Monday, Mar. 1/10

What a game, what a olympics, what a country! Congrats to all of our athletes in Vancouver!

Warm-up

20 Shoulder Dislocations

20 Single Leg Dead lifts

20 Wall Slides (keep low back flat, wrist and elbows in contact with the wall

http://www.youtube.com/watch?v=AXcRFBFuo-c

20 Front to back Leg Swings

20 Band Pulls

5, 5, 5, YTW

20 Scorpions

http://www.youtube.com/watch?v=NSLDV4N5Gl4

A1. Floor Press - 5, 5, 5, 3, 3, 3 reps

1st/4th set - close grip, 2nd/5th - medium grp, 3rd/6th - wide grip

Progressively increase weight

http://www.youtube.com/watch?v=QDAsJr3fMpg

A2. Power Clean - 3, 3, 3, 1, 1, 1 at 80% of your 1RM (ex. 1RM = 200lbs, 80% = 160 lbs)

Work on speed

Progressively increase the weight

Take 90 secs between floor press and power clean sets

B1. Incline DB Press Neutral Grip (palms facing one and other) - 8 reps x 4 sets

B2. Wide Stance Good Morning - 6 reps x 4 sets

Use same load for each set

Tak 45 secs between press and good morning sets

C1. Facepulls - 15 reps x 4 sets - focus on bringing the shoulder blades together/downward, activating traps/posterior delt

C2. McGill Sit-ups - 25 reps x 4 sets - perform 2 sets on each leg

http://www.youtube.com/watch?v=RkHhO1QLTqE

Sunday, Feb. 28/10

Rest - Mobility

LETS GO CANADA!!!!

Saturday, Feb. 27/10

This is not a picture of a contestant for the world's most robust moustache, no it is Dr. Stuart McGill, THE BACK GUY!! This guy has done everything and anything from working with elite athletes to working with pig spines. Every now and then I will give you some tips from the world of Dr. McGill on how to imporve the health of your spine which will utlimately help your general health.

Dr. McGill suggests that anyone who is involved with any type of conditioning program not only to maintain proper postural alignment during all of your exercises(day-to-day life too) but to ensure proper posture during the rest and recovery between your sets. Through his experiences, Dr. McGill concludes that people who engage in lumbar flexion (flattening of the lower back) for a duration of time loose spine stability that will lead to decreases in strength.

You want to optimize your strength, don't you?

Warm-up



15 reps Bulgarian Split Squat

http://www.youtube.com/watch?v=RZlodHgCipk Keep lats, abs, obliques, glutes active throughout the lift. Maintain an upright torso position with shoulders back.

15 Leg Swings - Front to back swings, side to side

10 Wall Squats
http://www.youtube.com/watch?v=P9s9uOe_9NU

15 Cuban Presses

15 Side Lying External Rotation
http://www.youtube.com/watch?v=4X4QVn8pSE8



Strength / Hypertrophy


A. Back Squat / Shoulder Press behind the neck / Rack Thruster - 1 rep / 1 rep / 1 rep x 10 sets

Choose a weight (load) that is around 70% of your 1RM in the Shoulder Press (ex. if you can press 185 for a 1RM in the shoulder press, use 135 for this barbell complex)
Work on Speed in each movement
Take 30 secs of rest between sets
Rack Thruster is first a back squat with a press from behind your neck immediately once you complete your back squat.

Break 2 minutes


B1. Barbell Bulgarain Split Squat - 8 reps x 4 sets
Keep the shoulder blades back/down, torso upright, activate lats, abs, obliques, glutes.
http://www.youtube.com/watch?v=Y6188EwmluI

B2. One Arm Shoulder Press (strict) - 8 reps x 4 sets

Make sure your palms are facing one another for your GRIP
Take 60 secs between each set (split squats / 60 secs / shoulder press
Progressively increase the load

C. Stability ball plank with elbow circles - 50 circles counter clockwise and 50 counter-clockwise

Perform a plan on a stability ball with your forearms intact with the ball. With your back inline with your leg, perform circles with the stability ball while always keeping in contact with the ball. Feel the exercise within the anterior/posterior core

Rest and/or Mobility Training

Friday, Feb 25/10

Let's go boys, don't be slack with the Slovak's!

Rest / Mobility / Soft Tissue Work aka Foam Rolling follow by mobility / 2 km run or at 70 - 80 % effort

Whatever you choose, its up to you! I will be prescribing a workout for Saturday.

Day 3 - Feb. 25/10


Warm-up:

20 reps Ankle Mobility drill (refer to feb. 23)

20 reps Walking Single Leg Deadlift (refer to feb. 24)

20 rep Thoracic Rotation (Side Lying Rotations)

Side Lying Rotations. Lie on your right side. Left hip & knee flexed at 90°. Right leg straight. Rest your left leg on a cushion or foam roller so you can’t rotate at your lower back. Hold your right arm straight above you.
Push your right hand up while bracing your abs. Left hand on the floor with your hand palm up. Bring your left hand to your right hand while rotating your hand out. Hold the position for 2 seconds, then come back down. 10 reps both sides.
This exercise improves thoracic extension & rotation while improving your chest flexibility. Make sure you move from the thoracic spine, not from your lower back. Push your abs out from start to finish (http://stronglifts.com/how-to-improve-your-thoracic-mobility/, 2009)

Video for Thoracic Rotations : http://www.youtube.com/watch?v=1Vqt_UZQSAA&feature=player_embedded

20 reps of YTW - feel this exercise in the shoulders
http://www.youtube.com/watch?v=12i9VmaIpx0


Workout:

Muscle Strength

A. 20' Box Jump - 5 x 5 reps - take 90 seconds between each set - focus on jumping afap

B. Power Clean - 3, 2, 1, 3, 2, 1 reps - take 3-4 mins break - focus on speed/movement not load
Traditionally this set scheme is called wave loading where the 4th, 5th, and 6th set should be correspondingly heavier than the 1st, 2nd, and 3rd. Try to strive for this. If you are new to the lift, just work on technique.

If you need some help, take a look at this: http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/


FATLOSS

A1. 20' Box Jump - 5 reps
A2. Power Clean - 3 reps
Take no break after the box jumps, take 30 secs after power clean
Perform 8 Sets

B. Row - 3 x 500m - rest 45 secs between each set

A New Start

Day 1 - Feb. 23/20 - Here we go again

There will be a workout design for people who want to focus on improving strength, power, and muscle growth. Another program will be design for individuals who want to focus more on fat-loss.

Warm-up

Enusre you complete this warm-up as listed. This warm-up will better prep the joints and muscles for the workout rather than just steady state cardio training.

20 Ankle Mobility - should feel the stretch in the back of the calve
http://www.youtube.com/watch?v=JpJBSte4X9w&feature=PlayList&p=7E9B2280044B2014&playnext=1&playnext_from=PL&index=9

20 Split Squats on each leg - try to focus on quad and ham activation
http://www.youtube.com/watch?v=AMfbdugbcL8

20 Cat Camels - the movement should be felt in the mid-back
http://www.youtube.com/watch?v=T4ioJZHSBig

20 Shoulder Dislocations - not so fast, feel this exercise within the shoulder blades
http://www.youtube.com/watch?v=33P5AI27eiU

20 Band Pulls - feel this exercise within the shoulder blades
http://www.youtube.com/watch?v=kpy2RSXA8dU

20 Body weight Squat with wider stance


Strength/Muscle


A. Low Bar Back Squat (bar is placed lower on the upper back, no pad) - 5, 5, 3, 3, 1, 1 reps - break 4 minutes btw sets
Try to lift a heavier load for the second set of the prescribe rep-range

GREAT video about hip drive in the squat:
http://www.youtube.com/watch?v=yha2XAc2qu8


B. Strict Press from behind the neck (do not use your hips and/or legs) - 5 sets x 5 reps - break 3 mins btw sets
Again, feel this movement within the shoulder blades and upper back

C1. Barbell Split Squat - 4 sets x 12 reps each leg
C2. Steep Incline Dumbbell Press - 4 x 8 reps
Perform 12 reps of bb split squat, then 8 reps of steep incline dumbbell press, repeat
Take 60 seconds between each set

D. Any Bicep Exercise - 60 reps - use a weight that you can lift for a max 10 reps
Focus on contracting the bicep

FAT LOSS

A1. Low Bar Back Squat - 6 sets x 5 reps
A2. Barbell Shoulder Press - 6 sets x 5 reps

5 reps squat, 5 bb shoulder press, 5 reps squat, 5 bb shoulder press....for 6 sets
Try to finish 6 sets of each exercise as fast as possible

Do C1 and C2

THAT'S IT FOR YOU PEOPLE WHO NEED TO SHED SOME!



Day 2 - Feb. 24/20


20 Walking Single Leg Deadlift - walk while you are executing them, NO WEIGHT, feel it in the hams
http://www.youtube.com/watch?v=y8UxJXIG2SU

20 Ankle Mobility

20 Torso Rotation
http://www.youtube.com/watch?v=DGDQK4XA6x8&feature=PlayList&p=34A2277F104E689E&playnext=1&playnext_from=PL&index=6

20 Cable rows - FIRST brign the shoulder blades downward and together and then pull


STRENGTH/MUSCLE


A. Deadlift - use 50% of your 1 repetition maximum (1RM) in the dead - 10 sets x 2 reps - break 45 seconds btw sets
The focus should be on moving the bar as FAST as you can manage

B1. Chin-ups - Below 175 lbs - 60 reps as fast as possible
- 175-200lbs - 50 reps AFAP
- over 200lbs - 40 reps AFAP
B2. Dips - 50 reps as fast as possible
Ex. Perform 50 reps(if you are btw 175-200lbs) of the chins FIRST and then finish 50 reps of dips.

C1. Sit-ups - 3 sets x 15 reps
C2. Back Extensions - 3 sets x 15 reps

D. Bent-over Laterals or Seated Dumbbell Cleans - 60 reps - as fast as possible - use a weight that you can lift for 15 RM.

FAT LOSS

A. Tabata Deadlift - use 60% of your 1 RM - tabata is an exercise protocol of sorts, you deadlift for 20 seconds, break 10 seconds, this is one set, perform 8 sets

Perform B1, B2 as above

Perform C1, C2 but add C3. Burpees - 3 sets x 10 reps