IMG_3700

IMG_3698

IMG_3695.JPG

IMG_3693.JPG

IMG_3691.JPG

IMG_3689.JPG

 

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

IMG_3629IMG_3647.JPGIMG_3637IMG_3650IMG_3641IMG_3653IMG_3643

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.

  • Myth #1–I can take several  weeks off and come back as strong as before. Usually upon returning to the gym I hear people say things  like, “I can’t believe how much strength I lost.” No kidding, what did you expect? You might train hard while you are there, you’re just not there enough.

 

  • Myth #2-I can do other types of training on what should be my rest days and still excel in my lifting. Rest days are there for a reason, and it is not to play other intense sports between your lifting sessions. Some light active recovery is fine, but if you over do it, you will pay the price in decreased performance in your lifting.

Without consistent training and sufficient rest you will never be as good as you could have been.

 

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)

resistance band pull a parts x 50 reps

Adex club barbarian  pull overs x 30 reps

bodyweight squats x 20 reps

recline bar rows x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

test #1

bench press**

No conditioning/accessory work this week

 

 

 

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”

–Vince Lombardi

People are prone to quit every worthwhile thing that requires consistent effort.

“When the going gets tough, the tough get going.” was a very popular phrase as I was growing up. Now it would read when the going gets tough, quit. They lack will, or as I call it force of will.

This is prevalent throughout the so-called “popular culture”. Quitting has become a national pastime.

Nothing good ever comes to those who quit!

Force of will is a character trait developed over many years through discipline and hard, consistent work. It is forged through fierce determination, and a never surrender attitude.

This takes time, which is why it is so lacking these days.

Force of will in strength and fitness training shows itself in consistency and perseverance, rep after rep. It shows itself in building a strong foundation of basics which leads to exemplary technique.

It shows itself in training when you just don’t feel like it.

It shows itself when you training alone, because no one else had the guts to show up that day.

It shows itself when you crush all your competitors because you do have force of will!