Morning:
1. High Jump to Sprint 4x10sec/Made a mistake on this. I actually did 10yd sprints from a high jump 4singlesx4sets/ recorded the best of each set -- 4.8 (slow),3.51,3.31,3.11
2. Plank to Jump over a bench 4x10sec (3min rest)/ This was actually a squat thrust to a jump over a bench -- x4,x4,x4,x3
Afternoon:
1. Power Cleans (5x4singles)/115x4 singles, 145x4 singles, 165x4 singles, 175x2 singles (hip extension ability definitely up and up)
__________________
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
1. Pushup to 10 yd sprint 6x4singles/best times set1:2.72, set2:3.35, set3:3.15, set4:2.97, set5:2.67, set6:2.69
The times include the pushup as well.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Changing and progressing exercises for the next four weeks. I wanted 10 weeks of conversion to power training, but the last 3 weeks would be excessive. My alactic system should be in peak condition soon enough.
Morning:
1. Lateral Plyo Shuffle on Bench 4x10sec/10,11,15,17 (increased reaction time each set)
2. Prisoner Jump Squats 4x10sec/10,8,10,10
Ran through it smoothly. Feeling more mobility and ROM from prior workouts and warmups
Evening:
1. Full Snatch 5x4(mini sets "singles")/ 95x5singles,105x5singles,115x4 singles,115x3singles
2. Situp to Squat to Plyo Pushup 5x5/5,5,5,4
hit the right wrist in a bad way. Stop before it becomes a serious issue
Switching Routine to EOD (every other day). Work schedule increasing and I need more time to recover.
Day1 Week5 (This will be the last week of this strictly alactic system training phase. Next week I will start combining it with "functional" hypertrophy training)
Morning:
1. Lateral Plyo shuffle (on and off bench) 4x10sec +15 reps/17,18,20,21
2. Jumping Prisoner Squats 4x10sec +10reps/11,10,11,11
Reduced rest break to 2:30 instead of 3o
Evening:
1. Full Snatches 4x4(singles)/145x4,145x2,115x4,115x2 (acute pain in rear right shoulder/ ended rest of the set)
2. Situp to Squat Thrust and plyo pushup 4x6/5,6,6
Right shoulder letting me know it's best to stop before pain becomes nagging injury.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Afternoon
Skipped the regular session did active/static/passive stretching for troublesome areas
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Whatsa 4pt turnover "breakdance"? Sounds a little 80s if you ask me.
LOL...nice vid. That makes me not want to do the movement anymore. I'm sure next time I do I'll screw up thinking I look too much like a RUN DMC wannabe.
I'll place a pic up later showing me doing the movement. I believe it is actually called "floor roll-overs". I hijacked it from Doc Stuart McGill. I thought I gave it a nice name. I didn't expect it to sound "funky-fresh"
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Lilj: Couldn't find a decent pic to show th movement. Here's the breakdown:
- Ball of feet and hands on ground. Knees bent comfortably. Chest faces the ground.
-Rotate entire body over either left or right and replace hands and ball of feet on ground. Now chest should face sky.
- Repeat the opposite direction. *Keep head/neck/chest/abs in-line through entire movement.
Usually I post pics of what I do on my T.I.A. section of my site.
Have a lot on my plate today. Hopefully I will be able to complete both sessions.
Morning:
1. High Jump to Sprint (10yds) 4x4singles -won't be timed today- working on mechanics and fixing mistakes in my "jump to sprint reaction"/ felt better less force bleeds at the start. It seems I was missing immediate arm swinging to initiate the sprint. I forced the upper body into a forward leaning position as I came out of the jump
2. Squat Thrust to Jump over bench 4x4 (2.5min rest)/4 all
Able to squeeze in a training session:
Afternoon:
1. Power Cleans 4x5singles/warmup got out of control a bit. I end up doing a lot of singles with lighter weight working on mechanics and my front squat depth. Finished it off with this:195 of 1 single and 3misses, 175 of 2 singles and 2 misses, 165 2singles
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Morning:
Still training alactic system as my primary energy system. I'll do the notorious "bear" exercise Coach Dan John made famous.
If you do not know the bear this is the breakdown:
-Hang Clean to deep front squat to push press to front squat back to starting position
1. "The Bear" 95x15sec./fyi-this is a modified version of the original. 95x2(25sec) (tried back squat with it, shoulders didn't like that idea/ switched back) 95x2 (15sec), 95x2 (10sec), 95x2 (9sec), 95x2 (9sec), 95x2(9sec)
EVENING:
1. DB Deads 4x8 a-1 (30 sec)/(total db lbs) 150+light superband x 8, 150+lt sup.band x 8, 150+lt. sup.band x7, 150x5
2. DB Bench 4x8 a-2 (2min)/(total db lbs) 140x8 all sets
3. SB Long Lever Situps 4x8 b-1 (30 sec)/ x8,x8,x8,x6
4. DB front squats 4x8 b-2 (2min)/(total db lbs) 100x5, 80x8, 60x8, 60x7
5. Supine DB Pullover 4x8 c-1 (30 sec)/ (total db lbs) 30x8,40x8,40x8,40x8
6. DB RDL 4x8 c-2 (2min)/(total db lbs) 140x8,140x8,140x8,140x8
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Cut it a little short needed to get ready to train clients.
Evening:
1. Snatch to rep deep OVHD squats (3x10) a-1/95x7, 95x8, 95x3 (last set was very deep-calves touching hamstring deep)
2. Dips (3x10) a-2 -rest 2min/x5, x8, x7
3. Rack Pulls (3x10) b-1/ 275x10, x8, x5
4. Banded Assisted Pullups (3x10) b-2 -rest 2min/ x10,x7,x7
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Morning:
1. Keg Snatch to Jump 6x4/Just end up being keg OVHD swings 6x5
2. Plyo lateral lunges with banded torso twist 6x8/6x8 rest 90 sec
Evening:
1. OVHD BB Lunges 6x6/65x6,65x6,75x4,75x6,75x6
2. Neutral Grip Chins 6x6/6,6,4,3,2,3
3. Chained Staggered Hand Pushup 6x6 (2.30min rest)/6 all
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day1 Week7 Final Week of Power Conversion and hypertrophy
Morning:
Skipped too busy to hit it.
EVENING:
1. DB Deads 4x8 a-1 (30 sec)/(total db lbs) med-superband +150x5, 2 lt-superbands +150x7, 2 lt-sb +150x8, 150x7
2. DB Bench 4x8 a-2 (2min)/(total db lbs) 150x7,140x8,140x8 (right post.delt pain - stopped exercise)
3. SB Long Lever Situps 4x8 b-1 (30 sec)/ +5lbx8,+10lbx8,+10lbx8
4. DB front squats 4x8 b-2 (2min)/(total db lbs) 90x6,80x8, (stopped short on time and annoying shoulder pain pissing me off)
5. Supine DB Pullover 4x8 c-1 (30 sec)/ (total db lbs)
6. DB RDL 4x8 c-2 (2min)/(total db lbs)
Crappy workout, body feels beat up and pretty pissed about the results. Screw it....moving on
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Evening:
1. Hanging Snatches to Deep OVHD Squats for reps (3x8) a-1/55x10,65x10 - stopped left hand went numb.
2. Dips (3x8) a-2 rest 2min/10x,8x,8x
3. Rack Pulls (3x10/8/8) b-1/changed to deads - 315x5singles, x3singles, x2singles
4. Banded Asst'd Pullups (3x10) rest 2min/10x,10x,6x
Body is in need of a break. One last day to go before that happens.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Next 2 weeks back in AA (anatomical adaptation). From training the alactic energy system over everything else for 7 weeks, my endurance has dropped substantially. So, kick in a bit of strength-endurance training with this phase.
Day1Week1 AA phase (circuit)2 weeks: Done with bare feet
Jump Rope 1set 3min/ x3min
Chinups (2 sets to SD (slight discomfort)) 60sec active rest/ x3,x5
1Leg PNF Dead touchdown (2xSD)60sec rest/ x7l/8r, x6l/7r
Plank with 1Leg Hip flex/ext to leg curl (2xSD) 60sec rest x4all, x4all
1Leg Bridges (2xSD) 60sec rest/ x4all
Pushup to Hand Walkouts (2xSD) 60sec rest/ x2, x4
Bulgarian Squat to Torso twist (2xSD) 120sec rest/ x3all, x3all
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Predominatly dumbbell circuit at approx 60%rm and I will go to slight discomfort (SD) -barefoot
Jump Rope 1x3min -60sec rest/1x3min
Turkish Getup (2xSD)- 60sec/25x4ea, 25x3ea
KB Windmills (2xSD) -60sec/20x7ea, 20x10ea
DB Ballistic Bench (2xSD)-60sec/90x24, 90x22
1Arm Rows Standing (2xSD)-60sec/80x9ea, 80x10ea
YTWL Cobra (2xSD)-60sec/15x4/4/2/1, 10x3all
1arm DB OVHD Squat (2xSD)-60sec/35x4ea, 30x3ea
Tall Kneel Underhand DB Swings (2xSD)-60sec/20x15 --
DB Lateral Lunge Touchdown (2xSD)-60sec/50x8, 50x5
Cable Pull/Push Exercise (2xSD)-2min/40x14, 40x14
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
My endurance is pretty low right now. So, somewhere in the middle of this training I was a heavy breathing sweaty fallout.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Yes indeed it was. I think I'm not quite recovered today and suffered for it.
Barbell dominated day (60%1rm):
Jump rope 1x3min - 60sec/1x3min
BB Deads 2xSD -60sec/255x5, 255x4
BB Chops 2xSD - 60sec/80x7ea, 80x7ea
1Arm BB Deads 2xSD -60sec/95x3ea, 95x3ea
BB Front Squats 2xSD -60sec/155x4, 155x3
1Leg BB RDL 2xSD - 60sec/135x6, 135x6
1Arm BB Snatch to Windmill 2xSD - 120sec/45x4, 45x2
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
This week moving the reps up to my HD (high discomfort) level. So everything is pretty much to isometric failure. Adding more Lactic and Alactic energy sytem training in on the opposite days.
Jump Rope 3min x 2sets -60sec rest/2x3min
Chinups 2xHD - 60sec/did pullups- x5, x3
1Leg PNF Touchdown 2xHD - 60sec/ x12ea, x12ea
Dips 2xHD - 60sec/ x14, x10
1Leg Lateral Squat 2xHD -60sec/ x12ea, x10ea
Supinated Rows 2xHD - 60sec/ x7, x8
Plank to 1Leg Hip flex/ext 2xHD -60sec/ x7, x6
1Leg Bridges 2xHD -60sec/ x8, x5
Pushups to hand walkouts 2xHD -60sec/ x5, x4
Bulgarian Squat to Torso Twist 2xHD -60sec/x7ea, x5ea
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Practiced some agility drills today. Just three rounds and approx 15sec. per round with 2min rest breaks.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
1. jump rope 2x3min/2x3min
2. Turkish getup 25lbxHD/25lbx14, x10
3. DB Windmill 2xHD/45lbx11, x8
4. DB Ballistic Bench 90xHD/90x36, x26
5. 1Arm Rows Standing 45eaxHD/45x14ea, x10ea
6. YTWL Cobra 5eaxHD/10lbx4ea --
7. 1Arm DB OVHD Squat 30xHD/had to raise heels did 6 deep squats
8. Tall Kneel Underhand DB Swings 40xHD/ 40x26, x22
9. DB Lateral Lunge Touchdown 50xHD/ 50x15, x8
10. Cable Pull/Push 40xHD/ 40x28, x28
Didn't feel like it....but pushed through it
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Starting MxS training. I thought I would be able to split the sessions for twice in one day. That won't be possible with my schedule. Looking forward to seeing what I can do in the coming weeks.
Day1:
Alactic System Training-Max Speed and agility
1. Shuttle Sprints (5yd,5yd to 10yd) 3x5 sprints - no rest- 3x4 done
2. Tuck Jumps 3x5 - 180sec rest 3x4 done
MxS
1. Deadlift 6x4 s.s.60sec rest/ 315x4,325x3,325x2,325x2,325x2, 325x2
2. Iso-MxS Bench low posit. 3sets and high posit. 3sets 180sec rest/295x4sec iso 4 sets in lower position and 2 sets in higher position
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Doing some drills and a bit of work in different planes of motion.
Tactical Training BW Drills
1. Half Pikes 2x20/x10 - regressed to hanging leg raises x20
2. Plank Rotations 2x20/x20,x20
3. 3pt. Toe Touchdown 2x30sec each leg/x30sec,x30sec
4. Gorrilla Squat touchdown to overhead squat 2x30sec/ forgot to do it- I usually do this for warmup.
Tempo Running (400-600yds at 60%max speed) Had to do on treadmill 2sets 8.0 pace for 75sec. 5min active rest in between
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Not the best day of training. A lot of business issues to take care of.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
1. Hanging leg raises 2x24/x24,x17
2. Plank Rotations 2x24/x24,x24
3. 3pt. Toe Touchdown 2x40sec each leg/x40sec,x40sec
4. Gorilla Squat Touchdown to OVHD Squat 2x40sec/x40sec,x40sec
Tempo running 2sets 8.0pace for 90sec. 5min active rest/completed
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day5:
Too much to do today, but no excuses. MUST TRAIN.
1. Hanging Snatches 4x10 a-1/95x7,95x8,95x6,95x6 - once form breaksdown I stop.
2. Lateral ladder drill 4rounds a-2/4rounds
3. Lateral Tango drill 4rounds a-3/4rounds
4. Hopscotch drill 4rounds a-4-3min rest/4rounds
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day1:
Alactic System Training-Max Speed and agility
1. Shuttle Sprints (5yd,5yd to 10yd) 3x5 sprints - no rest- 3x4 done
2. Tuck Jumps 3x5 - 180sec rest 3x4 done
MxS
1. Deadlift 6x4 s.s.60sec rest/ 315x4,325x3,325x2,325x2,325x2, 325x2
2. Iso-MxS Bench low posit. 3sets and high posit. 3sets 180sec rest/295x4sec iso 4 sets in lower position and 2 sets in higher position
Day1: Energy System Training
1. Shuttle Sprints 3x5 sprints no rest/3x5
2. Tuck Jumps 3x5 - 180sec/3x5
MxS
1. Deadlift 6x4 s.s. 60sec rest/325x4, 325x3, 325x3, 325x3, 325x2 -- stopped slight pain in left glute
2. Iso-MxS Bench low posit 3sets and high 3sets 180sec/ 4sets in low position
__________________
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Doing some drills and a bit of work in different planes of motion.
Tactical Training BW Drills
1. Half Pikes 2x20/x10 - regressed to hanging leg raises x20
2. Plank Rotations 2x20/x20,x20
3. 3pt. Toe Touchdown 2x30sec each leg/x30sec,x30sec
4. Gorrilla Squat touchdown to overhead squat 2x30sec/ forgot to do it- I usually do this for warmup.
Tempo Running (400-600yds at 60%max speed) Had to do on treadmill 2sets 8.0 pace for 75sec. 5min active rest in between
1. Hanging leg raises 2x24/2x24
2. Plank Rotations 2x26/2x26
3. 3pt. Toe Touchdown 2x45sec each leg/2x45sec
4. Gorilla Squat Touchdown to OVHD Squat 2x45sec/2x45se
Tempo running 3sets 8.0pace for 90sec. 5min active rest/2 sets of 90 sec tempo runs and one with 75sec
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day off. Not healing right this week. Little GPP and foam roll with a twist of stretching
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
1. Hanging leg raises 2x24/x24, x20
2. Plank Rotations 2x26/2x26
3. 3pt. Toe Touchdown 2x45sec/2x45sec
4. Gorrilla Squat Touchdown to OVHD Squat 2x45sec/2x45sec
Tempo running 3sets 8.0pace for 90sec. 5min rest/1set
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
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