Training Schedule

I plan on starting off-season training soon.  Really.  I swear this time.  I cancelled my membership to la fitness, there's a gym at work that I can lift at, but I'm going to cut back on the lifting considerably this year.  I'm going to focus more on running and bodyweight intervals.  Anyway, here is my anticipated schedule:

Monday:  

Lift (at work) - I'll be doing Coach Dos routines, but focusing more on legs and upper pulls.

SPSU Practice - might start running intervals after practice (ick)

Tuesday:

Yoga (at home)

Bodyweight Intervals

Wednesday:

Track (at Life) - some agility stuff, running intervals, 400s, etc.  I'll have some light plyos but won't transition into anything too explosive until spring.

Thursday:

Bodyweight Intervals

Friday:

off

Saturday:

Maybe track, same as Wed

Sunday:

Cobb Practice - probably work on some form/agility stuff, run drills, hopefully scrimmage.

What are you guys planning on doing?

Schedule for week of 9/1

Last week was an off week for lifting, sorry I didn't post. Workout is up for this week. I'm only lifting once a week now (mondays) and doing as many track workouts as possible:

Mon: Lift
Tue: Endurance track workout
Wed: Cobb Practice
Thu: Probably off, maybe track
Fri: Fly to chicago
Sat/Sun: Dominate

Schedule for week of 8/18

Lifts are up for the week. Here's my schedule:

Mon: Lift
Tues: Endurance Track
Wed: Cobb Practice
Thu: Lift
Fri: Off
Sat and Sun: Practice

Schedule for week of 8/11

Workout is up on the spreadsheet. This is an off week for track, but I've missed the last few speed workouts so I think I'm going to try and fit that in Wed and Fri. I'll ramp back up next week.

Mon: off
Tues: Lift
Wed: Last week's Rival speed workout (if it doesn't rain)
Thu: Lift
Fri: Last week's Rival speed workout
Sat: maybe voluntary practice
Sun: off

Schedule for week of 8/4

New rep scheme for lifting this week.

Mon: Cobb Practice, a little speed work, a little endurance, a little sushi.
Tue: Lift
Wed: Endurance track workout, gaming at Eric's
Thu: Speed track workout, Lift
Fri: Off
Sat and Sun: EOS (See you in the A finals Fox?)

I found this sprinter blog

you have to register but i had a great forum and seems like some educated people some of the post are pretty interesting. It is has a forum like the afdc but for sprinters.
http://www.charliefrancis.com/community/index.php

Schedule for week of 7/21

I don't think anyone has really done much lifting so far, so I'm repeating weeks 1 and 2 this week. No sprint training again this week. Also, next week was supposed to be an off week, but since we haven't been great about lifting, we're just going to do the same workouts again next week. After that, we'll start a new rep scheme. Hopefully by then things will have settled down enough that we'll be able to lift like we're supposed to.

Tues: Lift
Wed: Track
Thu: Lift
Starting Friday I'm out of town until Wed. Will run/lift when/where/what I can I guess.

Schedule for 7/14

Sorry, I didn't have time yesterday to build a new workout for us this week. If you are lifting this week (not sure anyone but me is going to), then just redo last week's. It should not be an issue to repeat exercises. I would try to get lifting in by Wed. Also, no sprint training this week. Here's my schedule...

Mon: Lifting
Tues: Practice
Wed: Lifting
Thu: Batman?
Fri: Philly
Sat and Sun: Dominate

Phase 3

We start back lifting this week, but it's going to be a little different than last time. We're adding complex pairs. What this means is that after some of the exercises, you will do a second exercise that is a plyo working the same muscles. For example, you'll do a front squat for 6 reps, rest 20-30 seconds, then do 10 squat jumps (with no weight), then rest 90-120 seconds and do another front squat, etc. Hopefully it will be clear from the spreadsheet what to do. We're doing full body routines for this phase, twice a week. If you have time to fit in a 3rd lifting session, you can just repeat one of the posted workouts.

I know Fox and Mati particularly are going to have problems with scheduling due to summer league. You're probably going to have to just prioritize as I doubt you'll be able to fit everything in. We should still be doing sprint workouts before lifting. Here's my schedule for the week...

Mon: Cobb Practice
Tues:
3x5 1oy Falling Starts
2x10 Stadiums
Lift
Wed: Track workout
Thu:
2x10 40 yard flying starts
Lift
Fri: off
Sat/Sun: Midseason Tourney

Schedule for week of 6/30

Last week of complexes for the guys. Kat and Candace, you need to decide if you want to continue with the complexes, or if you want to do another lifting phase. If you want to do another lifting phase, then you need to decide if you want to do total fitness again (the same rep scheme as you did last time), or if you want to increase of decrease the reps. Generally I would suggest lowering reps if your goal is to lose weight/get stronger. Higher reps will increase size, but I understand that your shoulders maybe aren't strong enough to handle the higher weight that is necessary at the lower reps. My suggestion would probably be to continue doing the complexes for another month or two and reassess. You need to be working on shoulder rehab as well though. So, for this week, ladies are doing 3 sets of 9 and guys are sticking with 4x10. My schedule for the week...

Mon: Cobb Practice
Tue:
9x5 15 yard starts (vary starting position each set: falling, sitting, pushup, sideways, backwards, etc.)
BB, DB, or BW complex
BW Intervals or Countdowns from 9 (plyo pushup/squat jump)
Wed: Track workout
Thu:
5 10 yard shuttle runs
2x5 backpedal to sprint (10 to 20)
2x5 stadiums or hill runs
BB, DB, or BW complex
BW Intervals or Countdowns from 9 (plyo pushup/squat jump)
Fri: off
Sat: Repeat Track workout
Sun: off

Schedule for week of 6/23

Sorry for the late post, I was waiting for Fox's track workout so I knew what I needed to work around. Ladies, do 3 set of 8 of the complexes. If you do the bodyweight complex, you can substitute either 10 yard sprints or corkscrews for the burpees.

Here's my schedule for the week...
Mon: Cobb Practice
Tues:
2x5 10 yard falling starts
2x5 10 yard pushup starts
2x5 10 yard standing sideways starts
BB, DB, or BW complex (4x10)
Countdown (from 9) - plyo pushup/squat jump
Wed: Track workout at Life at 7pm
Thu: Summer League GOTW
Fri:
2x10 40 yard flying starts
BB, DB, or BW complex (4x10)
BW intervals (sumo squat, pullup, squat jumps, bicycles)
Sat: Rival Practice (light plyos, bounding, end with intervals)
Sun: Off

Schedule for week of 6/16

Everyone is now doing the complexes. Kat and Candace, you'll probably want to stick to the dumbbell complexes rather than the barbell complexes, to take it easy on your shoulders. I'm also listing a new complex, a bodyweight complex that you should be able to use. Ladies do 2 sets of 8 and do them 2-3 times per week. Guys are doing 3 sets of 10. Guys are taking Thu and Fri off for tryouts.

Bodyweight complex:
Horizontal Pullup
Jump Squat
Plyo Pushup (can do regular pushups if necessary)
Split Jump (can do split squat if necessary)
Burpee

Mon:
Cobb Practice
Tue:
10x10yd starts
8x10yd standing sideways starts (4 on each side)
5x20 yd backpedal to sprint (10 yd backpedal, turn and sprint)
BB, DB, or BW complex
BW intervals - Whatever Fox sends out for the week.
Wed:
Cobb Practice
Thu, Fri:
Off
Sat, Sun:
Tryouts

Schedule for week of 6/9

The ladies' workout is in the spreadsheet. This is your last week before moving on to something different. Guys we're doing the same basic deal as the last couple of weeks. Speed training, complexes, and an interval or countdown. Make sure you're really concentrating on form when doing the speed training. Here's my schedule, I know you guys have league to work around, so fit it in when you can.

Monday: Cobb Practice (7-9)
Tuesday:
10x10yd starts
5x10yd pushup starts
5x20 yd backpedal to sprint (10 yd backpedal, turn and sprint)
BB or DB complex
Countdown (from 8, plyo pushup and jump squat)
Wednesday: Cobb Practice (6-8)
Thursday:
2x30s arm swings
10x40yd flying start (10yd jog, 30yd sprint)
BB or DB complex
Bodyweight intervals (8x20/10: Jump squat, canoes, sumo squats, pushups)
Friday: off
Saturday: Practice at Grant Park.
Sunday: off

Schedule for week of 6/2

Most of us (everyone but Mati?) were bad last week and did no workouts. So, we're just going to repeat last week's workouts. Mati, if you want something different, you can go back 2 weeks and do that workout. I did forget part of the workouts last week, so I'll copy them below and add what I missed.

Mon: Cobb Practice

Tues:
Speedwork
2x30s arm swings
5x10y falling starts
5x40y flying starts (jog 10, sprint 40)
Barbell or Dumbbell Complex (3x8, 3 min rest between sets)
8x20/10s Bodyweight Intervals (Pushup, Jump Squat, Crunches, Ankle Hops)

Wed:
Cobb Practice

Thurs:
Speedwork
5x10 falling starts
5x10 pushup starts
5x20 backpedal to sprint (backpedal 10 yards, turn, sprint 10 yards)
Barbell or Dumbbell Complex (3x8, 3 min rest)
Coutdowns (From 7, plyo pushups and jump squats)

Fri: Off
Sat: Scrimmage or help the Ewalds move.
Sun: Off

Schedule for week of 5/26

Kat and Candace, your workouts for the week are posted in the spreadsheet. Guys, we're similar to last week...

Mon: Pool workout

Tues:
Speedwork
2x30s arm swings
5x10y falling starts
5x40y flying starts (jog 10, sprint 40)
Barbell or Dumbbell Complex (3x8, 3 min rest between sets)

Wed:
TBA

Thurs:
Speedwork
5x10 falling starts
5x10 pushup starts
5x20 backpedal to sprint (backpedal 10 yards, turn, sprint 10 yards)
Barbell or Dumbbell Complex (3x8, 3 min rest)

Fri: Off
Sat: Open Tryouts
Sun: Off

Schedule for week of 5/19

Kat and Candace, your workouts for the week are posted to the spreadsheet. Guys, we're starting phase 2. We're going to focus more on conditioning for the next month or so. I may throw in a regular lifting session now and then, but we're mostly going to be doing the complexes and intervals. We should be able to maintain our strength gains, and really work on building an endurance base for the season. We'll also go ahead and start doing some light speed-training work before the workouts.

Mon:
Cobb Practice

Tues:
Speed work (warmup first, rest as needed)
5x20y sprints
5x10y starts (standing)
5x10y starts (from pushup)
5x10y starts (seated)
Barbell Complex - 3 sets, 8 reps.
Power High Pull
Push Press
Good Morning
Alternating Lunge
Barbell Rollout
Bodyweight Intervals - 8x20/10
RDL (w/weight)
Core Row (w/weight)
Sumo Squats
Bicycles

Wed:
Cobb Practice

Thu:
Speed work (warmup first, rest as needed)
2x30s arm swings
10x10y falling starts
10x40y flying starts (jog 10, sprint 40)
DB Complex - 3 sets, 8 reps, 3 minutes rest between reps
Curl-Lunge-Press
RDL
Alternating Row
Jump Squat
Pushup + Row
Countdown - do 7 of each, then 6, etc. switching between exercises. 2 sets, 3 minutes between sets. Try to keep rest between exercises to 10 seconds or less.
Plyo Pushup (clap if you can)
Jump Squat

Fri: off
Sat: Scrimmage at spsu, is anyone in town? Otherwise off.
Sun: off

Phase 2

It's time to start thinking about what we're going to do next (ladies may want to skip to the end). The guys have finished Phase 1 which was a Men's Health Power Training push/pull 3 day overall fitness workout. We would like to finish up a phase the week before Regionals, so that we're peaking at the right time (we'll also try and have a mini-peak at Nationals). That means we should start that 'Final' phase around the beginning of July. That gives us a month and a half for Phase 2.

Phase 2 thoughts:

• I am leaning towards a full body, 2 day hypertrophy workout. This will allow us to add some muscle before we start the Final Phase and will also help us work on form.
• I really want to work on conditioning, and start adding some plyos in.
• Mondays and Wednesdays will be Cobb Practice days, and we'll have plyos and conditioning on those days.
• I'd also like to start doing some sprint/speed work.
• We can add 'complexes' to our lifting, which basically adds plyos.

Suggested Schedule:
Mon - Practice (plyos, conditioning)
Tues - Sprint training and lift
Wed - Practice (plyos, conditioning)
Thu - Sprint training, reaction drills
Fri, Sat, or Sun - Complex lifting, conditioning

Final Phase thoughts:

• I'm thinking full body, 3 day strength workouts. This means lower reps, higher weight.
• If we have a tourney, we'll skip one day of strength workouts.
• We'll continue plyos throughout, increasing the intensity. Conditioning will also continue throughtout, but we'll transition to more speedwork and less conditioning as the phase goes along.

Suggested Schedule:
Mon: Cobb Practice (plyos, conditioning)
Tues: Sprint Training, lifting
Wed: Cobb Practice (plyos, conditioning)
Thu: Sprint Training, lifting
Fri: Off
Sat: Rival Practice (conditioning), complex lifting
Sun: Off

For those playing Summer League, you'll have to alter the schedule since you probably can't lift on Tue/Thu. There's really no way to fit the Mon/Wed practices in with Summer League, so you'll have to decide what you want to focus on and figure that out. If you want some help coming up with a schedule, let me know.

For the ladies - You've got 3 more weeks left on the current full body, 2 day fitness workout. What do you want to do moving forward? Coach Dos has 3 different programs. Fitness (which you've been doing), Strength (which is lower reps, higher weight), and Hypertrophy (which is higher reps, lower weight, intended to increase muslce size). Over the next few weeks will be a good time to reassess your goals. I'm more than happy to continue creating programs from Coach Dos, or trying to come up with new stuff for you if you want, but I'll need info from you about what you're hoping to accomplish.

Thanks!

Off week before Spring EOS

All we've got this week is Monday's practice. Feel free to do some cardio around Wednesday, but I'd take Thurs and Fri off.

Schedule for week of 4/28 and 5/5

I've posted the workouts for the next two weeks. Contrary to what I may have said before, the guys have two weeks of lifting left. That will give us our off week right before the spring league tournament. We'll have our first Monday practice next week, but it will be a light practice, where we run through what we're gonna do normally, and see what people want to work on.

Schedule for 4/21

The new workouts are posted. My schedule is a little weird this week, I have to catch up on a workout from last week. I'm going to try and workout today, Wed, Thu and then one day this weekend.

Schedule for week of 4/14

Workouts are posted. Everyone has new reps. Also, we should all be resting 2 minutes between sets for the explosive, and 90 seconds rest between sets for all the other exercises (except rotational/bridging which should be complexed with 60 secs rest after the bridging).

Do 2-3 cardio sessions, feel free to use something I've posted previously.

Unloading continued.

Ok, here is the workout for everyone. There are 5 exercises below. Do them in a circuit, rest 60-90 seconds between exercises. Do 4 circuits.

Squats: 20-25 reps. Pick a weight you can do with good form for at least 20 reps.
Dip: To failure
Hanging Knee ups: 20-25 Hang and bring your knees to your chest.
Clean and Push Press: 10-12. Start with the barbell on the ground, hands shoulder width. Lift the barbell to the catch position, then pause and do a push press.
Chinup: To failure.

This is a "mental toughness" workout. I think that just means really hard. So, it's supposed to be hard, you may have to drop weight on the Squats and Clean and Push Press on subsequent circuits so that you are keeping proper form. I'm going to do the workout Tuesday and Thursday. You'll want to rest at least a day in between.

Unloading

Everyone has an unloading week this week. I have a workout for the guys, I'm thinking just two days this week though. It's at home, I'm at work, so it will have to wait for tonight. I'll try to get it posted before practice tonight in case someone wants to do it this evening.

Schedule for week of 3/31

Schedule is up for this week. Same deal as normal for cardio, try to fit in 3 times a week. Pick your intervals from one of the previous week. Tuesday at Cumberland, Wednesday at Atl Sta. I'll be doing the workout Friday night at Cumberland because I'll be out of town this weekend.

Powertraining Website

Men's Health, publishers of the book we're using for our workouts has created a website with a ton of info on the workout. There are pictures/explanations of the exercises and even a workout generator that is pretty sweet and may make my job a ton easier. Anyway, if you want more info on the workout plan or want to see what the exercises should look like, check out the new website.

Schedule for week of 3/17 and 3/24

I'll be gone next weekend Sat through Tues so I'm going to go ahead and post next week's schedule today as well. The spreadsheet is updated with workouts for both weeks. To keep things simple, we'll keep the same cardio as last week for the next two weeks.

Cardio (2 or 3 times per week).
There was some confusion about the intervals last week. We're still doing 8x20/10s, so go twice through the exercises for each set. Do 2 or 3 sets.

Basic:
Bicycles
run in place/Butt kicks
windshield wipers
sumo squats

Advanced:
Butt kick Jumps
pushups
Reverse lunges
crunches

For the complexes, do 3 sets of 10 with 90 seconds rest between sets.

Schedule for week of 3/10

Workouts for this week are up. Ladies, you are doing a slightly different workout. You're doing sets of 8 reps now, so you should be upping the weight.

Cardio (2 or 3 times per week).

Basic:
Bicycles
run in place/Butt kicks
windshield wipers
sumo squats

Advanced:
Butt kick Jumps
pushups
Reverse lunges
crunches

For the complexes, do 3 sets of 10 with 90 seconds rest between sets.

Off Week!

Everyone gets an off week this week, though "off" will mean something different to different people. For the guys, I really want you to take the week off. Don't do any training, no cardio, no pickup basketball or ultimate, nothing. I want you to be raring to go for Terminus.

For the ladies, this is just and unloading week. That means you should still workout, but not the same way. Don't lift weights for 3 sets of 10 reps. If there is something you've been wanting to do/work on, this week would be a good time to do that. If there is nothing specific, then just do 2 or 3 classes or dvds at home or something. You can go back and do an old workout routine. Basically just change it up. If you're feeling run down or worn out from a month of training, take it easy this week.

Next week we'll all start back up, so enjoy this week off.

Complexes

Here are the 3 different complexes. Do one set of each exercise, and then rest before repeating all the exercises the prescribed number of times.

Bodyweight Complex
Horizontal Pullup or Bentover Row
Jump Squat
Plyo Pushup
Split Jump
Burpee

DB Complex
DB curl - lunge - Press (bicep curl, forward lunge, press the dbs up)
DB RDL
DB alternating row
DB Jump Squat
DB Pushup + row

BB Complex

High Pull
Push Press
Good morning
Alternating Lunge
Ab Roller

Schedule for week of 2/25

Workouts are up on the google spreadsheets. Cardio for this week:

Basic:
Ankle Hops
Squats
Bicycles
Forward Lunges

Advanced:
Tuck Jumps
Canoes
Squat Jumps
Crunches

As usual, do the cardio 3 times a week, you can do the intervals above, or the complexes I've posted before (I'll put them in a separate post and link to it on the right). For the complexes, do 8 reps of the exercises for 3 sets, resting 90 seconds between sets. The complexes are a bit confusing, you do 8 reps of each exercise, with no rest in between, then after the you do each all the exercises, you rest 90 seconds before going on to the next set. Does that make sense?

More Form

I found an article that discusses deadlift form. Many of the things discussed can be applied to other lifts as well. One important thing is that as we are lifting as a group, watch each other to insure that our form is correct. If your form is off, lower the weight. I tweaked my back a bit (doing the "unloading" workout) so maybe that's why I'm more sensitive to it right now. So, go check out the article, look at the videos of the correct way and common mistakes, then watch your training partner as they lift and stop them if they're doing it wrong.

Schedule for week of 2/18

Schedule is on the google spreadsheet. Don't forget to keep working on the form exercises I posted.

Cardio:
Basic-
Bent Over Rows
crunches
Run in place (knees up)
Canoes

Advanced(mon)-
1 leg squats
bicycles
Split Squat Jumps
Jackknife pushups

Bodyweight Complex (thu) (2 sets of 8 reps for each exercise. 90 sec rest between sets)
Horizontal Pullup or Bentover Row
Jump Squat
Plyo Pushup
Split Jump
Burpee

DB Complex (sat) (2 sets of 8 reps for each exercise. 90 sec rest between sets.)
DB curl - lunge - Press (bicep curl, forward lunge, press the dbs up)
DB RDL
DB alternating row
DB Jump Squat
DB Pushup + row

Proper Form

I found an 'exercise' that we can all do to work on our form for deadlifts, squats, etc. It is important that we have this form correct, so that as we add weight, we are not endangering our lower back or knees. I am going to try and do the following exercise 10 times a day.

Stick DL
Standing normal take a stick (broom stick etc… ) and hold it behind your back – place one hand (palm towards you) holding the stick in the curve of your neck and place the other hand (palm away) holding the stick in the curve of your lower back – the stick should touch the back of your head – your thoracic spine (curve of your spine where your ribs are) – and your sacrum (in between your cheeks – yes – those cheeks) – This will provide a guide to ensure perfect spinal alignment and the stick should touch these three points at all times – if it does not – stop and begin again.

To perform the stick DL with two legs – place yourself in the position described above, feet about hip width apart and pre-bend your knees to about 20 degrees - begin to sit back into your hips by sticking your butt out– the stick will guide you. Do not worry about depth at first – we want you to perfect the hip hinge and spinal alignment. When you cannot maintain contact with the stick and three points – return to the top – repeat for the desired reps.

I find that my hamstring tightness is what limits my depth on this exercise. Find what limits you and work on that. Try to find out how deep you can go in the squat, and use that limit when lifting. Any lower and you will put your lower back at risk. You can also do this with one leg like the one leg RDL.

Swimsuit Season

Kat mentioned that Rella said something about swimsuit season coming up and it got me thinking. I know some of the ladies are concerned more with losing weight and looking lean than they are with becoming stronger/more powerful. Before agreeing to create workouts for Kat, Rella, and Candace, I wanted to make sure the workout I was already doing would be appropriate for their goals as well. What I discovered is that while this workout can add plenty of muscle, it is also effective at reducing fat and creating lean bodies. The creator of the workout program posted this picture as an attempt to motivate women to try his program.

So how can the workout both add muscle, and not add muscle. The secret is in the diet. I realized this because I have added all the weight I really want to (mostly muscle thankfully). At this point, I would still like to work on explosiveness, but instead of adding more muscle, I would like to reduce fat. If you are taking in more calories than you burn, you will gain weight. If you are doing this workout program, you will gain mostly muscle. If you aren't working out, you'll gain mostly fat. To lose fat and not gain muscle, you must restrict your calories so that you are taking in less than you are burning.

You can still get stronger and increase explosiveness (though less than if you were adding muscle) and you get to lose fat. The primary concern should be reducing calories. It would be better if you eliminated calories from carbs, but I know this is difficult. You really don't want to reduce your protein intake (it should be about 1 gram per lb of bodyweight). You'll need to figure out how many calories you're burning each day. There are tons of calorie calculators, here's one I found on google (I get 2,500 calories a day). This will tell you how many calories you need to maintain your current weight. To help you keep track of what you eat, there is a website Kat and I have used before called The Daily Plate. It was my favorite diet tracking website. It will also calculate your caloric need, and help you figure out what to do to lose X lbs per week, etc.

Sorry if this post seems disjointed, I wrote it at work while doing other stuff. If you have any questions, post them.

Schedule for week of 2/11

No one is unloading this week, but there are a couple changes. The schedules are up on the google spreadsheets. When doing the core/rotational exercises (the last two on the schedule each day), do them together. So do the rotational execises (ie canoes) then immediately do the bridge/plank for 30-45 seconds. Rest 30 seconds then do the rotational again.

Cardio:

Basic-
Sumo Squats
Crunches
RDL (w/weight 5-10 lbs)
Windshield Wipers

Advanced-
Burpees
Pushups
Sumo Squats
Crunches

The guys are doing a different cardio thing this week. Do the above advanced interval once this week (I'll be doing it Monday at practice). On Saturday, after our workout at the gym we will do a dumbbell complex (listed below). One other day this week (I'll do it Thursday), do a bodyweight complex (listed below).

DB Complex (2 sets of 8 reps for each exercise. 90 sec rest between sets.)
DB curl - lunge - Press (bicep curl, forward lunge, press the dbs up)
DB RDL
DB alternating row
DB Jump Squat
DB Pushup + row

Bodyweight Complex (2 sets of 8 reps for each exercise. 90 sec rest between sets)
Horizontal Pullup or Bentover Row
Jump Squat
Plyo Pushup
Split Jump
Burpee

Unloading workout for the guys

The unloading workout is going to take a little explaining, so I'm making a separate post.

• Do the db warmup complex before the workout.
• Do a set of deadlifts, rest about 30 seconds, then do 5 depth jumps followed by 5 minutes of rest.
• For the weight on the deadlift, it should be 85-90% of your 1RM. I'm going to start out with 245lbs.
  
• None of the sets should be to failure.
• For the Push Press and Power Clean, you'll rest 5 minutes between sets.
• BB Holds - load up as much weight as you think you can hold, and hold it for as long as possible. Rest 2 minutes between sets and do 4 sets.

I think that should answer most of the questions. If not, let me know.

Schedule for week of 2/4

The 2 day a week schedule is up now, and the 3 day schedule will be up soon. For the ladies, your workout is basically the same. Some new exercises, if you have any questions, let me know. For the guys, we're doing our unloading week so it'll be something different. I found a sprint weight training program that we're going to do this week. It's 3 days, preferably back to back (though I can't due to schedule, I'll do T/W/F or S as normal). There are only a few exercises, nothing crazy, 2-3 sets of 2-3 reps, with lots of rest. Guys will only do 1 cardio session this week.

Cardio:

Basic:
Jumping Jacks
Squats
Crunches
Bentover Row or pushups

Advanced:
Burpees (for all 8)

Grip

For next week's 'unloading' I want to do some grip work. Mainly this means building forearm strength. I think what's holding me back from doing more weight in the lower body exercises is they my hands get tired from holding up the weight. The only exercise I know of (currently) that we can easily do at the gym with the equipment we have is wrist curls (and reverse wrist curls). I'll look for some more. Obviously this won't be the whole workout, but we should be able to add it in easily enough.

For those who don't know, every 4-6 weeks we will have an 'unloading' week, where we do a different workout. Unloading does not mean that we will not workout (though we may workout one less day), it just means we're doing something different to keep our muscles guessing.

Welcome newcomers

We have some new people joining the workout. I have added a second workout option, the 2 days a week program. For this program, make sure you take a day off of weight training between workouts (you can still do cardio if you want). Additionally, do cardio 2-3 times a week (not including women's league). Cardio can be bodyweight intervals (more on that later), or whatever other cardio you want. You can do the cardio after lifting if you want. The 3 days a week program is similar, but it is ok to do two days of weight training on consecutive days, but take off at least one day before doing the third day.

The exercises are likely different from the exercises you are used to doing. They're full body exercises that build functional strength. If you have questions about what an exercises is, check the exercise video links on the right, or google the exercise name, or post a comment here asking. I use some abbreviations frequently:

DB - dumbbell
BB - barbell
RDL - Romanian Deadlift

Cardio for this week is based on Tabata Intervals. That's where you work for 20 seconds, then rest for 10 seconds. You do that 8 times. We're using bodyweight exercises, there are 4 exercises, go through all 4 exercises twice to make up one set. Do 2-3 sets. I'm going to create two different cardio workouts, one basic, one advanced.

Basic:
Pushups
Stepups (do the same leg for the first 20 seconds, then do the other leg for the second 20s.)
Crunches
Squats

Advanced:
Tuck Jumps
Pushups
Lunges (do the same leg for the first 20 seconds, then do the other leg for the second 20s.)
Crunches

The workout is based on the book Men's Health Power Training by Robert dos Remedios. If you have any questions, feel free to email me or post them here.

Less Push, More Pull

Because most (all) of us work at a computer all day, our shoulders get rounded forward, our chest gets tight. These are common problems for the modern office worker. An easy way to remedy this is to work more back exercises in, and I had been trying to figure out a way to do that with our current workout. Coach Dos (creator of the workout) had a simple solution. From now on, we'll be doing 3 sets on the push exercises (bench press, shoulder press, etc.) and keep 4 sets for the pull exercises (pullups, rows, etc.). We'll also keep 4 sets for the leg stuff since that's what we need the most.

Schedule for week of 1/21

Weight training schedule is up on the google spreadsheet. Mati is out of town this week, so we'll just work out at Cumberland at 8 on Tuesday and Wednesday. We can still go to Atl Station on Sat. For cardio, try to do 3 sets if it's all you're doing that day (ie not lifting), but only do 2 sets if you lift beforehand. One note, you do the 4 exercises twice through for each interval set.

Split Squat jumps - In a lunge position, jump up, switch legs in the air and land in lunge position.
Crunches
Sumo Squats - feet wide apart, bodyweight squat.
Pushups (or, if you have dbs, do bent over rows)

So, one set is: split squat jumps, crunches, sumo squats, pushups, split squat jumps, crunches, sumo squats, pushups. 20 seconds on, 10 seconds rest between exercises. Rest 3 minutes between sets.

Do you guys have any feedback or questions on the stuff we've done so far?

Schedule for week of 1/14

I've updated the google spreadsheet with this week's weight training. I've also put a link to the google spreadsheet over on the right. We're adding cardio this week. The cardio sessions are based on the 20/10 intervals you are all familiar with. We're going to be doing bodyweight exercises with the intervals though. You can do the cardio workout pretty much whenever you want, I'd suggest 2-3 times a week. I'm planning on doing it twice this week, Monday at SPSU practice, and for the second one I'll either do it Thursday or Friday on my own, or we can do it after our weight training on Saturday. Here is the cardio workout:

Pushups
Squats
Crunches
Ankle Hops

Go through twice. Rest 3 minutes, then do it again. This may be on the easy side. You can add a third set if you want. I'll adjust the workouts to be harder in the future if necessary.