Wednesday, June 14, 2017

All Done Folks. See you NEXT FALL!

Great work everyone. See you in the fall. Hope Exams were good.
I passed mine by flipping the 650 lb. Tire for 400 yards today for a new PR.
I hope you all make some summer workout goals and smash them and dont come back in the
fall and start from scratch!


Monday, June 12, 2017


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

Last Week for Workouts: Get Your Reps In - Good Luck on EXAMS

 Monday 6/12: 2:30-3:30
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.

-Coach Cap

Thursday, June 8, 2017

3 Exercises You Won't Believe Work As Well As They Do

3 Exercises You Won't Believe Work As Well As They Do
These three movements are all worthy of being performed without a shred of self-consciousness. Still, it's a good idea to be prepared for the inevitable question: "What is that working?"

HBT Overhead Press

Lying Hollow Position

Spoto Press...

Looking Ahead: Exam Week Workouts - T-F @12:05-1:05:

Looking for Exam Stress Relief? Lift Heavy THINGS!
Seriously, don't skip workouts!
It regulates all the chems in your body and gives you a good night's rest!

Okay, Back in Business! Today -Outside! 2:30!

That's a lot of exclamation marks! How can you not come to workout?!