Week 3 Day 2&3 Tempo work

Day 2
1A Tempo Squats-4 series @ 3x60/60 w/ 6 min active rest
2A Rev Lunge-3x8 @60#
2B Cable Lift-3x8 @ 40#
ESD- Eccentric hyp- 45 min bike/run combo

Day 3
1A Pull Up-3x5 @ 40#+BW
2A Tempo Push Up- 4 series @ 3x60/60 w/ 6 min active rest
3A Inverted row
3B PNF D2 flexion
ESD- FT Capacity- 8-10sec sprints on Treadmill w/ 10% incline until AT is reached

Week 3 Day 1 Upper Body and FT Capacity

AM:ESD-Fast Twitch Capactiy
KB Jumps @ 35# 3 series of 10x10 seconds on 45,30,30 off.

PM: Strength
Dot Drill and various ladder drills
1A: Bench 3x3,2,1 @ 330,350,350
2A: Chest Supp. Row 3x5 @145
3A: Cable Lift 2x12
3B: Face pull 2 ext rotation 2x12
3C: GHR Trunk Pulse

Peak HR for ESD was 140 which makes me feel like I have improved my capacity a lot in this short time.

Whats holding you back with your back?

With the ever so popular reign of the bench press many people feel as long as they are doing some sort of rowing or pull variation that they are negating any imbalances. But what you end up seeing is the rounded shoulders, highly developed rhomboids, and some winging in the scapula. Why does this happen? Because people neglect the lower traps. The significance of the low traps is they upwardly rotate the scapula and are the antagonist of the pec minor. If the pec minor becomes too over powering people find it hard to retract or clear the scapula when performing arm motions such as hitting a vollyball and throwing. This allows your humurus to glide anteriorly causing a variety of problems. So when conjuring up a program dont neglect the low traps. Some great exercieses to include could be prone I or Y. Split Stance Cable Rows, and making sure your pull up are full hang to chest touching the bar. This will go a long way for you shoulder health and bring up that good ole' bench press.

Week 2 Day 3

Due t time and me being out of town this weekend had to change up the last two days but they still flow nicely.

1A: Light Hang Cleans 3x3 @ 155
1B: Max Vert Jump 3x3
2A: Tempo Push Ups 3 series of 3X60sec. 60 off btwn sets and 8 min active rest btwn series
3A: Dead lift: 3x2 @ 405, 415, 425
3B: Kneeling PNF D2: 3x8 @30
4A: Pull up: 3x3 @ 50
4B: Palloff Press: 2x20 sec

ESD: FT Capacity: Hill Sprints

Week 2 Day 1 Upper strength and FT Capcity

Various low impact ladder drills, dot drill, and hops
1a:Bench 3x3 @ 295, 325, 345
2a: Chest Supp Row 3x4
3a: Face Pull w/ ext rotation
3B: Cable Lift
3c: Core Pulsing
ESD: KB Jumps 3 series of 10 10 sec jumps. 50 sec btwn jumps w/ 8 min active rest btwn series.

Livin' the dream!

This summer i recently concluded my internship at Indianapolis Fitness and Sports Training under Mike Robertson and Bill Hartman. To say that I learned a lot would be a drastic understatement. A few of the million key concepts that I attained were recognizing the many ways in which people will try to compensate in various movement patterns, how to take an assessment and apply it to developing individualized programs, and developing annual plans for elite athletes of various sports. It is obvious that being named to Men's Health Top 10 gyms that they are doing something right and all you really have to do is stop by to realize that Mike and Bill are some of the best in the industry. The tools they supplied me with will without a doubt be a driving influence for the rest of my career. Even though they don't need it, I wish them all the luck and thank them for this wonderful opportunity.

Days 3 & 4

Week 1 Day 3&4
Day 3 Localized Muscle Endurance and FT capacity
1A. Pull Up 3X3- BW+40#
2A.Tempo Push Up-3 series of 3x60sec w/ 60 sec rest btwn set and 8 min active rest btwn series
3A.Blast Strap Inv Row-3x8-12
3B.Kneeling D2 PNF-2x10
3C.Tornado ball pulsing
ESD-Loaded Sprints- 10 under AT

Great workout with my brothers in town.

Day 4 Lower Body Strength and power
various MB drills for 3 rounds
1A. Light Hang Clean-3x2
1B. Max Vert Jump-3x3
2A. Safety Bar Squat-3x3 @ 315, 335,355
2B. RDL-3x3 @ 275, 295, 315
ESD- 20 min low intensity kettle bell work

Week One intro in the books. Time for volume to go up and hopefully i make it through these next two weeks alive!

Tight Hamstrings...Probably Not.

Often times athletes or the general public will end up with anterior pelvic tilt. Usually by assessment you will discover short or stiff psoas via thomas test, weak psoas, as well as stiff hamstrings. Often times people will complain of their hamstrings being tight which is expected due to the tilt of the pelvis putting it on stretch. The question is, how do you detrmine which is the underlying cause of the anterior pelvic tilt. A variation on a test you might want to do is to lie the client on their back and put them in a posterior tilt. Have them perform the straight leg raise test form this position. If the reach approx. 70 degrees then that eliminates the hamstring stiffness and psoas strength as the underlying problem. The shortness would be the issue which long duration stretches would be prescribed. If it they are unable to reach the optimal ROM it is most likley due to the psoas weakness becasue of its inability to blance with the stiffness of the hamstring. This would imply that the client needs more activation and strenghtning of psoas to be addressed. This variation to the SLR is one of the easiest ways to eliminate the prominant issue when psoas weakness, stiffness, and when poor SLR are obtained originally.

week 1 Day 2 ST Hypertrophy/Eccentric Cardiac Output

Foam Roll/Dynamic WU
Jump rope/Med Ball/Line Jump circuit

1A:Tempo Squat-2 series of 3x60s w/ 60 sec rest
8 min active rest between series @155

2A: SLRDL-2x8 @55

3A: Elevated Split Squat-2x8 @BW
3B: Ab Wheel Roll out-2x12

ESD: 20min low intensity w/ prowler push
Readiness:8
PWO fatigue :8
Good Workout. Tempo stuff really got me good but is really needed!

Day 1 Upper Body Strength and FT capacity

Warm Up and Foam Roll
1A:Bench press-2x3@315,350

2A:Chest Supp Row-3x4@125 all

3A:Face pull w/ ext rotation
3B:Cable Lift
3C:GHR Abdominal pulsing

ESD:KB Jumps: 3 series of 10sets X 10sec/60 off all under AT
Workout preparedness:8
PWO fatiue:7
Quick and easy for my first workout of introductory week.

Start of Block 1 Accumulation phase

Tomorrow marks the first day of my annual plan. It will begin with trying to expand the potential of my systems while maintaining max strength and power. Some key things i hope to improve are eccentric hypertrophy of the cardiac system as well as expanding my fast twitch capacity.
This will involve lots of tempo work to build mitochondria in my slow twitch along with low volume strength work. My energy systems will include steady state sled drags, circuits, and med ball drills for time as well as some loaded short duration activity for FT capacity. All under anaerobic threshold. Looking forward to a great training block.
I got many great ideas for this plan from collaborating with Bill Hartman and from several valuable resources on these methods. Some suggested reading would be anything from Issurin, Viru, or Zatsiorsky.