Archive for the ‘coaching’ Category

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

mountain climbers 50 reps

traveling broad jumps x 100 feet

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

push press set up and light reps

test #5

push press

Note:  No conditioning/accessory work this week

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Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club front cleans x 30 reps

walking lunges x 100 feet

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

test #4

deadlifts

No conditioning/accessory work this week

Bodyweight tests are run for ten minutes, with very strict form. When target number of reps is achieved with only bodyweight their next test will be done weighted.

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

Adex mace alternating  barbarian lunges x 20 reps

specific warm up (5 minutes)

strict pull ups/chin ups/dips practice and review of ROM standards

tests  # 2

strict pull ups/chin ups

test #3

strict dips

note:  conditioning will not be done this week

 

uchYou train hard, eat clean, get enough sleep so you should be doing great, right?

Not always! Let’s look a little closer at why performance is not improving.

  • Myth #1–I can take several  weeks off and come back as strong as before. Usually upon returning to the gym I hear people say things  like, “I can’t believe how much strength I lost.” No kidding, what did you expect? You might train hard while you are there, you’re just not there enough.

 

  • Myth #2-I can do other types of training on what should be my rest days and still excel in my lifting. Rest days are there for a reason, and it is not to play other intense sports between your lifting sessions. Some light active recovery is fine, but if you over do it, you will pay the price in decreased performance in your lifting.

Without consistent training and sufficient rest you will never be as good as you could have been.

 

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

general warm up (10  minutes)

Adex club long cycle swipes x 25 reps

Adex club side cleans x 50 reps

drop, rock, & push x 10 reps (learned from Sincere Hogan)

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Sincere Hogan

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

push press set up and light reps

strength (20 minutes)

push press x 8/8/8 reps

conditioning/accessory work (1 round)

lateral wall walks x 25 feet x 2

side plank x maximum hold time each side

front plank x maximum hold time