Archive for the ‘#program design’ Category

general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 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)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day.

Usually it is driven by ego, which is in turn driven by fear.

If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action, as they sweep right past you.

There are many example of this in life, but I will look at one glaring example, the world of fitness.

Let me differentiate between learning and implementing valid changes as opposed to chasing the next “shiny object” or fad.

People need to do their own research (social media is not research) and seek out the best training methods available. They should find the most qualified coaches around and learn from them.

It’s been said over the years that pride comes before a fall, and it is true.

Don’t let your ego get in the way of your progress!

SteelClub_MaceTrainingFinal

 

 

 

We are a strength-based gym. Everything we do centers on getting strong!

IMG_2649

That doesn’t mean you should be  limited to only picking up heavy stuff or pushing it.

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I expect all of our athletes to be able to express that strength through quality movement.

IMG_2554.JPGJumping is one of those movements, as shown above.

IMG_2634Being able to do unconventional exercises is another expression of strength through movement.

Showing strength through bodyweight exercises is another way also.

IMG_2739Don’t limit your self! Your body is so much more capable than many people think it is.

Get your mental game in order and watch what happens.

 

 

 

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