General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test
rest as needed specific warm up (5 minutes)
sled push test x max. weight x 50 feet) **Note: no conditioning/accessory work during tests**
Hello, my name is Moses, 26 years Young aspiring to be a professional Bodybuilder. I have trained/competed for 6 years. I aspire to help clients reach their fullest potential and goals. I love what I do, and I love to help people all around the world to better themselves, not only physical, but mentally.
Call Moses at (941)716-1796 to schedule your training.
You might have stayed up way too late or have a hangover,
but it’s a new day, a new year, and a new decade anyhow.
Time to get cranking on those workouts!
Hopefully you kept a training journal last year so you know what your starting point is now.
What you don’t have one?
Just punch yourself in the face and go get one. The journal is one of the most important pieces of equipment you’ll need all year.
Not having a journal is like playing football with no goal posts, everyone runs around and sweats a lot but the have no idea of where they really are.
All joking aside, it’s important to establish your starting point for this year.
At my gym, The Cave, training journals are required and we use them along with our quarterly strength and work capacity tests to track everyone’s progress. Our testing system is tough and it shows me as a coach two things:
1) How each athlete is progressing
2) What I need to coach better on
Here’s what we test on every 3 months:
This way I get a good solid look at each person’s overall performance.
I don’t just want to get people strong, I want them, to be able to move well.
General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: no conditioning/accessory work during tests**