Take the weekend to rest up and recover. I will be traveling all next week, so below you will find the complete training schedule for next week. Do not jump around, complete sequentially as prescribed. Enjoy!
Stamina
Monday's Training Session:
With a continuously running clock, do 2x burpees the first min, 4x the second min, 6x the third min, 8x burpees the fourth min, etc. until you cannot complete the RX'ed number for that minute. When you can no longer meet the RX'ed number start over at 2x burpees. Continue cycle for 60 minutes.
Strength
Tuesday's Training Session:
5 Rounds
Find a heavy object (stone, weight, sandbag, child, etc) and overhead lunge 50 yards
Then bear crawl 50 yards
Then sprint back to your object
General Physical Preparedness
Wednesday's Training Session:
5 Rounds
10x Clapping push-ups
20x Grasshoppers
30x Box jumps
40x Mountain climbers
50x Jumping jacks
Thursday:
REST DAY!
Strength
Friday's Training Session:
21-15-9 reps of
HSPU
L-sit pull-ups
29 January 2010
28 January 2010
Work Capacity
Friday's Training Session:
Utilizing a standard deck of 52 playing cards complete the following:
Diamonds = Burpees
Hearts = Pistols
Clubs = Horizontal pull-ups
Spades = 1 min. plank
Notes: Cards are face value, all face cards are ten, aces are high! All spades are 1 min. plank no matter what number is turned over. Complete entire deck without rest. A pistol is a single-leg squat.
I am a firm believer that swimming is a life skill. Not only can knowing how to swim save your life, but you may need to save someone else's life at some point - be it your son or daughter, a friend, or a complete stranger. Considering this, swimming sessions will begin to be incorporated into our weekly training. Our aim is to develop and maintain a level of comfortability in the water environment whether submerged or swimming on the surface. Utilize the ocean, a lake, river, or local pool to accomplish the training. Get wet, adapt!
27 January 2010
Active Recovery
Get outside, move around! Do some light jogging, get in the water for some laps or take the time to stretch. Hydrate!
26 January 2010
Strength
Wednesday's Training Session:
Complete 1 set of maximum reps for the following exercises:
Deadlift 135/75 lbs.
Deadlift 225/135 lbs.
Deadlift 315/185 lbs.
Front squat body weight
Bench press body weight
Notes: Rest as needed between lifts. If a load is too heavy record as 0 reps and skip it. Warm-up sets are recommended. Post loads and successful reps completed to comments.
The purpose of today's training is to test your overall strength endurance. I want to see how much work you can do in a single set under a predetermined load. Watch your form and stop as soon as it starts to degrade. There is no rest during the set for the deadlifts; however, as long as you are supporting the load for the front squat and bench press you may pause in between reps.
Complete 1 set of maximum reps for the following exercises:
Deadlift 135/75 lbs.
Deadlift 225/135 lbs.
Deadlift 315/185 lbs.
Front squat body weight
Bench press body weight
Notes: Rest as needed between lifts. If a load is too heavy record as 0 reps and skip it. Warm-up sets are recommended. Post loads and successful reps completed to comments.
The purpose of today's training is to test your overall strength endurance. I want to see how much work you can do in a single set under a predetermined load. Watch your form and stop as soon as it starts to degrade. There is no rest during the set for the deadlifts; however, as long as you are supporting the load for the front squat and bench press you may pause in between reps.
25 January 2010
Strength
Tuesday's Training Session:
3 Rounds
15x Clean and Jerk 2x 50/30lbs. kettle bells or dumbbells
30 yards walking on hands
20x Sledge hammer hits left side
20x Sledge hammer hits right side
100x Air squats
Minimalist Training Session:
3 Rounds
15x Burpees
50 yards walking on hands
15x HSPU
50 yard broad jump
75x Air squats
Why are we training to walk on our hands? How is this functional and applicable to daily life? Well developing this ability, to walk on your hands under control, is essentially a fun and highly effective way of building tremendous core strength, shoulder strength and stability, balance and coordination, and spatial awareness. We are trying to keep things constantly varied, which in turn keeps our bodies guessing. Handstand walking allows us another method of strengthening the upper body without anything other than our body weight. If you cannot currently walk on your hands, perform handstand push-ups instead. If you're not there yet, hold a handstand against a wall for time.
3 Rounds
15x Clean and Jerk 2x 50/30lbs. kettle bells or dumbbells
30 yards walking on hands
20x Sledge hammer hits left side
20x Sledge hammer hits right side
100x Air squats
Minimalist Training Session:
3 Rounds
15x Burpees
50 yards walking on hands
15x HSPU
50 yard broad jump
75x Air squats
Why are we training to walk on our hands? How is this functional and applicable to daily life? Well developing this ability, to walk on your hands under control, is essentially a fun and highly effective way of building tremendous core strength, shoulder strength and stability, balance and coordination, and spatial awareness. We are trying to keep things constantly varied, which in turn keeps our bodies guessing. Handstand walking allows us another method of strengthening the upper body without anything other than our body weight. If you cannot currently walk on your hands, perform handstand push-ups instead. If you're not there yet, hold a handstand against a wall for time.
24 January 2010
Work Capacity
Monday's Training Session:
"Courtney"
21-15-9 reps of:
Overhead squat 115/75 lbs.
Burpee pull-ups
This workout is named in honor of my wife Courtney, who on top of a full-time job additionally runs her own business, serves in our church's children ministries, among other positions and yet still finds time to throw down and stay strong.
"Courtney"
21-15-9 reps of:
Overhead squat 115/75 lbs.
Burpee pull-ups
This workout is named in honor of my wife Courtney, who on top of a full-time job additionally runs her own business, serves in our church's children ministries, among other positions and yet still finds time to throw down and stay strong.
22 January 2010
Rest Day
Take the weekend off! Have fun, get outside breathe fresh air. Don't train at all though. If you missed a session earlier this week let it go, next week is just around the corner.
21 January 2010
Work Capacity
Friday's Training Session:
"Tabata Warrior"
Complete 48 intervals of 20 seconds of work followed by 10 seconds of rest. The first 8 intervals are L-sit holds on dip bars, the second 8 are 50/35 lbs. kettle bell swings, the third 8 intervals are double 50/25 lbs. kettle bell clean and jerks, the fourth 8 are push-ups, followed by 8 intervals of horizontal pull-ups and finally, the last 8 intervals are hill sprints. There is no rest between exercises.
Notes: Substitute dumbbells for kettle bells if needed, knees to elbows can be used to replace L-sits. Use a treadmill set at an elevation of 15 and speed of 10 for the hills sprints if needed. Horizontal pull-ups are performed while lying supine underneath a supported bar - pull your chest up to touch the bar maintaining a rigid and straight body then repeat. If you do not have access to weights perform the prescribed intervals using tuck jumps to replace the swings and HSPU's to replace the clean and jerks.
I'm not a huge component in advising any sort of nutritional game plan. In my experience moderation in everything is tantamount to successful eating habits. Sure you should avoid processed sugars, simple carbohydrates and trans-fatty acids - but eliminating grains and dairy from your diet I don't know about. Here are some conflicting views on milk and dairy friend or foe, you decide what you put in your body - not me.
"Tabata Warrior"
Complete 48 intervals of 20 seconds of work followed by 10 seconds of rest. The first 8 intervals are L-sit holds on dip bars, the second 8 are 50/35 lbs. kettle bell swings, the third 8 intervals are double 50/25 lbs. kettle bell clean and jerks, the fourth 8 are push-ups, followed by 8 intervals of horizontal pull-ups and finally, the last 8 intervals are hill sprints. There is no rest between exercises.
Notes: Substitute dumbbells for kettle bells if needed, knees to elbows can be used to replace L-sits. Use a treadmill set at an elevation of 15 and speed of 10 for the hills sprints if needed. Horizontal pull-ups are performed while lying supine underneath a supported bar - pull your chest up to touch the bar maintaining a rigid and straight body then repeat. If you do not have access to weights perform the prescribed intervals using tuck jumps to replace the swings and HSPU's to replace the clean and jerks.
I'm not a huge component in advising any sort of nutritional game plan. In my experience moderation in everything is tantamount to successful eating habits. Sure you should avoid processed sugars, simple carbohydrates and trans-fatty acids - but eliminating grains and dairy from your diet I don't know about. Here are some conflicting views on milk and dairy friend or foe, you decide what you put in your body - not me.
20 January 2010
Stamina
Thursday's Training Session:
Complete 400 meters of the following as fast as possible - throw a 20-40 lbs. weight, stone, medicine ball, or other object as far as you can with one arm. Burpee-broad jump to the weight and throw it again, alternate hands for the complete quarter mile.
Notes: A burpee-broad jump consists of a burpee where the jump straight up is changed to a broad jump in order to continuously progress forward each repetition.
Complete 400 meters of the following as fast as possible - throw a 20-40 lbs. weight, stone, medicine ball, or other object as far as you can with one arm. Burpee-broad jump to the weight and throw it again, alternate hands for the complete quarter mile.
Notes: A burpee-broad jump consists of a burpee where the jump straight up is changed to a broad jump in order to continuously progress forward each repetition.
19 January 2010
Stamina
Wednesday's Training Session:
Run for 60 mins. moderate pace.
Should not be easy, but not all out. Substitute swim, bike, or row according to your goals. Running is recommended!
Some people stand in front of the mirror and judge themselves because of their dissatisfaction in personal appearance. Sure this is a reason to make a change and increase your fitness, but with this mentality your goal is appearance based. If your goal of establishing a better fitness level is based off of a desire to "appear fit" then most likely you're willing to try fad diets, body building exercises and other superficial means of building a pseudo image of fitness. This is bullsh*t! This does not fly here! We are function oriented, we are training so that we can run, jump, climb, push, pull, twist, bend, lift, carry and throw! Training these movements under an opposable force i.e. a heavy load, cumbersome object, or vertical incline produces a fitness level far superior to any athletic mannequin you might want to self-replicate in the mirror. Train hard - results are inevitable.
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