And let it begin

Just did Troys gripper workout.....easy! I don't know what he's crying about...things felt like chopsticks in my hands....my tempo went like this: squeeze, squeeze 2-3-4, squeeeeeeze, squeeeeeze harder...ooops i just squeezed so hard the non pliable metal just shattered into small little fragments!!!!

“We're all given some sort of skill in life. Mine just happens to be beating up on people (like Dequaine).”
Sugar Ray Leonard/ Giff Quote
P.S.--Whats ya maja dude?????
Ima be throat choppin you at night

Thursday
Work and Rest : )

Friday
stick and vibration
Accel Warm Up
Ground based mobility and activation (runner machine x 2)
Badger Neuro/Accell Wall/Fast arms
Walk to 10 yard sprint, jog 5-15
Jump 2x LLL, 2x RRR from kneeling start
3pt Sled Sprint 3x20 yards @25 lbs
15mBox 4 pt Free Sprint-bound-25m free-bound-35m free
Block Snatch 4x 4,3,2,1 @ 88, 132, 154, 163 (thanks for the tip nick)
Block Clean 4x4,3,2,1 @ 199,221, 243, 253

Opportunity rarely knocks on your door. Knock rather on opportunity's door if you ardently wish to enter- Barry C. Forbes

Tuesday Training
Recovery
Bike 6/ Elliptical 6
Abs 10x26 (260ish reps)
Stick Rolling, hip openers, stretch

Wednesday Training
Vibration and Stick
NX Dynamic Warm Up and Ground Based mobility/activation
Lateral Ladder Drills
Trap Bar Deadlift up to 3x5 @ 325,375,415
Broad Jump x5 9+
Banded Speed Squats 6x2 225
Rev Hyper 4x12/Hip Flexor Pullin and Ab Turns
Prowler 4x15 yards @160
5 min shitbag circuit (ytws, face pulls, arms,etc.)

Training

Monday Training
Stick/Vibration
Accel Warm-Up
Ground based mobility and activation/ Runner Machine
Box Taps 2x10 seconds
Accel Wall Drill/ Fast arms x 2
Power Skip 2x15 yards, Hurdle Hop to Sprint 2x5/sprint 10
6x 5 yard frequency into 5-10 yard sprint Ickey x 2, Quick x 2 Ankling x 1, High Kneex1
Lateral Accel bound x2
Medball Throws 2 x 10 chest pass/overhead toss
Vested Jump Squat w/ DB's 20's 6/4 free x 3
Chain Incline Bench 5x3 (2 chains@135)/ Barbell Row 5x5(155-185)

Sunday's Secret to Success-- 1. Do one more

Sometimes I feel like, maybe even we feel like, we are always just one spot, one play, one decision, one action, or one moment away from achieving the goals we set. Today I stumbled across an old bin that housed old football memories and keep sakes...I found a handout, titled "Secrets to Success", that was given to me by my seventh grade football coach, Tim Paulson. The number one secret or principle was "Do one more." Your habits dictate whether or not you attain those goals you set for yourself. Make it a habit to be proactive and "do one more!"

Fire and Wood

Training
Friday
Stick/Vibration
Accel Warm Up
Ground based mobility and activation
Neuro series + 3 broad jumps
Accel wall/ Fast arms x2
4x20 yard sled sprint, 2x30 yard free sprint
Power Snatch (with 2 mats)4x3 @ 88, 110,132,154
Power Clean/Pull (with 2 mats) 4x3 @ 199,221,2x243

Saturday
Recovery/ General Strength
Eliptical 10 min
Push/ Pullup/ Upper back/ Hamstring x 3
Abs...approximately 100 reps of decline sit-ups, hanging leg raises, and straight leg sit-ups
Mobility Drills (every drill you could imagine)
Stick WRRRolll
My mangina came out (to the point were tissues were laid on the platform) during my cleans...arm was numb so i couldn't catch my last two sets...all in all I'm going back to the old school recovery method...I have always been the type of athlete who feels like a million bucks when he's rested, but also loses his legs with in days of high volume...I think I'm a mixture of the good old fashion " fire and wood athlete"...for more on that check out this interesting article http://mikedemeter.com/articles/5%20Elements%20-%20Poliquin.pdf

There is no way to happiness; happiness is the way

Throughout the last eight months I have been very fortunate to have created some great relationships while at NX Level. Thus far my career seems to be speed balling down the turf. As some would say, my time at NX has gone by with the blink of an eye. Months and months back, while still at Whitewater,I was finalizing my internship plans. I looked toward a future career in the strength and conditioning field thinking about box jumps, hang cleans, foam rolling, 40 yard dash starts...I thought about making athletes better by way of programming, exercise selection, and coaching techniques. What I never thought about was the extraneous characteristics and often overlooked wonders and highlights that really make what we do a joy. I've really came to realize that, although I am still obsessed with the aforementioned traits (40 yard dash starts, etc); I frickin love this job because of two key things. Number 1: I am surrounded by great people & Number 2: I've chosen to both be happy and to find love/reward in what I do!!!

#1 The Great People Around Me- It's not to often a workplace is completely uniform in terms of their interests and goals. Put simply..we f-ing love to train and we f-ing love to train others. We are lucky to have each other. Some time's the hours do grow slightly old, but f#$%, time is only a measurement anyways. Yes, we do get tired and maybe a little cranky, but it makes it so much easier for us when we come to realize that the guy or girl, athlete or kid...whomever it may be (yeah that even includes T-Bone) is jacked up to be at NX, to get a chance to better themselves in the workout that they've been looking forward to all day...to joke around with their "trainer". We are very fortunate to get the best of the people we work with and that is what makes this job so rewarding. Our job's essentially boil down to aiding people in their physical betterment...but we all know that a little exercise is definitely medicine for the soul.
#2-Happiness as my choice & not just my prerogative--I think whats made me so happy with where I am at right now is that I've let myself become happy...I've chosen to be happy...Making the choice to view the world around me as a painting I created and not a photo someone else has taken; has given me direction with how I want to lead each day. A couple entries before I blogged about perspective. I think for the first time in my life I have perspective on things. As human beings we are constantly in search of this mythical allusion of happiness-- that it's out there some where to be found...this misconception is worthless and extremely misleading to those who try and give it truth. You are happy if you want to be happy. Contrary to happiness, if you're always out their searching for more you're bound to never find that certain "it". My grandpa used to tell me when I was a kid, as a matter of fact he still does to this day, "you are special because you are you." I think he told that to all of his grandchildren, but he was damn right. You are you! There isn't anyone like you in mind, body, and spirit. You can guarantee that... My point is for this happiness to occur you have to love yourself.
To leave you for the day I would like to finish with a powerful quote by my favorite author, Wayne Dyer.

"If you change the way you look at things, the things you look at change."

Tuesday Training
Recovery
Bike 4/ Elliptical 4
Abs 10x26 (260ish reps)
Stick Rolling and light skip/stretch

Wednesday Training
Vibration and Stick
NX Dynamic Warm Up and Ground Based mobility/activation
Box Jumps 4-5 up to 46 inch box
Chain Box Squat 3x5 @ 205,275,345 (felt really good)
Banded Speed Deadlifts 8x1 @ 275 (thanks T-Roy)
Eccentric/Regular Glute Ham Raise 4x6 with 75
Prowler 4x15 yards @160

Start of Speed-Strength Block

Monday Training
Top Speed/Elastic Emphasis
Short W-UP
Accel Dynamic
Hurdle Drills
Ground based and activation/ Runner Machine
Badger Neuro Series/ low pogo hurdle hops 2x10
Flying Sprints 1x 5/10, 10/15, 15/20, 20/25, 1x walk 5 to 35 sprint
SLB 20 yards...Run in alt. leg bounding 30 yardsx2
Jump Squat 3x10 30lb db's
Medball Throws 2 x 10 chest pass/overhead toss
Chain Incline Bench 4x5 (2 chains@115)/ Barbell Row 4x6(60-70)
5 minutes of choice shitbag circuit and Standing Hip Flexor Pullins

Saturday
Stick
NX Warm Up 1/2
Ground Based Mobility and Activation 1/2
Ladder Footspeed 2 1/2 min.
Block Jump Shrugs 3x3 155,245, 335/ Seated Broad Jump x 3 p.r.@8'9" in bball shoes
Deadlift up 1x263,350,405x2, 450...felt horrible so i called the lift off
Step Up (barefoot) 4x5 185,205,225x2
Chin 3x5@ 45-75, finished with a max set of 25 (left some in the tank)
5 min shit-bag circuit (10 reps each of hip thrust, shoulder 21's, calves, arms)
Hi Prowler Push 3x25 yards @ 45's
core chops/sprinters
Going to eat like a pig!!!!!!!!!!!!!!!!!!!OINK

Ta Ta Training

Wednesday
Recovery
8 min bike/eliptical/
abs 10x25 (250 reps)
Stick WRRoll, quick quick stretch

Thursday Training
A.M.
Stick and vibration
Accel Warm-up 1/2
Ground based and activation 1/2
Runner Machine Series x 2
Badger Neuro Frequency
Accel wall/fast arms x 2
Start Series 4x 5
Sprints 20x4,30x3, 40x2 Kneeling4,Wall3, 40 start2
P.M.
Quick Warm-up
Bench up to 235x3, 245x3...rack lockouts 2x3 @265,285 (horrible elbow pain)
Close Grip Band Lo Cable Pull 4x8/2 Rope Face Pull 4x15,15,12,12/Straight Leg Hanging Leg Raise 4x12
DB Floor Press 3x10,8,6 75/90/105...X Band Upright Row 3x15...Decline Sit up 2x15

Tuesday Training
Acceleration Warm Up 1/2
Ground Based Mobility and Activation 1/2
Seated Box Jumps 6x2 30,36,42...max hit a 48 inch jump
Box Squat up to 5x3 @ 400 felt great thanks t-roy
Glute Ham Raise 4x5 @25,50,75's/3x6 Heavy Band Hip Flexor Pullin
Hi/Lo Prowler Sprint 15/15 w/140/90 x4

Training
Friday
Recovery
Bike/Eliptical 8 short minutes
Long Stick Roll
Abs 10x22 (220)
Hip openers/ quick stretch

Saturday
Stick
NX Warm Up 1/2
Ground Based Mobility and Activation 1/2
Ladder Footspeed 3 min.
Block Jump Shrugs 3x3 135,225,315/ Seated Broad Jump 3x3
Deadlift 4x4 @ 415, + 1x 20 second hold
BB Military Press 4x 4, @ 155/ Chin 4x5 @ 55
Step Up 3x5 175,195,215
5 min shit-bag circuit
Hi Prowler Push 4x25 yards @ 35's

Perspective...perspective...perspective

“We can let circumstances rule us, or we can take charge and rule our lives from within.”- Earl Nightingale
I like this quote a whole lot. How many times do we make a situation worse than it really is or vice versa? It's all about Perspective...perspective...perspective...perspective. It's really hard sometimes to make the best out of what you have and become blind to any negatives in our lives. I think practicing a brighter outlook or maybe becoming one who sees the big picture is really about making happiness a habit. You have to force it sometimes and it may take repitition to always think in a positive manner. However, as many would agree we are definately creatures of habit....and you're habits become who you are and what you are all about.

Thursday Training
A.M.
Stick and vibration
Accel Warm-up 1/2
Ground based and activation 1/2
Runner Machine Series x 2
Badger Neuro Frequency
Accel wall/fast arms x 2
Start Series 4x 5
Sprints 10, 20, 30, 40, 30 ,20 , 10
Bench up to 5x4 @ 225-230
P.M.
Quick Warm-up
Vested Inverted Row 4x12/Face Pull 4x15,15,12,12/Straight Leg Hanging Leg Raise 4x12
DB Floor Press 3x8 80/90/100...DB Shrug 3x12 120...Decline Sit up 2x15

Tuesday Training
Acceleration Warm Up 1/2
Ground Based Mobility and Activation 1/2
Seated Box Jumps 4x2 @ 30,37,42,42
Box Squat up to 5x4 @ 370 (special thanks to T-Roy)
Rev Hyper 3x12/3x6 Heavy Band Hip Flexor Pullin
Hi/Lo Prowler Sprint 15/15 w/120/70

Wednesday Training
Recovery
Eliptical 5/ Bike 5/Abs 10x22 (220 Reps) Stick Roll 20, Mobility 5/ Skip Series, Stretch 20
Got's to keep learning from the people around me!
"Education is not preparation for life; education is life itself."
-John Dewey:

I'm Back

Troy and Allison, sorry for the time away...
Since I last wrote in I finished with a Deadlift workout on the 19th and didnt post..than after a long weekend I became gravely ill. The time away allowed me to recover and really put my training into perspective...I am severly overtrained. I am starting back up my three week strength/ three week speed block...heres how the week looked

Tuesday's Workout
Acceleration Warm-Up
Stick Roll
Ground Based Mobility and Activation
Seated Box Jumps 2x3 @ 37 inches
Box Squat worked up to 5x5 @ 340
Seated Box Jumps 2x3 @ 37 inches
Glute Ham Raise 3x6 @ 40,50,60
Prowler 4x Hi 15 @ 50lbs/low 15 @ 25 lbs

Wednsday Training
Recovery
Stick Roll
Abs 200 reps (10x20)
Backward run and side skip series/
Hip Openers and Mobility
Stretch

Thursday Training
A.M.
Dynamic Warm-Up
Ground based Mobility and Activation
Runner Machine Series x 2
Neuro Frequency Drills
Accel Wall x 2
Start Series 4x 5 yards
Kneeling Sprints 2x5, 2x 15, 2x25, 2x35
P.M
Upper Warm Up
Bench 5x5 @ 210
Chest Supported Row 4x8/Band PullApart 4x15/ Srt Leg Hanging Leg Raise 4x10
DB Incline Bench 2x10/ 1 Arm DB Shrug 2x12/ Decline Plate Sit Up 2x15

Friday
Stick Roll
Abs 10x20 (200 reps for those who can't do math)

Saturday
Stick
NX Warm Up 1/2
Ground Based Mobility and Activation 1/2
Ladder Footspeed 2 min.
Block Jump Shrugs 3x3/ Seated Broad Jump 3x3
Deadlift 4x5 @ 383, + 1x 20 second hold
BB Military Press 3x 5 @ 145/ Chin 3x6 @ 45
Step Up 3x5 165,185,205
Hi Prowler Push 4x25 yards @ 25's
Sunday
Off/light stick & stretch

"We are at our very best, and we are happiest, when we are fully engaged in work we enjoy on the journey toward the goal we’ve established for ourselves. It gives meaning to our time off and comfort to our sleep.”-Earl Nightingale