YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Friday, May 22, 2009

Workout Part 1- 051809

*GO OUT ON THE EDGE AND DO SOMETHING DIFFERENT*

ROUND ONE: GO DOWN THE LINE OF EXERCISES WITHOUT STOPPING.
1. Bench Press- 10x (Goal Weight>M: 135-185#/F: 75- 85#)
2. Push-ups- 10x
3. Barbell Bicep Curls- 10x (Goal Weight>M: 65#/F: 40#)
4. Barbell Step Taps- 10x each side (Use the same barbell used for curls/place barbell behind neck/use 17" box)
5. One Lap Sprint/Jump Rope-100x/Burpees-10x (Choose one of the following)
**Rest 30-45 sec

ROUND TWO: NO STOPPING!
1. Bench Press- 8x (Goal>Increase weight from Round One)
2. Push-ups- 12x
3. Barbell Bicep Curls- 12x (Goal>Small increase on weight from Round One)
4. Barbell Step Taps- 12x each side (Use the same barbell used from the curls/same position as above/use 17" box)
5. Box Jumps- 12x (Body Weight/Land in a Deep Squat position on the box and on the ground/Use 17" box)
6. One Lap Sprint/Jump Rope 150x/Burpees-12x (Choose two of the following)
**Rest 45 - 60 sec

ROUND THREE: PUSH THROUGH!
1. Bench Press- 6x (Goal>Increase weight from Round Two)
2. Push-ups- 14x
3. Barbell Bicep Curls- 14x (Goal>Small increase on weight from Round Two)
4. Barbell Step Taps- 14x each side (Same as #4 on Round One & Round Two)
5. Box Jumps- 14x (Same as #5 on Round One & Round Two)
6. One Lap Sprint/Jump Rope- 200x/Burpees- 14x (Must do all three)

GREAT JOB! ALWAYS FINISH STRONG!

TRUE PASSION PART 2

"All my energy was focused on getting where I had to go."- Michael Jordan
I want to share one of the pivotal points that changed Jordan in so many ways.  I like this story because the concept of it all can apply to each and every one of us. Here is his story: 

"I relied on my high school coach, Clifton "Pop" Herring. He picked me up every morning my junior year, took me into the gym before school and worked me out. He was my pusher. 
'YOU HAVE TO STAY FOCUSED, MJ.'
'YOU CAN'T DO THIS, MJ.'
'GRADES, MAN, GRADES.'
Those are some of the things he stressed to me every day.  I had tried out for Coach Herring's varsity team when I was in the 10th grade. The team was stacked, but I felt like I was good enough to contribute. Coach Herring had another idea. I ended up playing junior varsity that whole season. When the JV season ended, players could be invited up to the varsity. But Coach Herring didn't move me up then either, even though I had averaged 26 or 27 points a game.
**HE WANTED JORDAN TO FOCUS ON WHAT HE COULD BECOME IF HE STAYED PATIENT.  I REALLY BELIEVE THAT PATIENCE IS SOMETHING THE COACH WANTED TO INSTILL IN HIM. WITH PATIENCE COMES STRENGTH AND DESIRE.

SO I ASKED TO BE STATISTICIAN. I WAS WILLING TO DO JUST ABOUT ANYTHING TO BE A PART OF THE VARSITY. 
Coach Herring allowed me to go on trips, but the only way I could get into the visiting gym without buying a ticket was to carry somebody else's uniform so it looked like I was part of the team. I never even got into uniform. I had so much confidence that I could help the team. I knew I could play.
**HE WAS WILLING TO DO WHATEVER IT TOOK TO BE A PART OF SOMETHING SPECIAL. THE EXPERIENCE I'M SURE HUMBLED JORDAN. HE EMBRACED HIS CONFIDENCE, WHICH MADE HIM FIGHT HARDER TO BE ON THAT TEAM.

Coach Herring could see that I had ability, but he also saw that I was a little slow in my development because I was growing. He knew I would make the varsity team that fall, but he wanted to start early. So he told me to stop playing football. Then Coach Herring convinced my parents that picking me up every morning and working me out before school would be good for me. He'd pick me up at 6:30 and we would work for an hour.  He made this big ol' poster with all the drills listed, and we went through them every single day. 
**THIS IS WHAT IT TAKES! PUSHING AND CHALLENGING...DOING WHATEVER IT TAKES TO BE THE BEST YOU CAN BE! WE ALL CAN APPLY THIS TO OUR DAILY REGIMEN.

I didn't have status. Playing sports in high school was my way of being able to move up the ladder. I wanted to really fit in. I wanted the girls to look at me as someone they could date. All of that drove me a lot more than most people think. I didn't want to be excluded from a grouping, or laughed at because I didn't have any status. If that's what you saw, I was going to prove you wrong. Just watch me--that was my mentality.
**WANTED TO INCLUDE THIS PARAGRAPH BECAUSE I THINK THIS WAS AN ACTUAL BLESSING FOR JORDAN. HE HAD TO FIGHT AND WORK HARD TO EARN RESPECT AND STATUS. IT WAS NOT HANDED TO HIM, IT BECOMES A PART OF HIM AND HE APPRECIATES IT.

REMEMBER TO LIVE THE LIFE YOU WERE GIVEN. WORK HARD EVERY DAY TO BE THE BEST YOU CAN BE IN EVERYTHING.  NEVER SETTLE AND ALWAYS WORK ON IMPROVING EVERY ASPECT OF YOUR LIFE. IF SOMETHING DOESN'T WORK OUT FOR YOU, DON'T GIVE UP , TRY ANOTHER APPROACH. USE THIS STORY TO REMIND YOU THAT YOU LEARN TREMENDOUSLY ABOUT YOURSELF WHEN YOU HAVE TO WORK HARD FOR SOMETHING.

Jordan, M. Driven From Within. Pg. 23.

Sunday, May 10, 2009

Combination Drills

COMBINATION DRILLS

Please make sure that you warm-up 5 to 10 minutes before beginning these drills.  It is important to allow your body to be ready in order to perform at your full potential.  Always go hard and always challenge yourself!  YOU set the tone in the gym. Make the people around you work harder!


Combination #1: Total Sets: 4
*Pull-ups- 10x
*Superset with DB Punches (FWD/Speed Drill)- 30 sec; Goal Weight: Males: 10-12#DBS/Females: 5-8#DBS

Combination #2: Total Sets: 4
*Step-Mill- 2 min; Goal Speed: 15 
*Superset with DB Squats (Go Deep & Sit Back In Your Squat/Speed Drill BUT still controlled)- 45 sec
**Goal Weight: Males: 20-25#DBS/Females: 12-15#DBS

Combination #3: Total Sets: 4
*Push-Ups- 1 min; Goal: Males: 50x in 1 min/Females: 40x in 1 min
*Superset with DB Bicep Curls (Do Not Alternate/Full Range Of Motion)-10x; 
**Goal Weight: Males: 30-35#DBS/ Females: 20-25#DBS

Combination #4: Total Sets: 4
*Wall Sit- 2 min; Goal: Perfect L-Position/Stay Sitting)
*Superset with DB Walking Lunges (Full Range Of Motion/Don't Swing DBS/Moderate Speed)- 50 steps
**Goal Weight: Males: 35-40#DBS/Females: 25-30#DBS

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Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #1

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds

CONDITIONING DRILL #2

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds

CONDITIONING DRILL #3

  • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.

POWER THOUGHT OF THE DAY

"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.

DOFITNESS TRAINING STATION

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