1:2
Wt 203
(M) Neuro Warm Up, Foot Speed and Top Speed Drills (Fast leg) Depth Landings x 15 (5 @max 34), Box Jumps 1x18 up to 12@41.5, 1 Bench 1rm (265) up to 235x5 (85+%) 2 DB Floor Press 3x 8 (75,90,80's) / 1 Leg Reverse Hyper 3x10 (3,5,5), 3 DB Chest Supported Row 3x8 (50-60) / Face Pull 3x10 4 DB Front Plate Raise 3 x 15 (15-25) / Band Pull Apart 3x15 5 DB Hammer Curls 3 x10 (40-45) / Rope Pushdown 3 x 10 12,15,16) 100 reps of ground based abs
(T) Cardio 130-150 hr for 16 minutes, recovery rope chops, planks, ant chain
(W) Skip Warm Up, Medballs, Nordic Curls 2 x 10, Snatch Pull Floor 4x2 @ 98, 137, 159,174 (2x2 Hang Snatch 137 & 142) / 1 Leg x Box Jump x 2, Box Squat (3 mats) 3 @ bar, 115-185-245-2@295-335-1@385-425-455-475 1 DB Bulgarian 3x 8 (30,65,70), 3x12 45 Back Extension (15,25,35), 1 x 20 sprinter, side plank up, toe touches w/45
(Th) NX Warm Up, Rope Chop Series, Hurricane 10 x25 seconds @4 incline @ 10.5 speed(1-Tire hits 12/starfish 12, 2-Green Plate Chop 12, Russian 12, 3- Pallof)
(F) Defranco Upper Body Warm Up, Medball Explosives, 3x Vested Max Pushups (go until speed slows) 30,25,25, CableLat Pulls 3x20 @10,12,8, YTW's 3x10 w/5's, BandPushdown 4x25/DB Alt Curl 3x10, rest 5 Acceleration Prowler March 4x20 yards (45,45+25, 45/45, 45/45+25) Acceleration Sled Drags 4x 20 yards (4 plates ++25/25)
(S/S) off
Great week of training. Diet is going really well. Loving this wheat grass drank each morning. Xmas partay tonight--progress will be put on hold.
"It is better to conquer yourself than to win 10,000 battles" Buddha
Saturday, December 11, 2010
Monday, November 29, 2010
Becoming a Ki Machine
Progam Goals:
Weight-BodyComp-10yd-20yd-30m-40yd-Vert-Broad-3FoldJump-Squat-PC-BenchMax/225
197-8%-1.45-2.55-3.75-4.45-36"-10'0-33ft-490-300-300/15
207-11%-1.55-2.65-3.95-4.6-32"-9'6-30ft+-475-275-275/9 (Current Pre-Program)
Focus Areas: Follow a similar DeFranco Style method, making my own adaptations directed towards my own needs analysis, more than anything I want to focus on performance nutrition...I am always most explosive with a low body fat and 190s weight
Cycle 1
(M) Neuro Warm Up, Depth Landings x 20 (10 max), Box Jumps 1x15 up to 10 @ 37.5 for 6 to 8, 1 Bench 1rm (265) 80% 2x5 (210), 2 DB Floor Press 3x 10 (75,85's) / 1 Leg Reverse Hyper 3x10 (3,4s), 3 DB Chest Supported Row 3x10 (45,50s) / Face Pull 3x12 4 Front Plate Raise 3 x 15 / Band Pull Apart 3x15
5 DB Hammer Curls 3 x10 (35s 40s) / Rope Pushdown 3 x 10 (10,12,14) 100 reps of ground based abs
(T) Cardio 140 hr for 20 minutes, recovery rope chops, planks
(W) Skip Warm Up, Medballs, Nordic Curls 2 x 10, Snatch Pull 4x3 @ 88, 132, 154,167 (1x3 Hang Snatch 132) / 1 Leg x Box Jump x 2, Box Squat (3 mats) 3 @ bar, 115-185-245-295-335-370 x 1-400x1--420x3, 1 DB Bulgarian 2x 8 (45,65), 3x10 45 Back Extension (10,20,30), 1 x 20 sprinter, side plank up, toe touches w/45
(Th) NX Warm Up, Rope Chop Series, Hurricane 9 x 12 @ 3 incline @ 10 speed @ 30 seconds (1-Tire hits 10/starfish 10, 2-Green Plate Chop 10, Russian 10, 3- Pallof)
(F) Defranco Upper Body Warm Up, Barbell Bench Test 225 x 9, 3x Vested Max Pushups (go until speed slows) 25,20,20, Cable/ Band Lat Pulls 3x20 @9, YTW's 3x10 w/5's, BandPushdown 4x25/DB Alt Curl 3x10, rest 5 Acceleration Prowler March 4x20 yards (45,45+25, 45 +45s) Acceleration Sled Drags 4x 20 yards (4 plates ++)
(S/S) off
"Flow with whatever may happen and let your mind be free: Stay centered by accepting whatever you are doing. This is the ultimate" - Chuang TZU
Weight-BodyComp-10yd-20yd-30m-40yd-Vert-Broad-3FoldJump-Squat-PC-BenchMax/225
197-8%-1.45-2.55-3.75-4.45-36"-10'0-33ft-490-300-300/15
207-11%-1.55-2.65-3.95-4.6-32"-9'6-30ft+-475-275-275/9 (Current Pre-Program)
Focus Areas: Follow a similar DeFranco Style method, making my own adaptations directed towards my own needs analysis, more than anything I want to focus on performance nutrition...I am always most explosive with a low body fat and 190s weight
Cycle 1
(M) Neuro Warm Up, Depth Landings x 20 (10 max), Box Jumps 1x15 up to 10 @ 37.5 for 6 to 8, 1 Bench 1rm (265) 80% 2x5 (210), 2 DB Floor Press 3x 10 (75,85's) / 1 Leg Reverse Hyper 3x10 (3,4s), 3 DB Chest Supported Row 3x10 (45,50s) / Face Pull 3x12 4 Front Plate Raise 3 x 15 / Band Pull Apart 3x15
5 DB Hammer Curls 3 x10 (35s 40s) / Rope Pushdown 3 x 10 (10,12,14) 100 reps of ground based abs
(T) Cardio 140 hr for 20 minutes, recovery rope chops, planks
(W) Skip Warm Up, Medballs, Nordic Curls 2 x 10, Snatch Pull 4x3 @ 88, 132, 154,167 (1x3 Hang Snatch 132) / 1 Leg x Box Jump x 2, Box Squat (3 mats) 3 @ bar, 115-185-245-295-335-370 x 1-400x1--420x3, 1 DB Bulgarian 2x 8 (45,65), 3x10 45 Back Extension (10,20,30), 1 x 20 sprinter, side plank up, toe touches w/45
(Th) NX Warm Up, Rope Chop Series, Hurricane 9 x 12 @ 3 incline @ 10 speed @ 30 seconds (1-Tire hits 10/starfish 10, 2-Green Plate Chop 10, Russian 10, 3- Pallof)
(F) Defranco Upper Body Warm Up, Barbell Bench Test 225 x 9, 3x Vested Max Pushups (go until speed slows) 25,20,20, Cable/ Band Lat Pulls 3x20 @9, YTW's 3x10 w/5's, BandPushdown 4x25/DB Alt Curl 3x10, rest 5 Acceleration Prowler March 4x20 yards (45,45+25, 45 +45s) Acceleration Sled Drags 4x 20 yards (4 plates ++)
(S/S) off
"Flow with whatever may happen and let your mind be free: Stay centered by accepting whatever you are doing. This is the ultimate" - Chuang TZU
Wednesday, June 23, 2010
Trying to live in the here and now
The other day I came across a great quote by Emerson in which he said that "We are always getting ready to live but never living." My personality seems alot like that quote. For me it seems like the future is always looming ahead of me....tbis is when you respond, "Well no shit it is!" I think we aspire alot of times to do better or look forward to that moment when someday we are "better." Sometimes I think I lose sight of the fact that a worthwhile life is one in which we're living in the here and now. I want to learn from my past but at this point I dont want to let the "future" exist as common thought...thats all it is...thoughts. I think it should be a major goal to start putting together collections of "here and now" moments for my life. Planning ahead is helpful, dont get me wrong their, but look at two of its numerous definitions:
1. A scheme, program, or method worked out beforehand for the accomplishment of an objective: a plan of attack. (worked out beforehand...how can you work out what hasnt happened beforehand)
2. In perspective rendering, one of several imaginary planes perpendicular to the line of vision between the viewer and the object being depicted. (imaginarey???hmm)
I guess my point is that plans never go exactly according, they just don't. We can plan all we want, but when it alcomes down to it the big common missing link to staying on your path has to do with your purpose. A purpose driven life doesnt necessarily dictate your future, it more or less serves as your present guideline for your here and now moments. If your purpose is to be happy than you should be smiling now. Notice how I didn't say "happier."... Which would connotate a past and future self. Be happy. Be happy. Be happy...its that simple. We become so goal oriented and comparative with everything we do that we forget what we are actually doing. Today I had an athlete come in and train. Athletes come in to get better...they think, "man someday I'm going to be this big time scholarship player and I'm going to run a 4.3 40 yard dash." Its that goal, that goal, that goal, that drives us. Your so obsessed with that goal that you lose fact of where you are. People want to think about the goal and the journey to get their. How does a pilot fly in the dark or in the middle of a storm? They have a purpose in the air and thats to fly the plane, it isnt to land the plane. Thats way to far ahead...plus you cant see the runway. So what do you do to get their...you pay attention to where you are at. You use your values and principles that are with you in the here and the now. No matter which way you want to look at it the plane is going to land. Pilots wont look ahead to far. They have faith that if they stick to their here and now moments, the plane is going to land when it is supposed to. So question yourself, What are you doing right now? Did you remember thinking about that when you were a kid. No. You went out and played and fell asleep and ate and you just went out and did and you didnt necessarily think. You lived in the here and now. You were flying your own plane and you had a certain blind pilot faith.
1. A scheme, program, or method worked out beforehand for the accomplishment of an objective: a plan of attack. (worked out beforehand...how can you work out what hasnt happened beforehand)
2. In perspective rendering, one of several imaginary planes perpendicular to the line of vision between the viewer and the object being depicted. (imaginarey???hmm)
I guess my point is that plans never go exactly according, they just don't. We can plan all we want, but when it alcomes down to it the big common missing link to staying on your path has to do with your purpose. A purpose driven life doesnt necessarily dictate your future, it more or less serves as your present guideline for your here and now moments. If your purpose is to be happy than you should be smiling now. Notice how I didn't say "happier."... Which would connotate a past and future self. Be happy. Be happy. Be happy...its that simple. We become so goal oriented and comparative with everything we do that we forget what we are actually doing. Today I had an athlete come in and train. Athletes come in to get better...they think, "man someday I'm going to be this big time scholarship player and I'm going to run a 4.3 40 yard dash." Its that goal, that goal, that goal, that drives us. Your so obsessed with that goal that you lose fact of where you are. People want to think about the goal and the journey to get their. How does a pilot fly in the dark or in the middle of a storm? They have a purpose in the air and thats to fly the plane, it isnt to land the plane. Thats way to far ahead...plus you cant see the runway. So what do you do to get their...you pay attention to where you are at. You use your values and principles that are with you in the here and the now. No matter which way you want to look at it the plane is going to land. Pilots wont look ahead to far. They have faith that if they stick to their here and now moments, the plane is going to land when it is supposed to. So question yourself, What are you doing right now? Did you remember thinking about that when you were a kid. No. You went out and played and fell asleep and ate and you just went out and did and you didnt necessarily think. You lived in the here and now. You were flying your own plane and you had a certain blind pilot faith.
Sunday, April 25, 2010
Monday Training From Zero Cycle 3
Eliptical 3/ Power plate and roll out 17
foot strength 3 to 5
Dynamic warm up, ground based mobility/ low abs /activation 15
Single leg glute ext x 8 w/green than red plate/lunge series stretch
Lo to hi 3x8 / Rdl, deep sit, hang shrug 4's x bar + greens, bar+ blues
5x4 clean shrug from floor 199,243,268, db jump shrug w/70's, 288x2
Cable/Wall Drill/ Prowler March 10 yards/ 2 15 yard 2 point starts (4)
Barbell Hip Thrust 3x10 @ 185,315,405 to single leg slideboard leg curl w/weight/ Blast Strap Row w/vest 3x8
stretch
Tuesday
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
Rev Hyper 3,6/45lb cossack squat and squat press/hip flexor box
Midline Cable 3x8 & Superman Arch Up 8/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, lateral bound and stick 3 rounds of 8 total jumps, push steps
DB Bench 3x8 @ work up to 75,95,100/ Face Pull 3x15
Lat Pulldown 4x10 w / EZ Bar Skull Crusher 4x8
DB Shrug 3x15/YTW's10/DB Curl
Wed...abdominal core warm up 10 x 20 reps...vibration...hills 8x25 yards...easy run...stretch
Thursday
Vibration and roll out and stretch
Ankles
Dynamic Movement, low abs, ground based mobility and activation
Single leg reverse hyper 2x10,8 @ 3,6/ squat to press/ box hip flexor stretch
Pallof 3x8 @ 8,10,12/snatch complex up to bar yellow
Paused Box Jump w/out countermovement 2x5 @ 30,36
Sumo Deadlift 2x5,3x4 @154,265,325,345,375
Broad Jumps 2x5 best of 9'6
Barbell Lunge 2x20 yards @130,165
Reverse Hyper 3x 12 @6,10,12/2 up 1 down leg curl 2x12
Friday
Vibration/ankles/dynamic warm up/
runner machine/cossack/rev lunge
foot ladder drills and 1/2 star drills
OG Chin 4x8 @25-35/ Medball Jump Throw 4x6
Barbell Push Up w 3 vest (60lbs) 3x20 reps as fast as possible/ Heavy Band Standing Row 3x16 reps
2 sets heavy rope pushdown x12/face pull/scap push ups
sprints 5x40 yards
Eliptical 3/ Power plate and roll out 17
foot strength 3 to 5
Dynamic warm up, ground based mobility/ low abs /activation 15
Single leg glute ext x 8 w/green than red plate/lunge series stretch
Lo to hi 3x8 / Rdl, deep sit, hang shrug 4's x bar + greens, bar+ blues
5x4 clean shrug from floor 199,243,268, db jump shrug w/70's, 288x2
Cable/Wall Drill/ Prowler March 10 yards/ 2 15 yard 2 point starts (4)
Barbell Hip Thrust 3x10 @ 185,315,405 to single leg slideboard leg curl w/weight/ Blast Strap Row w/vest 3x8
stretch
Tuesday
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
Rev Hyper 3,6/45lb cossack squat and squat press/hip flexor box
Midline Cable 3x8 & Superman Arch Up 8/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, lateral bound and stick 3 rounds of 8 total jumps, push steps
DB Bench 3x8 @ work up to 75,95,100/ Face Pull 3x15
Lat Pulldown 4x10 w / EZ Bar Skull Crusher 4x8
DB Shrug 3x15/YTW's10/DB Curl
Wed...abdominal core warm up 10 x 20 reps...vibration...hills 8x25 yards...easy run...stretch
Thursday
Vibration and roll out and stretch
Ankles
Dynamic Movement, low abs, ground based mobility and activation
Single leg reverse hyper 2x10,8 @ 3,6/ squat to press/ box hip flexor stretch
Pallof 3x8 @ 8,10,12/snatch complex up to bar yellow
Paused Box Jump w/out countermovement 2x5 @ 30,36
Sumo Deadlift 2x5,3x4 @154,265,325,345,375
Broad Jumps 2x5 best of 9'6
Barbell Lunge 2x20 yards @130,165
Reverse Hyper 3x 12 @6,10,12/2 up 1 down leg curl 2x12
Friday
Vibration/ankles/dynamic warm up/
runner machine/cossack/rev lunge
foot ladder drills and 1/2 star drills
OG Chin 4x8 @25-35/ Medball Jump Throw 4x6
Barbell Push Up w 3 vest (60lbs) 3x20 reps as fast as possible/ Heavy Band Standing Row 3x16 reps
2 sets heavy rope pushdown x12/face pull/scap push ups
sprints 5x40 yards
Friday
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug bar +greens, bar+blues
Trap Bar 4x6,4,2,2 @165,275,385,435 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 3x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Back Squat x band 115x5, 185x5,225x5 10 @ 270 w/.5, than1.0 than 2.0 min rest
RFESS front squat grip 115x8,160x8
Glute Ham 3x8 w/25 to 35 / 2 up 1 down leg curl 2x12 50/75
Sat sun off
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug bar +greens, bar+blues
Trap Bar 4x6,4,2,2 @165,275,385,435 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 3x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Back Squat x band 115x5, 185x5,225x5 10 @ 270 w/.5, than1.0 than 2.0 min rest
RFESS front squat grip 115x8,160x8
Glute Ham 3x8 w/25 to 35 / 2 up 1 down leg curl 2x12 50/75
Sat sun off
Wed Training
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
Rev Hyper 246/45lb cossack squat and squat press/hip flexor box
Midline Cable/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, crossover runs to sprint 5 yards 6x5 yards, band walks
Barbell Bench 95 x 15, 145x155, 195x13/ Face Pull 3x15
Lat Pulldown 3x10 w /bands/Band Push down 15
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
Rev Hyper 246/45lb cossack squat and squat press/hip flexor box
Midline Cable/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, crossover runs to sprint 5 yards 6x5 yards, band walks
Barbell Bench 95 x 15, 145x155, 195x13/ Face Pull 3x15
Lat Pulldown 3x10 w /bands/Band Push down 15
Monday, April 19, 2010
Training from Zero: Cycle 2
Monday
3min eliptical
Stick and stretch and power plater 20 minutes
Low ab/foot strength
Dynamic movement/ Ground based
Single leg glute ext x 8 w/blue plate/lunge series x 2
Lo to hi 3x8 / Rdl, deep sit, hang shrug 5's x 3 bar + 10, yellow +5's
Rack Pull 225x5, 275x4, 315 x 3, 405 x 3 x 1 / Band Pull Apart x15
Prowler 8x25 yards @ 90x2,180x2,270x2
2x10 yards from kneeling
Barbell Hip Thrust 3x10 @ 185,315,405/ Blast Strap Row 3x8
stretch
Monday
3min eliptical
Stick and stretch and power plater 20 minutes
Low ab/foot strength
Dynamic movement/ Ground based
Single leg glute ext x 8 w/blue plate/lunge series x 2
Lo to hi 3x8 / Rdl, deep sit, hang shrug 5's x 3 bar + 10, yellow +5's
Rack Pull 225x5, 275x4, 315 x 3, 405 x 3 x 1 / Band Pull Apart x15
Prowler 8x25 yards @ 90x2,180x2,270x2
2x10 yards from kneeling
Barbell Hip Thrust 3x10 @ 185,315,405/ Blast Strap Row 3x8
stretch
Subscribe to:
Posts (Atom)
