Archive for August, 2017

The Internet is flooded with all types of training information., and some of it is good.

You can find all kinds of videos on just about any kind of exercise you can think of.

However, having access to all this information doesn’t mean a person will know the best ways to use it.

Just trying to copy someone else doing a lift is one thing, but actually knowing how to  train to get the maximum results for that lift is a whole different story.

Many can copy stuff, but few know how to effectively design a training program.

Program with basic movements, primarily, and use some variety in accessory work as needed. Implement change when it  is needed, not for entertaining your clients or trying to fool them into thinking you know what you are doing if you really don’t.

Remember, getting results for a brand new, untrained  person is easy; but getting ongoing results for a more experienced lifter is more difficult.

Think carefully when writing your training program, don’t just make stuff up and hope for the best.

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell suitcase swings x 30 reps

resistance band suitcase deadlifts x 20 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 15 reps

hanging knee raises x 10 reps

weighted sit ups x 5 reps

Here’s a quick look at what’s going on with my arm training at the Cave

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club outside mills x 15/15 reps

bear crawls x 100 feet

recline bar rows x 15 reps

push ups x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

diamond push ups x 10 reps

 

general warm up (10 minutes)

Americanas x 35 reps

Adex club inside mills x 15/15 reps

Adex club barbarian pull overs x 25 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 4/4/4/4/4 reps

conditioning (3 rounds)

kettlebell goblet squats x 10 reps

resistance band face pulls x 15 reps, followed immediately by

bent over lateral dumbbell raises x 15 reps

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club halos x 10/10 reps

strict hanging leg lifts x 10 reps

Adex mace grave diggers x 10/10 reps

resistance band Sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips & keg squats set up and light practice

strength (4 rounds)

tire flips x 5 reps followed immediately

by keg squats x 7 reps

conditioning (2 rounds)

overhead tire throw x 100 feet

sledge hammer strikes x 30 reps

Adex mace 360’s x 30 reps