Friday

Strength, muscle and awkward everyday objects. Groceries, kids, sacks of whatever, and daily shit that has to go from the ground and up to somewhere. Round backs, unsupported positioning and twisting all happen throughout the above activities very often in our lives and to prevent injury and make these tasks easier we must build muscle and strength. Utilizing proper technique throughout the bodies full range of motion prepares us for these poor lifting conditions we encounter daily. Correct lifting technique i.e. arched or flat back, head in alignment with the spine, and a stabilized spine pressurized at the core readies us and lessens the impact of the poor positions lifting awkward objects subjects us to.

Training:
Squat 5x3
Bench press 5x3
Chin ups 3 x max reps

Wednesday

The importance of strength and muscle. I'm going to write a little series of posts as too why strength and muscle is important to the general public and athletes.

To begin, muscle supports our skeleton and internal organs. When the human body has quality muscle the skeleton is supported evenly and balanced. However when there is a weakness such as weak hamstrings as compared to stronger quads then there is a condition known anterior pelvic tilt. This puts strain on the back musculature and begins to cause back, neck, and hip pain. Proper training should address muscle imbalances and proper programming will train the entire body, hopefully preventing imbalances from occurring.

Training:
Squat 5x3
Press 5x3
Power clean 3x5

Monday

The programming I outline on this blog is here to build general fitness. When I consult athletes of different sports I program best for them, based on the sport's demands, their level of advancement and training history and a host of other factors. However for building general fitness that can serve as solid foundation to expand upon later, my programming is a great place to start.

Training:
Squat 5x3
Bench press 5x3
Pull-ups 3 x max reps

Friday

"We confide in our strength without boasting of it; We respect that of others with out fearing it." Thomas Jefferson

Training:
Deadlift 5x1
Rest 5-10 minutes
4x400 meter runs
Rest 2 minutes in between each interval
Run hard

Thursday

It is the most over used, over coached and wrongly performed exercise in gyms across the world. The bench press, the test of strength for young men and brohams every where. "How much can you bench?" The leading question people use to decide the effectiveness of a training program or another young mans standing in the herd. I'm kidding but only somewhat, even though the bench press is all of the things above, it is also one of the best ways to build raw upper body strength. Weights can be handled in the bench that far exceed press weights. In my case almost a hundred pounds more. Programming the bench correctly in a balanced strength program will build very strong chest, tri's and shoulders. This will then transfer to the press, which is also programmed correctly. The press is considered more "functional" in the aspect that strength is built from the ground straight up through the body and finally to the bar over head, basically the full kinetic chain. Bench heavy and drive that press up.

Training:
Squat 5x3
Bench press 5x3

Tuesday

When I train the power clean I do not train a shrug or a heel stomp. The shrug will not help in applying power to the bar and will generally mess up athletes technique. The heel stop turns into athletes just trying to make a bunch of noise and they will lose focus on executing the important aspects of the lift. I train a jump with the barbell while keeping the weight close and having fast elbows.

Training:
Power clean 3x5
Rest 5-10 minutes
8 double-unders
8 swings
8 push-ups
Max rounds in 10 minutes

Monday

Starting week 2 of the meso-cycle, this week entails 4 days of training with 2 days of conditioning included.

Training:
Squat 5x3
Press 5x3
Pull-ups 3X max reps

The anti-belt brigade

Do not be apart of the anti-belt brigade, there is a lot of misunderstanding and bad info about belt usage and strength development. Many people believe leads to artificial strength and puts the abs to "sleep". Let me pose this question, is it cheating or does it lead to artificial strength if someone uses a loaded barbell to lift to get stronger? Of course it isn't and the concept of a properly worn weightlifting belt is the same as a barbell. We use the loaded barbell to increase the tension on our bodies so our muscles can exert force and eventually adapt and become stronger. The belt does the same for our abs. When the belt is worn just snugged on our core it allows our abs to push hard against it. By doing this the abs are creating more tension than if the belt were not there and more tension means greater strength. Are my belted lifts higher than my un-belted lifts? Yes they are however by wearing the belt and strengthening my abs my un-belted lifts get stronger.

Training:
Squats 5x3
Press 5x3
Chin-ups 3 x max reps


Watch my belly fill with air and get hard as I push against the belt.

Wednesday

I can smell squats in the air, Friday we talk weightlifting belts.

Training:
Squat 5x3
Bench press 5x3
Deadlift 5x1

This can be complicated but we will make it really simple

Strength, whys and how's. Why, well no elderly person in a nursing home who cannot get out of a chair or off the floor when they fall ever says "Boy I wish I did more kipping pull-ups and thrusters." When a wrestler gets dominated on the mat they will come to the side and say "That guy was strong, I couldn't move him" Any high level S&C Coach worth a shit will agree that when everything else is equal the stronger athlete will win. I understand that the brutal looking and sexy sounding tough conditioning circuit is all the rage right now but this is not were success of a program will lie. It will lie with the development of strength and I'm talking a well thought out organized and easily track able program. When strength is developed correctly all other aspects of fitness can easily and quickly be brought up to par. This does not work the other way however, the base is strength and conditioning will follow nothing new here from the philosophy I've always had. This basic template is from the minds of the Witchita Fall Barbell Club. It takes linear progressed barbell training and pairs it with some conditioning. If you have trained with me then you understand how I progress weight every time you got under the bar, this will not change. Eat well and train hard

Training:
Squat 5x3
Press 5x3
Pull-ups 3 sets of max reps


Strong is strong

Friday

New programming starting Monday, time to get really strong. Bending bars and setting PR's.

Training:
Deadlift 5x1
Rest 5-10 minutes
1 mile run
For time



This a 3 times bodyweight clean and jerk. A very, very rare feat of strength. Most people will not even deadlift 3 times bodyweight let alone put it over head in a couple of seconds.

Wednesday

Eat to fuel training and to recover from it.

Training:
Power clean 3x5
Press 5x3
Chin-ups 3 sets of max reps

Monday

I get lots of questions regarding how much weight to use during conditioning sessions. Use the weight that will allow for the conditioning session to be done with 5-12 minutes depending on the workout. By now most everyone I've trained will have a good idea how fast they will finish and can choose their weight accordingly.

Training:
Squat 3x5
Rest 5-20 minutes
10 swings
1 burpee
9 swings
2 burpees
8 swings
3 burpees
GO until 1 swing and then 10 burpees is reached
For time


She weighs 97 lbs.

Friday

Some of us have Military PT tests coming soon.

Training:
Deadlift 5x1
Rest 5-10 minutes
1 mile run
For time