Friday, September 15, 2017
Thursday, September 14, 2017
Monday, September 11, 2017
Friday, September 8, 2017
Thursday, September 7, 2017
Wednesday, September 6, 2017
Tuesday, September 5, 2017
Tuesday, August 29, 2017
Monday, August 28, 2017
Sunday, August 27, 2017
Wednesday, June 14, 2017
Monday, June 12, 2017
COACH CAP'S BASIC SUMMER WORKOUT!
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
Tuesday-Friday 6/13-6/16: 12:05-1:05
It has been a Great Second Year of Strength and Conditioning. Thank you to Coach Moriarty, Coach Buckett and all the Coaches and Athletes who came out and helped in the changing of the Strength Culture at SHS.
Have a great Summer.
I will see you next Fall.