Skip to main content

Training Schedule, February 15th - February 19th

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

Option 1 (high intensity): 15 - 25 fifty meter sprints with 30-60 second recoveries
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 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout February 15, 2010

Part Ia: Weightlifting:
Cleans: 6-8 sets of triples, use lower weight, work on technique
Rack Jerks: 6-8 sets of doubles
Back Squat: 10-8-6-6-6-6-6
Clean pulls: 6-8 sets of doubles

Part Ib: Linear Strength
Dumbbell Overhead Press 3-5 reps, 5 sets
Split Squat 8-10 reps each side, 3 sets
Optional: Hang power clean 3-3-3

Part II: Core/Conditioning
Jump Rope 2 minutes
30 situps
3 rounds
3 rounds

Coach’s notes:
You will not be able to press as much weight overhead with dumbbells as you do with a barbell. Focus on form and getting the arms straight up overhead with active shoulders. The hang power clean is performed by pulling the bar from above the knee and catching it high, without a full squat.

Daily Workout February 16, 2010

10 pull-ups
15 box jumps (as high as you can go)
10 pushups
15 squats
5 rounds

Rest 1 minute between rounds

Daily Workout February 17, 2010

Part Ia: Weightlifting
Snatch Pulls 8-10 sets of doubles
Overhead squats 3-5 reps for 5 sets
Snatch balance with 75-80% of max overhead squat, 6-8 sets of doubles, decrease load as needed

Part Ib: Linear Strength
Deadlift 3-5 reps, 5 sets
Bench Press 8-10 reps, 3 sets

Part II: Conditioning/Core
30 kettlebell swings, go heavy
50 meter sprint
recover fully
3 rounds

Daily Workout February 18, 2010

Rest Day

Daily Workout February 19, 2010

Part Ia: Weightlifting
Use the snatches as a warm-up and focus on technique. Go heavy on the clean and jerk.
Snatch 8-10 reps doubles
Clean and Jerk 8-10 reps doubles

Part Ib: Linear Strength
Back Squat: 3-5 reps, 5 sets
Push press: 8-10 reps, 3 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles.

No workout this Saturday. My first-born has First Reconciliation.

Popular posts from this blog

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

Let's Talk About Context . . .

Powerlifters shouldn't do cardio.Long distance runners should avoid heavy lifting.All explosive athletes should be doing plyometrics, snatches, and cleans.To get fit in all areas of fitness, you should train by doing everything.

Most of us know that the above statements are bombastic nonsense.  However, depending on where you are in the training cycle they can be partly true (which is why a lot of people believe them).  But, for the most part, as general statements about these activities as a whole, they are overwhelmingly false.

I encourage my powerlifters to do cardio.  It increases their work capacity during training sessions and helps recovery, not to mention general health.  How much and how often?  Well, its generally not a lot unless they have a concurrent endurance training goal (which we know will mean they will need a lot more time and managed expectations).  Go for a short jog, a walk, or a bike ride a few times a week, don't sit all day, and don't eat like you&…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…