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.

Fri. 4/12/13

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. 4/11/13

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

Barbell Warm Up: Hang Clean + Front Squat + Press 2x5
Hang Power Clean 3x2@ 75%
Push Press 3x3@ 80%
Back Squat 3x5@ 80%
DB Single Leg Squat 3x5
GHR Sit Ups 3x5
Super set/ Back Extension 3x5

QB's
Med Ball Throws 5x1- Moderate Light

Back Squat 3x5@ 80%
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-Moderate Light
Back Squat 3x5@ 80%
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-Moderate
Back Squat 3x5@ 80%
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. 4/10/13

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 3 sets
Squat 3x5

Tue. 4/9/13

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
6 x 400 meter Intervals
1 min time limit
2 min rest between

Monday 4/8/13

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:

Barbell Warm Up: Hang Clean+Front Squat+Press+RDL 2x5
Power Clean 3x1@ 90%
Bench Press 3x3@ 85%
Pull Ups (Weighted) 3x5
RDL 3x5@ 80%
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

Baseball:

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

• Position Players

Rack Pulls 3x1@90%
Floor Press 3x3@ 85%
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5 @ 75% of last week
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

• Pitchers

Med Ball Throws 3x1- Heavy
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

A must read article for all athletes, weekend warrior, and everyday lifter from Glenn Pendlay

Prepare to prepare.

By glennpendlay

Juma Ikangaa became a sentimental favorite among fans at the Boston marathon after taking second place 3 years in a row, from 1988 to 1990. In spite of this he is better remembered for the quote “the will to win means nothing without the will to prepare.”
The will to prepare. It has become almost a cliche. How many time have you heard a football coach say that championships are won in August?
The will to work hard in the off season, to put forth great effort when no one is looking, when competition is still far off. Yes, it is necessary to have this in order to be the best you can be. But is it really as special as we have come to view it? Is is really deserving of praise? Is it really what sets the great athletes, the winners, apart from those who fade in the heat of competition?
I say, NO. I say that it is not special at all, nor is it sufficient to make you the best that you can be.
Gold’s gyms all over the country are full of teenage boys doing forced reps and drop sets and super sets and whatever other painful routine Joe Weider told them to do not to go to the Olympics, not to win Nationals, but simply to get their pecs a bit more “defined” in a misguided attempt to get laid. They may be misguided, but a lot of them are working pretty damn hard, and for relatively little reward.
Have you seen an aerobics room at a commercial gym lately? I defy you to find me one that does not have 20 or 30 women engaged in some form of self torture. Hours spent daily on masochistic machines like elliptical’s and treadmills, and for what? Once again, not for a gold medal, but simply to fit into a pair of jeans a couple of sizes smaller. It may be misguided, but the amount of work and misery invested for small reward or even no reward is mind boggling.
And then there is CrossFit. Most CrossFitters are not going to the CrossFit games or appearing in magazines or getting sponsored by supplement companies. They are normal folks, with normal lives, normal jobs, kids, and mortgages. And yet there they are, in “boxes” all over the country, pushing themselves through workouts that end in complete exhaustion. Puking, or collapsing on the floor, and for what? Simply to be more fit.
So is the “will to prepare” really going to set you apart from the pack if you are a competitive athlete? I don’t think so. Not when hundreds of thousands of people are at Golds gym or a CrossFit box “preparing” and working their butts off even though they are NOT competitive athletes, are NOT trying to win Nationals or go to the Olympics. Even though they will never make a dime for their efforts, or be on the cover of a magazine, even though the world will never know their name let alone congratulate them or recognize their efforts.
What then, sets apart the competitive athlete who is indeed willing to do anything, pay any price, for victory? Well, it is nothing so easy as simply getting to the gym and putting in your time year round, in season and out of season, when people are watching and even when no one is watching. It is nothing so glamorous as the superhuman efforts you put in while training. Anyone can do that, and almost everyone does that.
No, it is none of that. It is something much harder. You have to prepare to prepare.
That is the hard part. That is the thing most are unwilling to do. What is preparing to prepare? A part of it is simple. Turning off the TV or computer at 10pm 7 days a week to get regular sleep. Taking the extra effort to prepare healthy food instead of stopping for fast food. Saying no to your friends who want to go to the bar, or to a party.
Then there are some things which are not so simple. What do you have to do to live where the best coach is, where the best teammates are? Does this require sacrifices in your job, and your lifestyle? What job fits best with your training schedule? It probably won’t be the highest paying one, or the one with the best future prospects. You might not be able to afford the nicest car, or the newest cell phone.
Does that seem a little extreme? Consider this. Somewhere out there is a guy working a crappy part time job, chosen because it does not interfere with training. He is talking on a 4 year old cell phone and driving a 10 year old car because earning the money for newer, more expensive things would require working more hours and that would interfere with his training. He is going to bed at 10pm every night, hasn’t been to a bar in several years and he trained on Christmas day, and on his birthday. He is busy preparing his meals ahead of time instead of watching “Two and a half men” or some other asinine TV program.
He is doing everything he can OUTSIDE the training hall, to allow himself to prepare harder and more thoroughly INSIDE the training hall. And he is going to be very, very hard for you to beat unless you do the same.

Source: http://glennpendlay.wordpress.com/2013/01/

Fri 4/5/13

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:

OFF

Baseball:

Game/Practice

Hugafication Cycle

Power Clean 3RM
Muscle Clean 5RM
Clean Deadlift 3x5@ 90% of Tuesday's
Shrugs (Clean Grip) 3x5@ 90% of Tuesday's
RDL 3x5@ 90% of Tuesday's
Pendlay Row's 3x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Active Recovery

A Weightlifter's Thoughts: GOALS!

           Are goals good? Are goals bad? Should I set long term goals? Should I set short term goals? Which one is the best? A goal is defined as the result or achievement toward which effort is directed. Some people don’t set goals for themselves in light of failure.  However, it is my belief that goals are essential to your training and to your everyday life. Goals are positive never negative. Recently, our gym Faction Strength and Conditioning has asked its members to write their 2013-2014 goals on the newly designed chalk board that sits along the men’s locker room wall. This was a great idea in my mind. However, I was a little bit hesitant to openly but up my ambitious goals across a giant wall for everyone to see.  Especially when the thought of failing at said goals is a possibility. Imagine putting yourself up there on the wall and at the end of the year not achieving the goals that you set out to achieve. 

At the time my training was starting up for the 2013 Collegiate Nationals, we were beginning a ten week cycle that would peak us for the national meet and we would peak five weeks into the cycle at the 2013 Arnold Weightlifting Championship in Columbus, OH.  My goals at the time were simple. I wanted to not bomb out at the Arnold, I wanted to Snatch 100 kilos, and Clean and Jerk 133 kilos, and I wanted to go to the 2013 Collegiate National with my teammates. Those were my goals, simple and to the point.  

Five weeks into the cycle we competed at the Arnold. I Power Snatched 90 kilos in my final attempt going three for three on the Snatch and setting a new PR in competition.  Was it my goal of 100? No, but it was one step closer. Prior to the Arnold I would have extreme difficulty trying to just calm myself down and lift. At the Arnold I was perfectly calm and focused. My Clean and Jerk wasn't there and in a way I was okay with it. The next week we competed again and I set a competition PR with a 116 kilo Clean just missing out on the jerk. I missed my chance to go to Collegiate Nationals with my teammates however, I did set two PR’s and a week later I set three more: a 130 kilo Front Squat, a 92 kilo Snatch, and a 115 kilo Clean and Jerk. In the last two weeks of training since the last meet to qualify I have made a training total of 207 kilos, which is four kilos more than what I needed to qualify.

Long story short, did I meet my goals. I meet one “not bombing out at the Arnold”. However, even though I failed at my goals I made progress.  Progress is key; we don’t build things in a day. It takes time and step by step is the best approach when trying to meet goals. Every journey towards our goals leads to progress and progress leads to our goals. If you remember that you will never be discouraged.

Am I bummed out that I didn't make the cut for Collegiate Nationals this year? Truthfully, yes it stings pretty bad knowing that the rest of my team and coaches are travelling right now to the city that started it all for me. Yes, I feel bad training alongside them last week and this week. Yes, I feel bitter when I don’t spend as much time getting coached as they do.  However, I don’t hate them or my coaches. I don’t have any ill will against them.  They are my family, friends, and teammates. I look to them for inspiration and guidance when needed and I wish them only the best. However, this helps motivate me. It gives me a drive to make progress to continue with my training and to push for a new goal. MAKE THE 2014 COLLEGIATE NATIONALS A SESSION. The qualifying total needed is 238 kilos. That is 31 kilos away from what I am currently totaling. That is my new goal and progress will lead me to it.

         Till next time, keep on progressing find the positives and stick to them. Let them motivate you to your goal. Never lose focus of what you are doing. Things will interfere, things will come up that will challenge your goals. Understand that, respect that. Don’t force the goals or the progress, just keep pushing forward and they will come.

Thu 4/4/13

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

Barbell Warm Up: Hang Clean + Front Squat + Press 2x5
Hang Power Clean 3x3@ 70%
Push Press 3x5@ 80%
Back Squat 3x5@ 80%
DB Single Leg Squat 3x5
GHR Sit Ups 3x5
Super set/ Back Extension 3x5

QB's
Med Ball Throws 5x1- Moderate Light

Back Squat 3x5@ 80%
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-Moderate Light
Back Squat 3x3@ 80%
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-Moderate
Back Squat 3x3@ 80%
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

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

Tactical Strength Program

Active Recovery

Wed 4/3/2013

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:

Active Recovery

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
Active Recovery

Tue 4/2/13

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

Active Recovery

Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM
Muscle Snatch  5RM
Snatch Deadlift  5RM
RDL  5RM
Shrugs  5RM
Pendlay Rows  5RM
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Monday 4/1/13

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 week is the start of spring practice for a few of my clients.  The next three weeks will be maintenance while the last few weeks will be a build up towards our summer program. The first workout of every week will be our heaviest workout.  This is in part because the athletes have already had at least two days off (high school) and/or one day off (college) to recover from practice. This means that they are fresh and we need to use that to our advantage. This day will include a heavy Olympic pull, horizontal press, back, post chain, and core movement. Reps will be no more than five reps and no less than two reps. Percentages will be around 80-90%. Day two will include a relatively lighter Olympic pull, Olympic press, squat, knee prehab, and core movement. Reps will be no more than five reps and no less than two reps. Percentages will be around 70-80%. This is due to it being later in the week of practice; athletes are banged up from the week of practice and they are getting ready to head into a team scrimmage on the last day of the week. This day will help facilitate a recovery by getting blood flowing to the muscles and also prepping the body before the scrimmage.

Barbell Warm Up: Hang Clean+Front Squat+Press+RDL 2x5
Power Clean 3x2@ 90%
Bench Press 3x5@ 80%
Pull Ups (Weighted) 3x Max
RDL 3x5@ 85%
Leg Raises 3x5
Super set/ Reverse Hypers 3x5

Baseball:

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

• Position Players

Rack Pulls 3x2@90%
Floor Press 3x3@ 85%
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5 @ 75% of last week
Leg Raises 3x5
Super set/ Reverse Hypers 3x5

• Pitchers

Med Ball Throws 3x2- Heavy
Dumbbell Neutral Bench Press 3x5- Moderate
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x5
Super set/ Reverse Hypers 3x5
Conditioning:
Practice

Hugafication Cycle

Power Jerks 5RM 

Back Squat 5RM

Push Press 5RM

Bench Press 5RM

Jerk Recovery 5x1@ 100%

Press/Press Behind Neck, or Incline Bench/DB Bench 5RM

Sit Ups (Weighted) 5x5 

Arms 5RM

Tactical Strength Program

Active Recovery

Sat 3/20/13

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 Triple

Tactical Strength Program

Today's workout we are going to do a five mile Rucksake Run Time Trial. The time limit for today is forty five minutes. The weight you will be using is twenty five pounds. Get nasty!

5 Mile Rucksack Run
30 lbs.

45 min. time period.

The Dark Orchestra: Gym Bag

The Dark Orchestra: Gym Bag: A long stare at his old blue gym bag as it sat lop-sided beside him on the subway bench, waiting for the 7 o'clock train. There were no ...

Friday 3/29/13

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:

Active Recovery

Baseball:

Game/Practice

Hugafication Cycle

Power Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5

TABATA
A1 Jump Rope
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Hanging Leg Raises (Toes to Bars)

Thu 3/28/2013 Recipe Ideas

Sausage In Peppers

What you need:

• 1 pound of ground Italian hot sausage.
• 5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow.
• 1/2 head of cauliflower, grated or chopped into a “rice” consistency.
• 1 small (8 ounce) can of tomato paste.
• 1 small white onion, medium dice.
• 1/2 head of garlic, minced.
• 1 small handfull of fresh basil, minced (or 2 tsp. dried).
• 2 tsp dried oregano.
• 2 tsp dried thyme.

How you make it:

1. Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops!
2. Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl.
3. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand.
4. Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch.
5. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand. Let the kids do this part, getting hands messy in necessary, a spoon just won’t cut it.
6. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more.
7. Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours.
8. Please do post in comments if you made any super modifications to this recipe you think others will enjoy.

   
   

   source: http://paleopot.com/2012/10/paleo-sausage-stuffed-peppers/

Thu 3/28/13

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

Active Recovery

Baseball:

Today is going to be a little bit more work.  The idea here is that Monday is lighter due to it being after a series and players are typically a little bit more drained. We keep that workout sharp, fast, and relatively lighter. Thursday, is typically the day before a series and athletes are generally recovered. With that in mind, this workout is a little bit longer and is more of a power and strength heavy workout.  This will prime the body for the series that they will be playing in over the weekend.

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

• Position Players

Hang Clean High Pulls 3x2@70%
Push Press 3x3@ 80%
Back Squat 3x3@ 80%
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

Weighted Box Jumps 3x2- Medium Heavy
DB Single Arm Standing Shoulder Press 3x3@ 80%
Back Squat 3x3@ 80%
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

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 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

Power Clean 5x2 

Pull ups 3x Max

Conditioning
8 Sets Rest 2 minutes between sets
400 meter Intervals

Wed 3/27/13

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:

Active Recovery

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
Mobility-Perform these stretches after the dynamic warm up.

Leg Across Kicks- 5 kicks then hold
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5

Tue 3/26/13

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

Active Recovery

Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Monday 3/25/13

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 week is an active recovery week prior to Spring Practice.  Athletes will do varies general conditioning exercises such as position drills, route trees, sled work, etc.  Pick up to three drills that are relevant to the position you play, perform three to five sets of each drill. The idea of this week is to stay in a good shape prior to the start of practice.

Active Recovery

Baseball:

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

• Position Players

Clean Pulls 3x2@90%
Floor Press 3x5@ 80%
RDL 3x5@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5
Leg Raises 3x5

• Pitchers

Med Ball Throws 3x2- Heavy
Dumbbell Neutral Bench Press 3x5- Moderate
RDL 3x5@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x5
Conditioning:
Practice

Hugafication Cycle

Power Jerks 5RM, 1x5@ 95%, 1x5@ 90%

Back Squat 5RM, 1x5@ 95%, 1x5@ 90%

Push Press 5RM, 1x5@ 95%, 1x5@ 90%

Bench Press 5RM, 1x5@ 95%, 1x5@ 90%

Jerk Recovery 5x1@ 100%

Press/Press Behind Neck, or Incline Bench/DB Bench 5RM, 1x5@ 95%, 1x5@ 90%

Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)

Arms 5RM, 1x5@ 95%, 1x5@ 90%

Tactical Strength Program

Squat 3x5

Press 3x5

Weighted Dips 3x Max

Sit Ups 3x10

Saturday 3/23/13

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 Triple

Tactical Strength Program

4 Mile Rucksack Run
25 lbs. minimum

Friday 3/22/13

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:

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 60%, 1x3@ 70%, 1x2@ 80% 1x2@ 85%, 1x1@ 90%, 1x1@ 95%, 1x1@ 100%,  If still feeling good try1x1@ 105%, If still feeling good try 1x1@110%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x1@ 80%, 1xMax @ 85%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10

Conditioning 3 sets

10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down 3-5 sets x 10-15 reps

Neck- Recommended
Arms- Optional

Baseball:

Game/Practice

Hugafication Cycle

Power Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5

TABATA
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups

Thursday 3/21/13

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

Conditioning Test

16x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.

Baseball:

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

• Position Players

Rack Pulls 3x3@110%
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5

• Pitchers

Med Ball Throws 3x3- Medium Heavy
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice


Hugafication Cycle

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 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

Power Clean 5x2 

Pull ups 3x Max

Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals

Wednesday 3/20/13

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:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 60%
Incline Bench 1x8@ 50%, 1x5@ 60%, 1x5@ 70, 1x3@ 75%
Clean Pull  4x5- Heavy
Step Ups 4x5- Moderate Light
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
3 sets x 5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
3 sets x 10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
Mobility-Perform these stretches after the dynamic warm up.

Leg Across Kicks- 5 kicks then hold
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5

The Dark Orchestra: Oscillation

The Dark Orchestra: Oscillation: Bar whip will whip your ass under the bar like a sling shot on pink pills.  A shot from a sling that will pay off when catching.   Rhyt...

Tuesday 3/19/13

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

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5
Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg
Hurdle Start 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x 20 yrds
Gallops 2x 20 yrds

Wall Drill 2x10

Agility

L-Drill x3 timed
5-10-5 Shuttle x 3 timed

Conditioning

Repeats.
10x40yrds@ 10sec.
Rest 5 minutes
10x40yrds@ 10 secs.

Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Monday 3/18/13

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 last week of training before Spring Practice starts for a few of my clients. This week we will be testing our Back Squat, Power Clean, and Bench Press. We will also have a conditioning test on Thursday.  So, get prepared and be ready to get nasty! These will be the numbers we will use throughout our summer program.

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 65% 1x3@ 70%
Back Squat 1x8@ 50% 1x5@ 60% 1x5@ 70% 1x3@ 80%, 1x Max@ 85%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 70%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10
Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:

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

• Position Players

Rack Pulls 3x3@110%
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5

• Pitchers

Med Ball Throws 3x3- Medium Heavy
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice

Hugafication Cycle

Power Jerks 5RM, 1x5@ 95%, 1x5@ 90%

Back Squat 5RM, 1x5@ 95%, 1x5@ 90%

Push Press 5RM, 1x5@ 95%, 1x5@ 90%

Bench Press 5RM, 1x5@ 95%, 1x5@ 90%

Jerk Recovery 5x1@ 100%

Press/Press Behind Neck, or Incline Bench/DB Bench 5RM, 1x5@ 95%, 1x5@ 90%

Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)

Arms 5RM, 1x5@ 95%, 1x5@ 90%

Tactical Strength Program

Squat 3x5

Press 3x5

Weighted Dips 3x Max

Sit Ups 3x10

Saturday 3/16/13

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

Hugafication Cycle

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

Tactical Strength Program

3 Mile Rucksack Run
25 lbs. minimum

Friday 3/15/13

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:

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 70% 1x3@ 75%, 1x2 @ 80%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x3@ 80%, 1x2 @ 80%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10

Conditioning 3 sets

10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down 3-5 sets x 10-15 reps

Neck- Recommended
Arms- Optional

Baseball:

Practice/Game

Hugafication CyclePower Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5

TABATA
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups

The Dark Orchestra: Itching

The Dark Orchestra: Itching: Itching to itch while itching for the future.  The closer the near future moves my way, the further away it feels.  I wait, for waiting...

Thursday 3/14/13

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

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5
Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg
Hurdle Start 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x 20 yrds
Gallops 2x 20 yrds

Wall Drill 2x10

Agility

L-Drill x3
5-10-5 Shuttle x 3

Conditioning

14x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.

Baseball

Game/Practice

Hugafication Cycle

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 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

Power Clean 5x2 

Pull ups 3x Max

Conditioning
5 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Wednesday 3/13/2013

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: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 60%
Incline Bench 1x8@ 60%, 1x5@ 70%, 1x5@ 80, 1x2@ 90%
Clean Pull  4x5- Moderate
Step Ups 4x5- Moderate Light
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
Mobility-Perform these stretches after the dynamic warm up.

Leg Across Kicks- 5 kicks then hold
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5