December 11th-15th
December 11th TTF LOWER WARM UP Cambered Bar Squats CAMBERED BAR SQUATS. 5×4. Bar, 163, 212, 252, 302, 343 for to the forth rep and felt a small pull/pop stopped there. Maybe dehydrated or tight pick up next week SS YOKE BAR GOOD MORNINGS. 3×4155,205,245lbs December 12th TTF UPPER WARM UP STRAP PUSH UPS 5×10. MONOLIFT 10/8/6/4/2 […]
SEPT 4th-9th
Sept 4th TTF Lower warm up Safety Bar Box Squats 5×2. Worked up to 5plates (515lbs) 40lb PR Single Leg Curls. 3×5. 1/2/3 Sept 5th TTF UPPER ECHO Bike 6min. 1:54of a mile DB mil 4×10. 45/55/65/75lbs pretty easy DB low row 4×4. 80/100/120/130lbs Sept 6th Treadmill. 6min. 3:6mph for 5:30 then 4:6mph for 30sec Neck 1×15 w/95lbs AbCore 4×15 w/75lbs […]
My Coaching Philosophy
Over the past few months, I’ve been dealing with a very difficult neck injury. Injuries suck, and my own training is limited, but I’ve had more time to expand my role as a coach. That’s been extremely rewarding, and I wanted to take the opportunity to share some of what I’ve found. Here are three […]
December 12th-17th
December 12 TTF LOWER WARM UP Straight Bar squats WORK UP TO SINGLE. 65LB Bar x5, 155 x4, 225 x3, 295 x2, 355×1, 405×1, 475×1 little high but getting better Heavy Ab pulldowns. 3×5. 13/17/20 Lunges 3×5. BW, 25,40,65lbs (ran out of time) Single leg curl 3×5. 1,3plates December 13 Echo Bike 6min. 1:85 of a […]
TRAINING January 31-FEB 5th 2022
January 31 Safety bar squats. 3×10. 65,75/75 Step-Ups. 3×5 each Leg. BW. DB RDL. 3×10. 10/10/10 FRONT PLANK. 2sets @15sec Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today. Also have my 8th biopsy today. Looking forward to some great news!!! Still HATE high reps!!! But have to build my […]
Soundless Pin Touch 1/31/2022
By making the pin touch “soundless” the weight has to be controlled eccentrically on today’s deadlift. I was really trying to tax everyone’s grip today and this was the perfect exercise to accomplish that. Since the eccentric had to be slowed down, the entire length of the lift per rep was extended. As the weight […]
It's Time To Train Your Obliques
Proper oblique training will not make your midsection thick. Take a closer look at training your obliques
Training Jan 24th-29th
Jan 24 Treadmill. 6min. 3.5MPH for 5min. 3.8MPH for 1min. Not too bad Belt Box squats 3×5. 90lbs total all sets. Single leg curls 3×8. No weight 1set, 1 plate for 2sets. Abs. Ab pull down machine. 3×8. Felt worn out today. Started a third anti-rejection medicine today=good times. Ready to start living again and not avoiding everything and […]
Be careful what you ask for...1/28/2022
A man walks into a restaurant with a full-grown ostrich behind him. The waitress asks for their orders. The man says, “A hamburger, fries, and a coke,” and turns to the ostrich, “What’s yours?” “I’ll have the same,” says the ostrich. A short time later the waitress returns with the order. “That will be $9.40 […]
Week 1 NOVEMBER 15th 2021
Week 1 (November 15th 2021) Leg extension 3×10 w/1plate 1.5min rest Leg curl 3×10 w/2 plates Abduction/Aduction 3×20 w/2 plates Walk stop sign 220yds. First day lifting anything. Per Dr. orders had to wait 12 weeks post surgery so my sternum could heal. Feeling a lot better. Is super tough to not lift owning a gym […]
Coaching Roundup: Rows for Size, Sumo Setup & More
How to optimize your Meadows rows, perfect your sumo deadlift, and fix your external rotation fast.
Quad Rehab with BPC 157 and Movement Therapy
How I dealt with a strain in the last phases of my meet prep.
Mentally Tough
Part III Train For Mental Toughness by Visualizing. See yourself in the place you want to be. By using visualization you’re training your mind for what is to come. Whatever goal you’re trying to achieve, visualize yourself persevering, getting over obstacles, shutting out your inner critic, and ignoring the negative stink’n thinkers. If you “see” […]
Bounce Back Quickly From the Unexpected
Almost 100% of the time, things won’t go as planned. Things NOT to do: Stop to analyze who’s to blame. Stop to complain. Give up and go back. Instead, DO this: Immediately acknowledge and accept that there’s a challenge Adapt with composure. Keep going. If you want to be mentally tough, you have to learn […]
Pre-Season Camp is Over and We're Into the Fall Season
Here’s a brief look at the tentative training plans for Football, Women’s Soccer and Cross Country/Track for the Fall In-Season.
Those who succeed in life are mentally tough.
I posted about a simple start to becoming mentally tough yesterday. I actually had a decent response to the idea. I said, “bring back double session practices”. Yes sir…bring back the old two-a-days and try to make one of the sessions…OUTSIDE! Whatever goal it is that you want to achieve, it will take mental toughness […]
Adversity Bonds People Together
Some people call a group of lifters a “Crew”. Others call the gathering a “Team”. Whatever you call your partners in Strength and Conditioning, it’s because you all are bonded by a commonality. In this case, the struggle against the weight or whatever you use to condition yourself with. There is also a bond that […]
Is it Absolute Load or Effort That Make Us Stronger?
When we think of such a question a few training principles come to mind. We have your basic model of linear programming where each week the volume increases or the load does to drive the stimulus that leads to the desired adaptation. This approach relies heavily on specificity of movement and progressive overload to keep […]
Day 2: I'm smarter than I look....Really
After I had my “Special Counseling” from Dear Sheena, the only thing I left out was the picture. Heck, I didn’t know I could still do that. So here I am (a few years back at the Compound known as S4 EliteFTS) As of last month we switched over to “Summer Training Mode”. For some […]
A New Beginning (Who Moved My Cheese?)
As we move towards the future, there has always been some resistance for me to change. Luckily the Team back at EliteFTS HQ have great patients and are willing to hold my hand as we move forward. Sheena Leedham is my personal “Guardian Angel” that is quick to lend me a smile and then has […]
