Online Coaching

A Novice's Approach to Strength Training will no longer provide daily workout programs any more. Instead, we are proud to introduce a new Online Coaching program for sport athlete's, weekend warrior, tactical athletes, etc.. To inquire about the Online Coaching program contact Andrew Stuart at astuart33@gmail.com.  Thank you all for making A Novice's Approach to Strength Training a daily view.

Fri. 4/19/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Football:

Practice

Baseball:

Game/Practice

Hugafication Cycle

Snatch 3x1 RM, 1x3@ 95%, 1x3@ 90%
Snatch Pulls 3x RM, 1x3@ 95%, 1x3@ 90% 
Snatch Deadlift 3x RM, 1x3@ 95%, 1x3@ 90% 
Snatch Pulls (Power Position) 3x RM, 1x3@ 95%, 1x3@ 90% 
Pull ups 5x5 Weighted
Pendlay Row's 5x5@ AHAP
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5- work up to a heavy 5

Tabata 10 sec. on/ 20 sec. off
A1Pull Ups
A2Hanging Leg Raises
B1Burpees
B2Box Jumps
C1Kettlebell Swings
C2 Bodyweight Squats

Thu. 4/18/2013

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups


Football

Barbell Warm Up: Hang Clean + Front Squat + Press 2x5
Med Ball Throws 5x1
Push Press 3x2@ 85%
Back Squat 3x3@ 85%
DB Single Leg Squat 3x5
GHR Sit Ups 3x5
Super set/ Back Extension 3x5

QB's
Med Ball Throws 5x1
Weighted Push Ups 3x2- Moderate

Back Squat 3x3@ 85%
DB Single Leg Squat 3x5
GHR Sit Ups 3x5
Super set/ Back Extension 3x5

Baseball:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Med ball Throws 5x1
Back Squat 3x3@ 85%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
GHR Sit Ups  3x5
Super set/ Back Extensions 3x5

• Pitchers

Med ball Throws 5x1
Back Squat 3x3@ 85%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
Conditioning:
Practice


Hugafication Cycle

Jerks 3x3@ 90% of Monday's
Back Squat 3x3@ 90% of Monday's
Push Press 3x3@ 90% of Monday's
Bench Press 3x3@ 90% of Monday's
Snatch Balance 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's

Tactical Strength Program

Bench Press 3x5
Chin Ups 3x MAX
Dips 3x MAX
Push Ups 3x10

Wed. 4/17/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Football:

Practice

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
Mobility
-Crosby Kicks, Bird Dogs, Hip Flexor, Groin, Hamstring, Figure 4, Reverse Figure 4
Agility
5-10-5 x3
L-Drill x3
Tactical Skill Training
Squat 3x5

Tue. 4/16/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Football

Practice

Baseball

Game/Practice

Hugafication Cycle

Power Clean 3 x 1 RM, 1x3@ 95%, 1x3@ 90%
Clean Pulls 3RM, 1x3@ 95%, 1x3@ 90%
Clean Deadlift 3RM, 1x3@ 95%, 1x3@ 90%
Clean Pull (Power Position) 3RM, 1x3@ 95%, 1x3@ 90%
Pull Ups 5x5 AHAP
Pendlay Rows 5x5 AHAP
Paloff Press 5x 30 sec. hold

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
7 x 400 meter Intervals
1 min time limit
2 min rest between

Mon. 4/15/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Football:

This is the end of spring practice. With that being said we are going to push it a little today. Nothing too heavy today however, we are going to get as much work as we can in today. Last week we drop the intensity a bit due to it being the second week of practice.  Athletes are normally more beat up because the new feeling of spring practice and hitting are over.  Psychologically, they will start to feel tired and beat up a little bit more. You will have to fight that mindset in the weight room.  Also, the effort you get will be lower due to injury. the big thing here is to not over stress the system and instead aid the system in recovery.  This week we will turn it up to peak the athlete for their Friday night or Saturday morning spring game.

Barbell Warm Up: Hang Clean+Front Squat+Press+RDL 2x5
Power Clean 3x1@ 95%
Bench Press 3x3@ 85%
Pull Ups (Weighted) 3x3
RDL 3x3@ 85%
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

Baseball:

Barbell Warm Up: Muscle Clean + Front Squat + Press + RDL 2x5

• Position Players

Rack Pulls 3x1@95%
Floor Press 3x3@ 85%
RDL 3x3@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x3 @ 85% of week one
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

• Pitchers

Weighted  Hurdle Hops + Box Jump 3x3+1
Dumbbell Neutral Bench Press 3x3- Moderate Heavy
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x10
Super set/ Reverse Hypers 3x10
Conditioning:
Practice

Hugafication Cycle

Jerk 3 RM, 1x3@ 95%, 1x3@ 90%
Back Squat  3 RM, 1x3@ 95%, 1x3@ 90%
Push Press 3 RM, 1x3@ 95%, 1x3@ 90%
Bench Press 3 RM, 1x3@ 95%, 1x3@ 90%
Jerk Recovery 5x1@ 100%
Press, Incline Bench Press, or DB Bench Press 5x5@ AHAp
(Weighted) GHR Sit Ups 5x5@ AHAP
Arms 5x5@ AHAP

Tactical Strength Program

Squat 3x5
Press 3x5
Dip (Weighted) 3x AMRAP
GHR Sit Ups 5x10

Sat. 4/13/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic Stretches

20 yrds. Stride (down and back)

20 yrds. Back Peddle (down and back)

20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)

20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)

10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Hugafication Cycle

Snatch- Heavy Single
Clean and Jerk- Heavy Single
Front Squat- Heavy Double

Tactical Strength Program

2 Mile Rucksack Run
30 lbs.