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Showing posts from April, 2010

Training Schedule April 26th-May 1st

This week was a good week. A lot of us got back to our programs and since we've apparently built a good base of balanced strength, its time to back off on limit strength and work on some power and conditioning. Weightlifting practice is going to be scheduled as needed outside of meeting with the Raleigh Weightlifting Club. The Blue Ridge Open is in four weeks!

For the rest of you, whom rehab and weight loss are a priority, we're going to do four weeks of fun conditioning and power work with some strength maintenance thrown in because we need it. Remember, weight loss is all about getting the right nutrients at the right time of day.

Beginners, stick with the circuit training. Add in steady state cardio as much as possible. If you want to work out a third day, just make sure you are alternating the workouts with a full days rest in between. Keep the weight heavy enough such that three rounds are enough. On the days that its not, add another round, but increase your weig…

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…

Training Schedule April 12th - April 17th

I will be gone from Monday through Wednesday this week, but hope to catch up with everyone by Thursday or Friday. Weightlifting practice resumes this Saturday at 10 am. Anyone wishing to compete in the Blue Ridge Open on May 22nd, please contact me or Jason Davidson (http://www.raleighweightliftingclub.org) to work on your lifts.

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 12th

Linear Strength:
Back Squat 3 sets of 10 (use 65-75% of 1RM)
Push press 5 sets of 3 (use 1RM of overhead press)
Optional: Power snatches 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 li…

Some news about me

I will be out of town next week from Monday to Wednesday to accept my Distinguished Graduate of the Year award from the ISSA via the Distance Education and Training Council. The ISSA is the training organization I am certified through and they are the only personal training organization currently recognized by the U.S. Department of Education. For more on their accreditation status, look here.

Anyway, it is a great honor and more importantly, you will be without a trainer for three days. So, I will post workouts for you to do at home and we will catch up at the end of the week.

Training Schedule, April 5th - April 9th

Back to the grind. Now that we have our training loads, we are going to use them. We are going to change the format a bit with this schedule. You are free to customize your own schedule based on your goals and available time. With the exception of weightlifting team, we will be doing two linear strength days and two conditioning days focusing on power and/or endurance. On 5x5 days, we will ideally be working with 80%-85% of our 1RM for that particular lift. On 3x10 days, we will be working with 70%-75% of our 1RM. However, for those of you who are new to lifting, we may need to work with lighter weights. Rest between sets is very important to allow for enough recovery to succeed with this format.

I will also be including a beginner circuit training schedule. Those of you who have just started barbell training or have injuries/limitations should be following this schedule instead of the linear strength schedule.

Those of you looking to lose bodyfat, include a 30-45 minute mediu…