training 4_23_06

Sunday:
grappling / jiu-jitsu class
group stretch / 200 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
jump rope - 4 rounds for 3 min. each round
drom - form run tech.
heavy bag stand up work - 5 / 3 min. rounds various combos
agility ladder - 6 movements focusing on ground force
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 250 straight ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Wednesday:
jiu-jitsu live drilling for 20 min.s
hang cleans - 6 x 3
squats - 4 x 6 followed by 6 burpees
bench press - 3 x 6 followed by 6 medball cannon balls
bradford presses - 3 x 12
ghr - 3 x 15
dips - 3 x 15 (bodyweight only)
leg raises - 3 x 15
grappling tech. in the pm for 1 hour

Thursday:
mountain biking
yoga

Friday:
droms / rotational work: angels / devils / hurdle mobility 8 reps each leg 4x
tumbling: 12 forward rolls
gpp: seal jacks / mountain climbers (2 movements for 3 min. straight)
push jerks: 6 x 3
dead stop squats: 4 x 3 followed by 6 burpees
drop snatch: 5 x 6
chin-ups: 4 x 12
lateral raises w/ chains: 3 x 12
4 way neck: 2 rounds each direction
hyperextensions: 3 x 12 w/ 25lb plate
ab circuit: 150 straight reps

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training 04_16_06

Sunday: (acually because of Easter, we rolled on Saturday)
grappling / jiu-jitsu class
group stretch
drills and live rounds


Monday:pink dvd (renegade yoga training)




Tuesday:
grappling / jiu-jitsu class
group stretch / 250 straight ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Wednesday:
jiu-jitsu live rounds for 30 min.
close grip hang snatch - 6 x 3 reps followed by 3 depth jumps
dumbbell floor press - 4 x 6 followed by 6 medball wood chop to vert jumps
pause squats - 4 x 6 followed by 5 medball vert jumps
see-saw press - 3 x 8
reverse hypers on stability ball - 3 x 15
muscle snatch -3 x 5
tricep pressdowns - 4 x 15
overhead tricep rope extensions - 3 x 10

Thursday:
30 min. of agility ladder work
mountain biking

Friday:
angels / devils / leg kicks - 8 of each transitioning from one movement to the next 3x
tumbling - 8 total rolls
butt kicks and high knees
push jerks - 6 x 3
deadlifts - 4 x 5 followed by 5 barrier jumps
deadlifts - 4 x 3 followed by 6 burpees
(that's right 8 sets of deadlifts)
over head squats - 4 x 6
drop snatch - 4 x 6
pull-ups - 4 x 8 wearing xvest
dips - 4 x 10 wearing xvest (this was a complex set with the pull-ups)
ab circuit - 125 straight reps

Saturday:
pink dvd
wife's football game in the evening: Pittsburgh Passion

partner glute-ham raises

partner glute-ham raises: a great movement to increase the posterior strength. at the top hold the flexed position for a short count and then lower yourself in a controlled fashion and catch your body with your hands. now pull yourself back to the start position utilizing your hamstrings (you'll have to give a slight push off with your hands, try to push just enough to get you moving). you won't need to perform a high rep count with these. also if you are working with larger athletes, focus on the top flexion portion of the movement. you want to make sure that the torso maintains proper posture during the movement.

questions? let me know
shawn@gamespeed.biz

dynamic warm-up

- following the A-skips we perform a lateral A-skip in both directions
- then we execute a tapioca (like a carioca) but with shorter foot and trunk rotation
- and then lastly we perform build-ups for 15 to 20 yard build-up sprints to bring it all together

this is a dynamic warm-up that i have used with my teams and athletes that i've coached. it is performed over a 15 yard distance. the athletes first assemble in their structured lines with the captains or group leaders in the front. the jumping jacks and seal jacks are time based at 2 sets 15 seconds of each with trasitioning from jumping jacks to seal jacks. bring all athletes in to form designated number of lines with captains or group leaders performing the movements first followed by the next athlete and so on. you'll perform each movement twice (up then back). this isn't magic. the purpose of the dynamic range of motion is to 1st elevate body temperature to prepare the body for the sport (ever notice why boxers and mma fighters have a pretty good sweat going before they get in the ring?). and second it activates joint mobility through muscle lengthening and contraction. when completed at a moderate to high speed fashion it will greatly excite the central nervous system, which is the opposite of standard static stretching.

KEYS:

-jumping jacks: make sure that there is full shoulder mobility (none of this short-arm crap)
-seal jacks: the athlete must learn to pull the arms back with his or her scapulas, pinching the shoulder blades together. you don't want them just flailing their arms around. this prepares the shoulder girdle.
- ankle pops: i learned this from working out with olympic great Roger Kingdom. just simply pop up and down using only your ankles to propel you forward. you knees should stay slightly bent but stiff with little flexion
- walking shoulder lunges: i found that by forcing the arms over the head, it keeps the athletes torso and posture at a better angle (if not they bend forward)
- linear duckunders: learned this from john davies. imagine that you are walking forward while ducking back and forth underneath a fence or hurdle. the first set we perform a little slower to get used to rolling into the movement with our hips and the second movement we move a little faster with a slight pop as you stand up.
- shin grabs: point the toe up (dorsi flexion)
- frankenstiens: you want to try to kick up to your hands, but the key is to have the athletes flex their quads during the movement. no bent knees. semi-explosive movement to activate the hamstrings, hip flexors and lower back.
- high knees: make sure the athlete has a slight lean forward and focuses on driving the foot into the ground, toe should be pointed up at the top
- butt kicks: Roger Kingdom also stressed to me that there should be a slight lean forward
- A-skips: quick explosive skips

most of these movements should be familar to people. the main thing you want to focus on is body temp first and then the warm-up should progress from lower to upper and then the tempo should increase to excite the central nervous system. it's really all about the movement selection and placement.

questions? let me know.
shawn@gamespeed.biz

training for 04_09_06

Sunday:
grappling / jiu-jitsu class
group stretch / 300 straight ab circuit / 50 push-ups / 150 bodyweight squats
drills and live rounds


Monday:
pink dvd (renegade yoga training)



Tuesday:
grappling / jiu-jitsu class
group stretch / 200 straight ab circuit
drills and live rounds

Wednesday:
hurdle hip mobility - 3x 3 seconds (step over movement - forward and back)
dive start high pulls - 6 x 3 reps (explode on partners clap)
dead stop squats - 4 x 3 reps followed by 6 burpees after each set
bench press - 3 x 6 with 6 medball cannon balls to vert jump after each set
t-bar rows - 3 x 12 reps
cuban press - 3 x 12 reps
tricep pressdowns - 4 x 15
overhead tricep rope extensions - 3 x 10
grappling drills in the pm.

Thursday:
mountain biking for a few hours
pink dvd

Friday:
droms: angels / devils / leg kicks / tumbling / form run
hang cleans - 6 x 3 reps (with Xvest)
front squats - 3 x 6 reps (with Xvest) followed by 3 depth jumps
bench press - 3 x 6 with 6 medball cannon balls to vert jump after each set
pull-ups - 3 x 5 reps (wearing the Xvest) followed by 3 medball scoop slams
bradford press - 3 x 12 reps
muscle snatch - 3 x 5
glute hame raises - 3 x 10
ab wheel roll-outs - 3 x 15

just a little box jump fun!

this is just a little sample of some explosive box jump work! i think the box measures slightly over 50".

cuban press

PIC_1: start the cuban press by holding a pair of dumbells at your sides with your palms facing behind you. you can execute this exercise in a seated or standing position.

PIC_2: next pinch your shoulder blades together, while shrugging up and back. you really want to feel this in your mid-back and shoulder capsule.

iPIC_3: in the final stage of the cuban press, you want to rotate your arms while maintaining a 90 degree angle. now the palm of your hands will be facing away from your body. hold for a second and then return to the starting point. you will not need a significant amount of weight for this exercise. keep the rep range between 10 to 15 reps per set. this is a great exercise for prehab/rehab shoulder work!

04_02_06

Sunday:
grappling / jiu-jitsu
classgroup stretch / 250 straight ab circuit / 50 push-ups / 150 bodyweight squatsdrills and live rounds

Monday:
gpp - jumping jacks / shuffle splits / mountain climbers 25 reps of each 3x
yoga

Tuesday:
grappling / jiu-jitsu classgroup stretch / 250 straight ab circuit
drills and live rounds

Wednesday:
angels & devils 5 reps ea. leg repeat for 5 sets
rotational reach backs - 3 x 5
grappling and jiu-jitsu for 30 min.
push jerks - 6 x 3 reps
snatch grip deadlifts - 3 x 6 reps
over head squats - 3 x 6 with partner tapping your sides while performing movement
pulls 2 the face - 3 x 12 reps
reverse hypers - 3 x 15 reps

Thursday:
coffee
droms
agility ladder work for 20 mins. with various movements

Friday:
gpp - jumping jacks / shuffle splits / slalom 30/30/30 reps of each 3x
hip mobility/rotational - angels/devils/leg kicks 8 each leg 3x
close grip hang snatch - 6 x 3
bench press - 3 x 6 followed by 6 med ball wood chop vert jumps
dead stop squats - 5 x 3 followed by 6 burpees after each set
good mornings - 3 x 5
pull-ups - 4 x 10 (various grips)
cuban press - 3 x 12