Wednesday, May 14, 2008

Great Outdoors Week


for those that are interested: May 16th starts the 7th annual Great Outdoors Week.
Pittsburgh's Venture Outdoors has their Outdoor Festival on Saturday the 17th!

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HIGHLANDER RUGBY






i joined a rugby club in the early spring. not knowing much about the sport at all, i've been introduced to the accelerated learning program! hands down, it's a great sport and i appreciate the comradery of the teammates as much as the competition. you get a little banged up........but that's all good!


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Tuesday, January 22, 2008

THE OTC

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FOR YOUR LIFTING PLEASURE

gamespeed training 12-10 / 1-04

Still working on the 3 day split and leaving Tuesdays and Thursdays for recovery work with medballs and movement spp drills.

MONDAY

droms movement prep
GPP - 3 rounds

Hang Power Clean 6x3
Back Squat 5x5
Flat Dumbell Press 4x6
Single RDL w/dumbell 3x4
Towel Chins 4x15
Medball Russian Twists 3x10
Stability holds

WEDNESDAY

droms movement prep
GPP – 2 rounds

Push Press 5x4
Barbell Deadlift 5x4
Barbell Split Squat 4x4 per side
Seated Row 4x6
Ab circuit 3 rounds
Stability holds

BJJ/Grappling training for an hour

FRIDAY

droms movement prep
GPP – 3 rounds

Clean-grip High Pull 6x3
Front Squat 4x4 w/ iso hold for 4sec. at the bottom
Dips 4x8
Glute Ham Raise 3x8
Pull-ups 3x12
Medball Russian Twists 4x10
Stability holds

SATURDAY

BJJ/Grappling for an hour

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Friday, December 21, 2007

COMMERCIALS:: these are a few of my favorite things!

Wednesday, December 19, 2007

MARK of R :: REVIEW

Review: THE MARK OF R, BY JOHN DAVIES (e-book)

You know I’m a guy who truly believes that situations are often determined by our own personal perspective. We see things for what we want to see. If we awake in the shadows and carry the negativity throughout the course of the day; we will suffer to misery. But, if we choose to capitalize on our situations and focus on the true nature of our well-being, then we will garner that smile that our peers are searching for.

The vast global issues at hand, ranging from wars, terrorism, deforestation, starvation and rising gasoline and crude oil prices, make it difficult at times and one has to question how anyone can smile? The media from various markets and avenues shoves this shit in our faces daily. SO HOW ARE WE EXPECTED TO ACT?

Within the last few years we’ve witnessed the worldly eruption of mixed martial arts and it’s various organizations. You can find everything from tuff-guy t-shirts to electric-fights within forums and technique dvds and books by every individual within the sport.
I myself am a practitioner of submission grappling and jiu jitsu.

The maturation of these demanding disciplines has opened the door for more marketing on how to destroy your opponent, how to render anyone helpless with two simple moves, and how to make people tap or snap. The methods of training to forge yourself into an MMA warrior in eight weeks by twisting with bands strapped to your head while standing on bosi balls has peaked my attention.

All over the marketing world we search for the secret to become the ultimate weapon! Is this TRULY the end result that we want?

I’ve owned John Davies’s book “The Mark of R” for years now and quite honestly revert back to it when times get “tuff”. The book establishes itself as a real grassroots “story” of how to train for combat and defines “what it takes”.

There are no short cuts to becoming a true champion, regardless of your arena. And if your search starts at the “quick way”, well then my money is on the competition.

The book has a captivating story to tell, and if you listen closely you can almost hear the saw as it harmoniously slices the wood for creation. It’s easy to read, passionate and has almost 150 pages of training instruction with colorful photos from the beach to cavern-like setting of a metal making garage.


A short sample: From Chapter 3

It is the double-edge sword of the development of the warrior. It is the delicate mixture of possessing a heart of compassion, a soul of honor to defend those less fortunate yet with the total resolve to devastate those who bear arms against you. It is undeniable and an unforgettable error with society today. The spirit of being relentless, intense with complete and utter resolve to push beyond where others fail.


Regardless of your sport, or even if you play any sports for that matter, “The Mark of R” is a quality story that will assist in your personal or athletic development. I’m not sure why John hasn’t pushed the publication a little more aggressively, but perhaps the secrets lie within the story itself.

The last thing I’m about is spitting b-u-l-ls-h-i-t into people’s faces, but you can purchase the book on my website or John’s and it’s well worth the $20.00.

-Shawn

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gamespeed training 11/19 - 12/10

Weeks 11/19 & 12/10
Still had bjj and grappling 2x a week and mobility and/or bike two days.


Monday
Warm up: droms, PICK ONE: gpp, agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Medball backwards scoop: 6x4
Box Squats: 6 x 2
Push press: 4 x 4
Lat Pull-downs: 4 x 6-8
Hip Abd’s w/ band or cable: 3 x 12
Barbell Supine Scap Protractions: 3 x 12
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch



Wednesday
Warm up: droms, PICK ONE: gpp, agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Deadlifts: 5 x 3 (nothing above 85% of your max)
Blast Strap Pushes: 4 x 8-10
Fat-man pull-ups: 4 x 10-15
Glute Ham Raises w/ medball (machine or natural): 3 x 4
TKE’s: 3 x 10-15 each leg
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch



Friday
Warm up: droms, PICK ONE: gpp, agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Medball Plow2chest throws: 5 x 5
Bulgarian Split Squats: 4 x 6-8 each leg
Dips: 4 x 12-15
Barbell Shrugs: 3 x 15
Hip Abd’s w/ band or cable: 3 x 12
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch

Tuesday, November 20, 2007

gamespeed training 10/22-11/12

Weeks 10/22 - 11/12

Total(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Hang Clean (from the blocks- use one wooden box on each side): 5 x 5
Front Squat: 6 x 3
Flat Dumbell Presses: 4 x 10
Clean Grip Shrugs: 3 x 12
Over-head lunges (barbell or kettlebells): 2 x 6 each leg
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch


Lower(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Clean Pulls: 5 x 3 (nothing above 85% of your max)
Neider Presses: 4 x 8 each arm
Snatch Grip Power Pulls: 3 x 3 (35% of Deadlift max – working on speed & extension)
Glute Ham Raises (machine or natural): 3 x 4
Fat-man pull-ups: 4 x 10-15
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch


Upper(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Split Jerks: 5 x 4-6
Hang Snatch: 4 x 3 (30% of max)
Bulgarian Split Squats: 4 x 6-8 each leg
Xvest Chin Ups: 4 x ? (2 over / 2 under grips)
Cuban Press: 3 x 8
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch

Once again, Tuesdays, Thursdays and Saturdays were conditioning based. And involved BJJ and grappling.

Wednesday, October 24, 2007

gamespeed training 10/1-10/15

Here is a view of my training from the past three weeks. Tuesdays, Thursdays and Saturdays are utilized for tempo sprint work with volumes around 1200 to 1400 yards.
BJJ / Grappling training on Wednesday mornings and Saturday mornings.

Weeks 10/1 - 10/15



Total(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Hang Clean: 6 x 3
Front Squat: 5 x 5
Xvest push-ups: 4 x 12
Clean Grip Shrugs: 3 x 12
Dumbell Lunges: 2 x 8
posterior exercise – pick one exercise 3x10 / abs / stretch



Lower(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Deadlifts: 5 x 1-5 (nothing above 85% of your max)
Dumbell Incline Presses: 4 x 8
Snatch Grip Power Pulls: 3 x 3 (35% of Deadlift max – working on speed)
Step-ups: 3 x 6 each leg
Dips: 4 x 10-15
posterior exercise – pick one exercise 3x10 / abs / stretch



Upper(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Push Jerks: 5 x 4-6
Hang Snatch: 4 x 3 (30% of max)
One-Legged Box Squats: 4 x 6-8
Chin Ups: 4 x ? (2 over / 2 under grips)
Cuban Press: 3 x 8
posterior exercise – pick one exercise 3x10 / abs / stretch

Overall, this was a good transition from 2 days of resistance work into 3 days of resistance work.

Monday, October 01, 2007

gamespeed training





Here is my training for the past month. Two days of weights.
I've been very busy, so I haven't been able to post as often.