Sunday, April 25, 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 weight next workout.

Monday, April 26th

Barbell complex:
4-5 rounds of 5 reps of the following:
Dead Lift
Hang power clean
Front squat
Push Press
Back Squat

Pullups: Partner assisted, 3 rounds max reps

Core training (Perform as a circuit of 10-15 reps for 3 rounds):
Back extensions
Medicine ball situps
V-sit Russian Twist

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

Tuesday, April 27th:

Rest day or steady state cardio.

Wednesday, April 28th:

Deadlifts 3x10

Sandbag hill sprints or sled drags, 8 on the minute



Thursday, April 29th:

Rest day or steady state cardio.

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

Friday, April 30:

Squat 3x10
Press 5x5

30 kettlebell swings
400 meter run
3 rounds

Saturday, May 1st:

My daughter's first holy communion. :)

Therefore, in her honor, let us rest and be merry.

Sunday, April 18, 2010

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

Sunday, April 11, 2010

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 linear strength, you can substitute this for power snatches):
Kettlebell swings, swing for 30 seconds, rest 30 seconds, 6 rounds
Full contact twists, 3 sets of 15 (use a plate in a corner of the rack to immobilize the end of the bar.)
Hanging knee raises, 10 in front and 5 to each side, 3 rounds



Tuesday, April 13th

Conditioning/Endurance:

Pushup/sprint ladder

After warming up, perform 1 pushup and sprint 40 yards, rest 30 seconds and perform 2 pushups and sprint 40 yards. Repeat until you have completed 8 rounds. Do not rest more than 30 seconds between rounds.

Wednesday, April 14th

Rest Day

Thursday, April 15th

Linear Strength:
Deadlift 3 sets of 10
Pullups, 5x5 (weighted, dead hang, or negatives)

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

Friday, April 9th

Conditioning/Endurance:

Using a snatch grip on a bar (25-45 lbs), perform 20 overhead walking lunges.
10 situps
3-5 rounds

Saturday, April 10th

Optional, bench press 5x5

Weightlifting Practice, 10 am.

Monday, April 5, 2010

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.

Sunday, April 4, 2010

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 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 5th

Linear Strength:
Back Squat 5x5
Overhead press 5x5
Power cleans 5x3 (determine loads through warm-up to give you a 3 repetition working set)

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

Tuesday, April 6th

Conditioning/Endurance:

25 pull-ups

Do these in as many sets as necessary. These must be dead-hang or negatives. Rest enough such that you get full range of motion and solid pulls.

Swamp Lunges with or without sandbag.
30 repetitions for 3 rounds.



Kettlebell windmills, 25 each side.



Wednesday, April 7th

Rest Day

Thursday, April 8th

Linear Strength:
Deadlift 5x5
Pushups 3 x's 15 or max reps

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

Friday, April 9th

Conditioning/Endurance:
400 meter run
25 unweighted squats
3 rounds

Hanging knee raises, 15 front, 10 each side
Romanian deadlifts, 3x10 (If you did deadlifts yesterday, do supermans instead)

Saturday, April 10th

Optional, bench press 5x5