Archive for September, 2017

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex mace BTN stretch x 60 seconds x 2/2

Sanddune steps x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

heavy weighted sit ups x 5 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps

 

 

 

general warm up (10 minutes)

Sandddune hand walks x 50 reps (note-on fingertips)

kettlebell figure 8’s x 50 reps

rotation push ups x 30 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

Sanddune hand walks x 50 reps (note-on fists)

Adex 2 club barbarian squats x 15 reps

 

general warm up (10 minutes)

Americanas x 40 reps

Adex club side cleans x 50 reps

recline rope climb x 5

Adex mace split squats x 10/10 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

sandbag shouldering x 10/10 + sandbag Zercher cleans x 10 reps

conditioning/accessory work (2 rounds)

Adex club heavy Gama casts x 10 reps

heavy resistance band isometric pull x max. effort x 1/1/1

 

 

Having been a martial arts instructor for many years prior to  my transitioning to strength & fitness coaching I have learned the importance of this.

For a coach to be effective, he must definitely be very knowledgeable and experience in his chosen field. However, that is not enough.

You must be able to interact with people daily without getting entangled in their personal lives. Some people join a gym to get in shape, but others have different reasons, often very personal.

As a coach you will meet people from every walk of life. Discernment is needed in sorting through each person’s  reason for wanting to train with you. Sometimes you won’t find out the real reason they are there until much later.

Just who  are bar tenders or barbers, you are hear all kinds of things you never asked to hear about. This is where professional detachment must be applied, or you will get sucked into the drama of a struggling person’s life.

They want to tell you about their problems, I mean all about their problems, and this is where you need to draw the line. If it is directly related to training, then hear them out.

However, if it gets into personal problems, relationships, money, etc. don’t let yourself get involved.

Remember, you are their to coach them, not be their “shrink”, or their baby-sitter,  or their shoulder to cry on.

This requires a tough attitude and the willingness to firmly  tell them you are not the answer to their problem.

Many a coach has gone down the hard way due to not maintaining professional detachment. Don’t be that guy!

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 100 reps

resistance band pause face pulls x 20 reps

Adex club front cleans x 20 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

dip snatch set up and light reps

strength (10 minutes)

dip snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

clamp curls x 10 reps

straight arm push downs x 10 reps

 

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club halos x 15/15 reps

rotation push ups x 20 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 30 reps

weighted sit ups x 10 reps

Adex club isometric crucifix hold x maximum time