Holiday Time Stuff

Happy holidays I hope you are using this time to enjoy yourself and let loose a little. I personally believe that if you consistently work hard you should allow yourself to indulge a little. The operative words are work hard, if you dont train hard then indulging around the holidays is just adding to the problem. Only you can really answer that too, so the moral of the story work hard and enjoy life.

Little side note, great book on just life in general. Will really put things in perspective. 

Have a Little Faith: A True Story

If you like this, get this too.

Tuesdays with Morrie: An Old Man, a Young Man, and Life's Greatest Lesson

Going to the Orange Bowl, post when I get back..... COMBINE TRAINING!

Some Simple Truths About Lifting Weight

- Heavy is relative to the person lifting the weight

- People that are fearful of getting bigger and stronger (or at least trying to) have no idea, and probably never will

- Lifting is not a hobby, and hobby lifting gets hobby results

- It is one of the few venues in the world that the more you put into, it is guaranteed the more you will get out of

- When people say they don't like lifting, they probably have never truly experienced lifting

- No one should ever utter the words "I am too strong", if they have they are not

- Major Points in my life

- I benched 315 for the first time on the Enfield High' Weightroom in 1999

- I squatted 500 for the first time in Harvard's Strength and Conditioning Weightroom in 2006

- I dead lifted 515 for the first time in Georgia Tech's Strength and Conditioning Weightroom in 2009

- These will be some of the most lasting memories in my life due to the time and effort that went into it and although they are just numbers (no matter how much or how little it is) they are my numbers and I bled for them, I sacrificed for them, I earned them

- No matter what is going on in the world, weights will never change or lie and I have come to rely on that simple truth

Sunday Training = Funday Training

Warm Up:

Foam Roll

Table Hamstring, Hip Flexor, Piriformis, Short Groin x30sec

Bench Hip Flexor x30sec

Box Psoas x30sec

Prisoner Stretch x60sec

Ankle Mobs x5e

Hip Flexor Mobs x5e

Supine Fig. Four x5e

Supine Int. Rot. x5e

Wall Slides x5e

Mini Band Psoas 2x10sec

Side Lying Bent Leg Abd. 1x10e

Band Hip Bridged 3x10sec

Split Squat w/ 360 Reaches x6e

Skip Series - Saggital/Frontal/Transverse x20yrd each

Condition:

Treadmill Sprints: 15 on 30 off x10, 30 on 30 off x10

Work Out:

DB Snatch: 3x3/70

w/ Roll Outs x10

w/ Bench Hip Flexor x30sec

Clean + Jerk: 4x3/176

w/ Plank x3x10sec

w/ Table Hip Flexor x30sec

Hammer Shrugs 3x10

w/ Bodyweight Neck x5o each direction

Today's Work Out

Warm Up: (I dont listen to my boss on that anymore)
Foam Roll

Static Circuit:
Table Hip Flexor 30s
Table Piriformis 30s
Table Short Goin 30s
Bench Hip Flexor 30s
Box Psoas 30s
Prisoner Stretch 60s

Mobility Circuit:
Ankle Mob x5e
Hip Mob x5e
Spiderman x5e
Supine Internal Rot. x5e
Supine Figure Four x5e
Wall Slides x10

Conditioning:
Jump Rope x5min
Sledge Hammer Hits: 5x10
Jump Rope x5min
MB Wall Throws: 5x10
Jump Rope x5min
Bike Sprints (30 on 30 off) x15

Lift:
Trap Bar Dead: 5, 5, 3, 5, 5, 2/420
Rear Foot Elevated Squat: 8, 8, 8/110
Good Morning: 8, 8, 8/132
Shrugs: 12, 12, 12/352
Caron Combo: x2/30
Preacher SA DB Curl: 8, 8, 8/30

Yesterday's Work out

No Warm Up: My boss says they are useless (He is older and I am assuming wiser)
Front Press: 5, 5, 3, 5, 5, 5/172
DB Bench: 12, 12, 12/90s
Pull Ups: 12, 12, 12
Hammer Incline Bench: 12, 12, 12/180
Hammer Mid Row: 12, 12, 12/270
Plate Forty (Front Raise, Horizontal Press, Steering Wheels, Vertical Press): 2x10e
Nose Breakers: 12, 12, 12, 12

Overachievement - John Elliot Ph.D.

This is an interesting book to say the least. It has a unique feel to it and it has a different opinion then what I typically see. I have become a huge fan of these "Self Help" books for a multitude of reasons. The most important being I work with people in their achievement of goals; and there is no better way to understand how to motivate people then understand the dynamic of being successful yourself.

However, this book is different then most. The author suggests a completely different look on how to achieve great feats then the normal "Self Help" point of view. For instance, he talked on being nervous prior to a major event is a good thing. In a pressure situation the parasympathetic nervous system turns on certain bodily responses: increased sweating to prevent overheating, hands and feet shaking resulting from faster motor signals, faster heart beat to increase blood flow, eyes dilate resulting in more acute vision, and the mind races for the need to process information at a greater rate. He used Bill Russell as an example in that he used to vomit before every game; his nerves are what made him ready to perform at a high level.

I didn't intend to give a book report here, but I wanted to make one major point he made in the book. He advises to become more "target" oriented to become more focused on tasks. He uses the analogy of robbery victims not being able to recount what their assailant looked like. This is due to the extreme focus placed on the weapon and lack of ability to interpret outside stimulus. Now this is an extreme example, but picture that focus on any given tasks you are doing and imagine how productive you could be. Making that gun or knife your task is the key to creating the most substantial work you possibly can.

"Exceptional thinkers allow their concentration to affect reality, not the other way around." John Elliot

Today's Work Out

Foam Roll

Partner Stretch

Hurdle Mobility (Overs)

Hang Snatch: 3x3/110

Power Clean: 4x3/190

Hammer Pulls: 3x3/270

Hammer Shrugs: 3x12/360

Machine Neck: 2x10/115

Bike:

Mountain Climb: .5m @ Level 3,4,5,6,7,7,6,5,4,3 in 19.38 Seconds

Today's Work Out

Foam Roll
Static Stretch:
Box Hamstring
Box Hip Flexor
Box Piriformis
Box Short Groin
Bench Kneeling Hip Flexor
Low Box Kneeling Psoas
Wall Piriformis
Wall Long Groin

Mobility Work:
Seated Wall T-Spine Rot.
Supine Piriformis
Supine Int. Rotator Stretch
Saggital Hip Clearing (180 Degree Hand Pos.)
Frontal Hip Clearing
Wide Stance Hip Flexor
Saggital Leg Swings
Frontal Leg Swings
Hurdle Mobility (Overs)

Lift:
Back Squat: 5, 5, 3, 5, 5, AMRAP 8/315
Front Squat: 5, 5, 5/245
Single Leg Hoist Leg Press: 8, 8, 8
RDL: 8, 5, 3/240

http://www.youtube.com/watch?v=xD5c1ND1uGo

Today's Work Out

Warm Up:
Foam Roll
Dynamic Mobilization: T-Spine, Hip/Glute, Ankle
Jump Rope: 650 Jumps

Conditioning:
Treadmill Sprints -
30 on 30 off x10
15 on 45 off x10

Lift:
Bench: 4x5 (Last AMRAP= 275 x 8)
Incline Bench: 3x12
Lat Pulldown: 3x12
DB Bench: 3x12
Bent Over Row: 3x12
Dips: 5xFailure
DB Shrugs: 4x10

December Nutrition Newsletter

November Nutrition Newsletter

Caron Combo

Hammer + Reverse + Zotman x10e consecutively
(you can do this like Steve - Zotman + Reverse + Hammer: Only recommended for the mentally weak like beast)

Article about yours trully

5-3-1 For Athletes

5-3-1 For Athletes

Hammer Pulls Full Speed

Hammer Pulls

Hypertrophy Phase

I am going to partake in a 5 week Hypertrophy work out to finish out the year....... Then going to combine training in the winter. They Hypertrhophy work is based off Christian Thibaudeau's book: High-Threshold Muscle Building (http://tinyurl.com/High-Threshold-Muscle-Building).

Good book, go check it out when you get a chance.

Day 1: Chest:
1a: Physioball Push Ups: 4x10
1b: Incline Bench: 4x8
2a: Plyo Push Up: 4x5
2b: DB Flat Bench: 4x6
3a: DB Flies: 3x10
3b: Bench Iso Hold: 3x3x10sec
3c: Band Horizontal Press: 3x30sec

Day 2: Back:
1a: Physioball TRX Inverted Row: 4x10
1b: DB Row: 4x8
2a: Hang Snatch (Wanted an Olympic in there): 4x5
2b: Pull Ups: 4xFailure
3a: Face Pulls: 3x10
3b: Inverted Row Hold: 3x3x10sec
3c: Band Rear Delt: 3x30sec

Day 3: Legs:
1a: Hammer Pulls (will post video sometime soon): 4x5
1b: Deadlift: 4x8
2a: Box Jump: 4x5
2b: Leg Press: 4x6
3a: Rear Foot Elevtated Squats: 3x10e
3b: Hyper Holds: 3x3x10sec
3c: Band Good Morning: 3x30sec

Day 4: Shoulders:
1a: Band attached DB Shoulder Raise (will post video sometime soon): 4x10
1b: Front Press: 4x8
2a: Lateral DB Drop Catch/Raise: 4x5
2b: DB Arnold Press: 4x6
3a: Incline Bench DB Lateral Raise: 3x10
3b: Tray Carry (lateral walk) 3x15 yrd each Way (will post video too)
3c: Band Shoulder Press: 3x30sec

Day 5: Arms:
1a: Band attached DB DB curls: 3x10
1b: Drop Curls: 3x5
1c: Preacher Curls: 3x6
2a: PB Push Ups: 3x10
2b: Drop Push Ups: 3x5
2c: Nose Breakers: 3x6
3a: DB Hammer Curls: 3x8
3b: Band Curls: 3x30sec
4a: Dips: 3x8
4b: Band Pushdowns: 3x30sec

OVERTRAINING Final Write Up

Well I accomplished my goal, I definitely Overtrained. In 8 weeks I got in over 64 work outs (stop counting) and I think I was at my best in week 2. So that ultimatley lead to 6 weeks of misery.

Numbers:
Squat: Start-430 End-430 (week 4 I hit 405 x4, but that was a long time ago)
Clean: Start-265 End-240 (that was not pretty)
Bench: Start-330 End-330 (made no progress whats ever)
VJ: Start-24.5 End-22.5
BW: Start-202 End-202
Injuries: Strained Rhomboid, Strained Neck, Anterior Shoulder Pain Left Shoulder, IT Band Syndrome, Low Back Pain L1-L2 Region, Also think I Developed Carpal Tunnel Not sure though.

Overall the goal was to overtrain, and I definitely accomplished that. I was asked several times "Why?" At first I thought it was just for fun, but I definitley learned something in regards to how phyiscally and subsequently mentally taxing training really can be. I became a more empathetic coach in the process.

This was a classic case of taking a large look in the mirror. I am constantly telling out interns that unless you understand what our athletes are going through dont even attempt to tell them how they should be performing. I think I lost site of that in some ways. I really beleive that that every athlete wants to be the best they can be; I highly doubt anyone wants to tank their training on purpose. However, there are times when we are asking an awful lot of these kids and there are times when they might loose motivation.

Around week four, I wanted to throw in the towel. The thing that kept me going was the fact that we probably have similar demands for the kids we coach and Ill be damned if I cannot have my athletes do something I wont do. I trucked though and finished it out and re-taught myself that the athletes I coach are working hard and I should apreciate that more.

I got nothing out of this physically, in fact I got worse. But at least I learned more about myself mentally/emotionally and really isnt that what training is all about.......That is what people who never get stronger say and I am now one of those people.

Oct 22

Week 2 of training:

Day 1 AM:
Full Snatch: 90/5, 110/5, 120/5, 130/5, 140/5, 155/5
Snatch Balance: 130/5, 140/5, 150/5, 160/5
Snatch Pulls: 220/5, 240/5, 264/5

Day 1 PM:
Back Squat: 275/10, 295/8, 315/6, 345/6, 375/6
Front Squat: 225/5, 235/5, 245/5, 255/5
Incline Bench: 185/10, 205/8, 215/6, 225/6, 226/6
DB Shoulder Press: 65/10 x3
DB Seated Incline Lateral Raise: 30/8 x3
Straight Bar Pushdown: 140/10 x3

Feel pretty awful, so I guess things are going good

Oct 20

Sleep: 10 hrs

AM Work Out:
Avg HR: 108
Full Clean: 135/3, 155, 3, 176/3, 196/3, 210/3, 220/3
High Pull: 176/5, 196/5, 220/5, 240/5
Clean Pull: 240/5, 264/5, 284/5, 308/5
Manual Neck: x10e

PM Work Out:
Avg HR: 97
Pull Up: 10/10, 25/8, 35/6, 45/4
Inverted Row (5/1/1): 4x10
Glute Ham (5/1/1): 4x10
Hammer Shrugs: 4x10
Band Ext Rot: 3x15
Barbell Curls 21s: 65/21 x3
DB Pull Over: 60/10 x3

Oct 19 Training Log

Sleep: 8hrs

AM WORK OUT
3 Pos. Snatch: 90/3, 110/3, 130/3, 140/3
Behind the Neck Jerk: 140/5, 176/5, 196/5, 206/5
Snatch Pull: 206/3, 240/3, 264/3, 264/3
Avg HR: 83.5 bpm

PM WORK OUT
Back Squat: 265/10, 285/8, 305/8, 325/8
Bench: 205/10, 235/8, 255/6, 275/4
Front Press: 135/5, 145/5, 155/5, 165/5
DB Flies (5/1/1): 30/10 x3
DB Bent Arm Lateral Raise: 30/10 x3
MB Push Ups: BW/10 x3
Band Push Downs: Green/12 x3
Band Push Ups: Purple/10x3
Avg HR: 105.3 bpm

Oct 18:

Sleep: 5 hrs
Ambient HR: 52bpm

AM Work Out
Eliptical Sprints: 10 min warm up, 2x 1/2 mile sprints
Abs:

PM Work Out: Jijitsu x1 hour

HR Not recorded

Oct 17:

Oct 16 Recap:
Calories: 5500

Oct 17:
Sleep: 8.5
Ambient HR: 56

AM WORK OUT:
Warm Up:
Power Clean: 135/5, 176/5, 196/5, 206/5, 216/5
Clean Pull: 216/5, 226/5, 242/5, 242/5, 252/5

Avg HR: 112bpm

PM WORK OUT:
Warm Up:
Chin Up: 10/10, 25/8, 35/6, 45/4
DB Row: 90/10 x4
BB Shrug: 330/10, 385/8, 420/6, 440/4
Band Rear Delt: 3x15
Rack Run Shrugs: 90, 80, 70, 60, 50, 40, 30, 20, 10 x10e
Caron Combo (Zotman, Hammer, Reverse Curls all in a row): 20/10e x3
Yes I did name a bicep series after myself, try it!
Avg HR: 104bpm
Total Calories: 6500 (Game days are big eating days)

Oct 16 PM WO

WU:
Back Squat: 10/265, 8/315, 6/345, 4/365
Incline Bench: 10/165, 8/195, 6/205, 4/215
Front Squat: 5/185, 5/205, 5/215, 5/225
DB Standing Shoulder Press: 10/60 x3
Lateral Raise (5/5/x): 3x5
Upright Row (5/5/x): 3x5
Nose Breaker: Bench Drop Set -90, 75, 60, 45, 30, 15, 0 degree x10e
Nose Breaker: 12/30, 6/45

Average HR: 103 bpm

Oct 16 AM WO

Sleep: 6 hrs (1030-430)
Ambient HR: 54

AM WO: Avg HR-93.6
WU:
Snatch: 90/5, 110/5, 120/5, 130/5, 140/5 (20 sec cluster)
Snatch Balance: 90/5, 110/5, 120/5, 130/5
Snatch Pulls: 140/5, 160/5, 180/5, 180/5
Farmers Walks: 90lbs x60, 50, 40, 30 yrds
Plate Holds/Finger Flicks: x60sec each

Training Will Start Friday (Oct 16, 2009)

Pre Stats (Oct 15, 2009):

BW: 197
Body Comp: 7.6%
Squat: 430
Bench: 330
Clean: 265
Chin Up: 110
VJ: 24.5