First of all, its time to revisit Performance Nutrition. Humor me, its the 80% of achieving optimal body composition and I've even provided someone interesting to read about.
Okay, now that that's out of the way (you read it, right?), let's move on to lifting heavy stuff and running. The children wanted me to tell you that we had our first "Cool Fit Kids" (their name, not mine) workout on Wednesday and they all got stronger and better looking (my assessment, not theirs). In fact, they had a lot of fun and no one got broken. Check out my workouts for kids page for ideas for training with your own children.
Okay, here it is:
Endurance Training: Its necessary, do it. How much you need depends on your goals and your fitness level. Tracking your training with your journal is the best way to determine this.
Monday, March 8th
Snatch: 8 sets of doubles, work on form
Snatch pulls: 5x2 up to 120% of max snatch
Overhead Squat: 5x3, use 80%-100% of weight used for snatches above
Assistance core and balance exercises
Weighted Step ups 8-10 reps each leg, 5 sets
Pullups/Weighted Pullups 3-5 reps, 5 sets
Optional: Hang power clean 3-3-3
Dumbbell front squats, 3 reps
Dumbbell Push press, 3 reps
Without rest, continue repetitions for 1 minute
Rest 1 minute
3 rounds, Go
Coach's notes: On weighted step ups, you can alternate legs or do one leg at a time. For a dumbbell front squat, you can rack the dumbbells on your shoulders if you can't do a proper front rack.
Tuesday, March 9th
15 box jumps
15 situps or 10 hanging knee raises
15 clubbell or kettlebell swings
Rest 1 minute
Wednesday, March 10th
Deadlift 3-5 reps, 5 sets
Dumbbell curl and overhead press, 5-8 reps, 5 sets
25 mountain climbers
1 minute rest
Thursday, March 11th
Part Ia: Weightlifting
Clean: 8 sets of doubles
Push Press: 5x5
Back Squat: 10-8-6-6-6-6-6
Core and balance assistance
100 meters weighted swamp lunges
Use sandbag, front racked kettlebell, weighted vest, or squat racked barbell.
3 rounds, rest one minute between rounds.
Coach's notes: If you have not done swamp lunges before, do them unweighted to properly learn the movement and retain the ability to walk the next day. For more from Dave Lemanczyk, visit his website Keg Conditioning.
Friday, March 12th
Back Squat: 3-5 reps, 5 sets
Bench Press: 3-5 reps, 5 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
Saturday, March 13th
Weightlifting Practice, 10 am