Archive for July, 2019

general warm up (10 minutes)

dumbbell star complex x 1

chimp walks x 100 feet

tin mans x 100 feet

Sanddune jumps x 12  reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x  7 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead-stop weighted step ups x 10/10 reps

Note: start with the supporting leg up on the ball of the foot on each rep

weighted sit ups x 12 reps

Power Wheel roll outs x 12 rps

general warm up (10 minutes)

Battling Ropes x 100 double waves

double dumbbell cleans x 10 reps

resistance band diagonal pull a parts x 25/25 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

chain rack pulls set up and light practice (note:  pulled from below the knees)

strength (20 minutes)

chain rack pulls x 2 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell rows x 10/10 reps

Zercher sandbag squats x 12 reps

stone carry x 100 feet


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I was very blessed and humbled to be invited to meet with Coach Johnny Parker and a number of other coaches/athletes for lunch yesterday.

My good friend, USA Weightlifting US International Coach, Rich Lansky set up the meeting with Coach Parker, Stefan Visk (IMG Academy), Shawn Pitcher (IMG Academy), Matt Faller Exercise Science student and Thrower at Florida Southern.
Here’s a few of the nuggets (they are not quoted, just notes on the concepts):

  • Know what each athlete is capable of and demand it from them every day
  • Instill a sense of fear, though not physical fear, which leads to respect.
  • You want athletes to do their best because they know you believe in them and they don’t want to let you down
  • Eventually they will want to do their best because they like how it feels to truly give 100%
  • You can always lighten up, but you can’t always tighten up
  • Don’t ever compromise what is most important to you
  • Have a sense of urgency
  • Don’t let anything slide
  • Know the person you are talking with
  • Stick to your non-negotiable exercises
  • If I can’t evaluate you I can’t teach you
  • I have moved away from 1RMs
  • Don’t ever give up on a kid (note: Coach Parker calls his athletes kids) you might be on the verge of a breakthrough
  • Make them feel special
  • Love the kids not the weights
  • Have a few simple principles that guide your life
  • Confrontation does not have to be combat
  • Find ways to create circumstances that allow you to do what you want

Coach Johnny Parker is a gold mine of coaching experience, proven “in the trenches”.

I highly recommend his book called “The System”.

Learn more about Coach Parker here

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

weight stack push downs x 7 reps

resistance band pull a parts x 50 reps

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

concrete slab carry set up and light reps

strength (20 minutes)

concrete slab carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

bandido squats x 20 reps

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 10 reps

weighted push ups x 5 reps

We will have all of our morning classes, then we will close until 5:30 pm.

Our afternoon/evening classes, begin at 5:30 pm.

general warm up (10 minutes)

resistance band pull a parts x 110 reps

strict pull ups x 7 reps

tin mans x 100 feet

Sanddune jumps x 10 reps

specific warm up (5 minutes)

superset push press/barbell rows set up and light practice

strength (4 supersets )

one superset = push press x 4 reps + barbell rows x 8 reps

conditioning/accessory work (2 rounds)

keg power press x 6 reps

Adex club side strikes x 8/8 reps

weighted sit ups x 10 reps