Day 4: Training From Zero
Thursday
Eliptical 10 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Foot Strength 5-10 minutes
Mobility Drills (cossack squat and band contreras series) 12 Minutes
Lower Abs 4 minutes
Stretch Relax (adductors and foam series)
Thursday, March 11, 2010
Wednesday, March 10, 2010
Training From Zero: Day 3
Wednsday
Bike 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 15+ minutes (higher reps)
vested Lunge Matrix/ Single leg Glute Ham Back Ext 10 and 8 x 3
Mid Line Rope Chop 8's/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 60, 65
Chest Supported Row 4x12 @ 65 / Face Pull 4x12 @12
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch
Felt great!!
Wednsday
Bike 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 15+ minutes (higher reps)
vested Lunge Matrix/ Single leg Glute Ham Back Ext 10 and 8 x 3
Mid Line Rope Chop 8's/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 60, 65
Chest Supported Row 4x12 @ 65 / Face Pull 4x12 @12
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch
Felt great!!
Tuesday, March 9, 2010
Sunday, March 7, 2010
Training From Zero: Day 1
Training From Zero: Day 1
Monday
Eliptical 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg Reverse Hyper x 3 (10, 6 4 more on left leg)
Lo to Hi Rope Chop 8's/ Hip Thruster 3 Sets x 10 reps 135,225, 245
3x Push Up 25 seconds/ Band Pull Apart w/ pelvic tilt 3x 15
Lower Ab and Plank finish
stretch
Awesome Day--I feel like I moved my body towards the right path. My focus on EVERYTHING is PERFECT POSTURE and PERFECT TEMP0. I am honing in on my pelvis and am focusing on keeping three points of contact with my feet during all exercises.
Monday
Eliptical 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg Reverse Hyper x 3 (10, 6 4 more on left leg)
Lo to Hi Rope Chop 8's/ Hip Thruster 3 Sets x 10 reps 135,225, 245
3x Push Up 25 seconds/ Band Pull Apart w/ pelvic tilt 3x 15
Lower Ab and Plank finish
stretch
Awesome Day--I feel like I moved my body towards the right path. My focus on EVERYTHING is PERFECT POSTURE and PERFECT TEMP0. I am honing in on my pelvis and am focusing on keeping three points of contact with my feet during all exercises.
I see you, Troy
-I would like to direct everyone's attention to Troy Dequaine's latest blog post (@ 200poundsis200pounds), "My Manifesto." If you haven't read it, let me tell you...it's a must read. Troy is our general manager at NX Level's Waukesha location. He is a friend of mine; he is a role model. Though charming, funny and at times a very sociable lad; I personally think of Troy as an introvert. He seems to be always thinking and observing. He is always reading a book...and not just about strength training; he likes reading about "things" of substance. Troy never sugar coats shit--I don't know if I'm like that; but I respect that in him. Troy is accountable. Troy is responsible. Troy has been through a thing or two. Troy trains hard. Troy works hard. Troy stomps his feet before a big deadlift. Troy is strong of body. Troy is strong of mind. Most importantly, Troy knows who Troy is. That is something to be valued.
"It's never crowded along the extra mile"- Dwyer
-Sunday's Secret to Success: Stay Late
-Congratulations to Jake Bodi on his big marks at the Arnold Classic Strongman Competition
-Congratulations to Jake Bodi on his big marks at the Arnold Classic Strongman Competition
Saturday, March 6, 2010
Inside Out: Training From Zero
This Monday I did some acceleration work because I was jacked about the nfl combine and Taylor Mays' stunning 40 yard dash. Awhile back Troy wrote about some huge strongman dude that he wanted to be like...and to be honest I'm not going to hate on that post because I want to be a freak like Taylor Mays...
I gotta marry for genetics and just someday create an athlete in his liking. This guy is 230 with about 5% body fat, reps 225 about 25 times, runs a 4.2ish 40 and jumps over 40 inches. I want to be that kind of freakish athlete & so I do all of the "cool training" they do...you know crazy plyometrics, lifting just to kill weight regardless of technique, and as Nic Hansen jokes, "I do acceleration work on my recovery days."
I've become so infatuated with the glamorous movements and methods that I've really reached that point where I feel like where I am at can't get any better without making a big change. Well this week I was squatting and basically months of training like a mad men finally took its toll and my lower back "gave out"...I've pretty much come to the realization that I dont practice what I preach. I had Matt Gibbons of Sport and Spine take a look at me and just like I knew he told me I had a pretty severe leg length discrepancy due to my pelvic tilt...that pelvis area has really been a focus of mine when thinking about sports performance lately. Back in the late summer and early fall, I was training and also really preaching to my athletes about the importance of being able to stay tight in their abdominal wall...as an athlete I've gotten away from that... I told Troy that my style of trainig is something I would never really prescribe to an athlete. My training program is much like a birthday cake made by a five year old...there is so many sprinkles and so much damn frosting that it really has taken away from the cake itself.
My goal is to change that. I created a needs analysis to address these dificiencies:
#1 Improve mobility and strength of my thoracic spine
a. daily mobility and soft tissue work
#2 Improve flexibility and mobility in adductors, ankles, and hip flexors
a. daily mobility and soft tissue work and flexibility
#3 Create a stronger anterior chain (low abs are a huge weak point)
a. daily lower ab strengthening exercises (isometrics, etc.)
#4 Strengthen posterior chain
a. 3 days a week, Troy recommended a Hard, light, and medium day...with that I will have to swallow my pride with my squatting and single leg/ quad dominant work
#5 Body Fat Reduction
a. I've been saying for the past 3 years that I would like to get my body fat down to the 5 to 8 percent area...my goal is to be at 6% by May 11th...paleo diet and discipline!
I'm calling this project: Training From Zero. I am thinking along the lines that, if I were an athlete molded from the ground on up, what would I first try to accomplish...my foundation has got to be mobility, flexibility, and something I would like to call "specific -long term -postural strength". I will spend a solid 3 to 6 weeks minimum building this base....I just have to be patient and will have to try and stay away from the glitzy training I love.
I gotta marry for genetics and just someday create an athlete in his liking. This guy is 230 with about 5% body fat, reps 225 about 25 times, runs a 4.2ish 40 and jumps over 40 inches. I want to be that kind of freakish athlete & so I do all of the "cool training" they do...you know crazy plyometrics, lifting just to kill weight regardless of technique, and as Nic Hansen jokes, "I do acceleration work on my recovery days."I've become so infatuated with the glamorous movements and methods that I've really reached that point where I feel like where I am at can't get any better without making a big change. Well this week I was squatting and basically months of training like a mad men finally took its toll and my lower back "gave out"...I've pretty much come to the realization that I dont practice what I preach. I had Matt Gibbons of Sport and Spine take a look at me and just like I knew he told me I had a pretty severe leg length discrepancy due to my pelvic tilt...that pelvis area has really been a focus of mine when thinking about sports performance lately. Back in the late summer and early fall, I was training and also really preaching to my athletes about the importance of being able to stay tight in their abdominal wall...as an athlete I've gotten away from that... I told Troy that my style of trainig is something I would never really prescribe to an athlete. My training program is much like a birthday cake made by a five year old...there is so many sprinkles and so much damn frosting that it really has taken away from the cake itself.
My goal is to change that. I created a needs analysis to address these dificiencies:
#1 Improve mobility and strength of my thoracic spine
a. daily mobility and soft tissue work
#2 Improve flexibility and mobility in adductors, ankles, and hip flexors
a. daily mobility and soft tissue work and flexibility
#3 Create a stronger anterior chain (low abs are a huge weak point)
a. daily lower ab strengthening exercises (isometrics, etc.)
#4 Strengthen posterior chain
a. 3 days a week, Troy recommended a Hard, light, and medium day...with that I will have to swallow my pride with my squatting and single leg/ quad dominant work
#5 Body Fat Reduction
a. I've been saying for the past 3 years that I would like to get my body fat down to the 5 to 8 percent area...my goal is to be at 6% by May 11th...paleo diet and discipline!
I'm calling this project: Training From Zero. I am thinking along the lines that, if I were an athlete molded from the ground on up, what would I first try to accomplish...my foundation has got to be mobility, flexibility, and something I would like to call "specific -long term -postural strength". I will spend a solid 3 to 6 weeks minimum building this base....I just have to be patient and will have to try and stay away from the glitzy training I love.
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