12.18.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×20 Squats
2×10 Jump Squats
2x15m Lunge + Quad Stretch
3×5 Goblet Squat
3×5 KB Good Morning
Then:
“MF Leg Day”
Split Jump Roulette
Every minute on the minute the coach calls out a number (i.e. 7, 12, 3, 21, etc.)
The athlete must complete that number of split jumps before the next minute
10 minutes
Then:
10x RDL +
20x Explosive Step-up Hops (do all reps on one leg, then switch legs)
Rest 90s, 4 sets
Then:
10x Off-Box Squats +
20x Cyclist Squats (load with Bulgarian Bag on back) +
30m Walking Lunges +
40s Wall Sit
3 sets
Then:
Goblet Squat Strength Ladder
10 reps each at 40, 45, 50, 55, 60
Then:
60s ALL-OUT on the Airdyne
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
GBC – Arms
A-Series
A1 10-12x Close-Grip Bench Press @ 4010
A2 10-12x Standing Fat-Grip Barbell Curls @ 3010
30-60s Rest, 3-5 sets
Then:
B Series
B1 6-8x Incline DB Biceps Curls with Eccentric Enhancement on Swiss Ball @ 5010 
B2 8-10x Supine Triceps Extensions to forehead with chains @ 4010
30-60s Rest, 3-5 sets
Then:
C Series
C1 10-12x Seated DB External Rotation, each @ 4010
C2 10-12x DB Powell Raises (on bench or Swiss Ball), each @ 4010
30-60s Rest, 2-3 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
 N/A
 
Photos
 
The best coaches and trainers are often the most resourceful. Those that can do the most with the least are often the most successful. Having $100,000 worth of training equipment is nice, but most  private practice coaches and trainers do not have access to such equipment. When I first started training I have a set of DBs, a pull-up/dip station, and a barbell. I got amazing results with people with these rudimentary pieces of equipment because I had a complete understanding of how to be inventive.

The best coaches and trainers are often the most resourceful. Those that can do the most with the least are often the most successful. Having $100,000 worth of training equipment is nice, but most private practice coaches and trainers do not have access to such equipment. When I first started training I had a set of DBs (0-60#), a pull-up/dip station, and a barbell. I got amazing results with people with these rudimentary pieces of equipment because I had a complete understanding of how to impart variation and overload, despite limited equipment.