Archive for the ‘unconventional training’ Category

Immunity to learning is a self-imposed curse.

When you stop learning, you are not going to progress any further.

The best athletes and coaches I know all have even better  coaches coaching them.

This takes humility and a hungry desire to achieve excellence.

Being “uncoachable” is very easy to spot in someone —

(Note:  I get rid of people like this as fast as possible at my gym)

  • They do not ask for corrections on their technique
  • When they get a correction anyhow, they just blow it off
  • They don’t value their coach’s knowledge or experience
  • They plateau regularly

Being the big fish in a little pond is nothing compared to being in the ocean where you are at the bottom of the food chain.

No one gives a rip what you did in high school (with terrible technique). You might have been a legend in your own mind back then. It doesn’t matter now that you’re several decades older.

For those who do want to continue to improve, there is a huge amount of credible information available. Don’t rely on the Internet alone for information, dig into great books about training.

No accomplished coach or athlete will ever tell you the journey will be easy or short.

It won’t be, but if you are fully committed to achieving excellence, you will find a way or make one.

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)

kettlebell figure 8’s x 50 reps

kettlebell rack squats x 15 reps

kettlebell high pulls x 10/10 reps

Adex club front cleans x 15 reps

specific warm up (5 minutes)

Burgener Drills

squat cleans set up and light reps

test #7

squat cleans

Note:  No conditioning/accessory work this week

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The Right Stuff® electrolyte drink additiveStd – Retail 10-pouch box – Lemon-Lime

I train outside as often as I can, even though I own a warehouse gym.

There’s just something I love about being out in the fresh air and sunshine even when the heat index is well over 100 degrees.

I now use “The Right Stuff” which is a product developed by NASA for the Astronauts.

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.

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 halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 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 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps