Workout:
dynamic warmup
hammer strength bi lateral shoulder press - 200lbs (100 per side) 4 reps, 180lbs 6reps, 160lbs 8reps
behind the neck push press - 155lbs 3sets of 7 reps
barbell hip snatch - 115lbs 3 sets of 7 reps
heavy dumbell hip snatch flies - 50lbs(per arm) 3 sets of 7 reps
rear delt fly explosive - 40lbs 3 sets of 7reps
Tuesday, December 4, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Workout:
Dynamic warmup
board press - 225lbs 3sets of 5 reps
sitting closegrip rows - 250lbs 3 sets of 7 reps
close grip bench - 225lbs 3 sets of 4 reps
sitting wide neutral grip rows - 240lbs 3 sets of 7reps
cybex lat pulldown - wide grip 190lbs 3 sets of 7 reps / narrow grip 110lbs 3 sets of 7 reps
tricep push down rope attachment explosive - 160lbs 3 sets of 7 reps
Dynamic warmup
board press - 225lbs 3sets of 5 reps
sitting closegrip rows - 250lbs 3 sets of 7 reps
close grip bench - 225lbs 3 sets of 4 reps
sitting wide neutral grip rows - 240lbs 3 sets of 7reps
cybex lat pulldown - wide grip 190lbs 3 sets of 7 reps / narrow grip 110lbs 3 sets of 7 reps
tricep push down rope attachment explosive - 160lbs 3 sets of 7 reps
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Workout:
Dynamic warmup - shoulder stretches, plyo push ups
Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 250 x 1set of 3reps, 225lbs x 1 set of 6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause reps)
Barbell floor press: 240lbs x 3sets of 5 reps
Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps
Seated machine press - explosive: 240lbs 3sets of 7 reps
Power curls: 135lbs 3 sets of 7 reps
Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches
Dynamic warmup - shoulder stretches, plyo push ups
Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 250 x 1set of 3reps, 225lbs x 1 set of 6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause reps)
Barbell floor press: 240lbs x 3sets of 5 reps
Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps
Seated machine press - explosive: 240lbs 3sets of 7 reps
Power curls: 135lbs 3 sets of 7 reps
Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.
Back squat: (135lbs x 3sets of 7reps/225lbs x 7reps/295lbs x 2reps - warmup) 345lbs x 1rep, 315lbs x 8reps, 295 x 8 reps
Deadlift: 345lbs x 5reps
Front squat: 215lbs x 2sets of 7 reps
Hip thrust: 315lbs x 3 sets of 7 reps
Pullups: 24reps/22reps/18reps
Leg extension: 300lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.
Back squat: (135lbs x 3sets of 7reps/225lbs x 7reps/295lbs x 2reps - warmup) 345lbs x 1rep, 315lbs x 8reps, 295 x 8 reps
Deadlift: 345lbs x 5reps
Front squat: 215lbs x 2sets of 7 reps
Hip thrust: 315lbs x 3 sets of 7 reps
Pullups: 24reps/22reps/18reps
Leg extension: 300lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps
Wednesday, November 21, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Tuesday, November 20, 2012
Workout:
Dynamic warmup - shoulder stretches, plyo push ups
Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 255 x 1set of 1rep, 225lbs x 1 set of 6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause rep)
Barbell floor press: 235lbs x 3sets of 6 reps
Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps
Seated machine press - explosive: 240lbs 3sets of 7 reps
Power curls: 135lbs 3 sets of 7 reps
Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches
Workout:
Dynamic warmup - shoulder stretches, plyo push ups
Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps, 255 x 1set of 1rep, 225lbs x 1 set of 6reps, 205lbs x 1 set of 8 reps, 185lbs 1 set of 10 reps (7explosive, 3 pause rep)
Barbell floor press: 235lbs x 3sets of 6 reps
Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps
Seated machine press - explosive: 240lbs 3sets of 7 reps
Power curls: 135lbs 3 sets of 7 reps
Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches
Monday, November 19, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Monday, November 19, 2012
Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.
Back squat: (135lbs x 3sets of 7reps/225lbs x 7reps/295lbs x 2reps - warmup) 335lbs x 1rep, 315lbs x 6reps, 295 x 8 reps
Deadlift: 335lbs x 5reps
Front squat: 205lbs x 2sets of 7 reps
Hip thrust: 295lbs x 3 sets of 7 reps
Pullups: 22reps/20reps/18reps
Leg extension: 295lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps
Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.
Back squat: (135lbs x 3sets of 7reps/225lbs x 7reps/295lbs x 2reps - warmup) 335lbs x 1rep, 315lbs x 6reps, 295 x 8 reps
Deadlift: 335lbs x 5reps
Front squat: 205lbs x 2sets of 7 reps
Hip thrust: 295lbs x 3 sets of 7 reps
Pullups: 22reps/20reps/18reps
Leg extension: 295lbs x 3sets of 7 reps
Hanging knee ups: 3 sets of 18reps
Thursday, November 15, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Thursday, November 15, 2012
Today's focus was upper body... training has been difficult with work load and travel as well as stuff with Gillian and now holidays starting to hit... should have data on my swing for full analysis next week. Then I will start to better document with videos what I am doing and why... adding 3D data on PST and on other training exercises.
Workout:
Dynamic warmup
Bench press barbell: 240lbs x 1rep, 225lbs x 6reps, 205lbs x 8reps, 185lbs x 8explosive reps/3 pause presses
(all bench press reps are performed with my feet up off the ground, back flat on the bench and with a 1 count pause at chest)
Heavy cybex ab crunch: 3sets of 200lbs x 5reps/140lbs x 14explosive
Floor press barbell: 225lbs x 7reps x 3sets
Seated chest press: 240lbs x 3sets x 7reps explosive
Burpee to pull up: 3sets x 12reps
Diagonal ab crunch: 90lbs x 3sets x 18reps
Today's focus was upper body... training has been difficult with work load and travel as well as stuff with Gillian and now holidays starting to hit... should have data on my swing for full analysis next week. Then I will start to better document with videos what I am doing and why... adding 3D data on PST and on other training exercises.
Workout:
Dynamic warmup
Bench press barbell: 240lbs x 1rep, 225lbs x 6reps, 205lbs x 8reps, 185lbs x 8explosive reps/3 pause presses
(all bench press reps are performed with my feet up off the ground, back flat on the bench and with a 1 count pause at chest)
Heavy cybex ab crunch: 3sets of 200lbs x 5reps/140lbs x 14explosive
Floor press barbell: 225lbs x 7reps x 3sets
Seated chest press: 240lbs x 3sets x 7reps explosive
Burpee to pull up: 3sets x 12reps
Diagonal ab crunch: 90lbs x 3sets x 18reps
Wednesday, November 14, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Wednesday, November 14, 2012
Starting to get serious about adding the weight into the mix... adjusting gym workouts to phase out of intervals into pure strength. I also tested my swing today - will have data next week. Once I have data in hand I will do a full analysis of where I am at and will do complete overview of the training focus moving forward including PST.
Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.
Back squat: 325lbs 1 rep, 315lbs 3 sets 4 reps (focus technique/ on driving out of bottom)
Deadlift: 325lbs 1 set x 5 reps
Barbell hip thrust: 275lbs 2 sets x 7 reps
Front squat: 185lbs 1set x 7 reps
Pull ups: 3 sets - 21reps/19reps/17reps
Leg extension: 3 sets - 270lbs 3 sets x 7 reps
Hanging knee ups: 3 sets - 18 reps
Power curl with squat thrust: 135lbs 3 sets - 7 reps
Starting to get serious about adding the weight into the mix... adjusting gym workouts to phase out of intervals into pure strength. I also tested my swing today - will have data next week. Once I have data in hand I will do a full analysis of where I am at and will do complete overview of the training focus moving forward including PST.
Workout:
Dynamic warmup... glute activation, external rotators stretch, hamstring stretch, light squat, body weight jump squat.
Back squat: 325lbs 1 rep, 315lbs 3 sets 4 reps (focus technique/ on driving out of bottom)
Deadlift: 325lbs 1 set x 5 reps
Barbell hip thrust: 275lbs 2 sets x 7 reps
Front squat: 185lbs 1set x 7 reps
Pull ups: 3 sets - 21reps/19reps/17reps
Leg extension: 3 sets - 270lbs 3 sets x 7 reps
Hanging knee ups: 3 sets - 18 reps
Power curl with squat thrust: 135lbs 3 sets - 7 reps
Sunday, November 11, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Sunday, November 11, 2012
Because I got screwed up on workouts with ZenoLink business travel and also travel to NJ for my daughter's soccer game, I squeezed in a combined workout today so that I could get back on schedule this upcoming week. Back and shoulders.
--- in between shoulder press sets, heavy sitting row 250lbs, 3sets x 7 reps AND dynamic hanging knee ups, 3 sets x 18reps
Close grip bench with barbell: 225lbs, 3 sets x 4reps 3min recovery between sets
--- in between sets, wide neutral grip sitting rows - 230lbs, 3sets x 7reps
--- followed by, heavy ab crunch machine, 14reps rotational/diagonal and 7 reps straight crunch
Snatch grip deadlifts: 265lbs, 3 sets x 7 reps 4 min recovery between sets
--- heavy shoulder snatch flies, 50lbs, 3 sets x 7 reps
--- and heavy rear delt flies, 3 sets x 7 reps 45lbs/40lbs/35lbs
4 intervals of 1 minutes burpees with 4 min rest in between intervals.
Because I got screwed up on workouts with ZenoLink business travel and also travel to NJ for my daughter's soccer game, I squeezed in a combined workout today so that I could get back on schedule this upcoming week. Back and shoulders.
WORKOUT:
Sitting hammer strength unilateral shoulder press: 210lbs (105 per arm), 3sets x 4reps 4min recovery between sets--- in between shoulder press sets, heavy sitting row 250lbs, 3sets x 7 reps AND dynamic hanging knee ups, 3 sets x 18reps
Close grip bench with barbell: 225lbs, 3 sets x 4reps 3min recovery between sets
--- in between sets, wide neutral grip sitting rows - 230lbs, 3sets x 7reps
--- followed by, heavy ab crunch machine, 14reps rotational/diagonal and 7 reps straight crunch
Snatch grip deadlifts: 265lbs, 3 sets x 7 reps 4 min recovery between sets
--- heavy shoulder snatch flies, 50lbs, 3 sets x 7 reps
--- and heavy rear delt flies, 3 sets x 7 reps 45lbs/40lbs/35lbs
4 intervals of 1 minutes burpees with 4 min rest in between intervals.
Friday, November 9, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Friday, November 9, 2012
Focused on chest and core. Going to try to ZenoLink test my swing within the next week so I can get moving on my PST training components! side note : doing the flat barbell bench with my feet of the floor and knees up - will make a video to explain why)
Flat barbell bench: 225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs, then heavy sets of sitting leg extension 270lbs x 7 reps),
Floor press with barbell: 235lbs, 3 sets x 7reps 3min recovery between sets (in between sets, burpees with jump up to pull up 12 reps per set)
Seated press - heavy explosive: 240lbs, 3sets x 7reps 4min recovery between sets (in between sets, power curls 135lbs x 7 reps)
Focused on chest and core. Going to try to ZenoLink test my swing within the next week so I can get moving on my PST training components! side note : doing the flat barbell bench with my feet of the floor and knees up - will make a video to explain why)
WORKOUT:
Dynamic warm up: shoulder stretches/warmup, pushups ROM and explosive, wide-grip-standard grip bench 135lbs (several sets, dynamic as well as pause press)Flat barbell bench: 225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs, then heavy sets of sitting leg extension 270lbs x 7 reps),
Floor press with barbell: 235lbs, 3 sets x 7reps 3min recovery between sets (in between sets, burpees with jump up to pull up 12 reps per set)
Seated press - heavy explosive: 240lbs, 3sets x 7reps 4min recovery between sets (in between sets, power curls 135lbs x 7 reps)
Thursday, November 8, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Thursday, November 8, 2012
First day back after a three day ZenoLink work trip to Florida... haven't worked out since last Saturday when I did a 3mile run. My goal today with squats was to increase weight and feel the weight - in a way condition myself to the feel of the weight - but not to push the reps because I did not want to get severely sore. Still not using belt or wraps with squats or dead lifts.
GYM:
Dynamic warmup - dynamic hip flexor stretches, static hamstring stretches, glute activation exercises, hip external rotator stretches, combined with warm up squat sets: body weight, bar (45lbs), 135lbs, 225lbs, 275lbs.
Squat: 315lbs, 3sets x 4reps 4min recovery between sets (in between sets, do sets of pullups 20reps/18reps/16reps then sets of 18rep hanging knee ups dynamically for speed and explosiveness)
Deadlift: 325lbs, 3 sets x 5reps 4min recovery between sets
Hanging High Pulls: 265lbs, 3 sets x 7 reps 3min recovery between sets
Bulgarian Split Squats: 155lbs, 3 sets x 5 reps (each leg) 4min recovery between sets (in between sets, do heavy dynamic machine knee ups 7reps diagonal each side, 7 reps straight)
Barbell Hip Thrusts: 265lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 125lbs)
First day back after a three day ZenoLink work trip to Florida... haven't worked out since last Saturday when I did a 3mile run. My goal today with squats was to increase weight and feel the weight - in a way condition myself to the feel of the weight - but not to push the reps because I did not want to get severely sore. Still not using belt or wraps with squats or dead lifts.
GYM:
Dynamic warmup - dynamic hip flexor stretches, static hamstring stretches, glute activation exercises, hip external rotator stretches, combined with warm up squat sets: body weight, bar (45lbs), 135lbs, 225lbs, 275lbs.
Squat: 315lbs, 3sets x 4reps 4min recovery between sets (in between sets, do sets of pullups 20reps/18reps/16reps then sets of 18rep hanging knee ups dynamically for speed and explosiveness)
Deadlift: 325lbs, 3 sets x 5reps 4min recovery between sets
Hanging High Pulls: 265lbs, 3 sets x 7 reps 3min recovery between sets
Bulgarian Split Squats: 155lbs, 3 sets x 5 reps (each leg) 4min recovery between sets (in between sets, do heavy dynamic machine knee ups 7reps diagonal each side, 7 reps straight)
Barbell Hip Thrusts: 265lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 125lbs)
Saturday, November 3, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Friday, November 2, 2012
Busy day with Gillian here! worked on ZenoLink early morning to mid morning. Then worked on Gillian's science project til lunch. Quick lunch then hit the gym. Back to work on more ZenoLink.. Gillian's cousins came up from Glen Rock, NJ later afternoon... not much work done after that, LOL
Today's workout was an overhead press, shoulder, explosive day.
Push jerk: 195lbs, 3sets x 7reps 4min recovery between sets
--- in between push jerk sets, heavy core machine ab crunch - 14reps alternating diagonal, 7 reps straight crunch per set
Standing overhead press: 135lbs, 3 sets x 7reps 3min recovery between sets
--- in between overhead press sets, super wide lat pull down 140lbs, 9 reps
Heavy snatch style shoulder fly: 50lb dumbells, 3sets x 7reps 3min recovery between sets
--- in between sets, explosive rear shoulder fly: 40lbs, 3sets x 7reps
Hip snatch: 115lbs, 4sets x 7 reps
Busy day with Gillian here! worked on ZenoLink early morning to mid morning. Then worked on Gillian's science project til lunch. Quick lunch then hit the gym. Back to work on more ZenoLink.. Gillian's cousins came up from Glen Rock, NJ later afternoon... not much work done after that, LOL
Today's workout was an overhead press, shoulder, explosive day.
WORKOUT:
quick dynamic warm up, shoulders/torso ...Push jerk: 195lbs, 3sets x 7reps 4min recovery between sets
--- in between push jerk sets, heavy core machine ab crunch - 14reps alternating diagonal, 7 reps straight crunch per set
Standing overhead press: 135lbs, 3 sets x 7reps 3min recovery between sets
--- in between overhead press sets, super wide lat pull down 140lbs, 9 reps
Heavy snatch style shoulder fly: 50lb dumbells, 3sets x 7reps 3min recovery between sets
--- in between sets, explosive rear shoulder fly: 40lbs, 3sets x 7reps
Hip snatch: 115lbs, 4sets x 7 reps
Thursday, November 1, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Yesterday, Wednesday October 31, 2012 was a day off... in large part due to the fact that I had to drive to NJ and pickup my daughter and drive back... then get ready for Halloween and trick or treating!! Today's workout was a back-pull/ tricep-shoulder push day with core as well.
WORKOUT:
no warm upSitting hammer strength unilateral shoulder press: 200lbs, 3sets x 5reps 4min recovery between sets
--- in between shoulder press sets, heavy sitting row 250lbs, 3sets x 7 reps
Close grip bench with barbell: 220lbs, 3 sets x 5reps 3min recovery between sets
--- in between sets, wide neutral grip sitting rows - 220lbs, 3sets x 7reps
--- followed by, ab coaster - 70lbs, 3sets x 18reps (12 alternating diagonal, 6 planar)
Heavy cable tricep push downs: 140lbs, 3sets x 7reps 3min recovery between sets
--- in between sets, unilateral wide grip pulldown cybex eagle lat pulldown: 190lbs, 3sets x 7reps
--- followed by, unilateral narrow neutral grip pulldown cybex eagle lat pulldown: 110lbs, 3sets x 7reps
Finished with a quick mile run on treadmill: 7min 30sec
Wednesday, October 31, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Tuesday, October 30, 2012
Today was day two for my first strength cycle since the spring. Focused on chest and core.
Dynamic warm up: shoulder stretches/warmup, pushups ROM and explosive, wide-grip-standard grip bench 135lbs (several sets, dynamic as well as pause press)
Flat barbell bench: 225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs), after 3 sets did 1 set of negatives, 275lbs 2 reps
Floor press with barbell: 235lbs, 3 sets x 7reps 3min recovery between sets (in between sets, reverse grip pull ups - 20reps, 18reps, 15reps)
Seated press - heavy explosive: 240lbs, 3sets x 5reps 4min recovery between sets (in between sets, burpee with jump up to pull up 10 reps)
Today was day two for my first strength cycle since the spring. Focused on chest and core.
WORKOUT:
Dynamic warm up: shoulder stretches/warmup, pushups ROM and explosive, wide-grip-standard grip bench 135lbs (several sets, dynamic as well as pause press)
Flat barbell bench: 225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs), after 3 sets did 1 set of negatives, 275lbs 2 reps
Floor press with barbell: 235lbs, 3 sets x 7reps 3min recovery between sets (in between sets, reverse grip pull ups - 20reps, 18reps, 15reps)
Seated press - heavy explosive: 240lbs, 3sets x 5reps 4min recovery between sets (in between sets, burpee with jump up to pull up 10 reps)
Tuesday, October 30, 2012
Fall 2012 Golf Swing Speed Training - Phase 1: GYM
Monday, October 29, 2012
Today was my first day of the phase 1 strength cycle in the gym.
It was a leg-core day. Since I have not lifted for strength or heavy since the spring, I will move slowly into this phase, conditioning myself to heavy weight and strength building.
Squat: 305lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of 18rep hanging knee ups dynamically for speed and explosiveness)
Deadlift: 315lbs, 3 sets x 5reps 4min recovery between sets
Hanging High Pulls: 245lbs, 3 sets x 7 reps 3min recovery between sets
Bulgarian Split Squats: 150lbs, 3 sets x 5 reps (each leg) 4min recovery between sets (in between sets, do heavy dynamic machine knee ups 7reps diagonal each side, 7 reps straight)
Barbell Hip Thrusts: 245lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 115lbs)
Today was my first day of the phase 1 strength cycle in the gym.
It was a leg-core day. Since I have not lifted for strength or heavy since the spring, I will move slowly into this phase, conditioning myself to heavy weight and strength building.
Workout:
Dynamic warmup - dynamic hip flexor stretches, static hamstring stretches, glute activation exercises, hip external rotator stretches, combined with warm up squat sets: body weight, bar (45lbs), 135lbs, 225lbs, 275lbs.Squat: 305lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of 18rep hanging knee ups dynamically for speed and explosiveness)
Deadlift: 315lbs, 3 sets x 5reps 4min recovery between sets
Hanging High Pulls: 245lbs, 3 sets x 7 reps 3min recovery between sets
Bulgarian Split Squats: 150lbs, 3 sets x 5 reps (each leg) 4min recovery between sets (in between sets, do heavy dynamic machine knee ups 7reps diagonal each side, 7 reps straight)
Barbell Hip Thrusts: 245lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 115lbs)
Fall 2012 Golf Swing Speed Training
The next training "adventure" : I am going to train to improve golf swing speed through impact zone.
I will combine strength/power/speed training in the gym with PST (progressive skills training).
The first 6-8 weeks will be phase 1 base - strength/skill building.
The second 6 weeks will be phase 2 advanced - power/speed.
I will test using ZenoLink 3D posting analysis and data of my swing as well as analysis and data for PST and even gym training.
I will combine strength/power/speed training in the gym with PST (progressive skills training).
The first 6-8 weeks will be phase 1 base - strength/skill building.
The second 6 weeks will be phase 2 advanced - power/speed.
I will test using ZenoLink 3D posting analysis and data of my swing as well as analysis and data for PST and even gym training.
Monday, October 29, 2012
2012 Tri-State Tough Mudder Race re-cap... PART 1
Finally got a chance to edit my thoughts about running the tough mudder... I am long winded so had to split the video into three parts...
Enjoy!
PART 1
Enjoy!
PART 1
Friday, October 19, 2012
Tough Mudder Training - Day 19
The Tri-State Mudder is tomorrow... my start time is 1:20pm.
Today is another light day... basically keeping active but allowing my body to recovery and energize over the last three days... today and tomorrow (right up til race time), protein - carb load - hydrate
Light stretch this morning... some work... then off to NJ to pick up Gillian after school at 2pm. Will play some soccer with her, maybe a little softball work, playground (weather permmitting)... dinner and early to bed (unfortunately hotel).
Tomorrow good breakfast, hydrate... Gillian's soccer game at 11am. After game drive to Englishtown and have at it!
Very much looking forward to it... trained hard, feel good, excited to have FUN and push my body!
after mudder... clean up, hit the road back to NY ... going to be an exciting, action packed couple days, but exhausting I am sure
Today is another light day... basically keeping active but allowing my body to recovery and energize over the last three days... today and tomorrow (right up til race time), protein - carb load - hydrate
Light stretch this morning... some work... then off to NJ to pick up Gillian after school at 2pm. Will play some soccer with her, maybe a little softball work, playground (weather permmitting)... dinner and early to bed (unfortunately hotel).
Tomorrow good breakfast, hydrate... Gillian's soccer game at 11am. After game drive to Englishtown and have at it!
Very much looking forward to it... trained hard, feel good, excited to have FUN and push my body!
after mudder... clean up, hit the road back to NY ... going to be an exciting, action packed couple days, but exhausting I am sure
Thursday, October 18, 2012
Tough Mudder Training - Day 18
another light day... most recovery, rest...
light stretch/yoga in the morning
afternoon light pump workout at the gym... hit all the muscle groups with medium intensity reps, except for legs
lots of protein!
light stretch/yoga in the morning
afternoon light pump workout at the gym... hit all the muscle groups with medium intensity reps, except for legs
lots of protein!
Tough Mudder Training - Day 17
recovery day...
rest, lots of protein...
morning - stretch/yoga
afternoon - short fast 8mile bike ride to help workout some of the joint stiffness and muscle soreness.
rest, lots of protein...
morning - stretch/yoga
afternoon - short fast 8mile bike ride to help workout some of the joint stiffness and muscle soreness.
Tuesday, October 16, 2012
Tough Mudder Training - Day 16
...last day of supra intense training ! ... Weds-Fri are light taper off days before the Mudder!
very busy morning, was woken up at 4am but a big just of wind - couldn't get back to sleep, so just got up and got to ZenoLink work... coffee and a bowl of cereal /protein shake was all I had time for... phone meetings, gotomeeting conferences... data analysis and software development...
Run: 1.5 miles to gym
Gym:
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
-reps flat barbell bench press 220lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 260lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 3reps neutral grip flat dumbbell press 105lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next):
moving from one exercise to the next without rest
- 6 reps sitting plyo chest press 240lbs
- 7 reps power curl (with squat thrust) 135lbs
Run: 1.5 miles back to car
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
very busy morning, was woken up at 4am but a big just of wind - couldn't get back to sleep, so just got up and got to ZenoLink work... coffee and a bowl of cereal /protein shake was all I had time for... phone meetings, gotomeeting conferences... data analysis and software development...
Run: 1.5 miles to gym
Gym:
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
-reps flat barbell bench press 220lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 260lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 3reps neutral grip flat dumbbell press 105lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next):
moving from one exercise to the next without rest
- 6 reps sitting plyo chest press 240lbs
- 7 reps power curl (with squat thrust) 135lbs
Run: 1.5 miles back to car
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Monday, October 15, 2012
Tough Mudder Training - Day 15
very busy morning... ZenoLink... coffee and a bowl of cereal /protein shake was all I had time for... phone meetings, gotomeeting conferences... data analysis and software development...
lunch time - workout
Run 1.5 miles to the gym... increased the pace a little to 12mins (8min mile), but still kept it pretty relaxed
Gym:
3 sets (4min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- hanging knee ups, ballistic
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- 8 reps burpee, jump to pull up
3 sets (3min rest between end of one hip thrust set and start of the next):
moving from one exercise to the next without rest
- 7reps hip thrust 225lbs
- power curl 7reps 135lbs
Run 1.5 miles back to car... low key pace, legs were dead from squats, thrusts and jumps
lunch time - workout
Run 1.5 miles to the gym... increased the pace a little to 12mins (8min mile), but still kept it pretty relaxed
Gym:
3 sets (4min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- hanging knee ups, ballistic
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- 8 reps burpee, jump to pull up
3 sets (3min rest between end of one hip thrust set and start of the next):
moving from one exercise to the next without rest
- 7reps hip thrust 225lbs
- power curl 7reps 135lbs
Run 1.5 miles back to car... low key pace, legs were dead from squats, thrusts and jumps
Tough Mudder Training - Day 14
OFF - no training, rest and recovery... lots of protein/bcaas/aminos, light stretching
worked on ZenoLink (data analysis, 2.0 software) for about 3-4 hours and the rest of the day was chill.
back to it tomorrow... last 5 days of training...
monday and tuesday hard, run - gym interval - run days ... Weds sprints/gym... Thursday - off/stretch... Friday light aerobic... Saturday, RACE!
worked on ZenoLink (data analysis, 2.0 software) for about 3-4 hours and the rest of the day was chill.
back to it tomorrow... last 5 days of training...
monday and tuesday hard, run - gym interval - run days ... Weds sprints/gym... Thursday - off/stretch... Friday light aerobic... Saturday, RACE!
Saturday, October 13, 2012
Tough Mudder Training - Day 13
Mudder is one week from today!!
After reviewing the obstacles I decided to change up my training today to better match, race conditions for some of the more demanding obstacles...
Worked on ZenoLink all morning. Headed out for Mudder Training about 1pm.
Today was chilly but not a wet and windy.
Ran 1.5 miles to the gym... picked up the pace on the run a little but still did it in a relaxed pace.
Gym:
3 sets (3min rest between end of one push jerk set and start of the next):
moving from one exercise to the next without rest
- 7reps split jerk 185lbs
- 7reps burpees - jump up to pull up bar, pull up to chest explosive
3 sets (3min rest between end of one shoulder press set and start of the next):
moving from one exercise to the next without rest
- sitting hammer strength shoulder press - 1st set: 200lbs-4reps, 2nd set: 180lbs-6reps, 3rd set 160lbs-8reps
- 7reps burpees - jump up to pull up bar, pull up to chest explosive
3 sets (3min rest between end of one fly set and start of the next):
moving from one exercise to the next without rest
- 7reps dumbbell shoulder snatch fly 50lb dumbbells
- 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs
Ran 1.5 miles to back to the car.
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
VIDEO BLOG:
After reviewing the obstacles I decided to change up my training today to better match, race conditions for some of the more demanding obstacles...
Worked on ZenoLink all morning. Headed out for Mudder Training about 1pm.
Today was chilly but not a wet and windy.
Ran 1.5 miles to the gym... picked up the pace on the run a little but still did it in a relaxed pace.
Gym:
3 sets (3min rest between end of one push jerk set and start of the next):
moving from one exercise to the next without rest
- 7reps split jerk 185lbs
- 7reps burpees - jump up to pull up bar, pull up to chest explosive
3 sets (3min rest between end of one shoulder press set and start of the next):
moving from one exercise to the next without rest
- sitting hammer strength shoulder press - 1st set: 200lbs-4reps, 2nd set: 180lbs-6reps, 3rd set 160lbs-8reps
- 7reps burpees - jump up to pull up bar, pull up to chest explosive
3 sets (3min rest between end of one fly set and start of the next):
moving from one exercise to the next without rest
- 7reps dumbbell shoulder snatch fly 50lb dumbbells
- 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs
Ran 1.5 miles to back to the car.
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
VIDEO BLOG:
Friday, October 12, 2012
Tough Mudder Training - Day 12
Buried in ZenoLink work... making training more and more difficult... but I am staying on top of it the best I can ! all the driving back and forth to NJ isn't helping either... LOL :D
Today marks the last week of training... a week from tomorrow is the race!
The next 5 days I am going to try to create race day conditions for my training. Run 1.5 - 2 miles to the gym, work-out ( heavy intervals ) then run back 1.5 - 2 miles.
Workout:
Ran 1.5 - 1.75 miles from car to the gym. Cold, damp, windy conditions.
Gym:
3 sets (4min rest between end of one close grip bench set and start of the next):
moving from one exercise to the next without rest
- 5reps close grip barbell bench press 215lbs
- 7reps seated cable row, 250lbs
- core work, machine variation knee raises diagonal/crunch
3 sets (3min rest between end of one triceps push down set and start of the next):
moving from one exercise to the next without rest
- 7reps standing triceps push down, 140lbs
- 7reps wide grip seated cable row (neutral grip), 210lbs
- 7reps lat pull down, 210lbs
3 sets (3min rest between end of one deadlift and start of the next):
moving from one exercise to the next without rest
- 7reps snatch grip deadlift, 225lbs
- 27reps triceps dip
Ran 3.5 - 3.75 miles back to the car
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
VIDEO BLOG
Today marks the last week of training... a week from tomorrow is the race!
The next 5 days I am going to try to create race day conditions for my training. Run 1.5 - 2 miles to the gym, work-out ( heavy intervals ) then run back 1.5 - 2 miles.
Workout:
Ran 1.5 - 1.75 miles from car to the gym. Cold, damp, windy conditions.
Gym:
3 sets (4min rest between end of one close grip bench set and start of the next):
moving from one exercise to the next without rest
- 5reps close grip barbell bench press 215lbs
- 7reps seated cable row, 250lbs
- core work, machine variation knee raises diagonal/crunch
3 sets (3min rest between end of one triceps push down set and start of the next):
moving from one exercise to the next without rest
- 7reps standing triceps push down, 140lbs
- 7reps wide grip seated cable row (neutral grip), 210lbs
- 7reps lat pull down, 210lbs
3 sets (3min rest between end of one deadlift and start of the next):
moving from one exercise to the next without rest
- 7reps snatch grip deadlift, 225lbs
- 27reps triceps dip
Ran 3.5 - 3.75 miles back to the car
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
VIDEO BLOG
Tough Mudder Training - THE COURSE!!!
Was checking out the course map and obstacles for the 2012 Tri-State Mudder... gonna be wicked!!
Check it out here:
2012 Tri-State Mudder Course Map
Check it out here:
2012 Tri-State Mudder Course Map
Thursday, October 11, 2012
Tough Mudder Training - Day 11
Another early morning... tons of ZenoLink work to crank through before I head down to NJ again (third day in a row) for Gillian's soccer practice.
Breakfast - french toast, eggs, banana
mid morning snack - protein shake, multi vitamin, aminos/bcaa
Worked out during lunch, so didn't have time to eat.
Gym:
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 7reps flat barbell bench press 215lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 250lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 4reps neutral grip flat dumbbell press 100lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next):
moving from one exercise to the next without rest
- 7reps sitting plyo chest press 230lbs
- 7 reps power curl (with squat thrust) 135lbs
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
after workout I did a little more ZenoLink... then drive 2.5hrs to NJ for Gillian's soccer practice... then back 2.5hrs... arrive back in NY around 8:30... ate a quick dinner... pasta with meat (veggie) sauce, broccoli, sweet potato...
Work for a couple hours on ZenoLink then bed...
Breakfast - french toast, eggs, banana
mid morning snack - protein shake, multi vitamin, aminos/bcaa
Worked out during lunch, so didn't have time to eat.
Gym:
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 7reps flat barbell bench press 215lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 250lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 4reps neutral grip flat dumbbell press 100lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next):
moving from one exercise to the next without rest
- 7reps sitting plyo chest press 230lbs
- 7 reps power curl (with squat thrust) 135lbs
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
after workout I did a little more ZenoLink... then drive 2.5hrs to NJ for Gillian's soccer practice... then back 2.5hrs... arrive back in NY around 8:30... ate a quick dinner... pasta with meat (veggie) sauce, broccoli, sweet potato...
Work for a couple hours on ZenoLink then bed...
Tough Mudder Training - Day 10
Gillian is back to school after a long holiday weekend and I am back to hammering out ZenoLink work and hammering out my training in preparation for Mudder next Saturday.
Up a little extra early this morning... a ton of ZenoLink work to do. Meetings at the office later this morning then if the weather holds, drive to NJ (2.5hrs) for Gillian's soccer game later this afternoon.
My plan is to get back to quick morning yoga in between work stuff and then hit the gym for leg/back intervals around lunch time.
Breakfast - eggs, toast with peanut butter/butter, fruit (apples/bananas), protein shake
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- core work, planar and multi-planar/rotational
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- hanging power curl 7reps 115lbs
3 sets (3min rest between end of one hip thrust set and start of the next):
moving from one exercise to the next without rest
- 7reps hip thrust 225lbs
- hanging power curl 7reps 105lbs
... gym workout went exceptionally well...
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
After the gym... back to work... then headed down to NJ for Gillian's soccer game late afternoon:: 2.5hr drive there +1.5hr soccer game + 2.5hr drive back = TIRED
Only had time to grab a tuna sub on flatbread at subway for dinner.
Video Blog about my last week of training heading into the Mudder race:
Up a little extra early this morning... a ton of ZenoLink work to do. Meetings at the office later this morning then if the weather holds, drive to NJ (2.5hrs) for Gillian's soccer game later this afternoon.
My plan is to get back to quick morning yoga in between work stuff and then hit the gym for leg/back intervals around lunch time.
Breakfast - eggs, toast with peanut butter/butter, fruit (apples/bananas), protein shake
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- core work, planar and multi-planar/rotational
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- hanging power curl 7reps 115lbs
3 sets (3min rest between end of one hip thrust set and start of the next):
moving from one exercise to the next without rest
- 7reps hip thrust 225lbs
- hanging power curl 7reps 105lbs
... gym workout went exceptionally well...
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
After the gym... back to work... then headed down to NJ for Gillian's soccer game late afternoon:: 2.5hr drive there +1.5hr soccer game + 2.5hr drive back = TIRED
Only had time to grab a tuna sub on flatbread at subway for dinner.
Video Blog about my last week of training heading into the Mudder race:
Wednesday, October 10, 2012
Tough Mudder Training - Day 9
Today was a bit warmer than yesterday, but not much ! definitely starting to get cold - nights into the thirties
By request of my daughter, breakfast was same as yesterday: french toast, eggs, fruit, protein shake
90 push-ups
Last day of Columbus day break for Gillian, so went to the Rail Trail for a run-bike. Yesterday day I pushed reasonably hard on a couple mile intervals and kettlebell intervals after being off for 3 days, so I was pretty stiff this morning. Decided to have a long slow day and get some easy miles in... first to get the miles in and get the running conditioning going as I get closer to the race (11 days away) and also to work out the stiffness.
I ran a easy pace 3 miles while Gillian paced me on her bike ! Run felt great and we had an awesome time, talking and having fun on the run until the last quarter, when I pushed a little to finish with a bit of a kick.
Up until now, I have mostly been working on my strength and cardio conditioning using intervals... my runs have been mostly short very intense intervals... This last couple weeks prior to the race, I am also going to add in longer runs to condition my body to the distance and the miles.
Protein shake and supplements including aminos/bcaa/creatine after the run.
By request of my daughter, breakfast was same as yesterday: french toast, eggs, fruit, protein shake
90 push-ups
Last day of Columbus day break for Gillian, so went to the Rail Trail for a run-bike. Yesterday day I pushed reasonably hard on a couple mile intervals and kettlebell intervals after being off for 3 days, so I was pretty stiff this morning. Decided to have a long slow day and get some easy miles in... first to get the miles in and get the running conditioning going as I get closer to the race (11 days away) and also to work out the stiffness.
I ran a easy pace 3 miles while Gillian paced me on her bike ! Run felt great and we had an awesome time, talking and having fun on the run until the last quarter, when I pushed a little to finish with a bit of a kick.
Up until now, I have mostly been working on my strength and cardio conditioning using intervals... my runs have been mostly short very intense intervals... This last couple weeks prior to the race, I am also going to add in longer runs to condition my body to the distance and the miles.
Protein shake and supplements including aminos/bcaa/creatine after the run.
Monday, October 8, 2012
Tough Mudder Training - Day 8
Beautiful fall morning... but cold ! Got down into the 30's last night... this morning low 40's.
Got up and going ... breakfast: eggs, english muffin: butter/peanut butter, french toast.
Went to Rail Trail to run a couple mile intervals. Gillian came with me to pace and push me on her bike. Set out on the first mile and was really feeling having taken 3 days essentially off and almost a whole week without any real running. The first quarter mile was surprising slow despite the fact that it is usually my best quarter of the mile - like to go out fast, back off a little in the middle then hammer home the last quarter. The time off, cold air and having gain a pound or two from heavy interval progressions were all FELT :(
The first mile was 30 secs slower than expected - planned on 6'30" and came in around 7mins :( ... left calf got mega tight...
rested 4 minutes then did another... The second mile felt a bit better from a stride, pace perspective but fatigue from the first set in by half mile... my first quarter mile was better but still not what I expected... middle went better but still felt slow... hammered the last quarter hard... made up a few seconds and finished around 6'45" ... not great but better...
Gave myself about 5-7mins recovery, then did 4, 1min 50lb kettlebell swings with 90 second rest/recovery between.
Was sucking wind running and swings... but felt good to get back to it...
Gillian was so funny... she was like, "dad you sound funny when you are weezing" ... OMG LMAO !!!
Protein shake after the workout... 40g protein with bcaa's / aminos ... multi vitamin, fish oil
Late lunch... ham sandwich : veggie ham, cheese, lettuce, tomatoes on whole grain organic bread. Small side of pasta.
Got up and going ... breakfast: eggs, english muffin: butter/peanut butter, french toast.
Went to Rail Trail to run a couple mile intervals. Gillian came with me to pace and push me on her bike. Set out on the first mile and was really feeling having taken 3 days essentially off and almost a whole week without any real running. The first quarter mile was surprising slow despite the fact that it is usually my best quarter of the mile - like to go out fast, back off a little in the middle then hammer home the last quarter. The time off, cold air and having gain a pound or two from heavy interval progressions were all FELT :(
The first mile was 30 secs slower than expected - planned on 6'30" and came in around 7mins :( ... left calf got mega tight...
rested 4 minutes then did another... The second mile felt a bit better from a stride, pace perspective but fatigue from the first set in by half mile... my first quarter mile was better but still not what I expected... middle went better but still felt slow... hammered the last quarter hard... made up a few seconds and finished around 6'45" ... not great but better...
Gave myself about 5-7mins recovery, then did 4, 1min 50lb kettlebell swings with 90 second rest/recovery between.
Was sucking wind running and swings... but felt good to get back to it...
Gillian was so funny... she was like, "dad you sound funny when you are weezing" ... OMG LMAO !!!
Protein shake after the workout... 40g protein with bcaa's / aminos ... multi vitamin, fish oil
Late lunch... ham sandwich : veggie ham, cheese, lettuce, tomatoes on whole grain organic bread. Small side of pasta.
Tough Mudder Training - Day 7
We had made plans to get up and drive to Ithaca, then up to Americana Winery for brunch... planned to head out by 9:45am.
I thought if I had time I might do a light run... but once again, decided it made more sense to make sure the morning went well and was relaxed and fun... rather than try to jam in a workout.
Skipped the run and again did 85 pushups.
The drive to Ithaca was beautiful, Americana was mega fun and brunch was amazing. The drive back so much fun, fall scenery, conversation, laughs and smiles !!!
The rest of the afternoon and evening was spent spending quality time with family and friends.
I thought if I had time I might do a light run... but once again, decided it made more sense to make sure the morning went well and was relaxed and fun... rather than try to jam in a workout.
Skipped the run and again did 85 pushups.
The drive to Ithaca was beautiful, Americana was mega fun and brunch was amazing. The drive back so much fun, fall scenery, conversation, laughs and smiles !!!
The rest of the afternoon and evening was spent spending quality time with family and friends.
Tough Mudder Training - Day 6
Had planned to get up early Saturday morning and get some sprint intervals in before breakfast... Gillian had a soccer game at 11am - so we had to get moving early to make it all fit... after the game we were going to head back to NY for the long weekend (2.5hr drive) - and we had plans as soon as we got back through the evening so the only time I would be able to run would be the morning.
We got up a bit later than expect and I choose to not force the run, to make sure we got our stuff packed up, checked out of the hotel, got a good breakfast and to the game early to get her warmed up... so I skipped the run.
Did 85 push-ups just to make sure I did something.
I like the push-ups for a number of functiona/conditioning training reasons, will explain later this week in a video blog.
We had a great morning... Gillian was warmed up and focused and play a great soccer game. Drive back to NY was uneventful. And Saturday was a complete success and a wonderful day... :D
We got up a bit later than expect and I choose to not force the run, to make sure we got our stuff packed up, checked out of the hotel, got a good breakfast and to the game early to get her warmed up... so I skipped the run.
Did 85 push-ups just to make sure I did something.
I like the push-ups for a number of functiona/conditioning training reasons, will explain later this week in a video blog.
We had a great morning... Gillian was warmed up and focused and play a great soccer game. Drive back to NY was uneventful. And Saturday was a complete success and a wonderful day... :D
Friday, October 5, 2012
Tough Mudder Training - Day 5
Was up early this morning to crank through a bunch of ZenoLink data and a few phone/gotomeeting conferences before leaving around 11am to drive to NJ to pickup Gillian after school.
Really didn't have any time for training today... but I did fit in 85 push ups this morning before my shower.
Had a simple bowl of cereal, banana, coffee for breakfast.
On the phone the entire drive with ZenoLink calls I missed lunch. Got Gillian from school at 2pm. Had a quick snack - cliff bar and chocolate milk before we went bowling with friends. After bowling, we went to Applebees for dinner - caesar salad, grilled salmon.
I would have liked to get some running in today, but probably needed a day off after 4 pretty hard days of intervals/resistance training.
Will see if I can get some running in tomorrow... but will be tough... morning soccer game, then back in the car to drive home to NY... church at 5pm... dinner plans after... my thought is if we get up and get going to run first thing before breakfast... maybe just some 200meter sprints (SIT) ... we'll see...
I am definitely getting excited for the race ... can't wait... just a couple more weeks.
Really didn't have any time for training today... but I did fit in 85 push ups this morning before my shower.
Had a simple bowl of cereal, banana, coffee for breakfast.
On the phone the entire drive with ZenoLink calls I missed lunch. Got Gillian from school at 2pm. Had a quick snack - cliff bar and chocolate milk before we went bowling with friends. After bowling, we went to Applebees for dinner - caesar salad, grilled salmon.
I would have liked to get some running in today, but probably needed a day off after 4 pretty hard days of intervals/resistance training.
Will see if I can get some running in tomorrow... but will be tough... morning soccer game, then back in the car to drive home to NY... church at 5pm... dinner plans after... my thought is if we get up and get going to run first thing before breakfast... maybe just some 200meter sprints (SIT) ... we'll see...
I am definitely getting excited for the race ... can't wait... just a couple more weeks.
Thursday, October 4, 2012
Tough Mudder Training - Day 4
Another gloomy overcast, wet day :( ... Thought I was driving to NJ this afternoon for my daughter's soccer practice but just found out that's canceled. Super sad I won't see her today, was really really looking forward to it, but I will be seeing her tomorrow and then for then next 4 days!!!! Soccer game on Saturday and lots of fun fall stuff to do!
Breakfast - scrambled eggs, protein shake, cereal, banana
Lots of ZenoLink work this morning and had to wait around for auto glass repair on my car... so scrapped yoga and intervals this morning. I have a 1pm phone meeting... will head to the gym after. I will not be able to get to the gym until next Weds due to work and personal obligations, so I "crammed" in gym work hard this week, Mon-Thurs... tomorrow I will do a run in the morning followed by kettlebell work and push ups... off completely on Saturday and then do some sort of variation of run and kettlebell Sunday, Monday and Tuesday.
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one push jerk set and start of the next):
moving from one exercise to the next without rest
- 7reps split jerk 185lbs
- 20reps hanging knee ups/raises done explosively
3 sets (3min rest between end of one shoulder press set and start of the next):
moving from one exercise to the next without rest
- sitting hammer strength shoulder press - 1st set: 200lbs-3reps, 2nd set: 180lbs-5reps, 3rd set 160lbs 7reps
- 20reps hanging knee ups/raises done explosively
3 sets (3min rest between end of one fly set and start of the next):
moving from one exercise to the next without rest
- 7reps dumbbell shoulder snatch fly 50lb dumbbells
- 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs
Post work out meal: did not have access to normal protein shake so I substituted 2% chocolate milk.
Dinner - subway/tuna on flatbread, lettuce tomatoes
Lots of ZenoLink work and some personal errands so not much time for dinner, had to eat while out doing errands. Going to be a long night of data analysis for clients and working on ZenoLink 2.0 ... which means I am going to be up late and up early tomorrow which = tired for morning run and kettlebell... plus I need to get a ton of ZenoLink done in the morning before I head down to NJ.
Breakfast - scrambled eggs, protein shake, cereal, banana
Lots of ZenoLink work this morning and had to wait around for auto glass repair on my car... so scrapped yoga and intervals this morning. I have a 1pm phone meeting... will head to the gym after. I will not be able to get to the gym until next Weds due to work and personal obligations, so I "crammed" in gym work hard this week, Mon-Thurs... tomorrow I will do a run in the morning followed by kettlebell work and push ups... off completely on Saturday and then do some sort of variation of run and kettlebell Sunday, Monday and Tuesday.
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one push jerk set and start of the next):
moving from one exercise to the next without rest
- 7reps split jerk 185lbs
- 20reps hanging knee ups/raises done explosively
3 sets (3min rest between end of one shoulder press set and start of the next):
moving from one exercise to the next without rest
- sitting hammer strength shoulder press - 1st set: 200lbs-3reps, 2nd set: 180lbs-5reps, 3rd set 160lbs 7reps
- 20reps hanging knee ups/raises done explosively
3 sets (3min rest between end of one fly set and start of the next):
moving from one exercise to the next without rest
- 7reps dumbbell shoulder snatch fly 50lb dumbbells
- 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs
Post work out meal: did not have access to normal protein shake so I substituted 2% chocolate milk.
Dinner - subway/tuna on flatbread, lettuce tomatoes
Lots of ZenoLink work and some personal errands so not much time for dinner, had to eat while out doing errands. Going to be a long night of data analysis for clients and working on ZenoLink 2.0 ... which means I am going to be up late and up early tomorrow which = tired for morning run and kettlebell... plus I need to get a ton of ZenoLink done in the morning before I head down to NJ.
Tough Mudder Training - some advice
Got some advice from a triathlete who ran a tough mudder last year and finished 8th out of about 10,000 participants: "make sure I get some miles in on the trail" ... we also talked about bunch about the different obstacles and what were the tougher parts of the race. I will be dealing with conditions: potential cold/rain/wind as well as be wet and muddy... hypothermia is potentially going to be a big issue. Going to try to train in conditions on the trail the next couple weeks as I near the actual race.
Wednesday, October 3, 2012
Tough Mudder Training - Day 3
Another rainy overcast day here in upstate NY ! Terrible nights sleep, moving super slow this morning and the gray skies, chill and rain isn't helping. Was run some interval miles this morning but between the weather and the fact that I am totally jammed up with work, not sure I am going to get to it... if not, I will try to substitute some kettlebell intervals.
This morning. Woke. Cup of coffee. 15-20 minutes of morning yoga.
85 pushups.
Breakfast - 2 egg omelet (organic, cage free), protein shake mixed with almond milk, banana, english muffin butter/peanut butter... suppliments: male multi vitamin, fish oil, part of the protein blend I use includes a number of aminos and bcaa including l-carnitine, arginine, glutamine, leucine
Had to skip kettelbell intervals as well as run - too much work :(
Lunch - skip ... didn't have time, a ton of work stuff to get done :(
3 sets (4min rest between end of one close grip bench set and start of the next):
moving from one exercise to the next without rest
- 5reps close grip barbell bench press 215lbs
- 7reps seated cable row, 250lbs
- core work, machine variation knee raises diagonal/crunch
3 sets (3min rest between end of one triceps push down set and start of the next):
moving from one exercise to the next without rest
- 7reps standing triceps push down, 140lbs
- 7reps wide grip seated cable row (neutral grip), 200lbs
3 sets (3min rest between end of one deadlift and start of the next):
moving from one exercise to the next without rest
- 7reps snatch grip deadlift, 225lbs
- 27reps triceps dip
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Dinner - 8oz grilled Mahi, rice, mixed vegetables: broccoli/carrots/squash/snap peas
This morning. Woke. Cup of coffee. 15-20 minutes of morning yoga.
85 pushups.
Breakfast - 2 egg omelet (organic, cage free), protein shake mixed with almond milk, banana, english muffin butter/peanut butter... suppliments: male multi vitamin, fish oil, part of the protein blend I use includes a number of aminos and bcaa including l-carnitine, arginine, glutamine, leucine
Had to skip kettelbell intervals as well as run - too much work :(
Lunch - skip ... didn't have time, a ton of work stuff to get done :(
3 sets (4min rest between end of one close grip bench set and start of the next):
moving from one exercise to the next without rest
- 5reps close grip barbell bench press 215lbs
- 7reps seated cable row, 250lbs
- core work, machine variation knee raises diagonal/crunch
3 sets (3min rest between end of one triceps push down set and start of the next):
moving from one exercise to the next without rest
- 7reps standing triceps push down, 140lbs
- 7reps wide grip seated cable row (neutral grip), 200lbs
3 sets (3min rest between end of one deadlift and start of the next):
moving from one exercise to the next without rest
- 7reps snatch grip deadlift, 225lbs
- 27reps triceps dip
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Dinner - 8oz grilled Mahi, rice, mixed vegetables: broccoli/carrots/squash/snap peas
Tuesday, October 2, 2012
Tough Mudder Training - Day 2
Day 2 ... dreary, rainy, chilly morning :( .... I am going to add in an overview of my diet/food intake every day as well. Video blog at the bottom of the entry.
This morning. Woke. Cup of coffee. 15-20 minutes of morning yoga.
Breakfast - 2 egg omelet (organic, cage free), protein shake mixed with almond milk, banana, english muffin butter/peanut butter... suppliments: male multi vitamin, fish oil, part of the protein blend I use includes a number of aminos and bcaa including l-carnitine, arginine, glutamine, leucine
SIDE COMMENT... the thing about this blog, is that I am a extremely busy with work and being a dad, etc. I don't have all the time in the world to train or eat perfectly - it is not my full focus... the point of this blog is to show that if you use a knowledge of what is key to performance, you can maximize your activity specific gains even with limited time and resources. And the key to that is really making sure your physical training has activity specific purpose.
Late morning. SIT/HIIT : 4, 1min burpee intervals, 4 min recovery between intervals
Lunch - tuna (36grams protein) on chopped vegetable salad.
Afternoon.
Pre workout snack - banana and peanut butter
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 6reps flat barbell bench press 215lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 250lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 4reps neutral grip flat dumbbell press 100lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next):
moving from one exercise to the next without rest
- 7reps sitting plyo chest press 230lbs
- 7 reps power curl (with squat thrust) 135lbs
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Dinner - veggie burger, sweet potato, mix vegetables: corn, carrots, peas
This morning. Woke. Cup of coffee. 15-20 minutes of morning yoga.
Breakfast - 2 egg omelet (organic, cage free), protein shake mixed with almond milk, banana, english muffin butter/peanut butter... suppliments: male multi vitamin, fish oil, part of the protein blend I use includes a number of aminos and bcaa including l-carnitine, arginine, glutamine, leucine
SIDE COMMENT... the thing about this blog, is that I am a extremely busy with work and being a dad, etc. I don't have all the time in the world to train or eat perfectly - it is not my full focus... the point of this blog is to show that if you use a knowledge of what is key to performance, you can maximize your activity specific gains even with limited time and resources. And the key to that is really making sure your physical training has activity specific purpose.
Late morning. SIT/HIIT : 4, 1min burpee intervals, 4 min recovery between intervals
Lunch - tuna (36grams protein) on chopped vegetable salad.
Afternoon.
Pre workout snack - banana and peanut butter
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 6reps flat barbell bench press 215lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 250lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 4reps neutral grip flat dumbbell press 100lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next):
moving from one exercise to the next without rest
- 7reps sitting plyo chest press 230lbs
- 7 reps power curl (with squat thrust) 135lbs
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Dinner - veggie burger, sweet potato, mix vegetables: corn, carrots, peas
Video blog on making the most of limited time and resources when training.
Monday, October 1, 2012
Tough Mudder Training - Day 1
Woke up... got myself situated, had a cup of coffee or two, then did a short variation of a morning yoga routine 15-20mins. 80 push-ups. Showered and got to work.
Early afternoon around 2pm, I hit the gym for a workout - leg emphasis.
Dynamic warm-up.
3 sets (4min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- core work, planar and multi-planar/rotational
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- hanging power curl 7reps 105lbs
3 sets (3min rest between end of one hip thrust set and start of the next):
moving from one exercise to the next without rest
- 7reps hip thrust 185lbs
- core work, planar and multi-planar/rotational
Early afternoon around 2pm, I hit the gym for a workout - leg emphasis.
Dynamic warm-up.
3 sets (4min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- core work, planar and multi-planar/rotational
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- hanging power curl 7reps 105lbs
3 sets (3min rest between end of one hip thrust set and start of the next):
moving from one exercise to the next without rest
- 7reps hip thrust 185lbs
- core work, planar and multi-planar/rotational
Tri-State Tough Mudder Ocotber 20, 2012
...so I've decided to run in the Tri State Tough Mudder (Englishtown, NJ), Saturday October 20! not a big fan of running so the thought of 12 miles of running isn't really appealing the the sort of thing I would normally do - however, the Tough Mudder is 12 miles of running broken up by a bunch of crazy obstacles designed by or crafted after British special ops training - now that sounds like fun!
I took the summer off from serious training, but started back conditioning the first week of September, so I am about 3 solid weeks into conditioning training... the next three weeks, I will do my best to pick up the pace of the training/conditioning and start to add in some specific training components for the mudder itself.
The plan is to document/journal my training each day... and in doing so explain and tie in how I view training from a functional, biomechanics perspective and how I will use Progressive Skills Training and other biomechanics based concepts to use standard training protocols and exercises in a whole new, highly specific way.
I took the summer off from serious training, but started back conditioning the first week of September, so I am about 3 solid weeks into conditioning training... the next three weeks, I will do my best to pick up the pace of the training/conditioning and start to add in some specific training components for the mudder itself.
The plan is to document/journal my training each day... and in doing so explain and tie in how I view training from a functional, biomechanics perspective and how I will use Progressive Skills Training and other biomechanics based concepts to use standard training protocols and exercises in a whole new, highly specific way.
This Blog
The idea behind this blog is to choose/seek out adventures in action and/or sports, apply biomechanics and functional skills training to training for each... highlight how a knowledge of activity specific coordination and function can take even the simplest of training protocols and exercises and super charge them to optimal performance gains.
I want to personally use the techniques I have created in motion analysis and progressive skills training at ZenoLink over the past 20 years to train for adventures in sport and action in any and every discipline possible. With the idea to show just how effective and powerful and knowledge of activity specific coordination/biomechanics can be in maximizing training efforts and performance outcomes.
I want to personally use the techniques I have created in motion analysis and progressive skills training at ZenoLink over the past 20 years to train for adventures in sport and action in any and every discipline possible. With the idea to show just how effective and powerful and knowledge of activity specific coordination/biomechanics can be in maximizing training efforts and performance outcomes.
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