Archive for the ‘coaching’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps


Anyone who has trained for an extended length of time knows how important the “mental game” is in training.

To do any type of training you must have your mindset right to make progress.

Here are three things that are evidence that your mindset is wrong for training:

  • ego
  • greed
  • impatience

Most people know how much of a problem that an out of control ego can be. Often times it is driven by fear and is just a shallow cover up. Sometimes people actually think they are much more capable than they are, Either way, it’s a trap.

People often think greed only is about money or some type of material thing, but it applies to many other things in life also.

You see someone  loading way more weight on the bar than they can safely handle because they don’t want to go up slowly and safely, you know they about to get in trouble. They want more and they want it now!

That ties right into impatience somethings just cannot be rushed. In training, the body is going through changes at every level: bones, connective tissue, etc.

It takes time for the body to get strong all over.

I remember talking with a very experienced Special Forces NCO up at Fort Bragg  and were discussing new guys wanting to be Green Berets. He said, “A lot of them want to wear the beret, but they don’t want to do the work.”

Patiently working through all the difficult parts of the journey is essential in all of life.

Whether you want to be in Special Forces or to set a monster PR on a deadlift, you can’t skip the parts you don’t like.

You aren’t entitled to any good thing that you are not willing to work for, fight for, and wait for!


general warm up (10 minutes)

Battling ropes x 100 waves

outside mills x 15/15 reps

strict chain press x 10/10 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

close grip floor press x 8 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

resistance band pull a parts x 35 reps

inverted pull a parts x 35 reps

alternating kettlebell swings x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

nightmares x 15 reps

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Russian plank walk ups x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

weighted pull ups set up and light practice

strength (20 minutes)

weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

double chain curls x 10 reps

hollow rocks x 20 reps

general warm up (10 minutes)

Americanas x 50 reps

vertical pull a parts x 50 reps

jumping jacks x 50 reps

inch worms x 50 feet

specific warm up (5 minutes)

 back squats set up and light practice

strength (20 minutes)

back squats x 5-5-5-5-5 reps

conditioning/accessory work (1 round)

chain good mornings x 20 reps

weighted step ups x 20 reps

Sanddune split squats x 10/10 reps

Mississippi shrugs** x 10 reps

**(Note: do an isometric hold at the top for 10 seconds on each rep)

No one likes to be sick or get injured, that’s a given, but sometimes it happens anyhow.

If you have experienced this, you know how demoralizing it can be.

Depending on how severe the injury or sickness is, you will probably lose a lot of strength. That can happen faster than you might think. It has happened to me and I am sure I am not alone.

I had a pretty serious medical situation back in June and have been working way back up ever since. It’s taken a lot of prayers and a lot of patience, but it is working.

As I was training today, a thought came to mind that showed me how this can be a good opportunity to come back with even better technique than before.

When you are at full strength, sometimes your form might be off a little but you are still moving some poundage, so you don’t get too concerned about it. However, there is really neve a good time to have bad form.

In fact, you can have flawless form and still get hurt. Having great form does lessen the risk of injuries, though.

Coming back after an injury or sickness will force you to really clean up your technique. You won’t really have a choice, you will have to do it right if you want to make any progress at all.

There really is an upside to getting knocked down if you get things in perspective.