Today's Training: Strength

Today was another 5-3-1 session based off of Wendler's template. The "core" movement was the DB Incline chest press. Warmup: Upper body foam roller series, ankle mobs, forearm wall slides, sidelying t-spine rotation, open hip t-spine rotation, 1/2 kneeling adductor, 1/2 kneeling hip flexor, Indian clubs Workout: Incline DB chest press: 1 x 5 @65, 1 x 3 @ 75, 1 x 4 @ 90; Face Pulls 3 x 8 @ 52.5 w/5 sec. pause; KB swings 4 x 15 @ 32 kg. supersetted with chins, 3 x 15; Racked KB carries 3 x 60 yds. @ 28 kg. Comments: A little sore from 16 innings of baseball and running around in the outfield and on the basepaths. So adjusted my training and instead of RFESS being the "core" lift did the Incline DB chest press instead. Seemed to work well. Maybe I am learning a little bit....better late than never! Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

Today's Training: Bodyweight Circuit

Today was supposed to be a sprint day but just didn't feel quite right so made a change in plans. Put together a little bodyweight circuit instead. Warmup: Foam rolling, Indian clubs, 1/2 kneeling hip flexor, 1/2 kneeling adductor, Swissball upper body mobs, open hip t-spine rotation Workout: Prisoner squats x 10; chins x 8; Pushups-ft. elevated x 10; 9 rounds in 10 minutes which adds up to 90 squats, 72 chins & 90 pushups. Not too bad for a short, quick training session. Comments: In the elite track & field world, at least in the US, they frequently use bodyweight circuits as a recovery mode/day. They consider their heavy weightlifting and plyos as very CNS intensive and thus use the bodyweight circuits as a way to lessen the demand on the CNS while still getting a training effect for muscular endurance and core work. Try doing some of these and I think you will agree they can be very effective and demanding assuming you choose the right exercises, pace yourself, and use proper full ROM. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Strength

Today was the 3rd session of the week with the focus being on the deadlift. I trained at the U. of Richmond Rec Center gym which, all things considered, is a pretty good gym. Kudos to them. Warmup: Foam rolling, Indian clubs, KB arm bars, TRX cossack squat mobs, ankle mobs, hip flexor mobs Workout: Sumo deadlift: 1 x 3 @ 135, 185, 235, 265, 1 x 6 @ 300; DB Kroc rows 4 x 6 @ 95 lbs. supersetted w/TRX fallouts 4 x 10; TRX suspended lunges 3 x 12 ea. Comments: Good session tho' didn't feel as strong on the pulls as last week. Maybe it was the environment/location?!? Next week will tell whether it is a trend. Otherwise things went well and felt strong. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

5 Overlooked Resources for Making Your Strength and Conditioning Programs More Effective | Eric Cressey | High Performance Training, Personal Training

5 Overlooked Resources for Making Your Strength and Conditioning Programs More Effective | Eric Cressey | High Performance Training, Personal Training
  Some good food for thought from Cressey.

Today's Training: Running? OMG!?!

Today I headed down to Richmond, Va. for the Central Va. Sports Performance Clinic. When I got there I had been in the car for over 4 hrs. and needed to move. I didn't feel like finding a gym so I knew that there was this neat place to run near the hotel. Yes, I went for a run!?! I know that sounds blasphemous to those who follow my posts and newsletter but guess what, folks?? I little "long" run every now and then isn't going to kill your speed, explosiveness, etc. Training effects aren't that quick or instantaneous regardless of what those late night informercials might tell you! :) This was a good opportunity for such a run because it was no hassle, I knew the neighborhood and it was relatively scenic if a lake inside an office park can be considered scenic!!? Have to take what you can get you know what I mean?? Make do with what's available. Now remember "long" run is always relative to the person involved and in this case it was 25 minutes "long." But as circumstances would have it I came upon a nice grass incline early into my run and decided I would do some hill sprints. Again, take advantage of what's available... so I did 8 hill sprints and then finished the loop around this lake. All in all it was fun and I think once a week of this type of training will do me some good and won't compromise my heavily power and strength training oriented training regimen. Afterall, I train for life, not just sports, and I don't get paid to play sports! Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

Seth's Blog: Do you have a people strategy?

Seth's Blog: Do you have a people strategy? It always comes down to people, doesn't it?!?

Training Today: Strength

Today was another day in Wendler's 5-3-1 program with the core lift being the incline DB press. Also, tried out a new "toy/tool" which we will talk about shortly. Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, foam roll chest/shoulder series, Indian clubs, Swissball adductor/hip flexor Workout: Incline DB chest press 3 x 3 @ 60,70,80, 1 x 5 @ 85; Face pulls 3 x 12 @ 60; "Dogbone" chins 3 x 6, supersetted w/Rip Trainer punch 3 x 8 ea.; Myoforce pushups 3 x 15, supersetted w/rollouts 3 x 10 Comments: Felt pretty strong today despite relatively early start. Had to get it in with meetings/trainings all day. Dogbone is an interesting tool/toy from Rogue Fitness that uses over-sized grip features to challenge you when doing pulls, carries, or, in this case, chins. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links