11.21.2024. Train Like a Predator
I was giving this idea (theory)considerable thought this past week. I have said that there is nothing new in training. There are only things that are repackaged and called new by whoever the next rising influencer is and make their own. I am sure that my “Predator” idea is not new, but it hasn’t been […]
11.20.2024 Movement
Enjoy the movements before they become memories. If you don’t use it, you’ll lose it. Today’s Training: Cycle: Commute Concept II Rowing Ergometer: 20 mins GHR: 5×12 Dynamic Squat: 10×2 Dynamic Deadlift: 10×1 45-degree Back Extension: 5×12 Leg Extension: 3x AMRAP Cycle: Commute
11.19.2024 I Went Into My Town's Antique Store...
and they wouldn’t let me leave. hahaha. Thanks for that Jim! Today’s Training: Cycle: Commute Mt. Dog Row: 4×10 Single Arm Lat Pulldown: 4×8 Straight Arm Pulldown: 4×12 Bentover Barbell Row: 3×6 Tricep Rope Pushdown: 4×15 super set w/ Cable Curl: 4×8 DB Hammer Curl: 4×10 super set w/ Reverse Grip Tricep Pushdown: 4×10 Concept […]
11.18.2024. If You Want To Change Your Life
You have to make changes in your life. “If you always do what you already have done, you’ll only get what you already have”. Change your routine! Today’s Training: Cycle: Commute Concept II Row: 21 minutes DB Flat Chest Press: 8 RM. Do these more like a bodybuilder. Don’t lock out. Keep a bit of […]
Calisthenics For Mobility
Since starting my conditioning block, my second session on resistance training days has been a calisthenics circuit. I’m psyched about the added benefit.
11.16.2024. 1000 rep LEG Routine
I’ve been rowing on the ergometer lately, and just so happened to have worn off the skin on the heel of my foot. “Awesome blister, Har”… Today I decided to put a conditioning element in our leg routine by incorporating the same idea of the “1000 rep arm day”. Needless to say, the larger muscle […]
11.15.2024 About These A.M.R.A.Ps
AMRAP is an acronym for “as many reps as possible”. We often assign sets x reps x weight, but in this scenario, we only do two sets and want to be at a point NEAR tetani as possible. Choosing the correct weight is the question. For our groups today, I told them to use the […]
11.14.2024 Don't Over Complicate It
Everyone is an expert with no experience. Everyone is an influencer without battle scars. Everyone talks a great game with only their wishbone and no backbone to back it up. You need to push yourself to improve. You do the same things at the same rate, and you’ll maintain. You do nothing but sit on […]
11.13.2024 Tried Something Different for Dynamic Squat.
These were really hard. (at least they were for me. My hips were barking! Today’s Training: Cycle: Commute Concept II Row: 20 minutes Med Ball Mobility Complex: 2×10 Suspended Knees to Elbow: 3×15 Side Flex over 45-degree Back Extension: 3×10+Dumbell ( no need to go super heavy) GHR: 5×12 Dynamic Anderson Squat: These were brutal. […]
11.12.2024. Want To Grow?
Then it would help if you had a level of discontent to jump-start. Today’s Training: Cycle: Commute Ab Wheel: 3×15 “V” Ups: 3×10 Med Ball Complex: 2×10 C/S Row: 4×8 Pull-ups: 2x As many reps as possible Chin-ups: 2x AMRAP Smith Machine Skull Crusher: 2x Yuma Barbell Curl: 2x Yuma X body Supine Tricep Extension: […]
11.11.2024. Nothing But The Training
Today’s Training: Kettle Bell Ladder: 1-25 BOSU Sit-ups: 100 continuous reps Front Planks: 3×1 min. GHR: 5×12 #3 Hole Pin Pull Max Effort: 3RM Reverse Hyper: 3×15 45-degree Back Extension: 3×12 Concept II Row: 20 mins
What Are Your Training Non-Negotiables
Too often people have unrealistic expectations for training. When setting up any program you need to establish your non-negotiables.
11.8.2024 You Aren’t Where You Want To Be
The fact that you aren’t where you want to be should be enough to motivate you. Let the gap between your current reality and your desired destination serves as a powerful motivator to propel you forward. Instead of being discouraged by your present circumstances, let them fuel your determination to strive for something greater. Use […]
11.7.2024 No Words of Wisdom Today...
But it is Thursday so go Punch Someone in the Throat. Other than that, here’s the training for today. Today’s Training: Cycle: Commute BOSU Situps: 125 Woodchops: 3×15 DB Lateral Raise super set w/ Push-ups: 4×10 Face Pulls super set w/ Cable Fly: 4×10 DB Rear Delt Raise super set w/ DB Incline Press: 4×10 […]
11.6.2024 Life Always Offers You a Second Chance
It’s called tomorrow.BUT!!! You only have a finite amount of those. Today’s Training: Cycle Knees to Elbow: 3×15 Side Flex Hip Up: 3×15 KB Ladder: 1-25 GHR: 5×11 yes, eleven because it’s not ten. Dynamic Squat: 10×2 Single Leg Jumps: Put a foot on a 12″ box and drive off of it as high as […]
11.5.2024. Failure Reps
Along with the new tempo, super slow reps, and cluster sets, we have also added reps to failure. Now remember, we are talking about accessory and supplemental exercises. The “Big Four” are still being trained the Conjugated way. But, “Reps to failure” aren’t exactly completely exhausted. I still think if you train a muscle to […]
More Intensity More Problems
An important thing to remember when dialing up a part of your program is, you can’t serve more than one master at a time.