Seth's Blog: Instead of outthinking the competition...

Seth's Blog: Instead of outthinking the competition... This would be a different approach.

Today's Training:RSA Training

  Another beautiful day in the neighborhood....bluebird skies, mid-50's, low wind and humidity. Great day for Repeat Sprint Ability(RSA) training don't you think?
 
Warmup: Quad rocks, Indian clubs, ankle mobs, neck mobs, Figure 4 stretch, hamstring stretch,
     lateral squat, leg swings, Cross crawls, high knees

Workout: 4 x 25 meter sprint (x4) with 30 sec. recovery between reps and 90 sec. between sets.
     Bear crawls: 2 x 25 meters

Comments: Good session and added another set of sprints to bring it up to 4 sets---400 meters total sprint volume. The bear crawls are never easy!

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

   Got my new Shin Skinz in and used them for my deadlifting and cleans today. Seem to work pretty well.

Warmup: Quad rocks, ankle mobs, neck mobs, Indian clubs, Cross Crawls, lower body rolls

Workout: Goblet squats Iso holds: 3 x 45 sec. @ 45; Power cleans-6 x 2 @ 155, 165; Snatch grip deadlift from deficit: 6 x 3 @ 165; Incline Batwing rows: 4 x 10 @ 30 lbs;  Alt.DB hammer curls 3 x 8 @ 35 supersetted with: 1 arm cable chest press- 3 x 10 @ 35; Straight leg hip thrust between benches-3 x 10

Comments: Tried some new exercises today with the Batwing rows and the straight leg hip thrust. This week was a week of experimentation before I commence a new program next week.

Train hard and train smart!
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7 Strategies to Get More Vegetables in Your Diet | Eric Cressey | High Performance Training, Personal Training

7 Strategies to Get More Vegetables in Your Diet | Eric Cressey | High Performance Training, Personal Training Some good suggestions on eating more vegies.

Today's Training: Total Body Strength Training

  So far this has been a good training week as well as last week so hopefully the trend continues along these lines. Today I did a total body strength training session with an emphasis on bodyweight exercises. But I usually tweak the bodyweight movements to make them more challenging as you will see.

Warmup: Quad rocks, lower body rolling, ankle mobs, Indian clubs, Cross crawls, Squat Iso holds, arm circles

Workout: 1st Tri-set: RFESS: 3 x 10 @ 40 lbs; Suspended decline pushups-3 x 20; Lateral band walks-3 x 10 ea.;
   2nd Tri-set: Band Good mornings w/Iron Cross Iso Holds- 3 x 6; Suspended inverted row w/ft. on plyo box: 3 x 15; Weighted rollouts-3 x 8 @ 25 lbs.
   45 Degree back raise hold w/ DB alt. row-3 x 45 sec. w/25 lb.s

Comments: Good session with some experimentation with some new exercises from DeFranco's and Smitty's Hard core DVD i.e. band good mornings, weighted rollouts and 45 degree back raise iso-holds. Good stuff. Always like to try things out on myself before thinking of implementing them with clients/athletes.
  
Train hard and train smart!
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Today's Training: Sprints, Med ball work, plyos

   I almost bagged training today as wasn't feeling it and something funky was going on in my right knee and foot. But the weather was so awesome I decided to give it a go and see how I felt after my warmup. Systems were A-OK so away we went!

Warmup: Indian clubs, quad rocks, ankle mobs, neck mobs, leg swings, lateral squats, Groiners, Inchworms, toe/heel walks, Cross walks, skip series

Workout: "I. Acceleration sprint ladder: 10-20-30-40-50 x 2 w/ 2 min. recovery between sets then 2 x 50 to finish. Walk back for recovery between individual sprints.
    II. Med ball work: med ball slams- 2 x 8 @ 10 lbs. & Med ball scoop toss-2 x 6 @ 10 lbs.
    III.  Plyo step-ups: 3 x 12
    IV. Bear crawls- 2 x 40 yds. w/90 second recovery between.

Comments: Always a good idea to at least give it a try. Do your warmup and see how you feel after that...if you're still hurting then pack it in and call it a day. But if the pain/discomfort disappears then re-evaluate and try your planned training session. If at any time the pain comes back, stop the session and call it a day. Pain, real, deep joint pain is your body's warning signal...ignore it at your own peril!

Train hard and train smart!
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Thinking Concentric With Your Strength Training Programs | Eric Cressey | High Performance Training, Personal Training

Thinking Concentric With Your Strength Training Programs | Eric Cressey | High Performance Training, Personal Training Some good ideas on concentric only training from Cressey.

Today's Training: Total Body Strength

  Despite the extremely nice weather I went inside to the gym and did some strength training today.

Warmup: Quad rocks, lower body rolling, Cross crawls, ankle mobs, Indian clubs, neck mobs, lateral squats, squat Iso holds

Workout: Squat to low box (12")-1 x 6 @ 95, 1 x 6 @ 135, 1 x 5 @ 175, 1 x 4 @ 195 supersetted w/Landmine 1/2 Moons 3 x 12 @ 45 w/narrow handle
    Hex Bar RDLs 4 x 6 @ 195 supersetted w/weighted chins 4 x 6 @ 40 lbs.
      Elevated pushups w/weight suspended from hips: 3 x 10 @ 40 lbs.
        KB swings: 6 x 12 @ 32 kg. (on the minute)
          KB suitcase carries: 2 x 35 meters @ 32 kg.

Comments: Good session. Good ROM on squats...likely will never go truly heavy on these again but "greasing the groove" and using them as much for mobility work is still good. 
The risk reward is just not worth it for me anymore at my age. I am not a competitive powerlifter but use strength training as a means to an end...decrease chance of injury in my sports and improve/maintain performance.  Like the suitcase carries as a complementary exercise to the Farmer's walks. 

Train hard and train smart!
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Today's Training: Sprint Intervals

  Beautiful day to get outside and do some sprints on the turf. And that's exactly what I did on a great, crisp fall morning.

Warmup: Quad rocks, Indian clubs, Figure 4 stretch, March series, toe walks/heel walks, leg swings, lateral squat, Cross crawl, skip series

Workout: 8 x 100 meter sprints w/1 min. recovery between reps.

Comments: Good week of training w/4 days of sprinting, 3 strength training days, mobility work every day,  and 1 squash training session. 
  Used heart rate monitor in sprint session day and heart rate recovered within a minute to less than 100 bpm. Not bad recovery ability.

Train hard and train smart!
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Quick and Easy Ways to Feel and Move Better: Installment 19 | Eric Cressey | High Performance Training, Personal Training

Quick and Easy Ways to Feel and Move Better: Installment 19 | Eric Cressey | High Performance Training, Personal Training Good tips from Cressey's crew.

Today's Training: Sprint Intervals/Plyos

  As part of a warmup for a baseball game later today I went out and did some sprint intervals on the turf at the local college. As I've said before these "new age" turf surfaces are great to do sprints on as they are easier on the joints than synthetic tracks but still give better energy return than grass without the sprain/twist your ankle risk.

Warmup: Lateral squats, arm circles, leg swings, toe walks/heel walks, Cross crawls, quad rocks, Figure 4 stretch, march series

Workout: Sprint intervals-3 x 4 @ 25 meters w/30 seconds between sprints. 2 min. between sets.
    Plyo step-ups: 3 x 12; Bear crawl-35 meters

Comments: Good, relatively quick session. Feeling better sooner in these sprint sessions and trying to figure out why that is. 
    The Bear crawls are just that....a bear. Heart rate was about 85% of heart rate max. They are no joke.

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

  Today was a strength training day and I you probably know by now I am a big fan of total body training. I have done all manner of strength training over the last 45+ years and at this point this is the most effective and efficient mode of training for me. It may not be for everyone but it is for me.

Warmup: Quad rocks, lower body rolls, cross crawls, ankle mobs, Indian clubs, neck mobs, leg swings

Workout: Sumo deadlift-1 x 5 @ 135, 1 x 5 @ 185, 1 x 4 @ 225, 1 x 3 @ 275, 1 x 2 @ 300, 1 x 1 @ 320;
   Power clean from floor: 1 x 3 @ 135, 145, 155, 1 x 2 @ 175
   Suspended inverted rows: 3 x 15 supersetted with suspended decline pushups 3 x 20
  Suspended fall-outs: 3 x 8
  1 arm KB carries: 2 x 30 yds. @ 32 kg.

Comments: Good to get back to some heavier deadlifts and cleans. Also, like the variety of the single arm carries.

Train hard and train smart!
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11 Random Thoughts on Baseball Strength and Conditioning | Eric Cressey | High Performance Training, Personal Training

11 Random Thoughts on Baseball Strength and Conditioning | Eric Cressey | High Performance Training, Personal Training Good stuff from Cressey on training for baseball.

Today's Training: Sprint, Power Training

  Because of the rain had to train indoors today so it's good to have access to a nice indoor track!

Warmup: Quad rocks, lower body rolling, cross crawls, lateral crawls, ankle mobs, Indian clubs

Workout: Med ball circuit: Wall dribbles-2 x 15 sec.; Med ball chest pass-2 x 12@ 15 lbs; Med ball alt. hip toss-2 x 12 @ 15 lbs; MB soccer throw-2 x 8 @ 15 lbs;
    Acceleration sprint ladder: 10-20-30-40-50 x 2 (2 min. recovery between sets), walk back between reps.
     Sled Push-7 x 20/40 (work/rest) w/180 lbs.

Comments: Good session with sprints feeling esp. good as right hamstring wasn't "tight" as it has been lately. 

Train hard and train smart!
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Omega-3 Madness: Clarifying Recent "Research" on Fish Oil | Eric Cressey | High Performance Training, Personal Training

Omega-3 Madness: Clarifying Recent "Research" on Fish Oil | Eric Cressey | High Performance Training, Personal Training Good information about Fish Oil and the latest so-called analysis.

How to Balance Pressing in Your Strength Training Program | Eric Cressey | High Performance Training, Personal Training

How to Balance Pressing in Your Strength Training Program | Eric Cressey | High Performance Training, Personal Training Good stuff from Cressey on pressing, shoulder function and health.

Today's Training: Total Body Strength

   Today was another total body strength training day with the core lift being sumo deadlifts. Here goes:

Warmup: Quad rocks, Indian clubs, ankle mobs, neck mobs, cat-camel, Figure 4 stretch, Cobra, Rolling, Cross crawls

Workout: KB 2 arm swing 5 x 10 @ 32 kg., on the minute; Sumo deadlift w/ bands(short orange) 7 x 3 @ 175 + bands, on the minute; Tri-set: Rope chins-3 x 10, RFESS-3 x 10 @ 45, Cable chest press-3 x 12 @ 35 lbs.;
   KB Farmers walks-3 x 75 ft. @ 32 kg.

Comments: Will have to up the distance significantly on the carries as there are no heavier kettlebells. Either that or go to something like bottoms up carries. 

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

   True power training takes place in bursts of 8-10 seconds or less so your training should replicate that if it's power you're after. Today was such a day for me.
   And a beautiful day it was: sunshine, blue skies, little wind and low humidity. Perfect day for training outside which is what I did!

Warmup: Indian clubs, quad rocks, ankle mobs, neck mobs, Cross crawls, lateral squats, leg swings, toe walks/heel walks, 1/2 kneeling adductor, Skips series

Workout: Med ball circuit- Med ball chest pass 2 x 12 @ 10 lbs; Alt. Hip Toss-2 x 12 @ 10 lbs; Soccer throw 2 x 8 @ 10 lbs.
    Sprint "accelerations" ladder: 10-20-30-40-50 meters x 2 with 2 minutes recovery between sets; then 2 x 50 meters to finish.
   Explosive step-ups: 3 x 12
   Bear Crawl "finisher": 40 meters

Comments: Those Bear crawls are a great way to finish your training sessions with a total body exercise with lots of trunk emphasis. 

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

  Got the week off to a good start with a good strength training session. Consistency will be the key over next month esp. if I would to do that powerlifting meet.

Warmup: Indian clubs, quad rocks, Figure 4 stretch, ankle mobs, neck mobs, lower body rolling, Bear crawls, cross crawls

Workout: 1 arm KB swing: 4 x 10 @ 50 lbs; Hex bar RDL 4 x 6 @ 195 lbs. supersetted with Face pulls 3 x 12 @ 60 lbs;
   Tri-set: Weighted chins 4 x 6 @ 45 lbs; RFESS 4 x 12; Band resisted decline pushups 4 x 10
KB Farmer's Walk: 3 x 75 meters w/32 kg. each.

Comments: Good session as I added some volume in terms of sets and intensity in terms of loading. 2 more weeks of harder work before a deload week.

Train hard and train smart!
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Today's Training: Conditioning Work

   We got rained out of our baseball games today so instead did a running conditioning training session.

Warmup: Indian clubs, quad rocks, lower body rolls, Bear crawls, ankle mobs, Cross crawls

Workout: 5 x 176 yds. w/ 2.5 min. walking recovery. Heart rate recovery down to 100 bpm or less.
   Battling ropes: 7 x 30"/60" (on-off), various patterns.

Comments: Good session; felt pretty good during the long sprints especially. Much harder to raise heart rate with the ropes than with sprinting that's for sure!

Train hard and train smart!
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How to Deadlift When You Can't Pull from the Floor with Good Form | Eric Cressey | High Performance Training, Personal Training

How to Deadlift When You Can't Pull from the Floor with Good Form | Eric Cressey | High Performance Training, Personal Training Good, basic deadlifting tips from Cressey.

Never Forget the Plain Old Vanilla

Never Forget the Plain Old Vanilla The basics are still essential to building a better athlete.

Today's Training: Total Body Strength

  Starting the road back to heavy deadlifting as the thought has entered my mind to do a push/pull powerlifting meet in early November. We will see how the next month's training goes first!

Warmup: Indian clubs, ankle mobs, neck mobs, quad rocks, lower body rolling, cross crawl, 1/2 kneeling adductor

Workout: Double KB swings 5 x 5 @ 45 ea. on the minute; Sumo Deadlift-1 x 5 @ 135, 1 x 5 @ 185, 1 x 4 @ 225, 1 x 3 @ 275, 1 x 2 @ 285, 1 x 2 @ 300, 3 x 1 @ 320; Superset: Suspended decline pushup 4 x 15 w/ Suspended inverted rows (ft. elevated) 4 x 15; KB Farmers walks 3 x 80 yds. @ 32 kg. each.

Comments: First week in quite a while where I did 3 good strength training sessions. Perhaps my body needed some recovery with all of the baseball, sprinting, squash, and cycling. 
   Thinking of doing a Push/Pull powerlifting meet in early November so we will see how the training goes in the next month.

Train hard and train smart!
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Today's Training: Sprints & Med Ball Work

    Today I went out relatively early and did a training session on a local college track/soccer field. I love doing my sprint work on the turf field as it is so much easier on my legs and joints than an all weather track which can be brutal. Modern synthetic tracks are only slightly less hard the paved surfaces IMO!

Warmup: Indian clubs, quad rocks, cross crawls, lateral squats, leg swings, toe/heel walks, march series, skip series

Workout: Med ball circuit-chest pass 2 x 12 @ 8 lbs; Med ball side toss-2 x 8 @ 8 lbs; Soccer throw-2 x 8 @ 8 lbs.
   Sprint acceleration ladder: 10-20-30-40-50 x 2 with walk back for recovery between sprints and 2 min. recovery between sets. Then 2 x 50 meters to finish.

Comments: This was one of those sessions where I struggled...sluggish, felt slow, wasn't moving well or efficiently. Not surprising considering the crappy night's sleep I got but nonetheless got through it though it wasn't pretty by any means.

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

   Didn't have much time today due to training clients and taking my Mom to the doctor's office for an eye checkup.
   So put together this circuit with a "finisher".

Warmup: Ankle mobs, wall slides, lower body rolling, quad rocks, cross crawls, Bear crawls

Workout: Circuit: KB swings- x 10 @ 32 kg; Box jumps- x 5; Weighted chins x 6 @ 40 lbs; High step-ups x 8 @ 25 lbs. each; band resisted ft. elevated pushups x 12 @ 1/2" band.
    4 circuits w/60 seconds between circuits for recovery.
"Finisher": KB Farmers carries 3 x 75 yds. 2 32 kg. each.

Comments: Good session as I haven't done one of these type of metabolic strength training circuits in a while. You have to improvise sometimes when pressed for time and this was a good day for that.

Train hard and train smart!
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share

share Good concepts but this process should be kid driven not adult driven IMO.

Strength and Conditioning Programs: Crossfit for Baseball? | Eric Cressey | High Performance Training, Personal Training

Strength and Conditioning Programs: Crossfit for Baseball? | Eric Cressey | High Performance Training, Personal Training Crossfit not a good fit for baseball as it's usually programmed.