Courtesy the guys at EliteFitness. Stuff everyone should know.
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2 years ago
Saturday, October 2, 2010
Friday, October 1, 2010
My Friday Workout For Your Edification
Well I finally got a chance to workout alone so I was able to step up the intensity quite a bit. The guy I’ve been working with decided to take the day off. As always I took a one minute between sets. Some inbetween movements, like the side bends, take slightly longer. Here is a sample of what I did:
* Front squats – 3 x failure @ 135lbs + drop sets
- light bike work b/w sets - 1 min
* Chin ups - 3 x failure (13, 8, 6, + a few rest-pause sets at the end)
- Roman chair side bends b/w sets, 3 x 20 with 25lb disc
* Low cable flys 3 x failure @ 80lbs + drop sets
- Lying leg raises b/w sets, 3 x failure with 15lb DB b/w feet
* Inverted rows - 3 x failure + rest-pause sets at end
- Strong bike work b/w sets - 1 min
* Weighted dips - 3 x failure with 15lb DB plus drop set on the dip assist machine
- Weighted crunches b/w sets, 3 x failure @ 70lbs
* Lower back extensions w/ 25lb disc - 3 x failure
- Strong bike work b/w sets - 1 min
* Swiss ball pushups - 3 x failure
- Strong bike work b/w sets - 1 min
I'm definitely tired now. This evening I get to put myself through some agility and explosion drills. Hooray?
* Front squats – 3 x failure @ 135lbs + drop sets
- light bike work b/w sets - 1 min
* Chin ups - 3 x failure (13, 8, 6, + a few rest-pause sets at the end)
- Roman chair side bends b/w sets, 3 x 20 with 25lb disc
* Low cable flys 3 x failure @ 80lbs + drop sets
- Lying leg raises b/w sets, 3 x failure with 15lb DB b/w feet
* Inverted rows - 3 x failure + rest-pause sets at end
- Strong bike work b/w sets - 1 min
* Weighted dips - 3 x failure with 15lb DB plus drop set on the dip assist machine
- Weighted crunches b/w sets, 3 x failure @ 70lbs
* Lower back extensions w/ 25lb disc - 3 x failure
- Strong bike work b/w sets - 1 min
* Swiss ball pushups - 3 x failure
- Strong bike work b/w sets - 1 min
I'm definitely tired now. This evening I get to put myself through some agility and explosion drills. Hooray?
Thursday, September 30, 2010
Wednesday Night Training
Here is a sample of the workout I put a friend through last night. I'm sure Camp Gladiator was trembling as I rubbed my sicky training skills with one client all over their faces.
I tried to focus on 3 areas: agility, explosiveness, and stamina. I added some core work and pushups just to push his muscles that much more.
We began with some dynamic stretches:
* Leg swings front to back - 10 swings each leg
* Leg swings side to side - 10 swings each leg
* Exaggerated lunges - 5 each leg
I then had him take a jog around the park, with two 20yd sprints to get that initial burn out of the way.
First up was the high stepping agility drill with a sprint on the back end and push ups at the start.
From the start, sprint to the first cone and high step through. I had him hit one foot per space. After the 6th cone I had him sprint to the last cone, touch it, sprint back then hit BOTH feet per space. Once he got back to the start I had him drop and give me 10 pushups. Repeat this twice for one set, rest 1 minute. We did 3 sets of this.
Next up I had him do alternating leg step-ups (using a bench) for 30 seconds, directly into planks. He did a 12 second hold on each side. One grouping of step ups and planks equals a set. He did 3 sets with only a minimal 5 second break.
After a short break, we got into the fun four cone drill.
Each cones are 10 yards apart. I had him start at the bottom left cone. You start with a crossover run to the cone, then high step/knees to the top, shuffle over, then backpedal back to the point of beginning. I had him do this continuously for 30 seconds followed by 15 jumping jacks. Rest 1 minute. That equals 1 set. We did 3.
After a short break (short meaning 2 minutes) I had him do a circuit of donkey kicks with pushups. There are several variations of the donkey kick. You're essentially in a pushup position, but with one leg in the air (slightly bent, ready to kick) and the other leg ready to spring your back half in the air. One rep consists of springing with the planted foot, and while in the air kicking out with your other foot. I had him do 10 reps on one leg, then drop down and do 5 pushups. I had him immediately do 10 reps on the next leg then 5 more pushups. That constitutes one set. He did 3. If the donkey kick move is confusing (as explained) then hop on youtube. The internet is a wonderful thing. Even moreso than me. Kidding, but seriously I have a sparkling personality.
After this was the 3 cone pro agility drill, or Kobe Bryant drill. I changed it up some.
This is a shuffle drill so make sure your knees are bent (approx. 45*), with your ass out and back arched. Your hands should be up at your sides. Sound like a basketball drill yet? This is killer. You start at the far left cone. From there, explode to the middle cone, and shuffle back to the left. Upon returning to the far left cone, shuffle across to the far right cone. From the far right cone, shuffle to the middle cone and then BACK to the far right cone. From the far right cone, shuffle back over to the far left cone. Repeat this for 20 seconds. Still not clear? Let's number the cones 1-2-3. I'm sure you can figure out which is which. Here is how the numbers look when shuffling:
1-2
2-1
1-3
3-2
2-3
3-1
Make sense? The cones are each 5 yards apart.
At this point he was struggling so I had him do a light jog around the park (.4 miles approx) with 2 sprint intervals. I smiled at the sprints because they were more like a normal stride once he got to the sprint zones.
If any of my two readers have any questions about this just give me a shout. I can clarify/expound as needed, or even berate you senselessly upon request.
I tried to focus on 3 areas: agility, explosiveness, and stamina. I added some core work and pushups just to push his muscles that much more.
We began with some dynamic stretches:
* Leg swings front to back - 10 swings each leg
* Leg swings side to side - 10 swings each leg
* Exaggerated lunges - 5 each leg
I then had him take a jog around the park, with two 20yd sprints to get that initial burn out of the way.
First up was the high stepping agility drill with a sprint on the back end and push ups at the start.
From the start, sprint to the first cone and high step through. I had him hit one foot per space. After the 6th cone I had him sprint to the last cone, touch it, sprint back then hit BOTH feet per space. Once he got back to the start I had him drop and give me 10 pushups. Repeat this twice for one set, rest 1 minute. We did 3 sets of this.
Next up I had him do alternating leg step-ups (using a bench) for 30 seconds, directly into planks. He did a 12 second hold on each side. One grouping of step ups and planks equals a set. He did 3 sets with only a minimal 5 second break.
After a short break, we got into the fun four cone drill.
Each cones are 10 yards apart. I had him start at the bottom left cone. You start with a crossover run to the cone, then high step/knees to the top, shuffle over, then backpedal back to the point of beginning. I had him do this continuously for 30 seconds followed by 15 jumping jacks. Rest 1 minute. That equals 1 set. We did 3.
After a short break (short meaning 2 minutes) I had him do a circuit of donkey kicks with pushups. There are several variations of the donkey kick. You're essentially in a pushup position, but with one leg in the air (slightly bent, ready to kick) and the other leg ready to spring your back half in the air. One rep consists of springing with the planted foot, and while in the air kicking out with your other foot. I had him do 10 reps on one leg, then drop down and do 5 pushups. I had him immediately do 10 reps on the next leg then 5 more pushups. That constitutes one set. He did 3. If the donkey kick move is confusing (as explained) then hop on youtube. The internet is a wonderful thing. Even moreso than me. Kidding, but seriously I have a sparkling personality.
After this was the 3 cone pro agility drill, or Kobe Bryant drill. I changed it up some.
This is a shuffle drill so make sure your knees are bent (approx. 45*), with your ass out and back arched. Your hands should be up at your sides. Sound like a basketball drill yet? This is killer. You start at the far left cone. From there, explode to the middle cone, and shuffle back to the left. Upon returning to the far left cone, shuffle across to the far right cone. From the far right cone, shuffle to the middle cone and then BACK to the far right cone. From the far right cone, shuffle back over to the far left cone. Repeat this for 20 seconds. Still not clear? Let's number the cones 1-2-3. I'm sure you can figure out which is which. Here is how the numbers look when shuffling:
1-2
2-1
1-3
3-2
2-3
3-1
Make sense? The cones are each 5 yards apart.
At this point he was struggling so I had him do a light jog around the park (.4 miles approx) with 2 sprint intervals. I smiled at the sprints because they were more like a normal stride once he got to the sprint zones.
If any of my two readers have any questions about this just give me a shout. I can clarify/expound as needed, or even berate you senselessly upon request.
Wednesday, September 29, 2010
Wednesday Compound Workout
This is what I did today in the gym. Now, when I'm alone I'll circuit train, but lately I've been working with a friend who is trying to get in shape. So, I have to stick with him through the more major lifts. Form and breathing is key. I preach that more than anything. If you can't keep form lifting a big, sexy amount then don't worry about it. You shouldn't be in the gym lifting to impress others anyway.
Warmup (bike, light lifts for all muscle groups which get attacked during the session). I only rest 60 seconds inbetween each set.
* Romanian deadlifts (RDL) - 3 x failure @ 225lbs plus drop sets
* Incline barbell (BB) press - 3 x failure @ 135lbs plus drop sets
* Leg press - 3 x failure @ 540lbs (was pretty sore from Monday so no drop set)
* T-bar rows - 3 x failure @ 115lbs (bar weight not included) plus drop sets
* Slight incline dumbbell (DB) flies - 3 x failure @ 45lbs plus drop sets
* Inverted rows - 3 x failure
Now, I do my primary strength training mid day and I only have an hour or so to do it which is why I drop set everything. I like to get the most out of my limited time. If this night time boot camp teaching gig implodes then I may start back up on my two-a-days. Those get a bit gnarly, though.
I forgot to mention this earlier. I'm 6'4 @ 194lbs.
Warmup (bike, light lifts for all muscle groups which get attacked during the session). I only rest 60 seconds inbetween each set.
* Romanian deadlifts (RDL) - 3 x failure @ 225lbs plus drop sets
* Incline barbell (BB) press - 3 x failure @ 135lbs plus drop sets
* Leg press - 3 x failure @ 540lbs (was pretty sore from Monday so no drop set)
* T-bar rows - 3 x failure @ 115lbs (bar weight not included) plus drop sets
* Slight incline dumbbell (DB) flies - 3 x failure @ 45lbs plus drop sets
* Inverted rows - 3 x failure
Now, I do my primary strength training mid day and I only have an hour or so to do it which is why I drop set everything. I like to get the most out of my limited time. If this night time boot camp teaching gig implodes then I may start back up on my two-a-days. Those get a bit gnarly, though.
I forgot to mention this earlier. I'm 6'4 @ 194lbs.
I Have Blogger ADD
I’ve decided to take this blog in yet another direction (while keeping the previous themes). You know, since “dialog” is generally all encompassing. What I have not mentioned yet is that I am really into fitness. I’ve trained, per se, all my life for one reason or another. I played college basketball and have been involved in other less manly sports in a competitive manner; however, it wasn’t until about a year and a half ago that I really buckled down and focused on seeing what my body is truly capable of. I spend, at minimum, 3 days a week in the gym. At the most, and this is the most oft occurring scenario, I’m in there 5 days a week. I've never really not been IN shape, but I've never been in this good of shape. Now that I'm at this point I never want to go back to where I was. Pics to come.
I figure I can use this and other various resources to help people in their quest to get in shape, become mentally stronger, focus on a better suited/more realistic goal(s), and/or to improve their athletic performance. I'm not certified (yet), but after spending the better part of a decade and more in various gyms I tend to feel certs are just a tad overrated. More on that later. With that said, feel free to read my advice/entries with as little or as much weight as you like. I don't know everything (I would argue this point with myself to the grave a few years ago) and am always trying to learn and absorb.
I'll try and give personal updates along with detailed information on the miniature boot camps I've started teaching in my neighborhood along with other random info I find interesting.
I figure I can use this and other various resources to help people in their quest to get in shape, become mentally stronger, focus on a better suited/more realistic goal(s), and/or to improve their athletic performance. I'm not certified (yet), but after spending the better part of a decade and more in various gyms I tend to feel certs are just a tad overrated. More on that later. With that said, feel free to read my advice/entries with as little or as much weight as you like. I don't know everything (I would argue this point with myself to the grave a few years ago) and am always trying to learn and absorb.
I'll try and give personal updates along with detailed information on the miniature boot camps I've started teaching in my neighborhood along with other random info I find interesting.
Friday, July 2, 2010
Activities, Psychedelic Drugs and/or Furs, and Really Bad Facebook Updates
I've been gone for some several months now on a spiritual journey in and around Myanmar and Hkakabo Razi mountains. Since I've been on such a gnarly mescaline bender I haven't found time to write. Well, that's not entirely true. It's more like I haven't been able to find my fingers. Those bastards have looked like sea snakes, earth worms, and rubber dills for the last 2 months. I am having a small Asian love child type this for me with his elbows.
Since I am unable to write about anything not involving unicorns, communism, and the FBI wire-tapping my string-can phone I've decided to have Javier (Asian love child) post up some really bad Facebook updates. I like Facebook, mostly because it gives people the chance to really flex their intellectual muscle(s) and give us some really profound advice. Then, you get to Like it and your day is automatically wonderful. Today I bring you this, from a girl who is clearly dramacentric, yet a Master of Zen:
"To Love Another Person Is To See The Face of God."
On second thought, perhaps that is a book or movie title since she capped every single word. Regardless, I'm going to go ahead and declare that Facebook status to be UN-AMERICAN!
I'm out for now. The Orc King is returning with whipper snappers and roman candles. Time to show Javier the meaning of being patriotic. Javier, let me see your scrotum (que?!).
Since I am unable to write about anything not involving unicorns, communism, and the FBI wire-tapping my string-can phone I've decided to have Javier (Asian love child) post up some really bad Facebook updates. I like Facebook, mostly because it gives people the chance to really flex their intellectual muscle(s) and give us some really profound advice. Then, you get to Like it and your day is automatically wonderful. Today I bring you this, from a girl who is clearly dramacentric, yet a Master of Zen:
"To Love Another Person Is To See The Face of God."
On second thought, perhaps that is a book or movie title since she capped every single word. Regardless, I'm going to go ahead and declare that Facebook status to be UN-AMERICAN!
I'm out for now. The Orc King is returning with whipper snappers and roman candles. Time to show Javier the meaning of being patriotic. Javier, let me see your scrotum (que?!).
Monday, May 10, 2010
THE SPURS LOSE THE PENNANT! THE SPURS LOSE THE PENNANT!
The Monday following a Spurs sweep is always a very special day for Mavs fans. Why? Because we get to rub it in the collective faces of the evil Spurs empire that they just got swept. Naturally, we completely ignore the irony of the situation and the fact that the Mavs were "upset" in the FIRST round, but that's Dallas for you. We've got so much sports irony to plaster all over your face. After a decade of losing (I mean winning..and losing..I mean..F) it appears the best we, as Mavs fans, can do is shit talk every other team that gets bounced from the playoffs and justify our losses accordingly.
Oh, Dallas. At least we didn't have the opportunity to get embarrassed by this guy:
Oh, Dallas. At least we didn't have the opportunity to get embarrassed by this guy:
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