Short-Term Friends in a Long-Term Sport
Some friends remain steady and become full-time training partners. These are the people you trust with your lifting and your life. But you'll also encounter short-term friends, where most of your trouble and drama will arise.
How I Trained MLB Draft Picks Tanner Houck and Chad Spanburger
Using my "steak and potatoes" model and the Athletic Improvement template, Tanner Houck and Chad Spanburger worked their asses off, earning the 24th overall pick and the 176th overall pick in the MLB draft.
2017 IPA Battle of the Beast 2 with Tank's Training Facility Powerl...
Our powerlifting squad had six lifters compete in a meet that posed some specific challenges. Here's how they did and a sample of the training that led to the meet.
Saturday June 24
What a crazy week!!! So last week I had a couple friends I went to school with come down (they were both wrestlers at wisco). P came down and taught a conceal and carry class to me and my wife and about 10 family friends. Shooting the guns was pretty cool. P and Ryan stayed […]
Tuesday June 13
today our Powerlifter's did some light upper body. Bamboo bench was the main lift with a 3/3 tempo. Some back and triceps work finished up the training session. Most are wore out with the change in the weather and from the lift yesterday. They squat and bench heavy thurs and fri. Rwallu looking forward to […]
June 10th
We had a great week with our Powerlifting Squad. Mon the crew did heavy band tension speed deads for a few sets and followed up with some lower body movements. Tues they hit some upper body rep work with some elitefts shoulder saver being the first movement. After that some upper back and triceps were […]
June 5th
Yesterday we had the squad hit heavy band tension with 70% weight on the bar for 6x1. We had a groupcome in on Sunday and others are coming in today. Love the progress everyone is making for the July 8th meet in Tenn. we have 6 lifting at the meet and a lot going to […]
Tuesday May 30
We had a great group yesterday for the Memorial Day Holiday. I had a 9-10am group that we hit some lower body focus. Squats/broad jumps was the first thing we did after the warm-up. We followed with some lateral lunge/KB swing superset next. After that we hit some mid section work then finished with a […]
May 22-26th
This week for our Powerlifting is a start towards the meet July 8th . Monday they hit heavy safety bar squats with band tension being between 350-450lbs +\-. We had a great crew with 4-275lb lifter pushing each other and a few other bigger guys 220+ hitting it. After that squats some rep work and […]
Tues May 16
We are moving towards the IPA July 8th meet at press fitness in Tennessee. We have (7) lifters who are committed and paid. Possibly there could be another 2/3 coming to lift. I love this sport as the support we have is amazing. We should have another 12-15 coming to watch and support. Things […]
Friday May 5th
Today our lifters hit their last high rep week (main movement) until after the meet July 8th. BB bench, decline press, and some back movements were on the menu. We are having one more 225lb test at the end of the workout. Should be fun. Wanted to wish Nova a happy bday. Nova is coming […]
Thursday may 4th
Today our Powerlifting Squad hit some heel elevated (or wore oly shoes) narrow stance ass to grass high rep (8's) squats. After that they hit some step-ups, and a couple other lower body based movements to compliment the training session. Most of them were struggling as higher reps and sets kill them. As far as […]
Tuesday may 2
Today our lifters hit Some rep work for the upper body. DB bench, rolling triceps, band pull-aparts and a couple other movements were done. A push up test was done st the end for time. We are getting some of our lifters over 80-100 reps with this. Very tough especially at the end. I did […]
Monday may 1st
Today our Powerlifting Squad hit some opp stance deads for 5x3. After that they hit a bunch of stuff to compliment the workout. Safety bar hypers, pulldowns, and a few other things finished it off. At the end a front squat challenge was on the menu for one set to fail. As far as for […]
Saturday
Today I had my 9-10am conditioning class then after that headed over to ladue in saint louis to do a 1-1. The conditioning class went hard today. We had a couple ex college soccer players join us. You could see by their expressions that they thought it would be a breeze due to seeing some […]
Friday
Today our lifters hit BB incline as their main lift. We are still hitting higher reps. After that some heavy pulls and a couple pressing motions were done. We ended the day with a 225lb rep test to fail to honor the NFL draft. Was great to see (2) of my alumni from wisco get […]
Thursday
Today our powerlifting squad hit some narrow stance high reps squats. After that they hit some backside stuff and finished with some plate pushes. After the amount of reps they did the plate push was icing on the cake. A lot of them are digging some fat man cardio at the end of each session. […]
Tuesday
Today was a rep method day upper body for our powerlifting squad. I am amazed at everyone buying in and putting the work in. We are on track to have 10-12 lifters going to Tennessee in July. The team is finally taking shape, no more selfishness or loyalty issues. We are becoming one of the […]
Monday april 24
Today was rocking and rolling. Walked into class around 4pm and the radio was screaming and the crew was getting after it. You could see the testosterone and intensity everywhere. What a great group. The crew had deficit deads and a lot of other lower body movements to get some extra muscle packed on before […]
Friday April 21
Today our powerlifting squad hit some heavy upper body. BB incline was the main lift. We followed up our pushes with some pulls all at higher reps 10-15. At the end we had the group do a "combine challenge" where they repped out 225lbs on the bench. Trying to add some FUN competitive stuff at […]
Tuesday
Today our lifters hit some upper body movements for reps. We balance presses to pulls. Everyone who hit it really liked the pump and feel. Taking a week off after the meet is hard and everyone said it felt good to be back. I had to make a point to my group. We have some […]
Monday April 19
Today was the first day our crew got back and started their training for the July 8th meet. We had them hit a good percentage for deads at higher reps. After that a bunch of lower body movements followed that compliment the session. At the end we had them hit their bidyweight on front squats […]
Friday
Today our lifters that didn't do the meet hit some heavy reps and are going to rest up this weekend and meet up with us mon as we prepare for Bobbys meet in Tennessee July 8th. Kristin and steph benched. Kristin is making progress as she hit her best meet pr of 200. We then […]
Thursday
Today most of of our Powerlifitng Squad was off still resting from the training cycle and the meet last sat. Kristin did her final heavy squat and hit 500lbs. Think she will get around 525 at the meet in a couple weeks. Aaron Karl and a few others who didn't do the meet still are […]
Tuesday
Today our Powerlifitng Squad was off with a few exceptions. Rep work was the theme for those who didn't do the meet. Nobody has reported back to me they are hurt or he ones that were hurt are healing from what they told me. I am to the point I cannot lift much or at […]
Monday
What a meet!! We had a few guys total over 2000lbs. No injuries, nonby got hurt, we were some by 330pm, what else could you ask for. The guys on our Powerlifitng squad hit great PR's. Nova came back after a few years hiatus and totaled 2060lbs at 275lb single ply. This puts him nationally […]
Friday
today I had three classes and set up for the meet Tomorow. It is exhausting setting up, people don't realize all the work that goes into it. Everyone has weight in and makes weight. I envy every single lifter competing Tomorow. The entire process is awesome and I cannot wait to get into it again. […]
Thursday
Today most of our Powerlifitng squad is resting and recovering for sat meet. Aaron, Karl, Christine hit a lot of reps and are basically just doing that till we all meet up in a couple weeks and work towards a meet in July. Kristin came in and had a great day squatting best I have […]
Tuesday April 4th
huge day in our area for elections. We have a lot of major players having to run against a competitor. Will see how this election plays out. Personally I like how our city is moving forward and see no need for change. As far as lifting goes I hit some shoulders with a decent weight […]
Monday
What a great trip to the chi-town. We didn't hit the clubs much as we were swamped with other stuff. The Blackhawks and the bulls both won. Sitting close to the basketball players was awesome. These guys are huge you don't realize it until you see hem up close, tv doesn't do them justice. All […]
Friday
Today I had (2) morning classes then we headed up to Chicago to see Pauly and check out a Blackhawks game and a bulls game. Am looking forward to catching up with him and talking shoppe. He has a huge library of knowledge. Our lifters todsy again did little to nothing. All the hard work […]
Thursday
Today was a fluff and puff lift for the lifters doing the April 8th meet. Look forward to seeing everyone and watching the insanity. Most of the lifters did some sleds and light upper nothing major. The girls doing the meet in Canada are hitting heavy triples at a high percentage. As far as for […]
Tuesday
Today was a light upper body day for our lifters doing the April 8th meet. Crazybells on the bamboo bar, some upper back and rep work were done. From what everyone is telling me they are more tired than beat up and sore. Super pumped to see everyone in action in little over a week. […]
Monday
Today our Powerlifting crew hit their last heavy lift. Deadlifts off mats. Nova and Sam hit a 725lb dead. Everyone else hit some good numbers as well. Cody hit a 10lb PR and Ryan hit a 550lb PR at 181lbs. After this they hit some accessories and called it a day. Kristin and steph began […]
Friday
Today was the last heavy bench for our crew doing the April 8th meet. Nova hit 525, Sam hit 400, Karl went around 700. Waiting to hear back from a few to see what they got. Ryan is coming back to his first meet in over 5 years and hit a solid number also. Brian […]
Tuesday
Today our Powerlifting Squad hit some bamboo bar for reps along with some other tricep and back movements to compliment the session. Key to Today is to not couprimise fri upper body sessions as this is the heaviest of the cycle. wed is off and Thursday's is heavy squats. As far as for myself I […]
Monday
Today our Powerlifting Squad hit some speed deads against bands. They hit a short rest period between the 10 singles. We set up lighter weight on the bar with a lot of band tension. This is the last time bands or chains will be in the template until after the last meet April 8th. […]
Friday.
Today our lifters got warmed up then hit the bench press comp style set up and commands. Our geared lifter nova had a great day in single ply material. He is close to hitting a huge PR in single ply gear and beating his previous multi ply total. Sam is another multi ply lifter we […]
Thursday march 16
Today our Powerlifitng squad hit some heavy squats after our warm up. The warm up is really paying dividends to a few of my lifters whom never warmed up before. A few of them had some issues we have been working out. Mainly imbalances their body have gotten from not doing proper movements pre post. […]
Tuesday march 14
Today our lifters hit some band walks on the wall along with some super man holds with weight as their warm up. Their session consisted of high reps DB bench, BB rows, dips, strap rows, and extra bicep and triceps on their own as optional. I hit some bench press and back early in the […]
Monday March 13
Today our Powerlifitng Squad hit their prescribed mobility/warm up drills then headed to deadlifts. They worked up to their first and second attempt from the floor. After that they hit some glute ham raises, heavy ab pulldowns and some sled pushes. Everyone is looking great . One of our lifters Cody is dealing with lack […]
Friday
Today our Powerlifters hit BB incline as their main lift. BB shrugs, football bar board presses, pull downs, and some heavy abs were done to complete the lift. I did some cambered bar good morning but couldn't do much more as I had a company in fixing some treadmills and another company installing 2 more […]
Thursday
Today our Powerlifting Squad hit cambered good mornings as there main lift. We added some diff mobility movments before each lift. Watching the crew have better ROM makes me think all is working well. Very pumped up to see these guys in action april8th. The crew that did the Arnold are completely off this week […]
Tuesday
Today our Powerlifitng squad hit some upper body for reps. We hit our mobility work and moved into some speed bench against chains. The tempo was a 3/1. Some good row variations and presses were done after the compliment he lift. I hit some box squats with the cambered bar. Felt ok weight wise just […]
Monday
What a trip this weekend. Was great catching up with people at the compound Sunday on the way out of town. Really want to thanks Anto and Brenden for the wraps they gave my lifters was awesome!!! And catching up with Dave some on prob the craziest weekend of the year for the area was […]
Friday
Today we are in Columbus Ohio for the XPC Powerlifting Championships at the Arnold Classic. We have (4) lifters competing sat in the AM group. Kristin, marivon, Stephanie, and Aaron all are weighed in and ready to roll. We are going to meet up at Teds Montana grill and grab an early dinner. Bobby Betts […]
Thursday
Today was a light or openers day for our Powerlifters doing the Arnold. The other crew doing the April 8th meet went lighter with us ramping back up mon towards that. Very happy with everyone's progress look forward to seeing them on the platform. As far as for my self I hit a dumb weight […]
Tuesday
Today was a light upper body based session for our lifters. High reps and lighter weight was on the agenda. Quick was the theme. Wanted them to get some blood flow but not do too much in prep for thurs and fri. Thurs and fri is openers or last warm up. This will depend on […]
Monday
today our Powerlifting squad hit a heavy single off one mat. Everyone did great . This was the last heavy lift for our crew doing the Arnold Andy for the others this was their last heavy lift until next mon. Aaron hit 715, nova hit 700, Sam hit 625, Karl and jim got around 550, […]
Thursday
Today was our Powerlifting Squads biggest squat of their training session. Aaron hit 700lb raw and killed it but felt a light tear in hi quad area. He had put on a lot of muscle and said he was dehydrated. He should be good by the meet. Marivon had an ok day but is still […]
Tues
Today our lifter hit some moderate DB presses along with some other moderate weight upper body movments. We wanted to get them in and get some blood flow but not do too much as fri is their heaviest bench of the cycle. All is looking well so far. Really pumped to get to Ohio and […]
Monday feb thirteenth
Today was a speed day for our Powerlifitng squad. Quick and easy 6x1. Lots of band tension little weight on the bar. Wanted to make it a quick and easy lift as thurs will be their biggest squat of the training cycle. This will give the lifters doing the Arnold sixteen days till the meet. […]
Friday
Today our Powerlifitng Squad hit triples to the chest full comp set up. Nova, Karl and Sam threw on their shirts. They all went 500-700lbs. Aaron hit a good number. He had an issue but we corrected it and the last couple sets looked great. Kristin had an off day due to performing two upper […]
Thursday
Today our Powerlifting Squad hit heavy triples full comp set up. We started with marivon and Aaron. Marivon is still learning the sport but will be very good if she sticks with it. She hit 300lbs for a good single but missed the next one. We ended up doing a reverse band with 345lbs and […]
Tuesday
Today our Powerlifting Squad hit some light upper body movments. Just some fluff and puff. We are having some great groups rolling. If we keep up at this pace we will have some of the strongest lifters in our area and the Midwest. For the training session they hit slightly declined DB presses, some shoulder […]
Monday
Today our lifters hit some speed dead against bands. After that they hit a couple lower body based movements. Short and sweet was the theme today. We have a light one Tomorow then thurs/fri/mon heavy as hell. The crew rolling lately are bad ass makes me want to jump in and get better. Can't wait […]
Sunday feb 5
Today I had a couple 1-1's before the big game. Looking forward to seeing New England and atl battle it out hopefully it is a great game. Really enjoy the commercials and everything about the game. My dad is bbquing so that is another bonus. We hosted our trivia night last night. We had a […]
Friday
Today our Powerlifitng squad hit heavy upper body. The main lift was floor press. After this BB bench, heavy rows and dips followed. The crew had a great week can't wait to see how everyone does in Columbus in march and they do at our in house state IPA meet in April. As far as […]