Sunday, January 31, 2010

Training Schedule February 1 – February 6th

We are now entering the more “functional” training phase of our 12 week periodized program. Because I am a USA Weighlifting coach and I focus on the competition lifts for my training, I will be adding a weightlifting option to the training schedule. If you are an athlete or general fitness enthusiast, follow the linear strength program. If you are an athlete, you may want to introduce plyometrics or agility skill training into your non-strength days or into your warm-ups on strength days.

Weighlifting snowman

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 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this http://www.ncroadrunners.org/att10miler/) swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout February 1, 2010

Part Ia: Weightlifting:
Snatch high pulls: 2-3 reps, 6-8 sets
Back Squat: 3-5 reps, 5 sets
Power Snatch: 2-3 reps, 6-8 sets
Split Jerk: 3-5 reps, 5 sets

Part Ib: Linear Strength
Back Squat 3-5 reps, 5 sets
Overhead Press 3-5 reps, 5 sets
Optional: Power Snatch: 2-3 reps, 6-8 sets

Part II: Core/Conditioning
Kettlebell swing 1 minute
1 minute rest
3 rounds
Use a weight that is relatively heavy for you such that 20-30 repetitions is going to be a challenge.

Coach’s notes:
The power snatch is performed from the floor to overhead and is caught high without a squat.





Daily Workout February 2, 2010

400 meter run
10 pullups
4 rounds

Core work:
20 Medicine ball Russian Twist
15 Medicine ball situp
3 rounds

3 sets hanging knee raises



Daily Workout February 3, 2010

Part Ia: Weightlifting
Cleans 2-3 reps, 8-10 sets
Front Squat 2--3 reps, 6-8 sets
Behind the neck snatch grip push press, 6-8 sets of doubles
Overhead Press: 3-5 reps, 5 sets

Part Ib: Linear Strength
Deadlift 3-5 reps, 5 sets
Push Press 8-10 reps, 3 sets
Optional, Hang Power Clean 3 reps, 5 sets



Part II: Conditioning/Core
Walking overhead lunge, 50 steps
15 pushups
3 rounds

Coach’s notes: Overhead lunges are performed holding weight overhead. This can be a medicine ball, barbell, plate, set of dumbbells, etc. Or simply hold both hands overhead. This increases the challenge to the core and balance. Choose a weight that is safe and challenging.

Daily Workout February 4, 2010

Rest Day

Daily Workout February 5, 2010

Part Ia: Weightlifting
Snatch 2-3 reps, 8-10 reps
Cleans 2-3 reps, 8-10 reps
Split Jerk 2-3 reps, 8-10 sets from split position, lift bar from rack

Part Ib: Linear Strength
Bench Press: 3-5 reps, 5 sets
Back Squat: 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

Coach’s notes: On the linear strength schedule, this is a bench press heavy day while the squat is more of a dynamic effort. Use adequate warmup sets to reach working weights for the prescribed set range.


Daily Workout February 6, 2010

To be announced. I will host this again at my house at 10 am weather permitting.

Thursday, January 28, 2010

Performance Nutrition

For those of you thinking about how this kind of training may affect your waistlines or how you can improve your diet through good nutrition, please remember this very important fact: You cannot out-train a bad diet.

My other blog, Back to Basics Training, has several articles on performance nutrition including this one which explains why it is so very important.

If you have the time or need help falling asleep, here are some more:
Performance Nutrition
The Bronze Age Diet
Discussion of The Rules: Part 1
Discussion of The Rules: Part 2
The Rules: Part 3

Tuesday, January 26, 2010

Saturday's Workout and Other News

So, the workout for Saturday is . . . shovel my driveway. :)

151-5120_IMG_2

It looks like snow and/or rain with nasty cold weather so I think we'll take a week off and re-group next week. If you are at home and want something to do, here's a challenge for you:

Download the Tabata Timer from www.rosstraining.com.

Set it up to go off every minute for 35 rounds.

Your assignment? Death by burpees.



During the first minute, perform one burpee. During minute two, perform two burpees. During minute three, perform three burpees. Continue on until you cannot perform the number of burpees required for the number of minutes you are on.

But wait, you aren't finished.

Rest two minutes and then starting with the number of burpees of your last completed set, ladder back down. So, if you failed on round twelve, you will start at eleven. Finish what you can and on the next minute do ten, and so on until you get back to one. If at any time you cannot complete your set before the timer rings, you may rest an additional minute.

Post number of rounds and whether or not you laddered back down to comments.

What's my other news? I received my new bumper plates today, all 300 lbs of them. Bars and squat rack are in transit. Olympic lift training resumes in February.

Saturday, January 23, 2010

Training Schedule January 25th-30th

Important! This is the fourth week of our periodized training schedule and is a de-load week. We are going to reduce intensity and training volume. This would be a good week to get in some long steady cardio or even take a yoga class. We will be starting back again the following week hard and heavy so make sure you get some good recovery this week. If you have just started, adjust your training accordingly.

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 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 January 25, 2010

Part I Strength:
Front Squat 10 reps, 3 rounds
Split Jerk 5 reps, 5 rounds
Weighted step ups, 10 reps, 3 rounds

Part II: Conditioning (optional)
50 burpees
50 situps

Coach’s notes:
For front squat, rack the bar on shoulders and support the weight on your shoulders, not your hands. The fingertips hold the bar in place. If you cannot hold your torso upright through the full range of motion of the front squat, perform some warm-ups sets with the front squat and switch to a back squat for your working sets. Use 65-75% of your 1RM. For split jerk, work up to using about 100-120% of your 1RM weight for you overhead press. If you do not have a solid split jerk or have no interest in Olympic lifting, use a push press instead. For weighted step-ups, use either dumbbells or barbell racked on shoulders as if for back squat. Use a 12-18 inch box for step ups, alternate steps. Use a total weight of approximately 30-40% of your back squat.



Daily Workout January 26, 2010

As many rounds as possible in 20 minutes:
10 pushups
15 box jumps (ladies use 12” box, men use 18” box)

Daily Workout January 27, 2010

Part I: Strength
Alternate between the two exercises:
Deadlift 10 reps
Pull-up/Weighted Pull-up (as many as possible in one continuous set)
5 rounds


Part II: Conditioning (optional)
Tabata intervals: Choose two exercises. Perform first exercise for 20 seconds on, 10 seconds off for 8 total rounds, rest one minute and then switch to second exercise.
Jump Rope
Kettlebell Swing (women 20 lb, Men 30 lb)
Bike
Run
Row

Coach’s notes: For deadlift, men use bodyweight, women use 2/3 bodyweight. The deadlift will affect your grip strength and weaken your pullup. If you are doing bodyrows, get far enough under the bar/rings such that you can only complete ten or fewer repetitions.

This is how your back should look when you deadlift.



Daily Workout January 28, 2010

Rest Day

Daily Workout January 29, 2010

Complete the following tasks:
Run 1 mile
50 squats
50 medicine ball wood chops (25 each side)
50 overhead lunges (25 each leg)

Coach’s notes: Overhead lunges are performed holding weight overhead. This can be a medicine ball, barbell, plate, set of dumbbells, etc. Or simply hold both hands overhead. This increases the challenge to the core and balance. Choose a weight that is safe and challenging.



Daily Workout January 30, 2010

To be announced. I will host this again at my house at 10 am weather permitting.

Thursday, January 21, 2010

Some Dietary Wisdom

Some psychology on training and dieting and why it works or doesn't . . .

The Marshmallow Test, Leangains Blogspot

This is the blog of Martin Berkhan, nutritional consultant and personal trainer. He's a little hardcore in his stance, but the conclusion of article and its points about overtraining and overindulging on break days rings very true for a lot of us. We need to stop thinking about training hard and depriving ourselves for those sweet sweet breaks. We need to think more about creating acceptable lifestyle changes that we can maintain for the long haul. For me, this is eating clean 75% of the time, working out hard 3 days a week, and actively leading a lifestyle that includes a lot of play and manual labor (I'm sorry, I'm a mom with a big yard, it can't be helped). Figure out what changes are going to make your life more ENJOYABLE so you don't have to obsess over the marshmallows.

Saturday's Workout, January 23rd, 2010

Well, it looks like its going to be sunny and fifty degrees on Saturday so that means we're going to have another workout here at 10 am. We are going to do 2 rounds of a partner circuit.

1. Bodyweight wheelbarrow push, 100 m. (Limit 175 women, 225 men) This sets the time for all events, when this event is completed by both partners, everyone can rotate to next event.
2. Push Press
3. Walking Lunges
4. Rest
5. Medicine ball slams to partner
6. Kettlebell Swing
7. Jump Rope
8. Rest

For more information (location, etc.), please e-mail me. flemingsj4616@yahoo.com

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!)

Saturday, January 16, 2010

The Warrior Dash

**I was recently made aware that this page has gotten thousands of views via google searches about training for the Warrior Dash.  This blog does have some training plans outlined starting in August 2010 through October 2010, but I'll be posting some newer posts on training some groups to do the Warrior Dash and the Rugged Maniac.  I will also be posting about my own training for the Tough Mudder.  So, please feel free to use the google search function on the blog or simply check back for more information.  Thanks for visiting!!

Okay, how's this for something to train for?

Its like a 5K only with obstacles like muddy water, logs, tires, maybe some fire, but there will be beer, meat, viking helmets, and lots of music.



This is the link for the Southeast challenge held in Mountain City Georgia on May 22, 2010.
Mountain City Warrior Dash

There's another one in Darlington, MD on October 9, 2010.
Darlington Warrior Dash

Check out the main page and the FAQ for rules, registration, and other information such as this:

Warrior Dash Home

What the hell is Warrior Dash?

Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation's most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

What do I get?

1. Free beer.
2. Warrior helmet (pictured).
3. Bad-ass Warrior Dash t-shirt (pictured).
4. Custom Warrior finisher medal (pictured).
5. Live music.
6. Post-race food and water.
7. The pride that comes along with being a Warrior.
8. Warrior race bib.
9. Steel warrior helmet age division prizes.
10. The craziest frickin’ day of your life.

What divisions are there?

Warrior Dash has the following divisions for men and women:

14-19
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-69
70+

Find your inner warrior!

Saturday's Workout Results

It was a lot of fun! Well, if you define fun by not breathing, losing all your grip strength, and having your glutes catch on fire . . . :)

The teams finished in 24:02 and 26:42.

These were the final rules.

Each group will start at a different station and rotate through as each station becomes available.

1. Team obstacle course with dumbbell farmer's carry:
Location: Front Yard
Prescribed total weight of dumbells 1/3 of your Deadlift 1 rep max with a max of 100 lbs. Must move in straight lines between destination points. Next team member may start when previous team member hits halfway point.

2. Ground to over shoulder (via deadlift and clean sandbags) challenge:
Location: In front of garage
Lift 5x’s the sum of your team’s collective bodyweight allotting a max of 175 lbs per female and 225 per male using the sandbag weights provided (calculators can be made available).

3. Group bodyweight challenge:
Location: Playground
25 burpees per number of team members, 25 unanchored situps per number of team members, and 15 deadhang pull-ups or 30 bodyrows per number of team members (team member assistance, ie, leg up, is permitted)
These can be done in any order, simultaneously, and all team members can contribute any number of each exercise. Be sure to keep track!

6. Group Relay Race:
Location: Driveway
Each team member must run 800 meters. This can be done as one block, or two 400 meter blocks. One runner at a time, relay style.

Friday, January 15, 2010

Saturday's Workout

Okay, figured it out. It will be fun. We're going to do another team type relay. You may have to do some math and it will require strategy. It will be a lot of fun.

For time, complete the following tasks:
1. Team obstacle course with dumbbell farmer's carry
2. Perform 10 deadhang pull-ups per team member. Every team member must contribute at least five pull-ups, team member assistance (via leg-up) is permitted.
3. Ground to over shoulder (via deadlift and clean sandbags) 5x’s the sum of your team’s collective bodyweight allotting a max of 175 lbs per female and 225 per male .
4. 25 burpees per number of team members, all team members must complete at least 10
5. 25 situps per number of team members, all team members must complete at least 15
6. Run 400 meters per number of team members, relay style (can break distances up into 200 meter blocks or run them straight). Each team member must contribute 400 meters.

Again, I will host this at my house at 10 am, Saturday morning.

Wednesday, January 13, 2010

Front Squats and Power Jerks

Just a note for Friday's workout. If you want to keep it as a muscle endurance workout, I would advise working with two bars and using your 1RM press weight for the front squat and 1/2 your 1RM press weight for your power jerk. You may also do a split jerk instead if that is more comfortable. Feel free to break the set of 15 up into groups of 5. If you want to work on strength, do the front squats separately in the 5 sets of 5 rep format and similarly use your 1RM overhead press weight for your jerks and use the 5 sets of 3-5 reps for that as well.

The point of the power or split jerk is to throw the weight up with your body and drop low underneath and lock your arms out to hold it overhead. You will have to develop a lot of balance, core strength, and explosiveness to perfect this lift, it has little to do with your overhead pressing ability.

Saturday, January 9, 2010

Training Schedule January 11th-16th

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

Option 1 (moderate intensity): Run 400 meters 6 times with 2 minutes of rest between intervals. Intensity of run should require 2 minute rest to recover. Can substitute 2 minutes of alternative cardio exercise for run.

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.)

Daily Workout January 11, 2010

Part I Strength:
Back Squat 3-5 reps, 5 rounds
Overhead press 3-5 reps, 5 rounds

Part II: Conditioning (optional)
Medicine ball wood chop, 20 reps each side
Medicine ball slam 20 reps
Medicine ball squat and jump press 10 reps
Medicine ball overhead lunge 20 steps

Coach’s notes:
Weightlifting team use behind the neck snatch grip press instead of overhead press for strength portion. You will be able to backsquat more weight than you can front squat or overhead squat. Make sure that you maintain your lumbar curve and keep your knees pushed out. Get your thighs at least to parallel and don’t let your torso collapse down such that it becomes a good morning rather than a squat.

For medicine ball squat and jump, hold medicine ball in front of you, squat down, touch the ball to the floor and then explosively jump and press the ball overhead as though shooting a basketball. Land, reset foot position, and repeat. Overhead lunge is holding the ball overhead in a press position while completing lunges.

Thoughts on squatting: If you are training for Olympic weightlifting, you may want to use the High bar position and keep the torso more upright while squatting whereas the field athlete and power lifter will benefit more from the low bar squat and its emphasis on glute development. However, this is only if the squat is a full range of motion below parallel squat. Once we get down below parallel, the difference between the squats is the vertical position of the torso and the placement of the hips: further back for the low bar back squat, between the heels for the high bar back squat. The high bar position is also trained for using the front squat, but you cannot lift as much weight. It is my personal position that training both the high bar and low bar back squat are useful to the Olympic weightlifter and the placement of these squats in the training program will depend on the athlete's individual needs.

Mark Rippetoe on the Low Bar vs High Bar back squat.



Daily Workout January 12, 2010

8 rounds with 10 second rests.
Sprint 50 meters

Coach’s notes: This is a quick workout, but don’t let it be all that you do. This is a good day to work on skills that have been alluding you. Ie. A kipping pullup, a handstand, running form, plyometrics, or maybe practicing your Olympic lifts with an empty bar. Warm up, do some joint mobility drills, perform the workout and then spend a good 15-20 minutes working on some other skills.

Daily Workout January 13, 2010

Part I: Strength
Deadlift 3-5 reps, 5 rounds
Pullups (weighted pull-ups, or negative pull-ups) 3-5 reps, 5 rounds

Part II: Conditioning (optional)
3 rounds
Jump Rope 2 minutes
15 pushups
15 situps
rest 1 minute

Coach’s notes: The Pullups in this portion are done for strength. Therefore they are not to be performed with a kip. If you already have a pullup, try working with a weighted pullup by holding a dumbbell between your feet. If you don’t have a pullup, use negatives by jumping up into position and then lowering yourself down through a full range of motion. If you cannot perform a negative safely (ie, you drop too quickly), use a bodyrow.

Daily Workout January 14, 2010

Rest Day

Coach's notes: X-box, updating your Facebook page, eating pizza and drinking beer, watching the game, these all count as rest day activities.

Daily Workout January 15, 2010

Part I: Strength
Perform as a 5 round circuit:
Front Squat, 10 reps
Power Jerk (Push Jerk) 5-10 reps
(use 1 RM of overhead press for both exercises)

Part II: Conditioning (optional)
10 burpees
10 kettlebell swings
5 rounds

Coach’s notes: The front squat is a squat where the bar is supported on the front of the deltoids, not held by the hands and supported by the wrists. This requires a great deal of flexibility. The tips of the fingers hold the bar in place. This exercise is a dynamic effort exercise and not meant for max effort.

Daily Workout January 16, 2010

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

Thursday, January 7, 2010

Saturday's Workout

I am hosting Saturday's workout here at my house. If you want to join in, please e-mail me for details. flemingsj4616@yahoo.com

It will be outside and it will be VERY cold so dress appropriately and wear ear muffs or a head band to prevent that cold air ear pain we can all get when exercising.

However, you won't be cold for long. Sand bags are fantastic for raising the core body temperature and it will be a lot of fun.

I'm planning on kicking things off promptly at 10 am with a group warm-up and then proceeding to the workout. I expect to be finished by 10:45-11:00. I think coffee might be in order.

By the way, if we get snow tomorrow, your workout will be to shovel your driveway for time. Be sure to switch sides every 5-10 minutes. :)

Monday, January 4, 2010

Notebooks are very important

Just a note to say . . .

Its a lot easier to make progress if we keep track of what we are doing.

Because we are focusing on strength, we will want to continue to increase our weights in a linear fashion. We also want to keep track of rest days and our general sense of well-being as this becomes very important in determining when to take a rest day and how many to incorporate into our schedule. I would not recommend working out more than three days in a row if you are doing the main scheduled workouts. Ideally, you would be working out 3-5 days a week off the main schedule and possibly supplementing with an additional day or two of low intensity cardio. I wouldn't recommend that anyone work out more than five days a week. Active recovery should be fun and relaxing.

So, please, get a notebook, and start keeping track of what you are doing. Record weights for warmup sets and working sets and what you are doing for your workouts. Times are not that important unless you are trying to improve running/biking/rowing, etc. speed or speed on a particular workout that you intend to repeat.

E-mail any questions to me at flemingsj4616@yahoo.com.

Saturday, January 2, 2010

Introduction and Weekly Training Schedule

I will hopefully up and running training sessions in my home very soon. For now, I invite any potential clients to join me for 10 am workout sessions in my home. For those of you who simply want to follow my programming in their own homes and/or workout facilities, feel free to ask how to modify workouts to account to lack of equipment or scale for fitness levels, injuries, or disabilities.

I encourage everyone to keep a training journal to record their workouts, weights used, and how the workout went (aches or pains, ability to complete, any adjustments made throughout).

This training schedule is the beginning of a 12 week periodized cycle. The first 4-6 weeks we are going to be working on re-gaining or establishing some foundational strength using compound lifts. We will be using short conditioning drills and bodyweight circuits to challenge different aspects such as anaerobic and aerobic endurance, strength endurance, and power endurance. The second 4 weeks will be a transitional period where we begin to introduce more skill and power work. If you are a weightlifter, we will be working on the skill transfer exercises of the Olympic lifts, if you are an athlete, we will introduce more agility work and skill work specific to your sport. Throughout this period, we will be increasing strength in a linear fashion. The last four weeks, the workouts will focus on either strenth or power with conditioning workouts in between.

Please remember, we do not get stronger by lifting heavy weights. We get stronger by recovering from lifting heavy weights. Working out 5-6 days a week is not good for you unless you are eating a very well-balance performance nutrition focused diet and are 25 years old. (Okay, maybe that's an exaggeration.) My point is, by training smart and eating right, you can cut your training down to 3-4 days a week and do enjoyable things that keep you fit such as going for a bike ride with your kids or hiking with friends. Or maybe helping a friend clean out her attic . . . :)

Training Schedule January 4-January 9th

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

Option 1 (low intensity): Run or Row 5 K at a moderate intensity.
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.

Daily Workout January 4, 2010

Front Squats 3-5 reps, 5 rounds
Push Press 3-5 reps, 5 rounds

Part II: Conditioning (optional)
4 rounds
Jump Rope 200 repetions
25 back extensions

Coach’s notes: Beginners perform front squat and press in a circuit with row and back extensions (use kettlebells or dumbbells when necessary). Athletes using the 5 set format should use 2-4 warmup sets to reach their working set weight.

Daily Workout January 5, 2010

Four rounds for time:
Run 400 meters
25 broad jumps

Daily Workout January 6, 2010

Part I: Strength
Power Clean 3-5 reps, 5 rounds
Alternate exercise: Deadlift and kettlebell swing

Part II: Conditioning (optional)
3 rounds
10 Medicine ball half moon
Medicine ball bear crawl 25 meters

Coach’s notes: Power clean is pulling from the ground and catching the bar high. Clients who cannot power clean should perform 3-5 rounds of deadlifts and 10-15 kettlebell swings in a circuit fashion. This can be done for muscle endurance or strength depending on the client, but preferably for strength and hip power development.

Daily Workout January 7, 2010

Over the course of 1 mile, alternate 1 minute at a fast pace and 1 minute at a slow pace.

50 pushups
50 squats
25 pullups

Daily Workout January 8, 2010

Part I: Strength
Overhead Squat 75 reps

Part II: Conditioning (optional)
Run 800 meters
30 situps

Coach’s notes: The overhead squat is a challenge of balance and correct muscle engagement. The 75 reps will include warmup repetitions, but should work up to a working weight within the first 3-4 sets. This exercise is a dynamic effort exercise and not meant for max effort. The lifter should emphasize supporting the bar with active shoulders, lats, back muscles, and the core rather than the arms. Form rather than time is the most important factor here. Allow the client to complete in as many sets as necessary.

Daily Workout January 9, 2010

Sand bag relay

With a partner 50 meters away, pick up a heavy sand bag (bag of mulch, bag of laundry, small child) and squat with it 10 times. Bear hug it and walk 25 meters. Drop the bag and then clean and throw it over your right shoulder. Repeat with your left shoulder. Do this 10 times. Pick up the bag again and walk the remaining 25 meters and drop the bag in front of your partner. Sprint back to your position. Partner will repeat your actions. Do this for 5 rounds.

Men, use a 75-90 lb bag, women use a 35-45 lb bag.