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.