Tuesday, June 7, 2016
Ps. Watch the videos on my youtube page! Learn all you can all the time! Be a student of greatness!
Monday, June 6, 2016
Here is the BASIC Summer Workout. Please adjust according to needs, experience and equipment.
The Everyday Workout List can be done by Everyone!
SUMMER WORKOUT BASE: (Make Sure to Warm Up!)
50-100 Push Ups
15-60 Pull or Chin Ups
100 - Bike Crunches/V-Ups etc
100 Body Weight Squats
50 Box Jumps
Jog 3 Miles
Sprint 5x 100 Yard Dashes
Meditate 10 Minutes a day
POWERLIFTING: 5,3,1 Basic Routine (You may adjust accordingly!)
4-Day Splits: (day rest in between days at least)
(Main Lifts : Base percentages off of 90% of Max Effort):
Week 1 5x5. Week 2 : 3x3. Week 3 : 5,4,3,2,1 (MAX). Week 4 : D-Load: 20, 15, 10, 15
Go up at least 5 Percent in Month 2 in Everything!
Main Lift: Deadlift:
Main Lift: Hang Clean
Assists: 3x5-8: Rack Pulls/Krock Rows/Tire Flips/Bent Rows/Neck Work)
Main Lift: Bench
Main Lift: Squat
Assist Lifts 3x5-8: Military Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/ Grip Work)
Main Lift: Rack Pulls
Main Lift: Power Clean/Shrugs
Assists: 3x5-8: Stiff Leg Deadlifts/Krock Rows/Tire Flips/Farmer's Walk or Yoke/Neck Work)
Main Lift: Military Press
Main Lift: Front Squat/Weighted Lunges
Assist Lifts 3x5-8: Incline Bench Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/Grip Work)
Get in 4 Extra Assists per Workout if Possible! Keep it Fun!
--Single Arm Snatch: 3x10
--Dog Sled Leg Press
--Single Arm Barbell Press 3x8
--Turkish Get Up 3x 10 each hand
--Parcor Ankle Flexion Routine
--Cable Lat Pull Downs 5x5 (HEAVY)/Cable Row: Super Set 5x10
--Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).
--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).
--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)/forearm to plank pushups 3x10
--Wrist Curls/Grip Work 3x20
--Wrist Curls/Grip Work 3x20
--(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset
--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each
--Bench Jump Turn-arounds/ 3x10 each side/push-up to squat 3x10.
--Weighted Hip Extension 3x10/Hamstring Curl Machine/Calf Raises 3x10
--Cable Triceps Push-downs/Cable Biceps Curls Super Set 5x20 each
--EZ BAR Curls 3x8/Straight Bar Curl 3x8 Super Set
--CRAZY! Heavy Bag Slam 30. (If you are not yelling and growling... you will be).--Neck Work w Partner (Mandatory for Football!)
Have a GREAT SUMMER SHS! --Coach Cap
Top 4 Hip Exercises to Increase Hip Strength & Help Alleviate Back Pain John Wolf | December 26, 2015
Friday, June 3, 2016
Thursday, June 2, 2016
(You high-schoolers haven't experienced this yet... but for us athletes over 20 our bodies start to change... Read on) You remember the moment it hit you: When you realize that, even though you’ve been eating about the same and exercising a fair amount, you’ve put on a few pounds. Or, you came back from vacation only to realize you weren’t bouncing back as quickly as you used to from the fried foods and frozen margaritas (#noregrets). Maybe you’re not entirely sure what’s going on, but you think you have an idea: Your metabolism is slowing down.
And you are probably correct.
Caroline Cederquist, M.D., author of The MD Factor Diet, says that while it’s different for everybody, your metabolism slows down as you age. For most, it starts in your 20s or 30s. For others, it may not happen until your 40s or 50s. Regardless, it’s important to know how your metabolic system works, so you can keep its engines running at full throttle.