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Adaptable In Season Training Article

Combine Training Week 2 Day 4

Warm Up
1 Foam Roll
2 Flexibility Circuit
3 Mobility Circuit
4 MB Circuit
5 D-WU
6 Pro Agility
7 3 Cone

Work Out
1A Hang Snatch 4x5
1B Side Plank 3x3x10sec
1C Bench Hip Flexor
2A Bench 6x3 (12/1/1)
2B Frog Stretch 3x30sec
3A Inverted Row 3x4 (12/1/1)
3B Rear Delt 3x15
4A Pull Up 3x4 (12/1/1)
4B Band OH Ext x100

Combine Training Week 2 Day 3

1 Foam Roll
2 10 station Stretch Circuit
3 Hurdle Mobility
4 Jump Rope 30 on 15 off x10
5 Band Stretch
6 Cold Tub

Combine Training Week 2 Day 2

Warm Up:
1 Foam Roll
2 Active Isolated Stretch
3 Movement Prep: Cook Hip Lift 1x3x10sec, Quad. Bench Hip Ext. 1x12, Standing Psoas Hold 1x3x10sec, 1/2 Kneeling Chop, Toe Touch Squat 2x12, Badn Good Morning 2x12
4 Repeat Long Jump 3x5
5 Dynamic WU
6 Wall Drill
7 Prowler Push

WO:
1A Hang Clean 4x3
1B Box Psoas 3x30sec
1C PB Roll Out 3x12
2A Trap Bar Dead 4x3
2B Box Piriformis 3x30sec
3A RFES 3x10e
3B PB Hip Bridged 3x12
3C DB SL Straight Leg Deadlift 3x8e

Combine Training Week 2 Day 1

Warm Up:
1 Foam Roll
2 Table Stretch
3 Dynamic Mobility
4 Mini Hurdle Lateral Plyo Circuit/1/2 Kneeling MB Chest Pass & OH Pass 2x5
5 Dynamic WU

Workout:
1A DB Snatch 4x3
1B Bench Hip Flexor 3x30sec
1C Plank 3x3x10sec
2A Bench 5, 3,3, Open/90%
2B Frog Stretch 3x60sec
3A Chin Up 5, 3,3, Open/90%
3B Nose Breakers 3x5
4A DB Row 5, 5, Open
4B DB Shoulder Press 5, 5, Open

Combine Training Day 5

Warm Up:
A Foam Roll
B 3-D Stretch (Hip Flexors, Hip Rotators, Hamstrings)
C Movement Prep (Cook Hip Lift, Psoas Hold, Bench Quadruped Bent Leg Ext, 1/2 Kneeling Lift, Band Good Morning, Toe Touch to Squat)
D Box Jump 3x5
E Dyanmic WU
F 40 Technique (Stance, 1st Step, Starts x5)

Work Out:
A1 Power Clean 5, 4x3
A2 Land Mine 3x5e
A3 Box Psoas
B1 Clean Pull 3x3
B2 Box Piriformis Stretch
C Front Squat 4x3
D1 SL Squat 3x5
D2 Hyper 3x10
D3 Partner Glute Ham (5/1/1) 3x5
Trap + Neck

Combine Training Day 4

WU: Lateral Movement Technique
Foam Roll
Flexibility Work: Hip Flexors, Hip Rotators, Hip Extensors, Ankle Extensors, Upper Back/Chest
Mobility Work: Ankle, Hip, T-SPine
MB Work: Kneeling Rotational Pass 3x5
                  Kneeling 1/4 Turn Rotational Pass 3x5
Dynamic WU:
50% Accellerate
75% Accellerate
BW Run
High Knee Carioca
Lateral Shuffle + Squat
A Skip
BW A Skip
Lateral A Skip
5-10-5 Technique:
Stance
Start x5
50-75% Full Run
3 Cone:
Stance
Start 5 and back x3
Loop x3

WO: Repeated Effort-Upper
A1 Hang Snatch: 5x5 paired
A2 Side Plank 3x2x10sec
A3 Bench Hip Flexor Stretch 3x30sec
B1 Tempo Bench 14/1/1 6x3/60%
B2 Frog Stretch 3x60sec
C1 Tempo Inverted Row14/1/1 3x3
C2 Supine (Incline) Rear Delt Raise 3x15
D1 Tempo Pull Up 14/1/1 3x3
D2 Tricep Work (Muscular Endurance)

Combine Training Day 3

Recovery Day:
A: Foam Roll
B: Table Stretch Circuit
C: Band Stretch
D: Hurdle Mobility
E: Lactate Flush - Bike 20 min
F: Contrast Bath: 3min Hot/1.5 min Cold x3
G: Post WO Nutrition

Combine Training Day 2

Warm Up
A - Foam Roll
B - Active Isolated Stretch Routine
C - Movement Prep: Toe Touch to Squat, Band Good Morning, Cook Hip Lift, Psoas Hold, Quadriped Bent Leg Ext., 1/2 Kneeling Chop
D - Repeat Long Jump 3x5
E - Dynamic WU
F - Wall Drill
G - Tether Resisted Runs 3x20 yrds
Work Out
A1 Hang Clean 4x3
A2 PB Roll Out 3x10
A3 Box Psoas Stretch 3x30sec
B1 Trap Bar Dead Lift 4x3
B2 Box Piriformis Stretch 3x30sec
C1 Rear Foot Elevated Squat 3x10e
C2 PB Hip Bridge 3x10
C3 DB SL Straight Leg Deadlift 3x10e
Trap + Neck

Combine Training Day 1

WU: Lateral Movement Technique
Foam Roll
Flexibility Work: Hip Flexors, Hip Rotators, Hip Extensors, Ankle Extensors, Upper Back/Chest
Mobility Work: Ankle, Hip, T-SPine
MB Work: Kneeling Chest Pass 3x5
                  Kneeling OH Pass 3x5
Dynamic WU:
Skip Series (Sagital, Frontal, Transverse)
Lateral Shuffle + Squat
High Knee Carioca
Lateral A Skip
Agility Ladder:
Lateral 1 in each w/ mini band x3
10 drills
Lateral Shuffle Tether Resisisted 3x20yrds

WO: Max Effort-Upper
DB Snatch: 5x3 paired w/ Plank 3x3x10sec and Bench Hip Flexor Stretch 3x30sec
Bench: 5, 5, 5, 5RM@85%
Chin Up: 5, 5, 5RM
DB Shoulder Press, 5, 5, 5
DB Row: 5, 5, 5
YTAW: 2x10sec each
Heavy Tricep Work

Clement Came to the Weightroom

Clement Came to the Weight Room

Form volunteer strength coach turned local strength and conditioning legend came into the weightroom today to talk shop. Great to see him and catch up.

Combine Training Starts Next Week

Next week I will start my Combine Training Program. Along with my Weight Loss/Comfortable with Shirt Off Program (Comfortable with No Shirt WO) for my athletes who's athletic career is over.

Breakdowns of Both:
Combine:
Day 1: MB + Lateral Movement Technique + Max Effort Upper Body
Day 2: Horizontal Plyo + Linear Movement Technique + Max Effort Lower Body
Day 3: Recovery/Restoration
Day 4: MB + 5/10/5 & 3 Cone Technique + Repeated Effort Upper Body
Day 5: Vertical Plyo + 40 Technique + Dynamic Effort Lower Body
Day 6: Recovery/Restoration  

Comfortable with No Shirt WO (Based off Defranco's Washed Meathead WO fit to our weightroom)
Day 1: Max Effort Upper Body Push + Repeated Effort Upper Body Pull + Barbell Circuit
Day 2: Max Effort Lower Body Pull + Treadmill Sprints
Day 3: Max Effort Upper Body Pull + Repeated Effort Upper Body Push + Total Body Circuit

Nutrition Newsletter - January

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