070831

Warm-up/Skills:
800M run - 25 push-ups x2

Workout:
For time, 20-15-10 reps of:
Kettlebell/Dumbbell swings, 53 lbs (35 lbs)
Goblet squats, 53 lbs (35 lbs)
Box jumps, 24" box (20" box)

070830

Warm-up/Skills:
2 sets of 10 Push-ups, 10 sit-ups, 10 weightless squats

Workout:
30, 20, 10 reps of
95 lbs - OHS (Overhead Squats)*
Ring Push-ups
Pull-ups

The workout looks like 30 OHS, 30 Ring Push-ups, and 30 Pull-ups. Then 20 of each followed by 10 of each.

*For OHS, depending on current strength level, use 45, 65 or 95 lbs.

070829

REST!
On 070821 (Tuesday August 21, 2007), I posted the link below to a Newsweek article -Health: Can Exercise Make You Smarter? The takeaway from the article is (research leads us to believe) exercise makes you smarter. If you have time, click the link and give it a read.
http://www.msnbc.msn.com/id/17662246/site/newsweek/

Yesterday I received the You Tube link found below. Based on the video, I do not believe she has exercised recently.http://www.youtube.com/watch?v=WALIARHHLII

For a little background, Miss South Carolina was given third runner-up (fourth-place) over Miss West Virginia. Only the top 5 contestants take part in the televised interview process. The question posed to Miss South Carolina was: "Recent polls have shown a fifth of Americans can't locate the U.S. on a world map. Why do you think this is?"

Answer from Laura Caitlin Upton: "I personally believe that U.S. Americans are unable to do so because, uh, some people out there in our nation don't have maps and uh, I believe that our, I, education like such as uh, South Africa, and uh, the Iraq, everywhere like such as, and I believe that they should, uhhh, our education over here in the US should help the US, uh, should help South Africa, it should help the Iraq and the Asian countries so we will be able to build up our future, for our children."

On August 28, Upton appeared on the Today Show, she was given the opportunity to formulate a new response to the same question. Upton's new reply was: "Personally, my friends and I, we know exactly where the United States is on a map. I don’t know anyone else who doesn’t. If the statistics are correct, I believe there should be more emphasis on geography in our education so people will learn how to read maps better."

As a side note, she said that she was "in shock" during the competition and barely heard the question that had been asked.

070828

Today we are working on strength. We will complete 5x5* for two exercises that are part of the overall power clean movement.

Warm-up/Skills:
50M Lunge - 400M JOG x3 (we will re-visit the lunge and run combo later this week in workout form)

Workout:
Front Squat (FS) 5x5*

Push Press (PP) 5x5*
*5 sets of 5 reps @ 80%-85% of your 1RM

Post weights for each exercise, comments and questions in the comments sections.

070827

So we've worked on the Snatch lift...now it is time to focus on the Clean and Jerk. The front squat is a very important aspect of the lift as a solid rack position is necessary to complete the lift. Today we will break the C&J down into 4 separate lifts. Those being:

• Deadlift (lift off)
• Power Clean (from above the knee)
• Front Squat
• Push Press

Warm-up/Skills:
1000M row
20 lbs Med ball cleans x10 x3

Workout:
Depending on 1RM, use 45 lbs, 65 lbs or 95 lbs for 21, 18, 15, 12, 9 (75 total reps) of each(DL, PCL, FS and PP). So the workout is:
21 DLs, 21 PCLs, 21 FSs and 21 PPs
18, then 15 and so on.

Post time, comments and or questions to the comments section

070826

3I spent time in Buffalo Grove IL., this past weekend. There I was refining my weightlifting technique and coaching skills while testing for a USA Weightlifting certification. The seminar was a great learning experience as it was part lecture and part hands on practical lifting.

While the content of the lecture was first rate, it was the hands on coaching I received on my lifting and coaching techniques that taught me the most. The certification was run by Mike Gattone and Roger Nielsen. Mike and Roger are Senior International Coaches for the USA Weightlifting team. Yes, I was learning from some of the best.

Mike Gattone, C.S.C.S, Director of Sports Performance, has more than 20 years of experience in the strength and conditioning field. Mike trained the 2000 Olympic Gold Medalist in women’s weightlifting and has served as the Assistant Strength and Conditioning Coach of the Chicago Bulls, as well as Manager of Coaching Development for the US Olympic Committee.

Roger Nielsen is currently the Head Coach of the USA Junior National Weightlifting Team and has served as the Head Coach for the 1992 US Olympic Weightlifting Team as well as numerous other international teams. Roger was also was the Head Coach for Team USA Weightlifting for the recently held 2007 Pan-American Games in Rio de Janeiro.

Workout:
3 Mile Run
25 Push-ups
25 Sit-ups
25 Push-ups
25 Sit-ups

070825

Rest!

It's a nice day out. Get off the computer and go outside!

070824

Get-up!


Do you remember the commercial from the 1980's that had the tag line of "I've fallen and I can't get up?" Today we will perform an exercise that will prevent that from happening to you.

Remember, all of our training is functional based. Presses, for example, give you the strength and confidence to place something heavy on a shelf above your head. Squats give you the leg strength to get in and out of a chair today and builds that ability for a lifetime.

Today we are working on a great exercise called the Get-up. This exercise requires balance and flexibility, and with heavier weights, it is a beast. It is usually performed with a dumbbell, but one can use a kettlebell or any weigh/implement that one can hold firmly. Based on equipment most of us will start the Get-Up using a dumbbell.

The link listed below, is the property of Jeff Martone, owner of Tactical Athlete. Jeff has written a great "how to" of the Get-up.

http://www.tacticalathlete.com/tguarticle.htm

Jeff writes:
The Turkish get-up (AKA The Get-up) is an excellent total body strength exercise formerly practiced by old-time strongmen and wrestlers. In the days of old, this was the first exercise given to aspiring weight-lifters to practice. It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight. Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint.

The Turkish Get Up begins by following these steps:

1. Lie on the floor, in a supine position (i.e. face up), next to an appropriate size dumbbell.
2. Use both hands to press the dumbbell vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the dumbbell.
3. Post your foot close to your buttocks (same side as your working arm.)
4. Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.
5. From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position.
6. Slowly straighten your torso, then stand straight up.
7. Now that the first half of the TGU is over, simply reverse the steps until you have reached your starting point.

Workout:

50 Get-ups (25 per side)...this is not a race, take your time! If you have access to a kettlebell, use it. Recommended weight is 5-10 lbs for most, 15-20 lbs for the fit, 25-30 lbs for the most fit and 30-45 for the insane

post questions and comments and weight used.

070823

It was once explained to me that in weightlifting there are 3 disciplines. They are:

1. Lifting something off the ground
2. Lifting something over one's head
3. Lifting something for time and or distance

All other lifting, I was informed, is supplemental to the above. That being the case, most of the workouts you will find here, have that concept in mind. To design a successful workout that has components of the big 3, it is a must to know the current strength limits of the lifter...that and it's kinda cool to know your 1Rep Max.

The three lifts of American power lifting meets are squat, bench press and deadlift. We are using the squat military press and deadlift based on the Crossfit Total which can be found at http://www.crossfit.com/.

So today, we did 1RM of 3 lifts...

Squat, Military Press and Deadlift.

Warm-up/Skills:

Do 3 light (just the bar) warm-up sets of each exercise x 10-15 reps

Workout:

To get the 1RM we will follow our usual 1RM scheme (e.g. 5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep, max). Do that scheme for each exercise. post results and or questions to comments.

070822

Warm-up/Skills:

Chest up on pulls from the floor

Rack position

OHS

Workout:

Today's workout is a fun one. If you have a weakness, it will be found!

400M run

50-45 lbs Jumping Squats

500M row

50 Push-ups

400M run

50 sit-ups

500M row

50-16k Kettlebell swings

Times

Eric 25:32 (not bad as he met "the clown" on the 2nd run)

Herb 23:53

Eric after today's workout

070821

Today is a rest day.

If you have time, click the link and read the Newsweek article -
Health: Can Exercise Make You Smarter?
http://www.msnbc.msn.com/id/17662246/site/newsweek/

Recently researchers announced that they had manipulated the human brain into growing new nerve cells simply by putting subjects on a three-month aerobic-workout regimen. Other scientists have found that vigorous exercise can cause older nerve cells to form dense, interconnected webs that make the brain run faster and more efficiently. That, and there are clues that physical activity can stave off the beginnings of Alzheimer's disease, ADHD and other cognitive disorders. No matter your age, it seems, a strong, active body is crucial for building a strong, active mind.

070820

Snatch Assistance
As many of us are new to Olympic lifts, we need to focus on assistance exercises to get more comfortable with the Snatch and the Clean and Jerk.

Workout:
3 Mile run

Skills:
Snatch Pull* x5x3
Deadlift High Pull x5x3
OHS x5x3

Beginning Position

• Assume a shoulder-width or slightly wider stance, knees inside arms.
• Position feet flat on the floor, toes pointed slightly outward.
• Grasp the bar with a pronated closed or hook grip.
• The correct distance between hand placements should be determined by one of the following methods:

1. Elbow-to-elbow distance when arms are straight out at sides.

2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side.

• Squat down next to the bar, heels on the floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position the shoulders over or slightly ahead of the bar.• Establish a flat back posture by
  · Pulling shoulder blades toward each other,
  · holding chest up and out, and
  · tilting head slightly up.
  · Focus eyes ahead or slightly above horizontal. Keep torso tensed.
  

Upward Movement Phase: First Pull

• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Second Pull

• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.

As this is skills training, use ONLY the bar for the above exercises.

070819

Time to Squat!
Warm-up/Skills:

Snatch Balance bar x5, 65 x5, 95 x3x5

Workout:
Back Squat
Today we are going to do the tried and true 5 sets of 5 reps AKA 5x5. The recommended weight is 85% of your 1RM (1 rep max)

1. bar x10
2. 135 x10
3. 50% of 1RM x10
4. 65% of 1RM x5
5. 5 thru 9. - 5 reps of 85% of 1RM

Lowering a successful 506 lbs dead.

070818

Fun On A Saturday Afternoon

Warm-up/Skills:
OHS - Bar x5x2, 65lbs x5x2, 95 lbs x5x2
FS - Barx5x2, 65 lbs x5x2, 95 lbs x5x2

Workout:
Today a hodgepodge of rowing, lifting and plyometrics.

1:10 Rowing*
1:10 - 24 Inch Box Jumps

1:10 Rowing
1:10 Push-ups

1:10 Rowing
1:10 35 lbs Kettelbell Swings**

1:10 Rowing
1:10 65 lbs (total weight of bar and plates)- Front Squat/Push Press

1:10 Rowing
1:10 Medicine Ball Sit-ups***

1:10 Rowing
1:10 65 lbs (total weight of bar and plates)- Push Press

*If you do not have access to a rower, sub 400M runs for rowing
**Can sub dumbbells
***Can sub regular sit-ups
















Jerry (l) and Eric (r) after today's workout

070817

REST!

Based on our 3 on 1 off, today is a REST day. It is far better to do a sport or activity that you enjoy versus complete rest. You should keep the body moving.

I am in the process of obtaining my USAW Sports Performance Coach certification. Below I have pasted the beginning phase of Olympic lifting training. I am posting it here for all those that are new to Olympic lifting and are unsure where and how to start.

Cycle One Week One

Day One Set#1 Set#2 Set#3 Set#4 Set#5
Snatch 50%x3, 60%x3, 70%x3, 70%x3, 70%x3
Sn. Pull 80%x5, 80%x5, 80%x5
Bk. Squat 50%x5, 60%x5, 70%x5, 70%x5, 70%x5
RDL X/5, X/5, X/5
Abs

Day Two Set#1 Set#2 Set#3 Set#4 Set#5
Cleans 50%x3, 60%x3, 70%x3, 70%x3, 70%x3
Cl. Pull 80%x5, 80%x5, 80%x5
Rk. Jk. 50%x3, 60%x3, 70%x3, 70%x3, 70%x3
Ft. Squat 50%x5, 60%x5, 70%x5, 70%x5, 70%x5
RDL x5, x5, x5
Abs

Day Three Set#1 Set#2 Set#3 Set#4 Set#5
Snatch 50%x3 60%x3 70%x3 70%x3 70%x3
Sn. Pull 80%x5 80%x5 80%x5
Bk. Squat 50%x5 60%x5 70%x5 70%x5 70%x5
Sn. Gr. Ps X/5 X/5 X/5
RDL: X/5 X/5 X/5
Abs

Day Four Set#1 Set#2 Set#3 Set#4 Set#5
C&J 50%/3 60%/3 70%/3 70%/3 70%/3
Cl. Pull 80%x5 80%x5 80%x5
Ft. Squat 50%x3 60%x5 70%x5 70%x5 70%x5
RDL X/5 X/5 X/5
Abs
The percentages are based on your 1RM

Post questions and comments to the comments section.

070816

Let's get to the track!

I get a lot of questions about exercise at work. I have several co-workers who have asked me how to turn fat into muscle. We all know that’s not possible, right?

Here’s the deal: Fat and muscle are two separate entities. One must burn fat and build muscle.

Here's how fat is burned: When you lose weight (by eating less AND exercising more), an enzyme located in fat cells disassembles the fat compounds and sends the components into the bloodstream. The liver and muscle cells take up these components and disassemble them even further until what's left is a compound called acetyl-CoA. Acetyl-CoA then enters the Krebs cycle, a series of chemical reactions that takes place in the mitochondria -- the cell's "power plant."

The end product is made up of...
• Carbon dioxide, which is expelled when you exhale
•Water, which is lost as urine and perspiration
• Heat, which helps maintain body temperature
• ATP, the molecule that fuels cellular activities that require energy*

To build muscle one must work those muscles on a regular basis and eat appropriate amounts of dietary protein.
*Source: Joy Bauer, M.S., R.D., C.D.N

Today's workout takes us to the local college, high school or Jr. high school track. Along with your running shoes, take a dumbbell (10-25 lbs depending on your strength level)

Warm-up/Skills:
10 min slow jog, get the legs ready to run
1-Arm Over Head Squats x 20 (10 per arm) x 3
100M @ 50% (a little faster than your jog) x 3

Workout:
200M sprint - walk 200M x 6

070815

Well it's time for some strength

Warm-up/Skills:
20 lbs Med ball throws x 10
KB Swings x 10

Workout:
Dead Lift
find 1 rep max (e.g. 5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep, max)

070814

I'll take a bit of rowing with my OLY lifting

Workout

For Time:
1000M row
115 lbs - 1-Power Snatch (PNS)/2-Over Head Squats (OHS)x 5
115 lbs - 1-Power Clean (PCL)/2-Front Squats (FS)x 5

2000M row
95 lbs - 1-PNS/2-OHSx 5
95 lbs - 1-PCL/2-FSx 5

3000M row
65 lbs - 1-PSN/2-OHSx 5
65 lbs - 1-PCl/2-FSx5