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.
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
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.
That would depend on if you had access to weights or not.
If you do have weights, stick with the barbell.
You can load a barbell heavier than dumbbells, kettlebells, etc.
My choices would be
(Kendrick Ferris, Jr.)
If barbells are not available, use odd objects, for the basic lifts mentioned above.
Odd object lifts are way harder than an equivalent amount on a barbell lift.
(Martin Jancsics )
Modify the movements to fit the type of object you are lifting.
The most basic of all exercises are done with your own bodyweight.
(Will Deleon)
There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.
You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.
Be consistent and watch what happens!
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 Americanas x 25/25 reps
Adex mace BTN stretch x 60 seconds x 1/1
resistance band pause face pulls x 20 reps
jumping jacks x 50 reps
sandbag BTN squats x 15 reps
specific warm up (5 minutes)
back squat set up and light reps
test #5
back squats
Note: No conditioning/accessory work this week
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.
Without consistent training and sufficient rest you will never be as good as you could have been.
The Cave 