Today is Day 1 of the 8- week program. There will be 4 training days and 3 running days. Outside of training, will include high protein meals, sleep, shoulder and scap exercises, and daily soft tissue work. I will be dabbling into it all types of training with the goal of building strength and conditioning for my first half marathon on November 8th. It is a goal that I have never worked for but I am excited for the challenge and embracing the process to achieving this goal. As I have said in past posts I am not a runner but my friend asked me to run for his grandmother, who recently has been diagnosed with cancer. Thankful to have the opportunity to represent a great family and donate to such a great cause. Below I break down the process of today's training session and my approach to each lift, movement, set, rep, and weight. Enjoy
Warm-Up= Foam Rolling + Soft Tissue Work(lacrosse ball) + Dynamic and Static Movements
1. Foam Rolling= Full Body(Thanks to Cressey Performance)
2. Soft Tissue work= Lacrosse Ball full body
3. Dynamic Movments
A. Brady Band Series 2x8/8/8/8
B. Wall Slides x10
C. Wrist Flexor Stretch x15secs/side
D. Warrior Lunges 2x10/side
E. Walking Spiderman lunges 2x8/side
F. Squat to Stand 2x10
G. Sleeper Stretch x30secs
Being a former pitcher and currently rehabing back from a injured shoulder(post labrium tear) it is vital that foam rolling, soft tissue work, and movement training is a priority. Over the past 4 years, I have found that to achieve elite health and strength I must be able to do the movement before throwing on the plates. A quick reminder, when training for goals one must leave their ego at the door and appreciate the development process. Buy into the process and you will meet your goals. It's that simple.
Medicine Ball Work
1A. Medicine Ball Overhead Slams 2x10(10lb ball)
1B. Medicine Ball rotational side toss 2x12/each side (10lb ball)
When designing programs for various athletes, I have found medicine balls to be very productive for all types of athletes. When used correctly medicine ball work can slowly activate and prepare you for your max effort lifts. It takes place for "the warm-up lap" and other non-helpful warm-ups that do not prepare you for the work you are about to effort. Ultimately it is used to bridge the gap between stretching and lifting.
Strength Training Workout
1. Front Squats (touching a 10 inch box)(no belt) 5x5 (60sec rest) All 5 sets were done at 135lb.
* To make things simple always do your main lifts first.* Keeping the arms parallel with the ground*
1. In between I stayed active focusing on a hamstring stretch 3x30secs/ each side.
*Usually a healthy approach is to do a movement or stretch that helps activate the primary muscles being strained.
2. Feet Elevated Pushups 3x12 (15inch box)
2. DB Reverse lunges 3x8/side (35lbs)
3. 1-legged squats (no weight) (parallel) 3x8/side
3. 1-arm Farmer Walks 3x30yards/ each side
My approach to all workouts is Less is More. The least amount of movements for max output allows athletes to focus more on the task at hand and understand the reasoning behind each movement. Opposed to training that is uniform, for example a program with 15 exercises and 2 sets of 20 reps can easily be approached with the "half-ass" mentality. Too many workouts. Too many reps. And too many movements that don't help you achieve the final result. When we as grinders have lofty goals we have to strategically execute on each step of the way. We are in the business of cause and effect and as always the truth comes out.
Quick Facts
Total time Training: 45 minutes
Music: None
Podcasts: Entrepreneuship on Fire- The Human Project Episode
Time: 11:30am
Pains: Right Hamstring
Strengths: Technique and explosion
Weaknesses: Low weight on accessary lifts.
Takeaway: It is vital to control breathing patterns during breaks with squats.
Shoes: MP Chuck Taylors
Lets Grind Together. Get on your Grind by Getting on ours.
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