Growing

[Coach is Back!]

May it prosper and grow.

Thank you.

Chaos, just give me a call.

[The Idol]

Thank you.

Chaos, just give me a call.

pathetic

[SF1900]

Good luck.

Ill be in LA soon, I think. Will come down for a work out

[Coach is Back!]

pathetic

That's what your mom said when we were talking about you the other night.

[Soul Crusher]

That's what your mom said when we were talking about you the other night.

Coach - honest question - how did you come to the point you are today in terms of what and how you train people? 

[Coach is Back!]

Coach - honest question - how did you come to the point you are today in terms of what and how you train people? 

You mean why I chose the demographic and how I arrived at my training philosophy? Did I understand your question correctly?

[Soul Crusher]

You mean why I chose the demographic and how I arrived at my training philosophy? Did I understand your question correctly?

Training Phil - correct. 

[Coach is Back!]

Training Phil - correct. 

Training for almost 40 years helped, but when I started with athletes, it was a whole different world. I just sought out and studied training programs from other successful strength coaches, studied for hours on a daily basis (still do) about movement, physiology, Kinesiology and everything else that related to training athletes. My very first mentor almost 20 years ago, was a coach named Bob Ward, he was the strength coach for the Dallas Cowboys back in the 80's then went to CS Fullerton where I had met him. Long story short, I study, take what makes the most sense and apply it. My philosophy is also mostly designed around the energy systems. Study the energy systems, THEN design the program.

For example. For me, it makes sense to do a series of soft tissue work either on a foam roller or trigger point before we get into prehab work, after prehab we go into dynamic warm up. I developed a dynamic warm up that incorporates, lineal speed with an active stretch then mobility.

With strength, Power is ALWAYS first followed by strength followed by metabolic (conditioning), flexibility, then rejuvenation. Rejuvenation could be as little as post recovery nutrition to an ice bath to a message.

Did this make sense?

[Soul Crusher]

Training for almost 40 years helped, but when I started with athletes, it was a whole different world. I just sought out and studied training programs from other successful strength coaches, studied for hours on a daily basis (still do) about movement, physiology, Kinesiology and everything else that related to training athletes. My very first mentor almost 20 years ago, was a coach named Bob Ward, he was the strength coach for the Dallas Cowboys back in the 80's then went to CS Fullerton where I had met him. Long story short, I study, take what makes the most sense and apply it. My philosophy is also mostly designed around the energy systems. Study the energy systems, THEN design the program.

For example. For me, it makes sense to do a series of soft tissue work either on a foam roller or trigger point before we get into prehab work, after prehab we go into dynamic warm up. I developed a dynamic warm up that incorporates, lineal speed with an active stretch then mobility.

With strength, Power is ALWAYS first followed by strength followed by metabolic (conditioning), flexibility, then rejuvenation. Rejuvenation could be as little as post recovery nutrition to an ice bath to a message.

Did this make sense?

Sort of.    Im 38 and have been through 8 years of CQB, 22 years of lifting, 2 years of BJJ, 6 yrears of throwing shot/disc/hammer, 5 years of BB shows, ans now doing the spartan / TM/ GR events    - im still seeking the best options availabLE 

[Coach is Back!]

Sort of.    Im 38 and have been through 8 years of CQB, 22 years of lifting, 2 years of BJJ, 6 yrears of throwing shot/disc/hammer, 5 years of BB shows, ans now doing the spartan / TM/ GR events    - im still seeking the best options availabLE 

Remember, I train a specific demographic. Power athletes, football, baseball, track and field, lacrosse some tennis players (yes, that is a power sport), fighters, etc, etc. What too many people do in your situation (not saying you) is make training complicated. For example, there is a local high school coach who swears that if he trains his football players with high reps, it's going to make them faster. This couldn't be further from the truth but in his mind, with no backing, it makes sense. The results were weaker athletes with diminished 40 times. Same with you, design your program with the race in mind. How often do you stop and start? What kind of obstacles in the course, how long is the course?

Off the top of my head, I would say train for power because you would be more explosive, then strength, then conditioning should be intervals (similar to a sprinter) because YOU DO stop and start. If you want to some 2-3 mile runs to condition the aerobic energy system, thats fine. But remember, you're rarely in the endurance state in an obstacle course. You're in ATP/CP and Glycolytic almost at any given time during that race.

[Soul Crusher]

Remember, I train a specific demographic. Power athletes, football, baseball, track and field, lacrosse some tennis players (yes, that is a power sport), fighters, etc, etc. What too many people do in your situation (not saying you) is make training complicated. For example, there is a local high school coach who swears that if he trains his football players with high reps, it's going to make them faster. This couldn't be further from the truth but in his mind, with no backing, it makes sense. The results were weaker athletes with diminished 40 times. Same with you, design your program with the race in mind. How often do you stop and start? What kind of obstacles in the course, how long is the course?

Off the top of my head, I would say train for power because you would be more explosive, then strength, then conditioning should be intervals (similar to a sprinter) because YOU DO stop and start. If you want to some 2-3 mile runs to condition the aerobic energy system, thats fine. But remember, you're rarely in the endurance state in an obstacle course. You're in ATP/CP and Glycolytic almost at any given time during that race.

Here is what i posted on Y board today



Ok - look closely - two cones every 15 yards - 4 stations. 1st station 10 burpees 10 kettelbell swings 2nd station 10 kettlebell squats 10 pushups 3rd station 10 sit ups pick up rope sprint to station 4. Station 4 10 burpees run chain back to Station 3. Station 3 - 10 lunges 10 pushups - Station 2 - 10 Kettlebell squat and press Station 1. 10 Kettlebell upright rows 10 burpees.

That is one set. Im doing obviously a lot more but these are the types of workouts that have gotten me down 45lbs so ar.
 

[Coach is Back!]

Here is what i posted on Y board today



Ok - look closely - two cones every 15 yards - 4 stations. 1st station 10 burpees 10 kettelbell swings 2nd station 10 kettlebell squats 10 pushups 3rd station 10 sit ups pick up rope sprint to station 4. Station 4 10 burpees run chain back to Station 3. Station 3 - 10 lunges 10 pushups - Station 2 - 10 Kettlebell squat and press Station 1. 10 Kettlebell upright rows 10 burpees.

That is one set. Im doing obviously a lot more but these are the types of workouts that have gotten me down 45lbs so ar.
 

I actually like this a lot. The only thing I would probably change on this is the scheduling. I would prefer to do something like this a couple of days out of the week. Example

Day 1 - Heavy weight train day (Lower) compound (power) lifts then axillary (strength) then finish up with conditioning. We do 3 x 300 yard shuttles for time, an excellent time and ideal time would be :60.

Day 2 - Your above circuit 3 rounds (progress a round each week) while cutting your recovery time each week.

Day 3 - Upper body - Same as day 1

Day 4 - Same as day 2

Day 5 - plyos, KB's sled push/pull w/conditioning

Day 6 - 2-3 mile run (aerobic conditioning)

 Energy system Guidelines -

ATP/CP - Power 1-3 reps

Gycolytic - Strength - 5-8 reps

Hypertrophy - 8-12 reps

Muscular endurance - 12 and above

[Soul Crusher]

Looks good - usually i just wing it lately based on the weather etc. 

Also got this thing called speedsack by SKLZ and put the chain in there for sprints and fuck that took some out of me

I actually like this a lot. The only thing I would probably change on this is the scheduling. I would prefer to do something like this a couple of days out of the week. Example

Day 1 - Heavy weight train day (Lower) compound (power) lifts then axillary (strength) then finish up with conditioning. We do 3 x 300 yard shuttles for time, an excellent time and ideal time would be :60.

Day 2 - Your above circuit 3 rounds (progress a round each week) while cutting your recovery time each week.

Day 3 - Upper body - Same as day 1

Day 4 - Same as day 2

Day 5 - plyos, KB's sled push/pull w/conditioning

Day 6 - 2-3 mile run (aerobic conditioning)

 Energy system Guidelines -

ATP/CP - Power 1-3 reps

Gycolytic - Strength - 5-8 reps

Hypertrophy - 8-12 reps

Muscular endurance - 12 and above

[Coach is Back!]

Looks good - usually i just wing it lately based on the weather etc. 

Also got this thing called speedsack by SKLZ and put the chain in there for sprints and fuck that took some out of me

Yes, we do TONS of sled sprints. Also sled towing.

[Soul Crusher]

Yes, we do TONS of sled sprints. Also sled towing.

Takes a ton of energy and gets the heart rate way up FAST

[The Idol]

For example. For me, it makes sense to do a series of soft tissue work either on a foam roller or trigger point before we get into prehab work, after prehab we go into dynamic warm up. I developed a dynamic warm up that incorporates, lineal speed with an active stretch then mobility.

With strength, Power is ALWAYS first followed by strength followed by metabolic (conditioning), flexibility, then rejuvenation. Rejuvenation could be as little as post recovery nutrition to an ice bath to a message.

Did this make sense?

[Coach is Back!]

Don't hurt yourself thinking about that, gimmick.

[The Idol]

Don't hurt yourself thinking about that, gimmick.

Thinking about the nonsense you're peddling? Don't worry.

[Coach is Back!]

Thinking about the nonsense you're peddling? Don't worry.

Prove me wrong. I'm always open to a training argument.

[reppingfor20]

ive always enjoyed coaches gym

[The Idol]

Prove me wrong. I'm always open to a training argument.

Do you mean "debate"? When you start publicly admitting your steroid use and the steroid use of your so called trainees, we will have a basis for discussion.

[Coach is Back!]

Do you mean "debate"? When you start publicly admitting your steroid use and the steroid use of your so called trainees, we will havbasisfor discussion.

Arguement, debate, call it what you want. Athletes are as clean and regardless would have no impact on a training debate. Either the only way you know to train is throught the use of drugs or you flat out have no.conception of how to train. Since you avoid the debate, I have to to assume the latter.

[The Idol]

Arguement, debate, call it what you want. Athletes are as clean and regardless would have no impact on a training debate. Either the only way you know to train is throught the use of drugs or you flat out have no.conception of how to train. Since you avoid the debate, I have to to assume the latter.

I'm not sure what your point is as you are unable to express a coherent thought in writing. Also the insertion of the period in random places adds to the confusion. Allow me to reiterate: publicly admit your steroid use and the steroid use of your "trainees" and we will have a basis for discussion.

[Coach is Back!]

I'm not sure what your point is as you are unable to express a coherent thought in writing. Also the insertion of the period in random places adds to the confusion. Allow me to reiterate: publicly admit your steroid use and the steroid use of your "trainees" and we will have a basis for discussion.

You have no basis for debate. We have 18 year olds squatting 500+ clease as the day they were born. Quit spinning like Obama and debate.

[Coach is Back!]

Btw, if you can't debate an issue, quit trolling. It's very unbecoming even for a gimmick.