The Coaches Training Log

[The Coach]

After taking about 3 weeks off


http://momentumperform.proboards58.com/index.cgi?board=traininglogs&action=display&thread=5

[benz]

1.- why are you the only active member there
2.- medicine ball ..isnt that for girls?
3.- wheres the aas cycle!

[The Coach]

1. It's a new board

2. I have not taken anything in about 9-10 months

3. When you're doing 70 throws for 4 rounds with a 15lb ball, it's harder than almost any weight training exercise. Try it sometime then youtube it just so I can see your reaction.

[benz]

1. It's a new board

2. I have not taken anything in about 9-10 months

3. When you're doing 70 throws for 4 rounds with a 15lb ball, it's harder than almost any weight training exercise. Try it sometime then youtube it just so I can see your reaction.

are you challenging me joe el loco local?

now that you are in good mood, what do you recommend for quick fat burning , like, 1 week HARDCORE ...im hitting the 100kg barrier!

[Canadian_Muscle]

I like your training style. Pretty strong guy too.

[Overload]

Good layout Coach.


1 arm Olympic bar push press...this i have to see!

[The Coach]

Good layout Coach.


1 arm Olympic bar push press...this i have to see!

I will post on youtube later. Great power exercise.

[The Coach]

Week 2, Day 1 


http://momentumperform.proboards58.com/index.cgi?action=display&board=traininglogs&thread=11


Saturday (Tomorrow) is strongman training. Sleds, kegs, tire flipping, farmers carries.

[The Coach]

Todays workout


Todays workout was strongman stuff.

5 min - Foam Roller work

20 min - moblity drills and dynamic warm ups

15lb Slamball - 3 rounds 30sec each round

20lbs Sledgehammer on tire - 3 rounds 15 swings each side

400lb Tire flip - 5 flips 3 rounds

Backwards Sled pull for time (30 secs) 170lbs 3 rounds

Stretch, drop dead

[danielson]

Keep your log here Coach, no reason to link to other boards. Respect Ron.

[QuakerOats]

what the hell is "slamball"?

[The Coach]

what the hell is "slamball"?

[The Coach]

Here is todays workout. I posted it real time as I was working out.....


http://momentumperform.proboards58.com/index.cgi?board=traininglogs&action=display&thread=14

Disclaimer; This is not spam. It's just easier to link the workout.

[The Coach]

Periodization Phase 1 consisted medicine ball complex, sledgehammer swings, tire flips, sled pulling, keg walks.

Now were into periodization Phase 2 - Strongman circuit 4 rounds total

10 overhead medicine ball throws
10 times sledgehammer swings on tire.
5 tire flips 400lb tire
Truck push (2005 Durango) 40 yards
25 yard sled pull 135lbs
20 yards keg lunges

This phase will last approximatly 6 weeks!

[Hedgehog]

Periodization Phase 1 consisted medicine ball complex, sledgehammer swings, tire flips, sled pulling, keg walks.

Now were into periodization Phase 2 - Strongman circuit 4 rounds total

10 overhead medicine ball throws
10 times sledgehammer swings on tire.
5 tire flips 400lb tire
Truck push (2005 Durango) 40 yards
25 yard sled pull 135lbs
20 yards keg lunges

This phase will last approximatly 6 weeks!

Here's an idea for you to change up the tire swings.

The excersise originally comes from Cuba where the boxers swings with heavy iron cast pipes, not sledgehammers, on a tire.

The pipes weigh equally through the top to the bottom and you don't get that bouncing effect the same way you do with a sledgehammer.

Instead of doing it for 10 reps - they do it for 2 minutes straight.


If you try it, lemme know how it works for you.

[The Coach]

Here's an idea for you to change up the tire swings.

The excersise originally comes from Cuba where the boxers swings with heavy iron cast pipes, not sledgehammers, on a tire.

The pipes weigh equally through the top to the bottom and you don't get that bouncing effect the same way you do with a sledgehammer.

Instead of doing it for 10 reps - they do it for 2 minutes straight.


If you try it, lemme know how it works for you.

Hedge, This is a circuit with no more than 30secs between stations. Doing a 20lb sledgehammer swing for 2 min in the middle of a circuit or even as the second station in a six station circuit would be nearly impossible. As for the rebound on the tire? I wish there was more but there is actually very little due to it being hollow with thick sides. BUT there is just enough rebound to train both eccentric and concentric strength.

[Canadian_Muscle]

What sport do you train for?