Archive for the ‘#program design’ Category

general warm up (10 minutes)

Adex club long cycle swipes x 30 reps

Adex mace launches x 20 reps

tuck jumps x 15 reps

plyo push ups x 10 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

double dumbbell rows x 15 reps

general warm up (10 minutes)

Adex club alternating barbarian lunges x 20 reps

Battling Ropes x 100 waves

Adex mace 360’s x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Fat Gripz recline bar rows x 10 reps

recline rope climbs x 5

after both rounds are done do “Captains of Crush” Grippers to failure

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps

**

general warm up (10 minutes)

rear walking lunges x 100 feet

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Adex club pull overs x 30 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (1 round)

1 arm Grinder Kord recline rows** x 5/5 reps

**CrossCore-style

recline bar rows x 15 reps

No one getsĀ  strong by accident!

If you don’t want to lift heavy, don’t come in.

A measured amount of confidence is a good thing but an over-sized ego is not.
It takes a lot of maturity and wisdom, along with a solid work ethic to make progress over the long haul.
If you are training alongside someone who can pull 100lb more than you, that doesn’t automatically mean you should be able to do it or that you are entitled to that level of strength at this time.
You just haven’t earned it yet.

When you have put in the same amount of work as that person, you will be a lot closer to doing similar things. However, he still might always out lift you so just deal with it.

Trying to duplicate a superior lifter’s accomplishments when you haven’t “paid your dues” is a sure way to get injured. Be humble enough to be coached and consistently work hard on what he tells you.

I heard it said a while ago, “That when all else fails, do what your coach told you to do in the first place.”

It’s not rocket science:

  • Work on your basic lifts
  • eat plenty of quality protein, fats, & carbs
  • sleep 7 to 9 hours/night
  • stay hydrated
  • handle life stress well

Don’t waste your time looking for shortcuts, there aren’t any.