Sunday, February 28, 2010

Training Schedule March 1st – March 6th

This is the beginning of the last four week segment of our periodized schedule. During these four weeks, we are going to be looking to optimize our training goals for the 12 weeks that we have been training. What are our goals? Collectively, we have weightlifters, runners, folks interested in getting stronger and slimmer, and a large group who wants to do the Warrior Dash in October. Elements of this schedule apply to all of these goals, make sure you are using the right ones to prevent injury and overtraining. Don’t forget about performance nutrition, it’s the most important part!

Endurance Training: For endurance training options see my new page.

Daily Workout March 1, 2010

Part Ia: Weightlifting:
Clean: 8 sets of doubles, work on form
Jerk Balance: Using 80-90% of max jerk, perform 5 sets of 2-3 reps
Front squat: 5x5, use 80%-100% of weight used for cleans above
Assistance core and balance exercises



Part Ib: Linear Strength
Front squat 3-5 reps, 5 sets
Overhead Press 3-5 reps, 5 sets
Optional: Hang power clean 3-3-3

Part II: Core/Conditioning
Jump rope 100 reps
15 sit-ups
5 rounds

Coach’s notes:
With the front squat, remember to support the bar on your shoulders and not your wrists. Keep your elbows forward and up as you descend into the squat to support the bar. The hang power clean is performed by pulling the bar from above the knee and catching it high, without a full squat. The jerk balance is performed by starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.

Daily Workout March 2, 2010

Muscle Endurance/Conditioning:
Overhead walking lunges 25 each leg
10-15 Pullups
10 Pushups
4 rounds

Coach’s notes: For the overhead walking lunge, either hold arms overhead, or carry a medicine ball, plate, dumbbells, or barbell. Max weight is 25 lbs for women and 35 lbs for men. Adjust reps as needed, rest between sets as needed, do not exceed 2 minutes.

Daily Workout March 3, 2010

Linear Strength
Deadlift 3-5 reps, 5 sets
Curl grip floor press, 8 reps, 3 rounds

Part II: Conditioning/Core
30 kettlebell swings, go heavy
1 minute rest
3 rounds

Coach’s notes: A curl grip floor press is essentially a tricep bench press. You can do it off a bench if you like, but if you do it off the floor, use bumpers for safety. The grip is an underhand, or curl grip. This targets the biceps and triceps and takes the stress off the shoulders. It is a good alternative to the bench press for those with shoulder issues. If you don't know how to do this, do standing bicep barbell curls instead for the same set/rep scheme.

Daily Workout March 4, 2010

Part Ia: Weightlifting
Snatch: 8 sets doubles
Overhead squat: 5x5
Romanian deadlift: 10-8-6-6-6-6-6
Core and balance assistance

Muscle Endurance/Conditioning:

25 squats
15 situps
15 Kettlebell swings
4 rounds

OR

50 squats
Run 400 meters
4 rounds

Coach's notes: For muscle endurance/conditioning workouts, time your rest as needed. Allowing 30 seconds to a minute of rest before you are completely drained will allow you to continue working with good form for the duration of the workout. This is more importance for developing overall endurance in the long run. As you get more conditioning, you can lengthen the periods between rest until you can work straight through without rest. The squats are unweighted bodyweight squats. Make sure you get a full range of motion, ie thighs below parallel, and keep your heels on the ground.

Daily Workout March 5, 2010

Linear Strength
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

Daily Workout March 6, 2010

Weightlifting Practice 10 am.

Friday, February 26, 2010

This guy is 71. What's your excuse?

Mine is that I am weak and I clearly need to get stronger. Or we can just celebrate his accomplishments and do our own programs. I like that option better. Because then I can ask the question, "How much can he snatch or front squat?" And since I don't know the answer, imagine that he may not do it at all and feel better about not being able to do even a few of the ab wheel thingies.

But now that I think about it, I guess I should try. Well heck, we all should. That's it, its going on the schedule!

Thursday, February 25, 2010

5K run on Saturday! (or 1 mile, depending on how you feel)

We have the advantage of living in a neighborhood with a lot of road so I've mapped out a 5K course for us to run on Saturday. And, I know you will be very excited about this part, there are a lot of hills!

To make it even more confusing, I have drawn a map of the course:

5K course

We will start at my driveway, run up Bartwood, bear left on Swisswood,turn right on Carpenter Pond, right on Tallwood, and right onto Glenfield to take us back to Swisswood. But, when we get to Swisswood, we will turn left to take us down to a cul-de-sac before turning around and coming up to Regalwood and turning left. We finish by turning right on Highview and then left on Bartwood and end at my driveway.

Those of you who have not been running can try your legs out on the 1.2 mile loop around Bartwood and Regalwood. We'll be starting at 10 am, I will have a few stopwatches for those who want to test their times.

Sunday, February 21, 2010

Training Schedule February 22nd - 27th

This is the 8th week of our periodized schedule and is another de-load week. As with last time, it is a good time to practice yoga, take a long bike ride, or go for a hike. The idea is to rest, recover, and come back stronger next week.

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

Option 1: Low intensity: 2 mile run, 5 mile bike ride, ½ mile swim, 1 mile walk
Option 2: Medium intensity: Jump rope 1 minute on, 1 minute off for 20 minutes
Option 3: High intensity: Tabata intervals. Pick four exercises. Perform 8 total intervals of each exercise consecutively consisting of 20 seconds on, 10 seconds off. Take 1 minute of rest before switching to next exercise. Download Tabata Timer

Daily Workout February 22, 2010

Part I Strength:
Warm up each exercise with a lighter weight and then with a working weight determined by the push press with barbell or dumbbells, perform the following in a circuit using the same weight:
Back Squat
Push Press
Weighted step ups
10 reps, 3 rounds
Rest 1 minute between sets.



Part II: Conditioning (optional)
Run 200 meters
50 situps
2 rounds

Coach’s notes:
For push press, use approximately 85-90% of your 1RM of your overhead press. 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.

Daily Workout February 23, 2010

Perform each exercise for 1 minute and then rest 1 minute between rounds. Complete 4 total rounds:
Kettlebell swings
Jump Rope
Medicine ball slams
Jump Rope

Daily Workout February 24, 2010

Part I: Strength
Alternate between the two exercises:
Deadlift 10 reps (use ½ 1RM)
Pullups/bodyrows (as many as possible in one continuous set)
5 rounds, Rest 1 minute between sets

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. Download Tabata Timer
Jump Rope
Kettlebell Swing (women 20 lb, Men 30 lb)
Bike
Run
Row

Coach’s notes: If you are doing bodyrows, get far enough under the bar/rings such that you can only complete ten or fewer repetitions.

Daily Workout February 25, 2010

Rest Day

Daily Workout February 26, 2010

Choose one of the following:

With an empty bar, perform the following circuit:
7 hang power cleans
5 overhead squats
10 push/split jerks
5 rounds, rest 1 minute between each round

With a sandbag, perform the following circuit:
5 deadlifts
Clean and carry 50 yards
10 cleans to alternate shoulders
Clean and carry 50 yards (return)
5 Bear hug and squat
Drop and rest 1 minute
3-5 rounds

Sandbag Construction Kit

More sandbags! I made mine this way, but with rubber mulch.

More fun with sandbags . . .




Daily Workout February 27, 2010


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

Wednesday, February 17, 2010

Your Saturday Assignment

Courtesy of Chris Shugart of T-nation in this article:

The Texas Push-Up Challenge

Here's how it works:

1. Begin in a standing position.
2. Drop to a push-up position and do one push-up.
3. Stand back up quickly.
4. Drop back down and do two push-ups.
5. Stand back up.
6. Drop back down and do three push-ups, then stand back up.
7. Repeat this pattern until you do 10 reps on the last set of push-ups.

So, you'll end up doing a total of 55 push-ups, standing up between sets, and trying not to rest. Or barf.

The Challenge

Goal #1: Just try to finish all the sets, ya wimp. If you do, then congratulations, you're adequate. Whoopie.
Goal #2: Finish all the sets in under two minutes. Do that and you can brag. A little.
Goal #3: Now it gets personal. From this point on, try to beat your previous time. Or, get a few buddies together and see who finishes first.

Tips and Guidelines

1. Use a full range of motion on the push-ups. None of that halfway horsedoody.
2. Push-up bars are fine if you want to use them.
3. Most people "hit a wall" around the 7th or 8th set. So don't get too cocky when set #6 feels easy. Pride comes before the fall, hoss.
4. If you have to rest more than a few seconds between sets, you fail. Try again another time.
5. Take the Texas Push-Up Challenge on an off day, or do it first thing on the day you train chest or upper body. You may want to truncate your chest workout a bit though since you'll be doing 55 intense reps of push-ups at the beginning of your normal workout.

Sunday, February 14, 2010

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 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 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.

Wednesday, February 10, 2010

Saturday's Workout (Hold on now, what's this about snow?)

Okay, so 2-4 inches?

WHAT!

So, the workout may be uphill sled drags for max reps. I think we'll have to wait and see.

IMG_0748

Sunday, February 7, 2010

Training Schedule February 8 – February 13th

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 8, 2010

Part Ia: Weightlifting:
Snatch: 6-8 sets of doubles
Snatch Balance: Using 80-90% of max Snatch, perform 5 sets of 2-3 reps
Clean pulls: 6-8 sets of doubles
Split Jerk (begin from full split position) 3-5 reps, 5 sets
Front Squat: 10-8-6-6-6-6-6

Part Ib: Linear Strength
Push Press 3-5 reps, 5 sets
Back Squat 3-5 reps, 5 sets
Optional: Hang power clean 3-3-3

Part II: Core/Conditioning
10-15 Pullups (only complete as many as you can do in two sets on the bar)
10-15 Pushups
15 box jumps (as high as you can go)
3 rounds

Coach’s notes:
You should be able to handle more weight with the push press than with the overhead press as you are engaging the hips to get the bar overhead. 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 9, 2010

Jump rope 2 minutes
25 broad jumps
4 rounds

Core work:
50 situps
50 back extensions
Any order


Daily Workout February 10, 2010


Part Ia: Weightlifting
Cleans 2 reps, 8-10 sets
Power Snatch to Overhead Squat: 2 reps, 6-8 sets

Part Ib: Linear Strength
Deadlift 3-5 reps, 5 sets
Pullups/Weighted Pullups 3-5 reps, 5 sets

Part II: Conditioning/Core
20 burpees
20 kettlebell swings
3 rounds

Coach’s notes: If you cannot do a pullup, do a barbell row instead. For weighted pullups, either hang plates from weight belt or hold dumbbell between legs.



Daily Workout February 11, 2010

Rest Day

Daily Workout February 12, 2010

Part Ia: Weightlifting
Snatch 8-10 reps doubles
Clean and Jerk 8-10 reps doubles

Part Ib: Linear Strength
Bench Press: 3-5 reps, 5 sets
Overhead 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: The overhead squat is not about holding a bar overhead with your arms. You must actively engage the shoulders to hold the bar up with your shoulders back and core. The arms must be locked out and the torso upright. This is the catch position for the snatch so imagine holding your bodyweight overhead and whether or not you are correctly balanced for such a feat. Use a lighter weight than you can handle and concentrate on correct form.



Daily Workout February 13, 2010


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

Friday, February 5, 2010

No workout on Saturday

Well, can you blame me? It's going to be cold, wet, and gross. I plan on trying to see how much I can clean and jerk today so I'm planning on being sore tomorrow and hanging out in my pajamas as long as possible. If anyone wants to come to my basement tomorrow for similar torture, e-mail me at flemingsj4616@yahoo.com and bring your front squat.



I have resumed scheduling personal training appointments. Call me at 308-0740 or e-mail me if you are interested.