Tuesday, June 7, 2016

Great First Year...Have a Great Summer!

Outrageous first year! Have a great summer! Do the Workout! Be a Monster (in the weightroom, the yard and the field)! Meditate, eat right, play as many sports as possible. Emulate your heroes. Steal their techniques and then make them your own! And remember...


--Coach Cap

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!

Day 1:
Main Lift: Deadlift:
Main Lift: Hang Clean 
Assists: 3x5-8: Rack Pulls/Krock Rows/Tire Flips/Bent Rows/Neck Work)

DAY 2:
Main Lift: Bench
Main Lift: Squat
Assist Lifts 3x5-8: Military Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/ Grip Work)

Day 3:
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)

Day 4:
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
--75 Burpies
--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
 --(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

Top 4 Hip Exercises to Increase Hip Strength & Help Alleviate Back Pain

Outside Today! Let's Go!

Thursday, June 2, 2016


Inflammation in its most natural sense is actually a good thing – it helps us fight off sudden injuries or infection. But too much inflammation is another story.
Many chronic conditions such as cancer, arthritis, diabetes and obesity have been linked to inflammation.
But what you also may not know is the certain foods lead to inflammation. Many of the foods you eat on a regular basis can actually be creating a problem which leads to serious health issues.
So here’s some foods that can lead to unhealthy inflammation – foods that you should consider eliminating from your diet completely.


Most vegetable oils found in most processed foods – including the likes of sesame oil and sunflower oil – are high in omega-6 fats that are highly inflammatory. You’ll find these oils in many bagels, crackers, cookies and bread.
Besides reducing these kinds of inflammation-causing foods in our diet, we can balance them with omega-3 fats, a key nutrient in reducing inflammation in the body. The proper ratio of omega-6 foods to omega-3s should be around 2:1. Some foods that are high in omega-3s are:

Inside the Weightroom Today (Thursday)

LAST DAY for this Spring's School Workouts with Coach Cap is June 7th!

How Your Metabolism Changes in Your 20s, 30s and 40s By Samantha Lefave for Life by Daily Burn

(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.