Training From Zero: 24
Wednsday
Bike 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 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/ vested Single leg Glute Ham Back Ext 10 and 8 x 3
box stretch
Mid Line Rope Chop 8's 7,8/ 2 Up 1 Down Leg Curl 3 Sets 10 reps 55, 75, 85
2 Vest Inverted Row 4x10 / Band Pull Apart 4x15+
2x Purple Band Pushdown 20/ Calf Raise 21's
Pallof Press
stretch groin/ thoracic mobility
Wrestled Troy, he got a hold my leg about a minute or so in, got a takedown and I rolled into a pin...thats okay, I keep coming...troy's a hater, I hate him : )!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Training From Zero: Day 22
Monday
Eliptical 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 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, 8 4 more on left leg)2,4,6
Lo to Hi Rope Chop 8's 6-8/ Barbell Hip Thruster 3 Sets x 10 reps 185,275,345
3x Push Up w/2 vest + chain 20 seconds/ Face Pull 3x15 @12-16
stretch
Day 23 Training From Zero
Tuesday
Eliptical 20 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Mobility Drills 10 Minutes
Stretch 10
Most people are other people. Their thoughts are someone else's opinions, their lives a mimicry, their passions a quotation. ~Oscar Wilde, De Profundis, 1905
Don't be like most people : )
Monday
Eliptical 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 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, 8 4 more on left leg)2,4,6
Lo to Hi Rope Chop 8's 6-8/ Barbell Hip Thruster 3 Sets x 10 reps 185,275,345
3x Push Up w/2 vest + chain 20 seconds/ Face Pull 3x15 @12-16
stretch
Day 23 Training From Zero
Tuesday
Eliptical 20 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Mobility Drills 10 Minutes
Stretch 10
Most people are other people. Their thoughts are someone else's opinions, their lives a mimicry, their passions a quotation. ~Oscar Wilde, De Profundis, 1905
Don't be like most people : )
Saturday, March 27, 2010
Secret to Success #5- Dont ever lose sight of the true you
We all have inherent, natural qualites that sometimes we hide or lose sight of. Maybe you dont want to be the person you are or think you are. Is it alright to try and present something different from what or who you actually are???...I can't answer that, you have to answer that question for yourself. You define you!!!!!!! No one else can aptly describe you in an all encompassing way better than you can. I encourage you to keep growing as a person, but never lose sight of the way you were when you were a 5 year old kid.
I like the quotes from above because when I know that years down the line from now I wont be exactly where I picture myself, but I know I will be exactly where I am supposed to be...make sense : ), probably not to you... but it does makes sense to me
The life of every man is a diary in which he means to write one story, and writes another. ~James Matthew Barrie
Let the world know you as you are, not as you think you should be, because sooner or later, if you are posing, you will forget the pose, and then where are you? ~Fanny Brice
I like the quotes from above because when I know that years down the line from now I wont be exactly where I picture myself, but I know I will be exactly where I am supposed to be...make sense : ), probably not to you... but it does makes sense to me
The life of every man is a diary in which he means to write one story, and writes another. ~James Matthew Barrie
Let the world know you as you are, not as you think you should be, because sooner or later, if you are posing, you will forget the pose, and then where are you? ~Fanny Brice
Training From Zero: Day 15
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, 8 4 more on left leg)3,4,5
Lo to Hi Rope Chop 8's 6-8/ Ground Hip Thruster 3 Sets x 10 reps 154,243, 315
3x Push Up w/2 vest 20 seconds/ Face Pull 3x15 @12-16
Lower Ab and Plank finish
stretch
Day 16 Training From Zero
Tuesday
Eliptical 10 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Mobility Drills 10 Minutes
Stretch
Training From Zero: 17
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 7,8/ Pallof/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 70, 80
Chest Supported Row 4x10-12 @70/ Band Pull Apart 4x15+
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch
Thursday and Friday: off
Saturday
Training From Zero: Day 20
Eliptical 10 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 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, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10 50/60
Vested Natural Glute Ham raise 3x10/ Hanging Leg Raise 3x15
Chin Up/Pull Up/OG Pull with vest 3x 12/ Vested Scap Pushup 20/ Y/T/W's 15 reps 10's
Lower Ab and Plank finish
stretch
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, 8 4 more on left leg)3,4,5
Lo to Hi Rope Chop 8's 6-8/ Ground Hip Thruster 3 Sets x 10 reps 154,243, 315
3x Push Up w/2 vest 20 seconds/ Face Pull 3x15 @12-16
Lower Ab and Plank finish
stretch
Day 16 Training From Zero
Tuesday
Eliptical 10 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Mobility Drills 10 Minutes
Stretch
Training From Zero: 17
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 7,8/ Pallof/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 70, 80
Chest Supported Row 4x10-12 @70/ Band Pull Apart 4x15+
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch
Thursday and Friday: off
Saturday
Training From Zero: Day 20
Eliptical 10 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 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, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10 50/60
Vested Natural Glute Ham raise 3x10/ Hanging Leg Raise 3x15
Chin Up/Pull Up/OG Pull with vest 3x 12/ Vested Scap Pushup 20/ Y/T/W's 15 reps 10's
Lower Ab and Plank finish
stretch
Saturday, March 20, 2010
Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow - that is patience.”
I was asking some questions and looking for some answers a couple days back. Don't mind what I was asking about, who I was asking, or what I wanted to hear...well anyways I got an answer and it kind of came in an unusual format through a character that somewhat made me laugh. The answer to my question was simply: "When you're ready I will tell you." I think sometimes if we listen or stay open minded for a long enough time we can get answers from the most unusual forms and through the most unusual avenues. Dr Wayne Dyer once wrote "we should have a mind that is open to all things and attached to nothing." I think he was basically relaying what I'm trying to say- that in some cases answers will come to you in the most peculiar ways.
"I am waiting for the Lord, my soul is waiting for Him, and my hope is in His Word." Psalms 130:5
I was asking some questions and looking for some answers a couple days back. Don't mind what I was asking about, who I was asking, or what I wanted to hear...well anyways I got an answer and it kind of came in an unusual format through a character that somewhat made me laugh. The answer to my question was simply: "When you're ready I will tell you." I think sometimes if we listen or stay open minded for a long enough time we can get answers from the most unusual forms and through the most unusual avenues. Dr Wayne Dyer once wrote "we should have a mind that is open to all things and attached to nothing." I think he was basically relaying what I'm trying to say- that in some cases answers will come to you in the most peculiar ways.
"I am waiting for the Lord, my soul is waiting for Him, and my hope is in His Word." Psalms 130:5
Training From Zero: Day 8
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, 8 4 more on left leg)2,3,4
Lo to Hi Rope Chop 8's 7,8,9/ Hip Thruster 3 Sets x 10 reps 185,225, 275
3x Push Up w/vest 25 seconds/ Face Pull 3x15 @12
Lower Ab and Plank finish
stretch
Day 9 Training From Zero
Tuesday
Eliptical 10 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Foot Strength 5-10 minutes
Mobility Drills 15 Minutes
Lower Abs 5 minutes
Stretch
Training From Zero: 10
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 7,8/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 65, 75
Vested Inverted Row/ Band Pull Apart 4x12 @12
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch
Thursday and Friday: off
Saturday
Training From Zero: Day 13
Eliptical 10 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 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 45 Back Ext x 3 (10, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10 50/60
Vested Natural Glute Ham raise 3x12/ Hanging Leg Raise 3x15
Chin Up/Pull Up/OG Pull with vest 3x 12/ Vested Scap Pushup 20/ Y/T/W's 15 reps 10's
Lower Ab and Plank finish
stretch
I had a really busy week and I ate pretty damn bad! I gave in to stress and I'm really unhappy with myself for doing so! However, today's workout really put me back on the right track. I finished my workout by devoting about 10 minutes to stretching my adductors (aka my biggest lowerbody weakness). I envisioned Jean Claude Van Dam the whole time...that guy had a ridiculous combination of flexibility and speed. I am going to slowly progress things in...just like we preach at NX Level, a proper performance enhancement program has to be centered around proper progressions. Its been really hard to watch other athletes and be on this "beginner" routine. However, I can't get ahead of myself...hope everyone has an enjoyable weekend.
Friday, March 12, 2010
Training From Zero: Day 5
Friday
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 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg 45 Back Ext x 3 (10, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10
Glute Ham raise 3x12/ Hanging Leg Raise
3x Push Up 25 seconds/ YTW's 15 reps 10's
Lower Ab and Plank finish
stretch
Friday
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 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg 45 Back Ext x 3 (10, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10
Glute Ham raise 3x12/ Hanging Leg Raise
3x Push Up 25 seconds/ YTW's 15 reps 10's
Lower Ab and Plank finish
stretch
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