Monday

Bones. Bone is a connective tissue, it's made up of both organic and inorganic tissue. Bones, like all the other systems in the human body, react and adapt to exercise. Multi-joint, compound movements such as squats and bench press's put stress on bones and when allowed to recover, they grow denser and stronger. Stronger bones heal quicker and stay healthier into old age. The media says to drink milk for strong bones and I'm saying to do your squats for even stronger bones.

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



P.S. Keep drinking that whole milk

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