Sunday, January 17, 2010

Training Schedule January 18th-24th

Post all questions to comments or e-mail me at flemingsj4616@yahoo.com. This schedule is not meant to be followed "as is", there are elements to choose from depending on your goals and fitness level.

Endurance Training: Use these either between strength training days or four hours before or after a strength workout.

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds all out effort followed by 2 minutes of moderate pace. Complete all six rounds with no rest between intervals. Include a 2 minute warmup round at the beginning of the sets. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low intensity): Run 2-3 miles, bike 5-10 miles, swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout January 18, 2010

Part I Strength:
Overhead Squat 3-5 reps, 5 rounds
Bench Press 3-5 reps, 5 rounds
Power cleans 3 reps, 5 rounds

Part II: Conditioning (optional)
3 rounds
15 kettlebell swings (heavy weight)
50 yard sprint
rest 1 minute

Coach’s notes:
For overhead squat, rack the bar on shoulders as if for back squat and then adjust grip for snatch grip. Power jerk bar overhead. Use full range of motion for this squat. Balance and use of shoulder, back, and core are the focus of this lift. Keep bar directly overhead, don’t let it float forward.
If you cannot do powercleans, do Romanian deadlifts (hips back, semi-straight leg) instead for 10 reps, 3 rounds).



Daily Workout January 19, 2010

3 rounds
Jump Rope 100 reps
15 dead hang pull-ups or body rows
30 situps
Rest 2 minutes

Coach's notes: Take as much rest as needed to complete the pullups with a full range of motion, no kipping. If you cannot complete the set of fifteen in less than two sets in the first round, decrease reps or switch to body rows.

Daily Workout January 20, 2010

Part I: Strength
Deadlift, 3-5 reps, 5 rounds
Overhead Press 1-3 reps followed by Push Press, 3-5 reps, 5 rounds

Part II: Conditioning (optional)
Choose one of the endurance options from above

Coach’s notes: For the press workout, choose a weight that is close to your 1 rep max of your overhead press. Execute 1-3 reps of overhead press and when failure sets in, transition to push press for 3-5 reps.

Daily Workout January 21, 2010

Rest Day

Daily Workout January 22, 2010

Part I: Strength
Back Squat 20 reps, 3 rounds
Use 50-75% of 1 RM

Part II: Conditioning (optional)
Using an empty bar, execute the following movements as a circuit for 3 rounds:
5 Front squat
5 Push Press
5 Hang Power Clean
5 Back Squat
5 Split Jerk
Rest 1-2 minutes

Coach’s notes: The back squat for 20 reps is meant to be very challenging. The last five reps should be very difficult. Choose a weight that is a challenge, yet allows you to complete all 20 reps without stopping.



Daily Workout January 23, 2010

To be announced. I will host this again at my house at 10 am weather permitting. (That means precipitation, not cold!)

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