1.20.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
15m Lunge + Quad Stretch, slow!
Then:
20x Bulgarian Bag Halos +
10x Push-ups +
15x KBS (40, 50, 60)
3 rounds to warm-up
Then:
3×10 DB Man-Maker (pause 5s at the top of each rep).
Go up each set.
Rest as needed between sets
Then:
Goblet Squat Strength Shuttle 
10 reps @ 40# + 15m Goblet Carry + 15m Sprint (back to KBs)
10 reps @ 50# + 15m Goblet Carry + 15m Sprint
10 reps @ 60# + 15m Goblet Carry + 15m Sprint
10 reps @ 70# + 15m Goblet Carry + 15m Sprint
Rest while partner goes
3 rounds each
Then:
15x Ball Slam + 30s ALL-OUT Row/Ski/Airdyne + 60s Rest
3-5 rounds (time permitting)
Then:
Cool Down
 
Workout 2 
15m Lunge + Quad Stretch, slow!
Then:
20x Bulgarian Bag Halos +
10x Push-ups +
15x KBS (40, 50, 60)
3 rounds to warm-up
Then:
A1 12x DB Walking Lunges (6 each leg)
A2 12x Deadlift 
Rest 30s, 4 sets
Then:
B1 12x BB Floor Press 
B2 10-12x Hanging Leg Raises
Rest 30s, 4 sets
Then:
C1 10-12x Seated DB External Rotation
C2 12-15x Poliquin Step-ups
C3 8-10x BB “Drag” Biceps Curls
Rest 30s, 3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Pull up on the back leg as you bent forward. The goal is to hinge on the loaded leg hip. Try to keep the back straight.

Pull up on the back leg as you bent forward. The goal is to hinge on the loaded leg hip. Try to keep the back straight.


After each set of Goblet Squats each player had to carry the bell in the same fashion across the floor.

After each set of Goblet Squats each player had to carry the bell in the same fashion across the floor.


Floor Presses are a great addition to any program. I like them in big groups because you're not limited by how many benches you have. To top of the range places extra tension on the triceps.

Floor Presses are a great addition to any program. I like them in big groups because you’re not limited by how many benches you have. The top of the range places extra tension on the triceps.


When the board says "sprint" I mean it. There is no walking or jogging. Turn and run as fast as you can to the next weight.

When the board says “sprint” I mean it. There is no walking or jogging. Turn and run as fast as you can to the next weight.


I took this picture of Latissa to show her how lean she has become; a far cry from the body she walked in with.

I took this picture of Latissa to show her how lean she has become; a far cry from the body she walked in with.


Poliquin Step-ups target the VMO.

Poliquin Step-ups target the VMO.


A closer look at the VMO on Daine's right leg.

A closer look at the VMO on Daine’s right leg.

 

Set a standard for yourself or I'll set it for you. The ALL-OUT portion is anything but casual. I told Alex he had to keep the 500m pace under 1:40 for the entire 30s. Unfortunately for him that was 10s faster than he was going at the time. So he dug in and went for it.

Set a standard for yourself or I’ll set it for you. The ALL-OUT portion is anything but casual. I told Alex he had to keep the 500m pace under 1:40 for the entire 30s. Unfortunately for him that was 10s faster than he was going at the time. So he dug in and went for it.


The common result of "ALL-OUT."

The common result of “ALL-OUT.”


10x3 Back Squats with chains. Even though the load will invariably move slowly on the way up, the athlete should "intend" to move it quickly.

10×3 Back Squats with chains. Even though the load will invariably move slowly on the way up, the athlete should “intend” to move it quickly.


The ultimate goal is to be able to lift yourself from the floor  by using only your hamstrings. Develop the strength to do this and you'll have hamstrings of steel, impervious to injury. In fact, your chances of injuring your hamstrings is just about zero once they reach this level of strength.

The ultimate goal is to be able to lift yourself from the floor using only your hamstrings. Develop the strength to do this and you’ll have hamstrings of steel, impervious to injury, powerful, and larger than life.