speed-strength.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, kneeling hip flexor, 1/2 kneeling adductor, Brettzel 1.0, sidelying t-spine
Workout: Band resisted long jumps- 3 x 4 ((90 sec. recovery); Box jumps-3 x 5 (90 second recovery); Med ball work-Ricochets 2 x 15 sec. w/ 4 lb. MB; MB chest pass-2 x 12 @ 6 lbs.; MB alt. hip toss-2 x 12 @ 6 lbs; MB soccer toss-2 x 10 @ 6 lbs.
10 x 50 yds. acceleration sprints w/ 75 second recovery.
Comments: Good training session with both upper and lower body power work as well as total body training (sprinting). Emphasis with MB work was on speed-strength.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Tuesday, December 27, 2011
Today's Training Session: Total Body Strength Training
Today's training session was a total body strength training session at "rush hour" at the gym which meant dealing with the crowds of early New Year's resolution folks and well as those working off their holiday buffets.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Circuit: RFESS x 12 @ 20 kg.; chins x 12; 45 degree back raise x 15; MB 1 arm pushups x 12; rollouts x 10; 4 rounds w/60 seconds between rounds.
KB Farmer's walk: 2 x 80 yds. @ 32 kg.
Comments: Good training session though working around the crowd was a bit of a challenge to say the least. Not being reliant on equipment is a big help in situations like this as you can more easily work around all the post holiday crowd.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Forearm wall slides, ankle mobs, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Circuit: RFESS x 12 @ 20 kg.; chins x 12; 45 degree back raise x 15; MB 1 arm pushups x 12; rollouts x 10; 4 rounds w/60 seconds between rounds.
KB Farmer's walk: 2 x 80 yds. @ 32 kg.
Comments: Good training session though working around the crowd was a bit of a challenge to say the least. Not being reliant on equipment is a big help in situations like this as you can more easily work around all the post holiday crowd.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, December 23, 2011
Today's Training Session: Total Body Strength Training
Today did a strength training session at our facility...nice to have the whole place to yourself.
Warmup: Foam rolling, Indian clubs, wall slides, ankle mobs, low box hip flexor, 1/2 kneeling adductor, jump rope
Workout: Strength circuit: RFESS x 12 ea. @ 50, TRX row x 15 @ 25 (vest), GHR x 8 @ 25 (vest), Spike pushups w/ft. elevated x 12 @ 25 (vest), KB swings X 15 @ 24 kg.
Comments: Nice to train with no distractions as I had the whole facility to myself as we were closed for the day. You can get a lot done with no distractions! :)
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Foam rolling, Indian clubs, wall slides, ankle mobs, low box hip flexor, 1/2 kneeling adductor, jump rope
Workout: Strength circuit: RFESS x 12 ea. @ 50, TRX row x 15 @ 25 (vest), GHR x 8 @ 25 (vest), Spike pushups w/ft. elevated x 12 @ 25 (vest), KB swings X 15 @ 24 kg.
Comments: Nice to train with no distractions as I had the whole facility to myself as we were closed for the day. You can get a lot done with no distractions! :)
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Thursday, December 22, 2011
Today's Training Session: Sprint Intervals
Got out early today right after daybreak and beat the early birds by getting a sprint session in before the crowds!
Warmup:Ankle mobs, wall slides, toe/heel walks, leg swings, march series, skip series
Workout: 10 x 50 meter sprints w/75 sec. recovery. On the turf, easier on the joints!
Comments: These new turf surfaces are so much easier on your joints than the all weather tracks and older turf surfaces. Almost like running on grass without the irregularities.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup:Ankle mobs, wall slides, toe/heel walks, leg swings, march series, skip series
Workout: 10 x 50 meter sprints w/75 sec. recovery. On the turf, easier on the joints!
Comments: These new turf surfaces are so much easier on your joints than the all weather tracks and older turf surfaces. Almost like running on grass without the irregularities.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Wednesday, December 21, 2011
Today's Training Session: Total Body Strength Training
Today was another total body strength training day with the core lift being the deadlift.
Warmup" foam rolling, ankle mobs, forearm wall slides, sidelying t-spine rotation, low box hip flexor, open hip adductor, Indian clubs, march series
Workout: Speed deadlifts: 8 x 3 (on the minute) @ 175 w/short orange bands; Superset-Incline DB bench-neutral grip: 4 x 12, 8, 6, 5 @ 65,70, 75, 80 w/ Face pulls 4 x 12 @ 57.5; Low cable rows 4 x 12, 10, 8, 6 @ 135, 150, 165, 180; KB Farmers carries 3 x 80 yds. @ 32 kg.
Comments: Glutes a little sore after a good squash session yesterday but everything else felt pretty good.
Train hard and train smart!
http://fitnesstogether.com/media
Warmup" foam rolling, ankle mobs, forearm wall slides, sidelying t-spine rotation, low box hip flexor, open hip adductor, Indian clubs, march series
Workout: Speed deadlifts: 8 x 3 (on the minute) @ 175 w/short orange bands; Superset-Incline DB bench-neutral grip: 4 x 12, 8, 6, 5 @ 65,70, 75, 80 w/ Face pulls 4 x 12 @ 57.5; Low cable rows 4 x 12, 10, 8, 6 @ 135, 150, 165, 180; KB Farmers carries 3 x 80 yds. @ 32 kg.
Comments: Glutes a little sore after a good squash session yesterday but everything else felt pretty good.
Train hard and train smart!
http://fitnesstogether.com/media
Monday, December 19, 2011
Today's Training Session: Total Body Strength Training
Today was another total body strength day with bodyweight exercises working in the higher rep ranges which I will continue to do until the end of the year before going into another type of training cycle.
Warmup: Ankle mobs, forearm wall slides, tabletop hip rotators, tabletop hamstring, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs
Workout: Circuit: RFESS x 15; Chins x 10; 45 degree back raise x 15; Suspended pushups x 15; rollouts x 10; 5 rounds, 1 minute between rounds.
Myoforce suspension anti-rotation press 3 x 10 ea.
Comments: This is a higher rep range phase emphasizing bodyweight exercises. Trying to lay the foundation for the harder training to follow in the New Year.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Ankle mobs, forearm wall slides, tabletop hip rotators, tabletop hamstring, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs
Workout: Circuit: RFESS x 15; Chins x 10; 45 degree back raise x 15; Suspended pushups x 15; rollouts x 10; 5 rounds, 1 minute between rounds.
Myoforce suspension anti-rotation press 3 x 10 ea.
Comments: This is a higher rep range phase emphasizing bodyweight exercises. Trying to lay the foundation for the harder training to follow in the New Year.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Friday, December 16, 2011
Athletic Business Newswire - School's Parental Guidelines Found Constitutional
Athletic Business Newswire - School's Parental Guidelines Found Constitutional
Sad but not surprising. Parents everywhere should get a grip!
Sad but not surprising. Parents everywhere should get a grip!
Thursday, December 15, 2011
Today's Training Session: Sprints/med ball work
Today was a sprint interval, med ball power training session.
Warmup: Forearm wall slides, ankle mobs, low box hip flexor, tabletop hamstring, tabletop hip rotators, open hip t-spine rotation, Indian clubs
Workout: Med ball work-ricochets 2 x 15 sec. @ 4 lbs; Med ball strength speed work: Chest pass-2 x 12 @ 16 lbs; Side toss 2 x 6 @ 16 lbs; Swing hip toss 2 x 6 @ 16 lbs.
10 x 50 yds. sprint accelerations w/75 sec. recovery.
Comments: Good session as my rt. ankle continues to improve both in range of motion and discomfort when running. It's been almost 5 months since the injury....longest recovery time I can ever recall having for an injury.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Forearm wall slides, ankle mobs, low box hip flexor, tabletop hamstring, tabletop hip rotators, open hip t-spine rotation, Indian clubs
Workout: Med ball work-ricochets 2 x 15 sec. @ 4 lbs; Med ball strength speed work: Chest pass-2 x 12 @ 16 lbs; Side toss 2 x 6 @ 16 lbs; Swing hip toss 2 x 6 @ 16 lbs.
10 x 50 yds. sprint accelerations w/75 sec. recovery.
Comments: Good session as my rt. ankle continues to improve both in range of motion and discomfort when running. It's been almost 5 months since the injury....longest recovery time I can ever recall having for an injury.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
PSU Scandal: Did Football Culture Enable Abuse by Sandusky?
PSU Scandal: Did Football Culture Enable Abuse by Sandusky?
No one had the courage or the principles to do the right thing. Inexcusable.
No one had the courage or the principles to do the right thing. Inexcusable.
Wednesday, December 14, 2011
Today's Training session: Total Body
Had to get in and out of the gym quickly today as a busy day awaited me.
Warmup: Ankle mob, forearm wall slides, Indian clubs, tabletop hamstring, tabletop hip rotators, open hip t-spine rotation, 1/2kneeling adductor, low box hip flexor
Workout: Speed deadlift 8 x 3 @ 155+ short orange bands...on the minute.
Superset: DB high incline chest press: 1 x 10 @ 70, 2 x 8 @ 80, 1 x 6 @ 90 w/ face pulls 4 x 12 @ 57.5
BB rows 4 x 10 @ 185
Comments: Good, quick early am workout. Had to get it in as the schedule was packed today.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mob, forearm wall slides, Indian clubs, tabletop hamstring, tabletop hip rotators, open hip t-spine rotation, 1/2kneeling adductor, low box hip flexor
Workout: Speed deadlift 8 x 3 @ 155+ short orange bands...on the minute.
Superset: DB high incline chest press: 1 x 10 @ 70, 2 x 8 @ 80, 1 x 6 @ 90 w/ face pulls 4 x 12 @ 57.5
BB rows 4 x 10 @ 185
Comments: Good, quick early am workout. Had to get it in as the schedule was packed today.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Monday, December 12, 2011
Girls' Basketball Players Suspended for Using N-Word in Pregame Cheer
Girls' Basketball Players Suspended for Using N-Word in Pregame Cheer
In what world did the girls on this team think this was appropriate?
In what world did the girls on this team think this was appropriate?
CU Rec Center's $63M Remodel Addresses Gender-Neutral Locker Rooms
CU Rec Center's $63M Remodel Addresses Gender-Neutral Locker Rooms
Interesting news from my alma mater as CU's Rec Center's was one of the first state of the art university rec centers some 35 years ago. Time for an update!
Interesting news from my alma mater as CU's Rec Center's was one of the first state of the art university rec centers some 35 years ago. Time for an update!
Today's Training Session: Total Body Strength Training
Today was a total body strength training session with an emphasis on bodyweight exercises.
Warmup: Ankle mobs, Wall slides, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, KB arm bars, Brettzel 1.0
Workout: Circuit: RFESS x 15 ea; Suspended rotational pushups x 15; 45 degree back raise x 15; Suspended Archer's row x 12 ea. side; 4 rounds-45 seconds between rounds.
KB Farmer's Walk: 2 x 75 yds. @ 32 kg.
Comments: Good session once I got thru the gauntlet of people wanting to talk. Forgot to wear my iPod!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Ankle mobs, Wall slides, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, KB arm bars, Brettzel 1.0
Workout: Circuit: RFESS x 15 ea; Suspended rotational pushups x 15; 45 degree back raise x 15; Suspended Archer's row x 12 ea. side; 4 rounds-45 seconds between rounds.
KB Farmer's Walk: 2 x 75 yds. @ 32 kg.
Comments: Good session once I got thru the gauntlet of people wanting to talk. Forgot to wear my iPod!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Sunday, December 11, 2011
Today's Training Session: Sprint Intervals
Today's training session was a hill sprint interval training session done outside on a cool December morning.
Warmup: Leg swings, march series, ankle mobs, skip series
Workout: 6 x 80 yds. hill sprints w/90 second recovery. 2 min. rest. 5 x 25 yds.hill sprints w/60 second recovery.
Post workout stretching/mobility work: foam rolling, tabletop hamstring, tabletop hip rotators,
Indian clubs, low box hip flexor, open hip adductor, open hip t-spine rotation, ankle mobs
Comments: Something alluring about running outside when many think it's too "cool". Seemed fine to me!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Leg swings, march series, ankle mobs, skip series
Workout: 6 x 80 yds. hill sprints w/90 second recovery. 2 min. rest. 5 x 25 yds.hill sprints w/60 second recovery.
Post workout stretching/mobility work: foam rolling, tabletop hamstring, tabletop hip rotators,
Indian clubs, low box hip flexor, open hip adductor, open hip t-spine rotation, ankle mobs
Comments: Something alluring about running outside when many think it's too "cool". Seemed fine to me!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Saturday, December 10, 2011
Today's Training Session: Power Training
Nice, crisp, late fall day with dusk arriving. Got outside to do some power training today as those days may be numbered so have to take advantage.
Warmup: Leg swings, arm circles, lateral squats, inchworms, lunge w/elbow to instep, ankle mobs
Workout: Overhead backwards MB toss 3 x 6 @ 3 kg.; Incline long jumps 3 x 6; MB scoop toss 2 x 6 @ 3 kg; Explosive leg blast stepups 2 x 10
2.5 minutes rest between sets.
Comments: Good training session. Tough for me to take adequate rest between sets of this type of power training but the goal was power not metabolic work so I did the best I could!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Leg swings, arm circles, lateral squats, inchworms, lunge w/elbow to instep, ankle mobs
Workout: Overhead backwards MB toss 3 x 6 @ 3 kg.; Incline long jumps 3 x 6; MB scoop toss 2 x 6 @ 3 kg; Explosive leg blast stepups 2 x 10
2.5 minutes rest between sets.
Comments: Good training session. Tough for me to take adequate rest between sets of this type of power training but the goal was power not metabolic work so I did the best I could!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, December 9, 2011
Today's Training Session: Total Body Circuit-Outdoors!
Took advantage of a fairly nice afternoon for early December and did a training session outside with some of my portable gym: kettlebells, rings and short ropes.
Warmup: Arm circles, clubbell swings, Indian clubs, Leg swings, ankle mobs
Workout: 4 Exercise Circuit: Double kettlebell swings (hip dominant) x 12 @ 20 kg; Rope L-seat chins x 8; Double KB front squats x 10 @ 20 kg; Ring pushups x 25; 5 rounds--rest as needed between rounds. Done in under 15 minutes.
Comments: I was pressed for time,couldn't get to the gym so improvised with the tools I had at my disposal. No excuses, find a way and do it. Don't just talk about it!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Arm circles, clubbell swings, Indian clubs, Leg swings, ankle mobs
Workout: 4 Exercise Circuit: Double kettlebell swings (hip dominant) x 12 @ 20 kg; Rope L-seat chins x 8; Double KB front squats x 10 @ 20 kg; Ring pushups x 25; 5 rounds--rest as needed between rounds. Done in under 15 minutes.
Comments: I was pressed for time,couldn't get to the gym so improvised with the tools I had at my disposal. No excuses, find a way and do it. Don't just talk about it!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
High School Football Recruits Ditching PSU in Wake of Scandal
High School Football Recruits Ditching PSU in Wake of Scandal
The fallout from the Penn State child abuse scandal continues and deservedly so.
The fallout from the Penn State child abuse scandal continues and deservedly so.
Thursday, December 8, 2011
Today's Training Session: Sprints/med ball work
Today was a sprint/med ball day to work on some power and extensive tempo work for running.
Warmup: Low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, ankle mobs, forearm wall slides, leg swings, march series, skip series
Workout: MB work: Chest pass 2 x 12 @ 15 lbs;, alt. hip toss 2 x 6 @ 15 lbs; Swing toss 2 x 8 @ 15 lbs;
Box jumps 3 x 5
Extensive tempo sprints: 4 x 175 yds. w/ 3 min recovery between efforts.
Comments: Good session; the extensive tempo sprints are longer tempo sprints with correspondingly longer recovery times between repeats.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, ankle mobs, forearm wall slides, leg swings, march series, skip series
Workout: MB work: Chest pass 2 x 12 @ 15 lbs;, alt. hip toss 2 x 6 @ 15 lbs; Swing toss 2 x 8 @ 15 lbs;
Box jumps 3 x 5
Extensive tempo sprints: 4 x 175 yds. w/ 3 min recovery between efforts.
Comments: Good session; the extensive tempo sprints are longer tempo sprints with correspondingly longer recovery times between repeats.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Wednesday, December 7, 2011
Today's Training Session: Total Body
Today was a total body strength training day with the core lift being deadlifts.
Warmup: Forearm wall slides, ankle mobs, low box hip flexor, Brettzel 1.0, KB arm Bars, Indian clubs, open hip adductor, open hip t-spine rotation
Workout: Speed deadlift 8 x 3 on the minute @ 185 plus short orange bands; Incline bench 1 x 10 @ 135, 1 x 8 @ 155, 1 x 6 @ 175, 1 x 5 @ 185 supersetted with 1 arm DB rows: 1 x 10 @ 80, 2 x 8 @ 90, 1 x 6 @ 100
KB Farmer's walk: 3 x 75 yds. w/ 32 kg.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Forearm wall slides, ankle mobs, low box hip flexor, Brettzel 1.0, KB arm Bars, Indian clubs, open hip adductor, open hip t-spine rotation
Workout: Speed deadlift 8 x 3 on the minute @ 185 plus short orange bands; Incline bench 1 x 10 @ 135, 1 x 8 @ 155, 1 x 6 @ 175, 1 x 5 @ 185 supersetted with 1 arm DB rows: 1 x 10 @ 80, 2 x 8 @ 90, 1 x 6 @ 100
KB Farmer's walk: 3 x 75 yds. w/ 32 kg.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Tuesday, December 6, 2011
Today's Training Session: Sprints, Power
Though I tried to get some squash practice in today there was no one to play so I did a power/sprint training session instead.
Warmup: Brettzel 1.0, Brettzel 2.0, 1/2 kneeling adductor, KB arm bar, sidelying t-spine rotation, low box hip flexor, march series, skip series
Workout: MB chest pass 2 x 12 @ 6 lb.; MB side toss 2 x 6 @ 6 lb;
1 leg box jumps 3 x 5
Sprints: 8 x 50 yds. w/75 sec. recovery.
Comments: Good session. Emphasis with med ball work was being explosive with full recovery.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Brettzel 1.0, Brettzel 2.0, 1/2 kneeling adductor, KB arm bar, sidelying t-spine rotation, low box hip flexor, march series, skip series
Workout: MB chest pass 2 x 12 @ 6 lb.; MB side toss 2 x 6 @ 6 lb;
1 leg box jumps 3 x 5
Sprints: 8 x 50 yds. w/75 sec. recovery.
Comments: Good session. Emphasis with med ball work was being explosive with full recovery.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Test Results Reveal Almost 70% of California Students Not Physically Fit
Test Results Reveal Almost 70% of California Students Not Physically Fit
If this is what's going on in Cali, it's scary to think about the rest of the country.
If this is what's going on in Cali, it's scary to think about the rest of the country.
Monday, December 5, 2011
Today's Training Session: Total Body
Today was another condensed total body strength training session. With our expansion under way time is of the essence so had to fit it in where I could today. But the point is that I made the time not excuses.
Warmup: Ankle mobs, wall slides, Indian clubs, leg swings, spider crawls, Inchworms
Workout: Circuit: RFESS x 10 @ 50 lbs; Spike pushups-ft. elevated x 12; GHR x 8; TRX inverted rows x 12; rollouts x 10. 4 rounds, done!
Comments: Remember consistency is key so it is better to a little something consistently than it is to do "death march" training sessions every once in a while. Each and every training session builds on the other or, in some cases, detracts from the following sessions.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, wall slides, Indian clubs, leg swings, spider crawls, Inchworms
Workout: Circuit: RFESS x 10 @ 50 lbs; Spike pushups-ft. elevated x 12; GHR x 8; TRX inverted rows x 12; rollouts x 10. 4 rounds, done!
Comments: Remember consistency is key so it is better to a little something consistently than it is to do "death march" training sessions every once in a while. Each and every training session builds on the other or, in some cases, detracts from the following sessions.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Sunday, December 4, 2011
How to Lift and Live with a Herniated Disc
How to Lift and Live with a Herniated Disc
This should be of interest to the many out there with disc issues.
This should be of interest to the many out there with disc issues.
Today's Training Session: Sprints/med ball work
Beautiful, crisp, clear fall morning to get out and do some work. Out shortly after the sun rose and there was frost on the ground but dressed appropriately it was no problem!
Warmup: Leg swings, lateral squats, toe walks/heel walks, ankle mobs, forearm wall slides, march series
Workout: Tornado ball anti-rotation wall slams 4 x 10 seconds w/ 45 seconds recovery.
8 x 100 meter sprints @ 75-80% w/90 second recovery. Short, efficient, minimal effective dosage.
Comments: Yesterday' clinic solidified and reinforced several important concepts for me. The first is that there is a minimal effective training dosage for any type of training. More is not better, better is better.
And second, technique and good form are paramount. When they break down, the training session should end whether it is strength training, speed/power work or metabolic work.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Leg swings, lateral squats, toe walks/heel walks, ankle mobs, forearm wall slides, march series
Workout: Tornado ball anti-rotation wall slams 4 x 10 seconds w/ 45 seconds recovery.
8 x 100 meter sprints @ 75-80% w/90 second recovery. Short, efficient, minimal effective dosage.
Comments: Yesterday' clinic solidified and reinforced several important concepts for me. The first is that there is a minimal effective training dosage for any type of training. More is not better, better is better.
And second, technique and good form are paramount. When they break down, the training session should end whether it is strength training, speed/power work or metabolic work.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Yesterday's Training Session: at the Perform Better 1 Day
Yesterday was a little unusual, in the training sense, in that I was at the Perform Better 1 Day clinic in Fairlawn, NJ and my training consisted of afternoon "hands on" training sessions with the morning's presenters.
Following is a brief synopsis.
Martin Rooney did one of his Warrior Training metabolic circuits which consisted on 5 exercise: sandbag deadlifts, hop-scotch thru the agility ladder, Battling ropes, Seated MB short range rotations and KB swings. First circuit was 1 min. work/30 sec. rest, 2nd circuit was 30 sec. work/30 sec. rest. Good session in less than 16 minutes including breaks.
Mike Boyle took us through one of his typical strength training sessions which consisted of two tri-sets: Tri-set one: RFESS, Swissball rollouts and pushups (your choice). 2 sets of 10.
2nd tri-set: Val-slide reverse lunge, TRX inverted row, side plank band row. Again, 2 sets of 10. Some of the bigger guys, in particular, were amazed at how challenging such a simple circuit could be as Boyle also showed how to progress and regress it to your level.
Finally, Gray Cook took us through some KB carries of various sorts, some correctives, and some Cook band resisted bear crawls. It's amazing how an observant eye can use virtually any movement to analyze how someone moves.
It was good, energizing training session and a fitting end to a great day of education.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Following is a brief synopsis.
Martin Rooney did one of his Warrior Training metabolic circuits which consisted on 5 exercise: sandbag deadlifts, hop-scotch thru the agility ladder, Battling ropes, Seated MB short range rotations and KB swings. First circuit was 1 min. work/30 sec. rest, 2nd circuit was 30 sec. work/30 sec. rest. Good session in less than 16 minutes including breaks.
Mike Boyle took us through one of his typical strength training sessions which consisted of two tri-sets: Tri-set one: RFESS, Swissball rollouts and pushups (your choice). 2 sets of 10.
2nd tri-set: Val-slide reverse lunge, TRX inverted row, side plank band row. Again, 2 sets of 10. Some of the bigger guys, in particular, were amazed at how challenging such a simple circuit could be as Boyle also showed how to progress and regress it to your level.
Finally, Gray Cook took us through some KB carries of various sorts, some correctives, and some Cook band resisted bear crawls. It's amazing how an observant eye can use virtually any movement to analyze how someone moves.
It was good, energizing training session and a fitting end to a great day of education.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, December 2, 2011
Athletic Business Newswire - ABC 2011: Stop Bullying in Youth Sports
Athletic Business Newswire - ABC 2011: Stop Bullying in Youth Sports This is a wake up call for parents as well. Pay attention and listen to your kid.
Today's Training Session: Total Body
Today was a short, quick total body session of 5 exercises done in a circuit fashion.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, low box hip flexor, sidelying t-spine rotation, leg swings
Workout: Mini-circuit: Ring pushups w/ft. on box 4 x 15; KB swings 4 x 15 @ 32kg; Rope inverted rows 4 x 15; high step-ups 4 x 8 @ 50 lbs.; KB Farmer's carries 4 x 70 yds. @ 32 kg.
Comment: Pressed for time but still got a lot of work done in under 30 minutes.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, low box hip flexor, sidelying t-spine rotation, leg swings
Workout: Mini-circuit: Ring pushups w/ft. on box 4 x 15; KB swings 4 x 15 @ 32kg; Rope inverted rows 4 x 15; high step-ups 4 x 8 @ 50 lbs.; KB Farmer's carries 4 x 70 yds. @ 32 kg.
Comment: Pressed for time but still got a lot of work done in under 30 minutes.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Thursday, December 1, 2011
Today's Training Session: Power/sprints
Today was my 2nd sprint/power day of the training week and it was a good, all around session as you will see.
Warmup: Ankle mobs, forearm wall slides, low box hip flexor, lat stretch, open hip t-spine rotation, KB arm bars, Indian clubs, Leg swings
Workout: Band resisted long jumps 3 x 4; box jumps 3 x 4; med ball circuit-ricochets 2 x 15 sec. @ 4 lbs; Chest passes 2 x 12 @ 15 lbs., side toss 2 x 8 2 15 lb., Hip toss 2 x 6 2 15 lb.
Sprints: 8 x 55 meters w/75 sec. rest.
Comments: Good session as I got some good jump/plyo work in as well as some med ball work. Going to start upping the med ball work for the next 6-8 weeks to get ready for baseball season and help with squash season which is in progress.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, low box hip flexor, lat stretch, open hip t-spine rotation, KB arm bars, Indian clubs, Leg swings
Workout: Band resisted long jumps 3 x 4; box jumps 3 x 4; med ball circuit-ricochets 2 x 15 sec. @ 4 lbs; Chest passes 2 x 12 @ 15 lbs., side toss 2 x 8 2 15 lb., Hip toss 2 x 6 2 15 lb.
Sprints: 8 x 55 meters w/75 sec. rest.
Comments: Good session as I got some good jump/plyo work in as well as some med ball work. Going to start upping the med ball work for the next 6-8 weeks to get ready for baseball season and help with squash season which is in progress.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
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