Skip to main content

Training Scheule, April 19th - April 25th

It is now past April 15th and in North Carolina, its planting season. Planting a garden is a wonderful way to make sure you are getting plenty of vegetables this summer that haven't been forced to ripen on a truck or in a shipyard. If you don't have the space, or have too many deer, try container gardening on your porch. A cucumber vine, a couple of tomato plants, and a trough of green beans will go a long way.

Those of you looking to lose bodyfat, include a 30-45 minute medium intensity steady state cardio session 3-5 times per week at least 4 hours before or after your workout. This can be a bike ride, fast walk, jog, treadmill at an incline, etc.

Monday, April 19th

Linear Strength:
Back Squat 20-20-12(use 50% of 1RM)
Split jerk or jerk balance (use 1RM of overhead press plus %10)
Optional: Power cleans 8 sets of doubles, include warm-up sets, and work up to a max weight by the fourth set.

Circuit training:
Goblet squat 10-15 reps
Dumbbell press 10-15 reps
Sumo deadlift with kettlebell or dumbbell 10-15 reps
3 rounds



Optional Core/Conditioning (if you are doing linear strength, you can substitute this for power snatches):
Hill sprints or sled drags, 40 yards x's 5-8 rounds
Ideally, take only 30 seconds rest between runs.

Tuesday, April 20th

Conditioning/Endurance:
5 pullups or 10 bodyrows
200-400 meter run
15 situps
6 rounds

Rest as needed.

Wednesday, April 14th

Rest Day

Thursday, April 15th

Linear Strength:
Snatch grip deadlift 3 sets of 8
Curl and overhead press 5x5

Circuit training:
Weighted step-ups, 15
Pushups, 15
Deadlift, 15
3 rounds



Friday, April 9th

Conditioning/Endurance:

Complete the following tasks:
20 burpees
20 hanging knee raises
20 kettlebell swings
20 medicine ball half moons
20 full contact twists
20 squats
20 pushups



Saturday, April 10th

Optional, bench press 5x5

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,…

The Highland Games

Last summer, I became intrigued by the idea of learning how to throw heavy things.  As a weightlifting coach with unfortunate limb ratios for competitive weightlifting and a few friends who compete in Highland Games (and blather on incessantly about how awesome it is), I was excited to see if throwing might be a good outlet for my training.  I'm relatively strong, can produce a good amount of power, and have long limbs.  However, I am also relatively small compared to most throwers and therefore do not have a mass advantage.  That leaves me with mostly strength and technique as my assets.  Not yet knowing how to throw and not having a coach other than you-tube was going to make the technique part a bit of a challenge.

I didn't really intend to compete in the Highland Games, just use the throws to keep my training fun and set some backyard PRs, but then a friend of mine in Texas decided to host a Highlander.  A Highlander is a hybrid Highland Games and Strongman competition a…

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…