you need gamespeed

Great Outdoors Week

2008-05-14T07:54:00.000-07:00

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!

HIGHLANDER RUGBY

2008-05-14T07:17:00.000-07:00

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!

THE OTC

2008-01-22T12:34:00.001-08:00

FOR YOUR LIFTING PLEASURE

2008-01-22T12:26:00.000-08:00

gamespeed training 12-10 / 1-04

2008-01-22T11:27:00.000-08:00

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

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

2007-12-21T06:17:00.000-08:00

Sydney Crosby RBK Ad - More free videos are here

MARK of R :: REVIEW

2007-12-19T12:44:00.001-08:00

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

gamespeed training 11/19 - 12/10

2007-12-19T06:48:00.000-08:00

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

gamespeed training 10/22-11/12

2007-11-20T11:46:00.000-08:00

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.

gamespeed training 10/1-10/15

2007-10-24T06:38:00.000-07:00

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.

gamespeed training

2007-10-01T09:24:00.001-07:00

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.

gamespeed training 08_11_07

2007-08-16T13:47:00.000-07:00

Saturday:
coffee
grappling / jiu jitsu
tempo sprints - total vol. 1200 yards
kettlebell complexes
various med ball complexes

Sunday:
coffee
rest

Monday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
agility ladder work
sprints - 15 sprints at 10 yards
hang cleans - 6 x 3
front squats - 6 x 4
dumbell pull-overs - 4 x 8
leg curls - 4 x 12
dips - 4 x 10
dumbell shoulder circuit - 3 x 10
ab circuit

Tuesday:
foam roller work
hip mobility
tempo sprints - 4 x 300 yard tempo (1200 total yards)

- tried to make each 300 within a min. with 45 second rest
static holds

Wednesday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
tire flipping
sledge hammer work
body weight movements
kettlebell complexes

Thursday:
foam roller work
droms
sprints - 10 x 15 yard sprints
med ball complexes
hang snatch - 8 x 2-4
glute ham raises - 4 x 8
bulgarian split squats - 4 x 8 w/ xvest
pull-ups - 4 x 12
dumbell shoulder circuit - 3 x 8
static holds

Friday:
coffee
rest day

gamespeed training 08_04_07

2007-08-07T20:21:00.000-07:00

Saturday:
coffee
grappling / jiu jitsu
tempo sprints - total vol. 1200 yards
kettlebell complexes
various med ball complexes

Sunday:
coffee
rest

Monday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
gpp - 6 min.
agility ladder work
hang power clean - 6 x 3
barbell dead lifts - 6 x 3
close grip pull-downs - 4 x 6
dips - 4 x 10
dumbell shoulder circuit - 3 x 10
static holds

Tuesday:
foam roller work
hip mobility
tempo sprints - total volume 1200 yards
static holds

Wednesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
agility ladder work
push jerks - 6 x 3
dead stop squats - 6 x 4
fat man pull-ups - 4 x 15
push-ups (complex set w/ fat man pull-ups) - 4 x 12
single leg rdl's w/ kettlebell - 3 x 6 each leg
ab work

Thursday:
foam roller work
tempo sprints - 1200 total yards
med ball complexes

Friday:
coffee
rest day

gamespeed training 07_12_07

2007-07-19T08:05:00.000-07:00

Thursday:

Started my Myrtle Beach vacation - hung out with my great friend Dr. David Haught. He's an old college roomate and has his doctorate in physical therapy.

coffee

dynamic warm-up consisted of frisbee on the beach and some swimming

at the gym

angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x

tumbling

overhead squats / drop snatches for prep - 4 x 4

hang power clean - 6 x 3

dead start squats - 5 x 4

hammer strength high lat pull-down - 4 x 6

fat bar barbell curls - 4 x 12 (can't believe i even did these! i'm not a 2 tickets to the gun show guy!)
kettlebell complexes
various med ball complexes

at the Combat Zone:MMA gym

grappling / jiu jitsu for over an hour - real good roll with several new people

Friday:
coffee
tempo sprints in the water at the beach - have no idea how far

static holds in the warter with waves hitting me

Saturday:

coffee

seafood

just chilled and discussed therapy methods and went out for some grub

Sunday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
tumbling
overhead squats / drop snatches for prep - 4 x 4
hang power snatch - 6 x 4
clean pulls - 4 x 4
chest supported rows - 4 x 6

single-arm flat dumbell presses - 3 x 8 each arm

kettlebell complexes
my vacation came to an end - not good, not ready to go home!

Monday:

back in the burg!
static holds

droms

tempo sprints - 15 x 60 yard sprints

ab circuit

Tuesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
hang clean to push press 1 clean 2 presses - 6 sets
box squats - 4 x 6
reverse-grip lat pull-downs - 4 x 8
dumbell shoulder circuit
ab work

Wednesday:
coffee
grappling / jiu jitsu.

active warm-up with tie-ups and light take downs

rolled for 12 - 3 min. rounds with 30 seconds rest between rounds

tire flips and sledge hammer work

Thursday:

foam roller work

angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x

hurdle duck unders and tumbling

agility ladder work

back pedal and breaks - 10 for 10 yards
hang high pulls- 6 x 3 (heavy)

bench press - 6 x 3

seated rows - 4 x 8

reverse hypers on swiss ball - 4 x 10

drop snatch - 4 x 4

various med ball complexes

Friday:

droms

static holds

tempo sprint work - 1000 total yards

Just Because!

2007-07-01T19:59:00.000-07:00

gamespeed training 06_21_07

2007-07-01T19:45:00.000-07:00

Saturday:
coffee
tempo sprints - total vol. 840 yards
kettlebell complexes
various med ball complexes

Sunday:
coffee
rest

Monday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
hang power clean - 6 x 3 (with 3 box jumps after sets 2/4/6)
bulgarian split squats - 4 x 8 each leg
close grip pull-downs - 4 x 6
single arm dumbell press - 3 x 8
cuban press - 3 x 10
static holds

Tuesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
rode the bike for 30 min.
rode the indo board for about 15 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs
ground drills and various submissions
push-ups and ab work with med ball

Thursday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 10x
hang snatch - 6 x 3
clean pulls - 4 x 4
fat man pull-ups - 4 x 15
dumbell shoulder circuit
ab work

Friday:
coffee
rest day

GREAT DEMO for Triangle Chokes!

2007-06-24T19:16:00.001-07:00

gamespeed training 06_16_07

2007-06-24T18:43:00.000-07:00

Saturday:
coffee
various med ball complexes

Sunday:
coffee
Father's Day Dinner

Monday:
foam roller work
tempo sprint for 15 seconds
10 push-ups / 10 pull-ups rest 30 seconds and repeat complex 12x
static holds
rode indo board for 15 min.

Tuesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 10x w/ various start positions
hang cleans - 6 x 3
clean pulls - 4 x 4
pulls to the face- 4 x 6
med ball circuit - various movements
muscle snatch - 3 x 12
rode the indo board for about 20 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball

Thursday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 12x w/ various start positions
hang snatch - 6 x 3
dead start squats - 4 x 4
lat pull-downs - 4 x 4
dumbell shoulder circuit
ab work

Friday:
coffee
rest day

ONE of the GREATS of The IRON GAME!

2007-06-15T11:42:00.000-07:00

training 06_09_07

2007-06-15T11:25:00.000-07:00

Saturday:
coffee
various med ball complexes

Sunday:
coffee
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 12x

Monday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 10x w/ various start positions
pause squats while wearing w/ 40lb. xvest - 6 x 3
bench press - 6 x 3 (45 second rest between sets - varied grips)
pull-ups w/ 40lb. xvest - 4 x 6
med ball circuit - various movements
muscle snatch - 3 x 12
rode the indo board for about 20 min.

Tuesday:
coffee
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
rode bike for 20 min.
med ball circuit - various movements
rode the indo board for about 20 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
5 rounds of pull-up / push-up comlex - 10 reps
rode the indo board for about 20 min.

Thursday:
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 12x

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 10x w/ various start positions
hang cleans - 6 x 2-3
rdl's - 4 x 4
push jerk - 4 x 4
pulls to the face - 4 x 6
dumbell shoulder circuit
ab work

Fitting for the football offseason training!

2007-06-08T12:17:00.000-07:00

training 06_02_07

2007-06-07T12:33:00.000-07:00

Saturday:
coffee
various med ball complexes
farmers walks w/ water jugs
static holds

Sunday:
coffee
static holds

Monday:
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 12x
med ball woodchops
shoulder work w/ iron woody bands
static hold work - planks / side planks and bridges - 45 sec. each
indo board work

Tuesday:
coffee
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 10x w/ various start positions
clean pulls - 6 x 3
bench press - 6 x 3 (45 second rest between sets - varied grips)
pull-ups w/ 40lb. xvest - 4 x 6
med ball circuit - various movements
muscle snatch - 3 x 12
rode the indo board for about 20 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
rode the indo board for about 20 min.

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
sprints - 15 yards - 10x ( 5 w/ iron woody bands )
low box step ups - 4 x 6 w/ iron woody bands
jump shrugs - 4 x 6
med ball circuit - various movements
cuban press - 3 x 8-10

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
tempo sprint work

training 05_26_07

2007-05-30T06:59:00.000-07:00

Saturday:
coffee
grappling / jiu jitsu
various med ball complexes
static holds

Sunday:
coffee
static holds

Monday: HAPPY MEMORAIL DAY!
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 10x
high box step-ups / bulgarian split squat - 4 x 3/3 (complex)
push-ups
shoulder work w/ iron woody bands
static hold work - planks / side planks and bridges - 45 sec. each
shot hoops for a while
and then skated

Tuesday:
coffee
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
depth jumps - 4 x 3
box jumps - 4 x 3
lateral box jumps - 4 x 3
dead start squats - 6 x 3 (45 second rest between sets)
bench press - 6 x 3 (45 second rest between sets - varied grips)
pull-ups w/ 40lb. xvest - 4 x 6
med ball circuit - various movements
rode the indo board for about 20 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
rode the indo board for about 20 min.

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
box jumps - 5 x 5
jump shrugs - 4 x 6
depth jumps - 4 x 4
med ball circuit - various movements
barbell muscle snatch - 3 x 7

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
tempo sprint work

training 05_19_07

2007-05-25T11:09:00.000-07:00

Saturday:
Renegade clinic for the weekend!
coffee
good time with old and new friends
agility ladder drills - 15 min.
various med ball complexes
static holds

Sunday:
Renegade clinic for the weekend!
coffee
static holds

Monday:
just flew back to the burg today, pretty tired, but still did some work to get the kinks out
bike for 15 min.
static holds

Tuesday:
coffee
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
depth jumps - 4 x 3
box jumps - 4 x 3
squat box jumps - 4 x 3
jump shrugs - 4 x 6
pull-up / push-up circuit - 4 x 10 back to back
med ball circuit - various movements

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
bike - 20 min.

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
broad jumps - 9 total jumps
box jumps - 5 x 5
squat box jumps - 5 x 3
dead start squats - 6 x 3
med ball circuit - various movements
leg raises - 3 x 12

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
tempo sprint work

training 05_12_07

2007-05-15T08:21:00.000-07:00

Saturday:
coffee
trained clients
angels / devils / push-ups - 5/5/10
plank - 60 sec.
side plank - 30 sec. per side
bridge - 45 sec.
droms / sprint mech work.
agility ladder drills - 15 min.
10 yard sprints - 8x (various starting positions with 45 sec. rest)
various cone and multi-directional drills
various med ball complexes
ate some kick ass mexican food with one of my football players

Sunday: HAPPY MOTHER'S DAY!
coffee
static holds
droms / sprint mechanics

Monday:
jumped rope - 100 jumps 10 push-ups - 10 rounds
shadow boxed for 3 rounds, 3 min.
various med ball complexes (kicked my arse today!)
bike for 15 min.
static holds

Tuesday:
coffee
static holds
wine

Wednesday:
bike - 20 min.
foam roller work
droms
static holds- plank / side plank / horse pose / bridge
circuit work with one of my clients: (keep the treadmill running at 5mph and at 5 degree uphill grade)
circuit 1- repeat 2x
dumbell swings - 8x then wide-grip lat pull-downs 8x for 2 rounds then tread mill walk for 2 min.
circuit 2- repeat 2x
dumbell up-right row/shrug- 8x then reverse hypers on swiss ball 12x, for 2 rounds then tread mill
circuit 3- repeat 2x
single-arm dumbell press- 8x then med ball rotational twists 12x, for 2 rounds then tread mill
leg raises - 3 x 12
shoulder prehab - 2 x 15

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
SPRINT WORK: w/ bands
5 x 3 sprints for 5 yards
5 x 5 box jumps
med ball circuit - various movements
leg raises - 3 x 12

Friday:
headed to the Renegade clinic for the weekend!

training 05_05_07

2007-05-09T11:08:00.000-07:00

Saturday:
coffee
trained clients and road my new skateboard for a little while!

Sunday:
coffee
static holds
ab wheel roll-outs
watched some henry rollins on dvd

Monday:
jumped rope for 5 x 3 min. rounds w/ 30 sec. rest between each round
shadow boxed for 3 x 3 min. rounds and then hit the heavy bag for 4 x 3 min. rounds
various med ball complexes (people need to buy the dvd on my site)
sledge hammer work on a car tire
static holds

Tuesday:
angels/devils/push-ups - 5/5/10 - 2x
foam roller work
droms
10 yard sprints - 10x with various starting positions
hang power clean - 6 x 3
snatch grip deadlifts - 4 x 4
pull-ups - 6 x 10
stability ball push-ups - 4 x 10
leg raises - 4 x 10

Wednesday:
droms
grappling/jiu jitsu - live rounds for 1 hour
med ball circuit - various movements
tempo sprints on the field - 10 x 75 yard sprints

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - single arm planks / horse pose and bridges - 30 sec. each
droms and sprint mechanics
agility ladder work
SPRINT WORK: various starting positions
10 yard sprints - 8x / 1 min. rest between each sprint
20 yard sprints - 6x
30 yard sprints - 4x
football specific position drills with my client - going to be a great college dback
med ball circuit - various movements
stretching w/ iron woody bands
cold shower at home - long day!

Friday:
foam roller work
hip mobility
static holds
bike
upper body med ball ab circuit

training 04_28_07

2007-05-03T11:42:00.000-07:00

Saturday:
coffee
trained clients and had my new skateboard put together. - back on the board!

Sunday:
coffee
static holds
3rd session for baseball speed and agility clinic that i'm putting on for a group of advanced little league players
helped the gym i train out of with their all-day move! a lot of picking up heavy weights and machines and moving them in and out of trucks. a great deal of fun!
http://www.macfittest.com

Monday:
4th session for the baseball speed clinic
static holds

Tuesday:
droms
10 yard sprints - 12x with various starting positions
hang power snatch - 4 x 3
snatch grip high pull (from the blocks) - 6 x 3
box squats - 6 x 2
wide grip lat pulls - 4 x 4
med ball chest passes off the wall - 4 x 15 explosive throws
leg raises - 4 x 10
roman chair sit-ups - 4 x 12

Wednesday:
droms
jump rope work - 15 min.
med ball circuit - various movements
shadow box - 4 x 3 min. rounds

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
10 yard sprints - 10x / 1 min. rest between each sprint
hang power clean - 6 x 3
single leg box squats - 4 x 4
pull-ups w/ xvest - 4 x 6/4
plyo box push-ups - 4 x 20
tricep work w/ iron woody bands - 4 x 25
ab work

Friday:
hip mobility
static holds
tempo sprints - 10x / 75 yard sprints w/ 45 sec. rest
med ball ab circuit

training 04_21_07

2007-04-26T13:19:00.000-07:00

Saturday:
coffee
spent 9 hours in a biomechanics class and working on a cadaver, great class put on by one of my friends at Allegheny General Hospital

Sunday:
coffee
static holds
1st session for baseball speed and agility clinic that i'm putting on for a group of advanced little league players

Monday:
2nd session for the baseball speed clinic
static holds
110 yard tempo sprints - 12x rest 1 min. walk in between each sprint
pull-up / push-up complex at the playground - 10x each movement for 5 rounds

Tuesday:
droms
10 yard sprints - 12x with various starting positions
snatch grip high pull (from the deck) - 6 x 3
split squats w/ 40lb xvest - 4 x 6 each leg
pulls to the face - 4 x 4
band suspended push-ups - 4 x 6-8
dumbell side laterals - 4 x 8
leg raises - 4 x 10
roman chair sit-ups - 4 x 12

Wednesday:
static holds
med ball ab work
foam roller work

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
10 yard sprints - 10x / 1 min. rest between each sprint
hang power clean - 6 x 3
clean pulls - 4 x 4
dumbell rows - 4 x 6/4
plyo box push-ups - 4 x 20
tricep work
med ball work

Friday:
hip mobility
static holds
tempo sprints - 10x / 75 yard sprints w/ 45 sec. rest
med ball ab circuit

training 04_14_07

2007-04-17T10:48:00.000-07:00

Saturday:
coffee, then complex curcuit for 30 min.
tread mill sprint / med ball woodchops / push-ups / roman chair sit-ups
rest 30 seconds between each round and then repeat

Sunday:
a little family time and rest

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work w/ xvest - various jumps 20 total jumps
hang high pull - 6 x 3
front squats - 4 x 5
barbell rows- 4 x 5
dumbell side laterals - 4 x 8
med ball ab work

Tuesday:
bike 25 min.
glute ham hypers - 4 x 12
med ball ab work complex
dumbell windmill - 3 x 5 each side
tke's w/ iron woody bands - 3 x 12 each leg

Wednesday:
cicuit - tread mill tempo sprint 15 sec. / med ball scoop 5x / pull-up variation 8x / push-up variation 10x / rest 15 sec. - performed 12 total sets
bike 20 min.
roman chair sit-ups - 4 x 12
med ball ab work

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work w/ xvest - various jumps 20 total jumps
hang power clean - 6 x 2
dead-stop squats - 4 x 4/2
pulls to the face - 4 x 6/4
cuban press - 3 x 8
dumbell windmill - 3 x 6 per side
med ball work

Friday:
hip mobility
static holds
bike - 25 min.
med ball ab circuit

training 04_07_07

2007-04-11T12:29:00.000-07:00

Saturday:
coffee and rest

Sunday:
a little R&R - HAPPY EASTER

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power snatch - 4 x 3
front squats - 6 x 3-5
dumbell push-press - 4 x 5
pulls to the face - 4 x 6
cuban press - 3 x 8
med ball ab work

Tuesday:
bike 25 min.
glute ham hypers - 4 x 12
med ball ab work complex
dumbell windmill - 3 x 5 each side
tke's w/ iron woody bands - 3 x 12 each leg

Wednesday:
grappling / jiu-jitsu class - only two of us rolled for well over an hour

was a great workout

Thursday:

Took the night off of training and spent some time supporting the Passion for Life organization.

It's linked to the Propel schools and provides mentors and programs for todays youth.

Friday:

angels / devils / leg kicks / push-ups - 5/5/5/10 - 3x

hurdle duck-unders - 3 x 8

rev hypers static holds - 3 x 20 seconds

plank - 1 min.

bridge - 45 seconds

droms and form run tech

agility ladder work

laderal work with cones

bounding with hurdles

med ball ab circuits

PRO SUB XLEAGUE - now this is MOVEMENT!

2007-04-06T16:59:00.000-07:00

training 03_31_07_

2007-04-06T16:21:00.000-07:00

Saturday:
coffee and rest

Sunday:
coffee and static holds
did some construction work with Joe again.

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse
cone agility work - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power snatch - 4 x 3
drop snatch - 4 x 5
front squats - 6 x 3-5
push jerks - 4 x 6
dumbell rows - 3 x 8
cuban press - 3 x 8
med ball ab work

Tuesday:
circuit - tread mill sprint 15 sec. / med ball wood chops 5x / pull-up variation 10x / push-up variation 10x
- as many rounds as possible in 30 min.

Wednesday:
bike 25 min. / tke's w/ iron woody bands around my knee- 3 x 10
good morning w/ iron woody bands around my knees- 4 x 10

Thursday:
hurdle step-overs - 3 x 8 each side
static hold work - single arm planks / rev hyper hold / horse
jump rope / burpee complex gpp - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power clean - 4 x 3
clean pulls - 4 x 3
band supported push-ups w/ iron wood bands - 4 x 8
dumbell walking lunges - 4 x 4 per leg
dumbell pull-overs - 3 x 8
med ball ab work

Friday:
droms
and day of rest

training 03_24_07

2007-03-28T06:16:00.000-07:00

Saturday:

Cleveland NEXTLEVEL FOOTBALL Combine
- was a great day was some fabulous athletes. some of the best i've seen in some time.

Check out the results

Sunday:
coffee and static holds
mountain biking for a few hours

Monday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
hip mobility
ab work
burpee / jump rope complex for gpp - 6 min.
snatch - 8 x 3
snatch pulls - 4 x 4
front squats - 4 x 3/5
dumbell push press - 3 x 6
pull-ups - 4 x 6/8 explosive rip and catch reps
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
circuit - treadmill sprint 15 sec. / medball woodchops 5x / ab work 15x / push-ups 10x
- repeat as many rounds as possible in 20 min.

Wednesday:
grappling complex: clock set to 3 min. round with 30 seconds rest.

-shadow box

-drop steps

-bag work

-sprawls

-abs

Thursday:
reverse hypers - 4 x 10

duck unders - 4 x 8

turkish-get-ups - 4 x 3 per side

v-ups - 4 x 15
sprint accels w/ iron wood bands - 5 x 3
power cleans - 8 x 2
jump shrugs - 4 x 4
suspended band push-ups w/ iron wood bands - 4 x 8

weighted hyper extentions - 3 x 6-8
med ball work

Friday:
droms
med ball complexes
core work
static stretch cool down

training 03_17_07

2007-03-22T11:05:00.000-07:00

Saturday:
coffee and rest

Sunday:
coffee and static holds
did some construction work with Joe again.

Monday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
hip mobility
turkish get-ups - 3 x 5 per side [ super-set ] w/ chinnies 3 x 5 per leg
band accels w/ iron wood bands - 5 x 3
hang power snatch from the blocks - 6 x 3
drop cleans (like drop snatch only w/ clean rack grip) - 4 x 5
bradford press - 4 x 6
single-arm pull-downs - 4 x 6 per side
cuban press - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling complex: clock set to 3 min. round with 30 seconds rest. complete in the circuit as many times as possible in 3 min. then rest and repeat
- 15 second treadmill sprint
- med ball woodchops 5x
- med ball russian twists 10x
- pull-up variation 8x
- push-up or dumbell pummel 6x each arm

* went 8 rounds

Thursday:
reverse hypers - 3 x 10
over-head squats - 3 x 8
bw wide stance squats for glute activation work w/ iron wood bands around my knees- 2 x 10 gpp - burpees 5x / jumping jacks 30x / mt climbers 20x / shuffle splits 30x - 3 min.
roman chair sit-ups - 4 x 10
hang power clean from boxes - 6 x 3
split jerks - 4 x 4
jump squats - 6 x 3
split squats - 3 x 6 per leg
pulls to the face w/ iron wood bands - 3 x 8
knees to elbows - 2 x 8
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down

training 03_10_07

2007-03-13T10:43:00.000-07:00

Saturday:
coffee and droms

drove out to see and visit with Reggie Germany in Columbus, OH.
it was a great time, we shared some war stories and discussed how we can help to escalate the level of young athletes.
check out his site when you get a chance

Sunday:
coffee and static holds

did some construction work with Joe of MAC Fitness...gett'n ready for the big move!

Monday:
glute and hip activation work w/

iron wood bands - 3 rounds
reverse hypers - 3 x 10
chinnies and v-ups
over-head squats - 3 x 10
gpp - burpees 5x / jumping jacks 30x / mt. climbers 20x / shuffle splits 30x - 6 min.
hang power snatch - 6 x 3
front squats - 4 x 5
snatch grip push press - 4 x 5
dumbell pull-overs - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu work - great workout. there were 8 of us.

Thursday:
reverse hypers - 3 x 10
over-head squats - 3 x 8
bw wide stance squats for glute activation work w/ iron wood bands around my knees- 2 x 10
treadmill tempo sprints w/ push-ups or ab movement - 15 min.
hang power clean from boxes - 6 x 3
clean pulls - 4 x 4

push press - 4 x 6
dumbell walking lunges - 3 x 6 per leg
pulls to the face w/ iron wood bands - 3 x 8
knees to elbows - 2 x 8
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down

LOCAL GUY FROM THE "BURGH"

2007-03-09T08:42:00.000-08:00

HERE IS WHAT THE SCOUTS MEAN BY ROLLING ON A 40 START!

2007-03-05T19:21:00.000-08:00

training 03_03_07

2007-03-05T19:08:00.000-08:00

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
tread mill sprints - 10 mins.
hang snatch off of boxes - 8 x 3
front squats - 4 x 3
snatch grip push press - 4 x 3
wide grip pull-ups w/ xvest - 6 x 3
cuban press - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu work - great workout. had police officers and some guys show up that haven't been around in some time.

Thursday:
reverse hypers - 3 x 10
hurdle duck-unders - 3 x 8
glute activation work w/ iron wood bands - 2 rounds
gpp - burpees / jumping jacks / mountain climbers / shuffle splits - 6 min.
hang power clean from boxes - 8 x 3
clean pulls - 4 x 3 (worked heavier loads this week)
dumbell walking lunges - 6 trips (about 5 steps per leg)
pulls to the face w/ iron wood bands - 3 x 8
dips w/ body weight - 2 x failure
dumbell windmills - 3 x 6 per side
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down

training 02_24_07

2007-02-26T19:20:00.000-08:00

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
hang power snatch - 8 x 3
front squats - 3 x 3
snatch grip push press - 5 x 3
pulls to the face w/ iron wood bands - 3 x 6
ab wheel work - 6 x 5
leg raises - 4 x 8

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
no grappling / jiu-jitsu tonight
circuit - treadmill sprint : 15seconds / medball woodchops: 5x / dips: 10x / pull-ups: 10x
repeat circuit 10 rounds
mat work - drop steps and simulated takedowns and heavy bag work
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.

Thursday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
power hang clean & jerk - 6 x 1 + 2
clean pulls - 4 x 3
bulgarian split squats - 4 x 5 each leg
high box step-ups - 4 x 5 each leg
fat man pull-ups - 4 x 10 / varied grips
bridges - 4 x 30 seconds.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 2x
glute and hip activation work w/ iron wood bands - 3 rounds droms (form run tech)
reverse hypers - 3 x 10
agility ladder work - 10 min.
cone drills
sprint bursts w/ iron wood bands - 5 x 3
med ball complexes
ghr - 3 x 3
chinnies - 4 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
single leg bridges - 30 sec.

THIS TRULY DEFINES: TRIPLE EXTENSION!

2007-02-22T20:36:00.000-08:00

training 02_17_07

2007-02-20T07:36:00.000-08:00

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
back squat - 10 x 3
clean shrugs - 4 x 5
push press - 5 x 5
seated band leg curls w/ iron wood bands - 3 x 12
muscle snatch - 3 x 8
bridges - 3 x 30 seconds.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu for 1 hour - 12, 3 minute rounds w/ 30 second rest between rounds
circuit - russian split jumps 5x ea. leg / dips 12x / pull-ups 10x / core movement 15x - 5 rounds through the circuit

Thursday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
power hang clean - 6 x 3
bulgarian split squats - 4 x 5 each leg
push jerks - 5 x 5
high box step-ups - 4 x 5 each leg
fat man pull-ups - 4 x 10 / varied grips
bridges - 4 x 30 seconds.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 2x
glute and hip activation work w/ iron wood bands - 3 rounds
droms (form run tech)
reverse hypers - 3 x 10
agility ladder work - 10 min.
cone drills
sprint bursts w/ iron wood bands - 5 x 3
russian split jumps - 4 x 4 each leg
ghr - 3 x 3
chinnies - 4 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
single leg bridges - 30 sec.

training 02_10_07

2007-02-12T18:25:00.000-08:00

Saturday:
coffee and pink

Sunday:
coffee and static holds

Monday:
gpp: 4 min. / jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
hang clean - 6 x 2
push jerks - 5 x 4
clean pulls - 4 x 3
high box step-ups - 4 x 5 each leg
pull-ups - 5 x 12 - various hand positions
med ball work

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds - there was only 2 of us, so we were able to get in 15, 3 minute rounds with 30 seconds rest between each round. weather is so bad that no one else could make the class!
ab circuit

Wednesday:
grappling / jiu-jitsu for 1 hour - 12, 3 minute rounds w/ 30 second rest between rounds
circuit - dips 12x / pull-ups 10x / rev hypers on swiss ball 12x - 5 rounds through the circuit

Thursday:
tread mill sprints w/ push-ups for active rest - 15 second sprint followed by 15 push-ups - 10 min.
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
power hang snatch - 5 x 3
snatch grip push jerk w/ oh squat - 5 x 1 and 3
snatch grip shrugs - 4 x 5
pulls to the face - 4 x 6
good mornings w/ iron wood bands - 4 x 12
bridges - 4 x 30 seconds.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 2x
glute and hip activation work w/ iron wood bands - 3 rounds
droms
reverse hypers - 3 x 10
agility ladder work - 10 min.
barrier jumps - 3 x 5
sprint bursts w/ iron wood bands - 5 x 3
snaps - 4 x 3 various positions
ghr - 3 x 3
chinnies - 4 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
single leg bridges - 30 sec.

CLEAN AND JERK...BIG TIME!

2007-02-10T15:21:00.000-08:00

training 02_02_07

2007-02-05T18:44:00.000-08:00

Saturday:
coffee and pink

Sunday:
coffee and static holds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
treadmill sprints - 15 min.
hang clean - 5 x 3
dead start push jerks - 5 x 2
clean pulls - 4 x 4
squats - 4 x 5
pull-ups - 5 x 12 - various hand positions
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu for 1 hour

Thursday:
hurdle hip mobility
reverse hypers - 4 x 10
sprints on treadmill - 15 sec. sprint followed by 5 med ball woodchops with vert jump - 7x
roman chair sit-ups - 3 x 15
over head squats - 3 x 6
drop snatch - 3 x 6
hang power snatch - 5 x 3
snatch grip push press - 5 x 5
snatch grip pulls - 3 x 3
bulgarian split squats - 4 x 5 each leg w/xvest
pull-ups - 4 x 10
bridges - 3 x 25 second hold

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
agility ladder work - 10 min.
donkey kicks - 4 x 3
various plyo movements - 20 min.
accel bursts w/ iron wood bands - 5 x 3
med ball work - 10 min.

SPEED and POWER 4 the GRAPPLERS!

2007-02-02T08:21:00.001-08:00

training 01_27_07

2007-01-31T06:31:00.000-08:00

Saturday:
coffee and pink

Sunday:
coffee
static holds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
treadmill sprints - 15 min.
hang clean - 8 x 2
high-pulls - 4 x 4
jump shrugs - 4 x 4
pull-ups - 5 x 12 - various hand positions
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu - 1 hour / 12 - 3 min. rounds with 30 seconds rest between rounds

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
treadmill sprints - 15 min.
SPEED with the BIG 3!
barbell deadlifts - 6 x 2
barbell bench press - 6 x 3
barbell back squats - 6 x 2
pull-ups - 6 x 10 / various grips and hand positions

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10 hurdle duck unders - 3 x 10
agility ladder work - 15 min.
various plyos and box jump work
medball weighted gpp

PURE POWER and SPEED!

2007-01-26T12:06:00.001-08:00

training 01_20_07

2007-01-23T08:21:00.000-08:00

Saturday:
coffee and pink

Sunday:
coffee
static holds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
droms
agility ladder 15 min. various drills
various plyo box jumps w/ xvest
acceleration stair bursts w/ iron wood bands - 3 sets of 5 bursts
hang clean w/ xvest - 6 x 3
pull-ups w/ xvest - 6 x 5
push-ups w/ xvest - 6 x 12 - various hand positions
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:

grappling / jiu-jitsu - 1 hour / 12 - 3 min. rounds with 30 seconds rest between rounds

weights -

SPEED with the BIG 3!

barbell deadlifts - 6 x 4

barbell bench press - 6 x 4

barbell back squats - 6 x 4

pull-ups - 6 x 10 / various grips and hand positions

photo above is me after my last pl meet years ago with a 600lb. pull

Thursday:

droms

sprints

Friday:

angels / devils / leg kicks / push-ups - 5/5/5/10 2x

glute and hip activation work w/ iron wood bands - 3 rounds

reverse hypers - 3 x 10

hurdle duck unders - 3 x 10

droms

agility ladder 15 min. various drills

broad jumps - 8 total (focus on controlled landed with force absorbtion with hip / hamstring)

backwards depth jumps - 6 total

various box jumps - 10 total

medball jump squats - 4 x 4

burpee to box jump - 3 x 4

sandbag shouldering - 3 x 45 seconds

BRUTAL TRAINING REVIEWS: XPLODE DVD

2007-01-18T09:07:00.000-08:00

GAINING WORLD-WIDE EXPOSURE!

Brutal Training has taken the time to review my dvd, and I'm very pleased to share their comments!

training 01_13_07

2007-01-17T07:43:00.000-08:00

Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
hurdle duck unders - 3 x 10
treadmill tempo sprints - 10 sprints 15 seconds with 15 second rest
hang snatch - 4 x 4
high pulls - 4 x 3
rdl's - 4 x 4
close grip lat pulls - 4 x 5
high box step-ups - 4 x 4 per leg
cuban presses - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu for 1 hour
split jerks - 6 x 3 followed by depth jumps
front squats - 4 x 3 followed by med ball vert jumps 3x
dumbell pull-overs - 4 x 8
floor press - 4 x 4 followed by med ball wood-chops 5x
drop snatch - 4 x 6
muscle snatch - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

Thursday:
coffee

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
jump rope / burpee complex - 3x
hurdle duck unders - 3 x 10
agility ladder - 15 min.
various box jump work upper body plyo work
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

training 12_09_06

2006-12-12T05:17:00.000-08:00

Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
jump rope / burpee complex - 100 jumps followed by 5 burpees 4x
hurdle duck unders - 3 x 10
hang snatch - 4 x 6
front squats - 6 x 3
clean pulls - 4 x 5
dumbell up right rows - 3 x 6
pull-ups w/ xvest - 4 x 8
glute ham raises- 3 x 5 w/ 10 second iso hold
cuban presses - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu for 1 hour
push-press - 6 x 3
barbell deadlifts - 4 x 3 followed by 5 barrier jumps
dumbell pull-overs - 4 x 8
drop snatch - 4 x 6 followed by 6 russian split jumps
chin-ups - 3 x 10
cuban presses - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

Thursday:
coffee

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
jump rope / burpee complex - 3x
hurdle duck unders - 3 x 10
agility ladder - 15 min.
various box jump work
upper body plyo work
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

training 12_02_06

2006-12-06T07:35:00.000-08:00

Saturday:
coffee and moved furniture.

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hip mobility work w/ iron woody bands 3 x 8
hurdle duck unders - 3 x 10
hang cleans - 6 x 3 (worked up to some heavier loads)
over head squats - 4 x 5
standing glute extensions w/ iron woody bands - 3 x 10 each leg
drop snatch - 4 x 5
dumbell swings - 4 x 5
fat-man pull-ups - 4 x 8
muscle snatch - 3 x 8
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Tuesday:
bodyweight circuit for 20 min.
ab exercise - 25 reps
squats - 15
push-ups - 10
*as many rounds as possible in the 20 min.
cuban presses w/ iron woody bands - 3 x 10

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
dumbell snatches 3x each arm followed by 15 second sprint- 6 rounds
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball slams 5x - 5 rounds
drop snatch - 6 x 3
hand stand push-ups - 4 x 3 (explosive)
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday:
coffee
some agility ladder work - 15 min.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hip mobility work w/ iron woody bands 3 x 8
hurdle duck unders - 3 x 10
form run tech.
agility ladder
depth jumps - 2 x 5
box jumps - 2 x 5
IF (increased force w/ iron woody bands) depth jumps - 3 x 5
broad jumps - 4 x 5
single leg broad jumps - 3 x 5 each leg

TIS THE SEASON!

2006-12-01T12:32:00.000-08:00

HOLIDAY SPECIALS ALL MONTH LONG!

training 11_25_06

2006-11-28T07:27:00.000-08:00

Saturday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
knee to armpit hip mobility work - 3 x 10 each leg
agility ladder drills - 15 min.
treadmill sprints 15 seconds followed by medball wood chops 5x then medball scoop backward slams 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then explosive plyo push-ups 5x - 5 rounds treadmill sprints 15 seconds followed by medball plough to vert jump 5x then russian split jumps 5x each leg - 5 rounds
rdl's w/ iron woody bands - 4 x 12
russian medball explosive twists - 3 x 12
hip ups - 3 x 10
medball sit-ups - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Sunday:
coffee

Monday:
glute and hip activation work w/ iron wood bands - 3 rounds
shoulder rom work w/ iron wood bands - 3 rounds
hurdle duck unders - 3 x 10
treamill tempo sprints - 15 second sprint / 15 second rest for 15 min.
hang snatch - 4 x 3 followed by 5 burpees
hang clean - 4 x 3 followed by 5 burpees
barbell deadlifts - 4 x 3 followed by 5 russian split jumps per leg
dumbell up right rows - 3 x 8
pull-ups w/ xvest - 4 x 8
rev hypers on stability ball - 4 x 12
roman chair explosive sit-ups - 4 x 5
side bends - 4 x 5 each side

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hip mobility rom work w/ iron wood bands - 3 rounds
hurdle duck-unders - 3 x 10
corner back pedals and various drills w/ iron wood bands - 3 rounds
treadmill sprints for 20 min. - sprinted 20 seconds then performed an ab, push-up or pull-up movement
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
push jerks w/xvest - 6 x 3 followed by 3 depth drops
over head squats w/xvest - 4 x 3
drop snatch w/xvest - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
pull-throughs w/ iron woody bands - 3 x 8
muscle snatch - 3 x 8 w/ iron woody bands
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds
static scorpion holds - 2 x 15 sec. each leg
single leg bridge - 2 x 20 sec. each leg

training 11_18_06

2006-11-21T08:57:00.000-08:00

Saturday:
coffee and helped my friend move furniture.

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
agility ladder drills - 15 min.
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball slams 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then push-ups 10x - 5 rounds
rdl's w/ iron woody bands - 4 x 12
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds - there were only two of us, so we rolled 3 min. rounds w/ 1 min. rest for over an hour

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
dumbell snatches 3x each arm followed by one-legged box jumps - 6 rounds
snatch grip deadlifts 4x followed by medball wood-chops 5x - 6 rounds
bulgarian split squats - 4 x 5 each leg
drop snatch - 4 x 3
hand stand push-ups - 5 x 5 (explosive)
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday: HAPPY THANKSGIVING EVERYONE!

Friday:
coffee and static rom work

GAMESPEED and Friday Night Lights!

2006-11-17T08:40:00.000-08:00

Well, it’s Friday again. I’m writing to make a special enouncement about my recent partnership and affiliation with Todd Bell of Press Box Productions.

Todd Bell is in his 17th year in sports broadcasting. For 12 years, he was the sports director and play-by-play broadcaster at WSOM-AM (600) in Salem, Ohio.

For seven years, he called games for the Akron Aeros, the Double-A affiliate of the Cleveland Indians. For four years, he also served as the lead broadcaster for the Columbus Clippers, the Triple-A affiliate of the New York Yankees.

He has also worked as the color commentator for Walsh University football (four years) and as a fill-in color commentator for Akron University football (two years).

Friday's game is a match up of the two top teams in the AP final poll. #1 Cincinnati Colerain vs. #2 Cincinnati St. Xavier. This will be a 7:10 start time with our pre-game show!
http://tinyurl.com/wsbgp

Todd’s partner for some of the games is current Arena Bowl MVP and quarterback for the Chicago Rush, Matt D'Orazio.

So, if you are free tonight and just want to listen to some good football, support Todd and Press Box Productions. And if you listen closely you may hear a broadcast commercial for something called GAMESPEED?

To learn more about Todd, you can click on the logo link that is on my home page www.gamespeed.biz on the right, or if you are just interested in hearing the game, then click on the following link and enjoy!

http://tinyurl.com/wsbgp

Have a GREAT weekend everyone, and look for future HOLIDAY SAVINGS!
Shawn Moody
shawn@gamespeed.biz
wwww.gamespeed.biz
- do everything with conviction!

training 11_11_06

2006-11-16T07:22:00.000-08:00

Saturday:
coffee and then put my buddy paul "the project" through a workout in his garage gym

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x - 5 rounds
treadmill sprints 15 seconds followed by medball plough to vert jump 5x then medball slams 5x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball chest passes into a heavy bag 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then plyo medball push-ups 5x - 5 rounds
plank - 1 min.
side plank - 30 sec. per side

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds - there were only two of us, so we rolled 3 min. rounds w/ 1 min. rest for over an hour

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
dumbell snatches 3x each arm followed by one-legged box jumps - 6 rounds
snatch grip deadlifts 4x followed by medball wood-chops 5x - 6 rounds
over head squats - 4 x 5 (lighter weight and very explosive)
drop snatch - 4 x 3
hand stand push-ups - 5 x 5 (explosive)
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
glute activation with iron woody bands
twisting reach backs
tumbling
jump rope complexes -
100 jumps followed by 15 push-ups
90 jumps / 25 triangle hip-ups
80 jumps / 15 push-ups
70 jumps / 25 pikes
60 jumps / 10 burpees
50 jumps / 10 lateral barrier jumps
60 jumps / 10 burpees
70 jumps / 10 box jumps
80 jumps / 10 plyo push-ups
90 jumps / 5 knee tuck vert jumps w/ twists
100 jumps
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
treadmill sprints 15 seconds followed by medball scoop toss 5x then medball russian split jumps 5x - 5 rounds
treadmill sprints 15 seconds followed by medball plough to vert jump 5x then medball slams 5x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball vert jumps 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then plyo medball push-ups 5x - 5 rounds
muscle snatch - 3 x 8
over head squat w/ dumbells - 3 x 5
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

NEW PRODUCT RELEASES!!!

2006-10-31T06:40:00.000-08:00

WHAT IS SPEED?
Speed is the quickness of movement of a limb, whether this is the legs of someone sprinting or the explosive arm action of a boxer or mixed martial artist. Speed is an integral part of every sport. In this dvd learn:
PUSH - PRESS - PULL - SQUAT
ALL - WITH SPEED!
GET SPEED NOW! !

Developing speed isn't about fancy gadgets or complicated machinery —it's about knowing how to develop the body in a powerful and explosive manner. Want to be able to run with blinding speed? Want to learn how your teams can become alarmingly faster?
GET SPEED NOW! !

COMPLEX TRAINING:
This the most brutal workout that I've been through!
If you feel like you're up for the test and ready to push past what you call "your limits". Then this is a must have dvd! In this dvd learn: how to combine barbell exercises in the proper set - rep - movement sequence and explosive power !
TRY IT......I DARE YOU!

training 10_28_06

2006-10-31T06:35:00.000-08:00

Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
yoga and coffee
- helped my buddy paul set up his training center in his garage! pictures to come soon!

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
twisting reach backs - 2 x 10 each side
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / mt. climbers -30 seconds each 3x
hang snatch w/xvest - 8 x 3
zercher squats - 4 x 3 followed by 3 burpees
high box step-ups w/xvest - 4 x 4 each leg
dumbell swings w/xvest - 4 x 5
pull-ups w/xvest - 4 x 5
med ball plyo push-ups - 4 x 5
cuban press - 3 x 8 w/ iron woody bands
med ball russian twists - 3 x 10

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x
15 min.
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball slams 5x
15 min. = total of 30 min.
ab wheel
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jump rope - 25 min.
tumbling
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jump rope - 10 min.
tumbling
agility ladder drills
high pulls - 4 x 3
dive starts - 4 x 3-5 w/xvest
over head squats - 4 x 3-5 w/xvest
drop snatch - 4 x 5 w/xvest
good mornings - 3 x 5
see saw presses - 3 x 8
med ball plyo push-ups - 4 x 5
zig zags - 3 x 8 each arm
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

training 10_21_06

2006-10-27T12:39:00.000-07:00

**** I KNOW I MISSED LAST WEEK **** JUST A LITTLE R&R THAT WAS NEEDED. :-)
Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / mt. climbers -30 seconds each 3x
hang snatch w/xvest - 8 x 3
barbell deadlifts - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
pull-ups / dips complex - 5 x 10 each
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
ab circuit

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
med ball complex
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds

Thursday:
coffee and rest

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang clean w/xvest - 6 x 3
over head squats w/xvest - 4 x 3
drop snatch w/xvest - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
fat man pull-ups - 3 x 10 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds
static scorpion holds - 2 x 15 sec. each leg
single leg bridge - 2 x 20 sec. each leg

training 10_07_06

2006-10-12T13:34:00.000-07:00

Saturday:
renegade training cert in CT.

Sunday:
renegade training cert in CT.

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / burpees / mt. climbers -30 seconds each 2x
dead stop squats - 4 x 3
hang clean w/xvest - 4 x 3
jump shrugs - 4 x 5
snatch grip deadlifts - 3 x 5
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
ab circuit

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
bench press - 6 x 4
push presses w/ xvest - 3 x 3
snatch presses - 3 x 3
snatch grip deadlifts - 3 x 5
good morning squats - 3 x 5
dumbell side laterals - 3 x 12
corner bar twists - 3 x 6
tricep pressdowns w/ iron woody bands - 4 x 20

Thursday:
stationery bike - 20 min.
tread mill tempo sprints followed by med ball wood chops 5x and med ball russian twists 12x
20 min.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang snatch w/xvest - 4 x 3
over head squats w/xvest - 4 x 3
drop snatch w/xvest - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
pull-ups - 3 x 10 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds
static scorpion holds - 2 x 15 sec. each leg
single leg bridge - 2 x 20 sec. each leg

training 09_23_06

2006-09-28T06:29:00.002-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
form run droms

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / burpees / mt. climbers -30 seconds each 2x
dead stop squats - 4 x 3
pause squats w/ xvest - 4 x 3
hang clean w/xvest - 6 x 3
snatch grip deadlifts - 3 x 5
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
med ball russian twists - 4 x 12
ab wheel - 4 x 6

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell presses w/ iron woody bands - 6 x 4
push presses w/ xvest - 3 x 3
drop snatch w/ xvest - 3 x 3
snatch grip deadlifts - 3 x 5
dumbell single leg rdl's w/xvest - 3 x 5 each leg
dumbell side laterals - 3 x 12
dumbell pull-overs - 3 x 8
corner bar twists - 3 x 6
russian twists w/ old car tire - 3 x 6
tricep pressdowns w/ iron woody bands - 4 x 20

Thursday:
jump rope - 5 x 2 min. rounds w/ 45 second rest
tread mill tempo sprints

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
gpp - 4 min.
hang snatch w/xvest - 6 x 3
box squats w/xvest - 4 x 3
high box step ups - 4 x 3 each leg
snatch grip deadlifts w/xvest - 3 x 5
glute ham raises - 4 x 5
reverse hypers - 4 x 5
cuban presses - 3 x 8
ab wheel - 2 x 5
med ball v-ups - 2 x 15
med ball russian twists - 2 x 15

The ULTIMATE WEAPON!

2006-09-22T11:32:00.000-07:00

If you've noticed I utilize the XVest quite a bit within my training. I can't say enough about it. It helps me to maximize my movement patterns and allows me to add additional weight to an exercise without increasing the bar load. And you want to talk about slimming down your core and strengthening your lower back........this is the ultimate weapon!

training_09_16_06

2006-09-22T11:11:00.000-07:00

Saturday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
form run droms
tempo sprints wearing xvest followed by med ball explosive tosses
perform 200 yard sprint and follow with med ball tosses while your partner runs the sprint
continous movement for 30 min.

Sunday:
pink session

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
snatch grip dive starts - 6 x 3 followed by 5 broad jumps
dead stop squats - 4 x 4 followed by 5 med ball vert jumps
dips w/xvest - 4 x 6
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
med ball russian twists - 4 x 12
reverse crunches - 4 x 12

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell presses - 6 x 4
push jerk w/ xvest - 4 x 3
drop snatch w/ xvest - 4 x 3
dead man rope pulls w/ xvest - 3 x 5
pull-ups w/xvest - 4 x 5
dumbell side laterals - 3 x 12
glute ham raises w/xvest - 3 x 5
saxton side bends - 4 x 5
med ball russian twists - 4 x 10
tornadoe ball rotational twists - 3 x 10

Thursday:
jump rope - 5 x 2 min. rounds w/ 45 second rest
tread mill graded runs. w/ xvest - 3o min.

Friday:
bodyweight complexes w/ xvest
20 min.

training 09_09_06

2006-09-15T09:36:00.000-07:00

Saturday:
coffee

Sunday:
xvest walk for restoration - 1.5 hours

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
hang clean - 6 x 3 followed by 5 barrier jumps
dead stop squats - 4 x 4 followed by 5 med ball vert jumps
med ball chest passes off of my knees then bear crawl to the ball turn and throw back - 4 x 5
pull-ups - 4 x 8-10 (use various grips)
cuban presses - 3 x 8 w/ iron woody bands
med ball russian twists - 4 x 12
corner bar twists - 3 x 6

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 50 push-ups
drills
live rounds

Wednesday:
AM: interval sprints on treadmill - 20 min. w/ med ball wood chops and russian twist for active rest
PM: grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5

COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1- repeat x 3
FS– PC 2/1- repeat x 3
FS - Push Press 2/1- repeat x 3
PP – FS 2/1- repeat x 3
Back Squat – Split Jerk 2/1- repeat x 3
SJ – BS 2/1- repeat x 3
PC - FS 3/1- repeat x 2
FS– PC 3/1- repeat x 2
FS - PP 3/1- repeat x 2
PP – FS 3/1- repeat x 2
BS – SJ 3/1- repeat x 2
SJ – BS 3/1- repeat x 2
dumbell pull-overs - 4 x 8

Thursday:
coffee

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
interval sprints on treadmill - 20 min.
hang snatch - 6 x 3 followed by box jumps 5x
drop snatch - 5 x 5
bulgarian split squats w/ xvest - 4 x 6 each leg
fat man pull-ups w/ xvest - 4 x 5
dips w/ xvest - 4 x 5
bradford presses - 4 x 12
dumbell side laterals - 4 x 10

training 09_02_06

2006-09-07T10:33:00.000-07:00

Saturday:
Penn State Football Game - Great Time!

Sunday:
kicked the soccer ball around with light sprint work for appr. 45 min.
jiu jitsu instruction with my pal Paul.
med ball complex work

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jumping jacks / shuffle splits / mt. climbers [GPP] 6 min. straight
hang snatch - 6 x 3 followed by med ball pike jumps 5x
zercher squats - 6 x 3 followed by burpees 5x
one-arm dumbell floor presses - 4 x 5 followed by med ball vert jumps 5x
rip and catch dumbell rows - 4 x 5 each arm
bradford presses - 4 x 16
barbell corner rotational twists - 4 x 15
standing rotational twists - 3 x 8 w/ iron woody bands (these should be very explosive)

Tuesday:
grappling / jiu-jitsu class
group stretch
50 push-ups / 50 bw squats
ground drills
live rounds
300 rep ab circuit

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jumping jacks / shuffle splits / mt. climbers [GPP] 6 min. straight
push jerks - 6 x 3 followed by depth jumps 3x
barbell good mornings - 5 x 3 (went heavy)
dips - 4 x 10 followed by med ball wood chops 5x
one-arm deadlifts - 4 x 5 each side
dumbell pull-overs - 4 x 8
med ball rotational twists - 4 x 15 followed by leg raises 10x

Thursday:
coffee
xvest walks / sprints

Friday:
angels / leg kicks / devils / push ups - 5/5/5/10 repeat 2x
hurdle duck unders - 4 x 10
jumping jacks / shuffle splits / mt. climbers [GPP] 4 min. straight
hang cleans - 6 x 3 followed by 5 box jumps
dead stop squats - 4 x 4 followed by 5 burpees
over head squats - 4 x 5
close grip lat pull-downs - 4 x 5
barbell muscle snatch - 3 x 10
reverse hypers on swiss ball - 3 x 12
jiu jitsu live take down drills - 12 min. with partner

training 08_26_06

2006-09-01T06:54:00.000-07:00

Saturday:
golf outing

Sunday:
jump rope - 15 min.
interval sprints on treadmill - 20 min. w/ med ball wood chops 5x and med ball russian twists 10x
jiu jitsu work with scott tribby when he was passing through town for the day

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
bear crawls - 5 x 3 w/ iron woody bands
complex 1:
hang clean - 2/1/1 = reps per movement / repeat 2x for one set
clean pull
jump shrug
4 total sets

complex 2:
split jerk - 2/1/1 = reps per movement / repeat 2x for one set
russian split jumps
good morning squat
4 total sets

high box step-ups - 4 x 5 w/xvest
fat man pull-ups - 4 x 8 w/xvest
standing rotational twists - 3 x 8 w/ iron woody bands (these should be very explosive)

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 30 hindu push-ups / 100 bw squats
drills
live rounds
bar hangs - 3 x 45 sec.

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5

barbell complex: (5 reps each movement and be explosive)
rdl
up right rows
front squat to push press
back squat to push jerk
good mornings
barbell rows

repeat circuit 5 or 6x

over head squats - 4 x 5 w/ xvest
drop snatch - 4 x 5 w/ xvest
dips - 4 x 12
dumbell pull-overs - 4 x 8
cuban press - 4 x 10

Thursday:
coffee
pink session

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
interval sprints on treadmill - 20 min. w/ med ball wood chops and russian twist for active rest
COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1
- repeat x 3
FS– PC 2/1
- repeat x 3
FS - Push Press 2/1
- repeat x 3
PP – FS 2/1
- repeat x 3
Back Squat – Split Jerk 2/1
- repeat x 3
SJ – BS 2/1
- repeat x 3
PC - FS 3/1
- repeat x 2
FS– PC 3/1
- repeat x 2
FS - PP 3/1
- repeat x 2
PP – FS 3/1
- repeat x 2
BS – SJ 3/1
- repeat x 2
SJ – BS 3/1
- repeat x 2

AGILITY LADDER TRAINING!

2006-08-24T09:22:00.000-07:00

Just wanted people to see what's being said about my agility ladder training dvd:

"For the 15 plus years that I've been involved in combat athletics, from various self defense arts to MMA, it's the combatant who's quicker when it counts who comes out on top. "Cat-like" agility is something all fighters desire but too many believe it's something you are born with. Not true. After meeting Shawn I was immediately impresssed with how such a powerfully built individual could change both direction and level with absolute control and precision. The agility ladder is much more than a tool for football or soccer players. The techniques he has laid out are tailor made for the casual BJJ player all the way up to the hardcore MMA fighter. Whether you are sprawling to fend off a double leg, releasing from the clinch to fire a high kick or parrying a straight right hand to throw your own left hook, this dvd will help you do it quicker with proper form, speed and power. There's more to fight training than lifting weights and running sprints and this is it!"
Derick Hill, NY,NY MMA practitioner and Performance Trainer

This dvd is getting awesome reviews! Pick one up and find out for yourself!
-shawn

training 08_19_06

2006-08-24T08:43:00.000-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills
half guard drills
side control drills

Sunday:
hit golf balls at the driving range

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
bear crawls - 5 x 3 w/ iron woody bands
hang cleans - 6 x 2
high box step-ups - 4 x 5 w/xvest
cross-over lunges - 4 x 5 w/xvest
plyo push-ups off a med ball - 4 x 15
burpee to pull-up complex - 4 x 5 (be explosive)
single-leg take down drilss - 3 x 5 w/ iron woody bands - attach one side to a stationary post or person and step inside the band so that it wraps around your waist and explode out
lateral shuffles - 3 x 5 w/ iron woody bands
med ball plough to vert jumps - 3 x 5
med ball rotational tosses - 4 x 5

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 50 push-ups / 100 bw squats
drills
live rounds
bar hangs - 3 x 45 sec.

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5
split jerks - 6 x 3 followed by depth jumps
over head squats - 4 x 5 w/ xvest
drop snatch - 4 x 5 w/ xvest
alternating flat dumbell presses - 4 x 8
fat man pull-ups (rip and catch) - 4 x 5-8
chin-ups - 4 x 8
side laterals - 4 x 10
bar hang - 3 x 45 sec.

Thursday:
coffee
ab circuit
10 yard sprints - 20x

Friday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work (this was @ 5AM - pretty tough mentally)
dive start high pulls - 8 x 3
front squats - 8 x 3
dips - 4 x 12
close grip pull-downs - 4 x 8
cuban press - 4 x 12
rev hypers on swiss ball - 4 x 12
shelcs - 4 x 12
swiss ball plank crunches - 4 x 12
med ball crunches - 4 x 15
rapid torso meb ball twists - 4 x 15

training 08_12_06

2006-08-17T12:26:00.000-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Sunday:
12 mile hike
hit golf balls at the driving range

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
agility ladder - 6 movements
hang snatch - 6 x 3 followed by lateral box jumps 3 per side
bench press - 6 x 3 followed by 5 med ball woodchops
pause squats - 5 x 5 (very explosive with 3 second hold at the bottom)
see saw presses - 3 x 8
band good mornings w/ iron woody bands 3 x 12
burpee to pull-up complex - 4 x 5 (be explosive)
cuban presses - 3 x 10
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
225 rep ab circuit / 50 push-ups / 100 bw squats
drills
live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
agility ladder - 8 movements
dumbell swings - 4 x 8
hang high-pulls - 6 x 3
over head squats - 4 x 8
high box step ups w/ xvest - 4 x 5 per leg
bradford press - 3 x 12
reverse hypers on swiss ball - 3 x 12
hammer curls - 4 x 12

Thursday:
coffee
ab circuit
tempo sprints 20 min. / 15 min. elyptical / 15 min. stationary bike

Friday:
AM
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
push jerks - 6 x 3 followed by 5 depth jumps
front squats - 6 x 3 followed by 5 med ball vert jumps
dips w/ xvest - 4 x 12
single leg, leg curls - 3 x 12 per leg
explosive pull and catch pull-ups (switching between 2 grips) - 4 x 8
PM
6 - 100 yard tempo runs

training 08_05_06

2006-08-10T07:45:00.000-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Sunday:
4 mile hike
tossed a cinder block around like a med ball with various throws and push-up complexes

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
iron cross: 3 x 10
hang snatch - 4 x 6 followed by lateral box jumps 3 per side
bench press - 4 x 5 followed by 5 med ball woodchops
pause squats - 4 x 4 (very explosive with 3 second hold at the bottom)
see saw presses - 3 x 10
band good mornings w/ iron woody bands 3 x 12
burpee to pull-up complex - 3 x 5 (be explosive)
cuban presses - 3 x 10
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Wednesday:
AM
hurdle duck unders - 3 x 10
hurdle leg swings - 2 x 10
agility ladder - 8 movements
split jerks w/ dumbells - 6 x 3 followed by 5 box jumps
bulgarian split squats - 4 x 8 per leg
reverse grip lat pull-downs - 3 x 8
dead man rope pulls - 3 x 4 trips
reverse hypers on swiss ball - 3 x 12
hammer curls - 3 x 12
tricep press downs - 4 x 12
PM
grappling / jiu-jitsu for hour live rounds
ab / lower back work

Thursday:
coffee

Friday:
tumbling / angels / devils / leg kicks / push ups / iron cross
hang cleans - 6 x 3 followed by meb ball vert jumps 5x
front squats - 6 x 3 w/ xvest followed by donkey kicks 5x
dumbell floor press - 4 x 8
bradford press - 3 x 8
pull-ups w/ xvest - 3 x 5
glute ham raises - 4 x 8
side laterals - 3 x 12
100 yard tempo sprints - 4x

IT'S READY TO ROLL!

2006-08-02T12:11:00.000-07:00

Well it's been long overdue, but my dvd is ready

and is receiving great reviews!

Pick up your copy at the introductory price before time runs out!

training 07_29_06

2006-08-02T11:58:00.000-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills / submissions from the mount
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hang snatch - 4 x 6
pause squats - 4 x 5
russian split jumps - 4 x 6
high pulls - 4 x 4
single leg box jumps - 4 x 4 per leg
tricep press downs - 3 x 12 w/ iron woody bands
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
single and double leg take down drills
live rounds

Wednesday:
grappling / jiu-jitsu for 30 min. various drills
dumbell swings - 4 x 8
split jerks - 4 x 6
high box step ups - 4 x 8 per leg
good mornings - 4 x 5
ballistic med ball chest passes - 4 x 15
close grip lat pull-downs - 4 x 8
tricep press downs - 4 x 12
ab circuit - 100 reps
plank hold - 1 min.
horse pose - 30 seconds each side

Thursday:
treadmill sprints - 15 min
various bag work - 6 - 2 min rounds w/ 30 sec. rest
bjj drill w/ bag for 20 min.

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
incline dumbell presses - 4 x 8 followed by
reverse grip lat pull-downs - 4 x 6-8
single leg box squats - 4 x 8 each leg
up-right rows - 4 x 8 followed by
standing push press - 4 x 12
reverse hypers on plyo ball - 4 x 12

training 07_23_06

2006-07-26T06:29:00.000-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills / shoulder locks / heel hooks
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
speed squats - 6 x 3
mixed gip pull-ups - 4 x 10
high box step-ups - 4 x 6
bench press w/ chains - 6 x 3
shelcs w/ a swiss ball - 4 x 10
cuban presses - 3 x 12 w/ iron woody bands
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
standing armbars / shoulder locks /rear naked choke defense
live rounds

Wednesday: AM
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
hurdle step overs - 4 x 30 seconds
zercher squats - 6 x 3 followed by single leg barrier jumps 6x per leg
incline dumbell press - 4 x 10 followed by
close grip lat pull-downs - 4 x 8 in a complex set
dumbell woodchops - 4 x 5
standing dumbell pressess - 3 x 8
barbell curls - 4 x 10 followed by
over-head tricep extensions - 4 x 10 in a complex set
ab circuit - 100 reps
plank hold - 1 min.

Thursday:
droms
shadow box - 4 / 3 min. rounds
various bag work - 6 / 3 min. rounds

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
agility ladders - just various footwork drills
hurdle duck unders - 3 x 10

*this entire workout was fast paced because of time and the number of people i was training with
complex 1:
dumbell swings - 10 reps
box jumps - 15 jumps
- repeat this in circuit fashion 4 x

complex 2:
barbell high pull - 5 reps
barbell push-press - 12 reps
- repeat 4 x

complex 3:
standing jammers w/ iron woody bands 20 reps
fat man pull-ups - 15 reps

lateral raises - 3 x 10
hammer curls - 3 x 12
tricep press downs - 3 x 12
ab work

training 07_16_06

2006-07-19T13:35:00.000-07:00

Sunday:
hiked about 4 miles
high box step-ups on a picinic bench - 3 sets
hurdle mobility with tree branches - 3 sets

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
dive starts - 4 x 5 followed by single leg box jumps
zercher squats - 6 x 3 followed by medball backward scoops 5x
drop snatch - 4 x 6
dips - 4 x 15
pull-ups - 4 x 5 w/ xvest
cuban press - 3 x 12 w/ iron woody bands
150 rep ab circuit

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

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
bear crawls - forward / backward / side ways (some combined with push-ups)
agility ladder - 8 different movements
push presses - 4 x 6 followed by lateral box jumps 6x
bulgarian split squats - 4 x 4 followed by russian splits jumps 6x
close grip pull-downs - 4 x 8-5
plyo push-ups - 5 x 8 off of small box ( 2 sets with medball)
side laterals - 4 x 12
hammer curls - 3 x 12
125 rep ab circuit

Thursday:
had some coffee and stretched

Friday:
droms
sprints for about 25 min.

training 07_09_06

2006-07-13T06:30:00.000-07:00

Saturday:
was assisting with a great high school football combine in OH with Next Level Football
- watch for big things to happen

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang clean w/ jump shrug - 2/1 rep scheme repeat 2x for 1 set - total of 4 sets
pause squats - 4 x 5 w/ xvest
bench press - 4 x 3 followed by medball woodchops 5x
high box step-ups - 4 x 6 w/ xvest
dumbell pull-overs - 4 x 5-8
cuban press - 3 x 12 w/ iron woody bands
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
50 push-ups
100 bodyweight squats
drills and live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
dumbell swings - 3 x 12
split jerks - 4 x 6 followed by single leg box jumps 6x each leg
over head squats - 4 x 5
drop snatch - 4 x 5
pull-ups - 4 x 12-15
glute ham raises - 3 x 10
dumbell shrugs - 4 x 15
med ball chest passes - 8 x 10 (very ballistic and quick)

Thursday:
coffee and pink

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 4x
treadmill sprints - 15 degree incline (turn on the tread as fast as it will go) sprint 15 sec. / rest 15 sec. repeat for 20min.
hang snatch - 4 x 6 followed by single leg depth jumps
dead stop squats - 4 x 5 followed by 5 burpees
good mornings - 4 x 5
cuban presses - 3 x 8
rev hypers on swiss ball - 4 x 12
ab circuit - 150 total reps

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

07_02_06

2006-07-05T08:38:00.000-07:00

Saturday:
grappling / jiu-jitsu class
group stretch
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds

Monday:
twisting reach backs 4 x 8 / hurdle duck-unders 3 x 10 / iron cross 3 x 10 / tumbling
hang clean - 6 x 3 followed by depth jumps
dead stop squats - 4 x 5 w/ xvest
bench press - 4 x 5 followed by medball woodchops 5x
one-legged box squats - 4 x 6 (3 each leg) w/ xvest
chest supported rows - 4 x 5-8
pull-ups - 4 x 8
tricep band press downs - 4 x 25 w/ iron woody bands
open-hand scap pulls - 3 x 12 w/ iron woody bands
ab work

Tuesday:
HAPPY 4TH OF JULY!

Wednesday: AM
seated medball rotational passes / leg kicks - 10 passes then 10 leg kicks repeat 4x
supermans / push-ups - 10 / 10 repeat 4x
split jerks - 4 x 6
snatch grip deadlifts - 4 x 5 followed by medball vert jumps 5x
leg curls - 4 x 12
fat man pull-ups - 4 x 12
cuban press - 4 x 10
150 rep ab circuit
plank - 30 sec. hold
horse pose - 15 sec. hold each side

PM
angels / devils / leg kicks / push-ups - 5/5/5/10
form run technique
bare foot agility ladder drills
bare foot tempo runs

Thursday:
angels / devils / med ball rotational passes / push-ups
all for recovery reasons

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
dumbell swings - 2 x 12
hang snatch - 4 x 6 followed by 6 depth jumps with 180 degree turn
dead stop squats - 4 x 5 followed by 5 burpees
bradford presses - 4 x 8
dumbell pull-overs - 4 x 12
dips - 4 x 12
reverse hypers on swiss ball - 4 x 15
muscle snatch - 4 x 10
side laterals - 3 x 10
dead body rope pulls - 3 x 3 trips
ab circuit / planks / horse poses

training 6_25_06

2006-06-28T11:29:00.000-07:00

Sunday:
was at Renegade Training cert all weekend. Shot some gread dvd's with Coach Davies.
i'll post titles and links at a later time.

Monday:
coffee and relax from weekend

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

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
push jerks - 6 x 3 followed by one-legged box jumps 3 per leg
snatch grip deadlifts - 4 x 3 followed by 5 burpees
over-head squats - 4 x 6
fat man pull-ups - 4 x 12
hyperextensions - 4 x 12

Thursday:
droms
pro agility work w/ one of my athletes
agility ladder work
static stretch cool down

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 3x
iron cross - 3 x 10
hurdle duck unders - 3 x 10
close grip hang snatch - 6 x 3 followed by 5 vert knee tucks
flat dumbell presses - 4 x 10 followed by 5 medball wood chops to vert
pause squats - 4 x 6
high box step-ups - 4 x 6 each leg
dumbell rows - 3 x 8
tricep press downs w/ iron woody bands - 4 x 25

training 6_18_06

2006-06-21T08:33:00.000-07:00

Sunday:
grappling / jiu-jitsu class
group stretch
275 ab circuit
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
iron cross - 3 x 10
hang clean to push press - 6 x 3
barbell deadlifts - 6 x 3 followed by medball vert jumps 5x
standing jammers - 4 x 15 followed by medball woodchops 5x
drop snatch - 4 x 5
cuban press - 3 x 10
reverse hypers on swiss ball - 3 x 15

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
50 push-ups
100 bodyweight squats
drills and live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
shoulder circuit - YTW's 5x each movement for 15 reps - 3 sets
push jerks - 6 x 3 followed by depth jumps w/ 180 turn
bench press - 4 x 6 followed by medball woodchops 5x
over-head squats - 4 x 6
fat man pull-ups - 4 x 12
see saw press - 3 x 8
hammer curls - 4 x 10

Thursday:
leave for Renegade Training cert in State College for the weekend. Not sure what we will be doing, but I know that we will be training!

training 06_11_06

2006-06-14T11:08:00.000-07:00

Sunday:
grappling / jiu-jitsu class
group stretch / 250 rep ab circuit
stand up drills
live rounds

Monday:
iron cross - 3 x10
tumbling - 10 total

complex 1:
hang clean - 2/1/1 = reps per movement / repeat 2x for one set
clean pull
jump shrug
4 total sets

complex 2:
split jerk - 2/1/1 = reps per movement / repeat 2x for one set
russian split jumps
good morning squat
4 total sets

bulgarian split squats - 4 x4 followed by 5 russian split jumps
fat man pull-ups - 4 x 10
side laterals w/ chains - 3 x 10
planks - 3 x 1 min. each

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
drills and live rounds

Wednesday:
iron cross - 3 x 10
hurdle duck unders - 3 x 30 seconds

complex 1:
split jerks
box jumps
med ball wood-chops
4 x 4 in circuit fashion

complex 2:
dead stop squats
box jumps
med ball backwards scoops
4 x 4 in circuit fashion

see saw press - 3 x 10
rope pull-ups - 3 x 10
cuban press - 3 x 10
plank static holds - 1 x 1 min
side planks - 1 x 30 sec. per side
horse pose - 1 x 30 sec. each side
superman pose - 1 x 30 sec.

Thursday:
200 rep ab circuit
150 various push-ups
static stretch

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
iron cross - 3 x 10
close grip hang snatch - 6 x 3 followed by depth jumps to vert jumps
bench press w/ iron woody bands - 4 x 5 followed by 5 med ball woodchops
over head squats - 4 x 5
drop snatch - 4 x 5
close grip pull-ups - 4 x 12
glute ham raises - 3 x 8

training 06_04_06

2006-06-07T09:21:00.000-07:00

Sunday:
grappling / jiu-jitsu class
group stretch
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds

Monday:
tempo sprints on the treadmill for 15 min. sprint for 15 seconds / rest 15 seconds and repeat
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
50 push-ups
100 bodyweight squats
drills and live rounds

Wednesday: (great workout. i have a new recruit/training partner - he's 13 and plays football,basketball and baseball at one of the local schools. he'll be working out with me probably 3 days a week)

angels / devils / leg kicks - 5 reps each leg in circuit fashion for 3x
hurdle duck unders - 3 x 10
close grip hang snatch - 6 x 5
clean pull/jump shrug complex - 4 x 5
box squats followed by depth jumps - 4 x 5
see saw press - 3 x 8
close grip chin-ups - 3 x 10
med ball ab circuit - 6 x 5
plank static holds - 2 x 30 seconds

Thursday:
cuban press w/ iron wood bands - 4 x 12
pink dvd (renegade yoga training)

Friday:
angels / devils / push-ups / leg kicks: reps 5/5/20/5 repeat circuit 3x
COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1
- repeat x 3
FS– PC 2/1
- repeat x 3
FS - Push Press 2/1
- repeat x 3
PP – FS 2/1
- repeat x 3
Back Squat – Split Jerk 2/1
Repeat x 3
SJ – BS 2/1
Repeat x 3
PC - FS 3/1
- repeat x 2
FS– PC 3/1
- repeat x 2
FS - PP 3/1
- repeat x 2
PP – FS 3/1
- repeat x 2
BS – SJ 3/1
Repeat x 2
SJ – BS 3/1
Repeat x 2

snatch grip high-pulls (from the deck) - 3 x 3
glute ham raises - 4 x 8
side lateral raises - 4 x 12
hammer curls - 4 x 8
plank static holds - 3 x 30 second holds

training 05_28_06

2006-05-31T11:26:00.000-07:00

Sunday:
grappling / jiu-jitsu class
group stretch
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds from the ground
150 total push-ups w/ various hand positions
300 rep ab circiut
30 reps of hand-stand push-ups
static holds - base sqaut position -1 min. / lunge postion like shooting for single leg - 45 sec. each leg
tumbling

Monday:
basketball 2 on 2 game and then just shot around
pink dvd (renegade yoga training)

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

Wednesday:
lateral step-over hurdles - 3 sets of 30 seconds / bear crawls w/ push-ups 3 trips 10 yards
push jerks - 4 x 6
snatch-grip deadlifts - 4 x 3 followed by 5 barrier jumps
over-head squats - 4 x 6
close grip fat man pull-ups - 3 x 15
rope tugs w/ sand bag, med balls and partner sitting on bag - 4 trips 10 yards
hyperextensions - 3 x 20
saxon side bends - 3 x 8 each side

Thursday:
coffee and static stretching

Friday:
droms: angels / devils / leg kicks - 5 reps each leg 3x
iron cross w/ dumbells - 3 x 10
tumbling - 12 total rolls
COMPLEX 1:
hang clean - 2/1/1 rep scheme for 4 sets
clean pull
jump shrug
*repeat complex 2x for one set
COMPLEX 2:
split jerk - 2/1/1 rep scheme for 4 sets
russian split jumps
good morning squats
*repeat complex 2x for one set

bulgarian split squat (used dumbells) - 4 x 4
* imediately followed by 5 russian splits jumps with bodyweight

one legged box squat (with barbell) - 3 x 3
chin-ups - 3 x 4 very explosive w/ rip and catch style
cuban presses - 3 x 10

torso twists - 2 x 10
plank - 1 min.
side plank - 30 sec. each side
horse pose - 30 sec. each side
supermans - 30 sec.

training 05_21_06

2006-05-25T10:36:00.000-07:00

Wanted to monitor my workouts and diet this week in preparation for the Kumite Classic. Just focused on skill work and mobiliy work. The event is this Saturday and my weight is around 207lbs. which places me about 3 pounds under, so I should be good to go!

Sunday:
grappling / jiu-jitsu class
group stretch / 275 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
ground work and drills
250 straight ab circuit

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
hurdle duck-unders - 3 x 10
A MAJORITY OF THIS WORKOUT WAS MEDBALL COMPLEXES
med-ball wood chops followed by burpees - 5 sets 5 reps of each movement
standing med-ball chest passes against wall followed by med-ball vert jumps - 5 x 5
med-ball scoop tosses followed by med-ball backwards scoops - 5 x 5
med-ball plough to vert jumps - 5 x 5
angle bench step-ups - 3 x 5 each leg
leg raises - 4 x 15
tricep press downs w/ iron woody bands - 3 x 15

Thursday:
mountain bike trail ride
pink dvd (renegade yoga training)
muscle snatch w/ iron woody bands 3 x 10

Friday:
just chill out this evening and rest up for tomorrow
probably do some stretching

training 05_14_06

2006-05-17T10:57:00.000-07:00

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

Monday:
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 225 straight ab circuit
drills and live rounds

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 30 min.
push jerks - 6 x 3
deadlifts - 4 x 5 followed by 5 med ball vert jumps
standing jammers w/ iron woody bands - 4 x 20 followed by 6 med ball woodchops to vert
leg raises - 4 x 15
reverse hypers on swiss ball - 4 x 15
tricep press downs - 3 x 15
over-head tricep extensions - 3 x 15

Thursday:
mountain bike trail ride
pink dvd (renegade yoga training)
muscle snatch w/ iron woody bands 3 x 10

Friday:
angels / devils / leg kicks - 3 x 5 each leg (circuit)
jiu-jitsu stand-up and take down drilling for 30 min.
hang cleans - 6 x 3
pause squats - 4 x 5 each set followed by 6 burpees
one-arm dumbell presses - 4 x 12 each arm / each set followed by med ball wood chop or backward scoop - 5 reps
bradford presses - 4 x 12 each set followed by med ball wood chop or backward scoop - 5 reps
band good mornings w/ iron woody bands 4 x 10

training 05_07_06

2006-05-11T10:36:00.000-07:00

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

Monday:
50 sprints - various starting positions and distances
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 300 straight ab circuit / 25 hindu push-ups / 100 bodyweight squats
drills and live rounds

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 15 min.
hang cleans - 6 x 3
zercher squats - 4 x 6 followed by 6 med ball chest pass / sprawl combo
dumbell floor press - 3 x 8 followed by 6 med ball woodchops to vert
rope fatman pull-ups - 4 x 12
cuban press w/ iron woody bands - 3 x 10
ab circuit - 125 reps

Thursday:
mountain biking
150 ab circuit
muscle snatch w/ iron woody bands - 3 x 10
band pull-aparts - 3 x 12
pink dvd (renegade yoga training)

Friday:
droms - angels / devils / leg kicks 3 rounds 8 reps each leg
gpp - jumping jacks / mt climbers / twisting jumps / mt climbers 3 mins of work
push jerks - 6 x 3 followed by 3 depth jumps
dead start squats - 4 x 4 followed by 6 sprawls to vert jumps
pull-ups - explosive pull switch grips while in the air 4 x 8
good mornings - w/ iron woody bands - 4 x 15
med ball rotational wall tosses - 4 x 15 each side

training 05_01_06

2006-05-03T07:56:00.000-07:00

Sunday:
grappling / jiu-jitsu class
group stretch / 200 ab circuit / 50 push-ups / 100 bodyweight squats
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:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 35 min.
push jerks - 6 x 3 followed by 6 medball woodchops
dead stop squats - 4 x 3 followed by 6 russian split jumps (w/ bodyweight)
wide grip up-right rows - 3 x 8 followed by 10 medball quick slams
partner fatman pull-ups - 3 x 8
med ball rotational passes - 4 x 5 each side

Thursday:
mountain biking (don't know the distance...sure did bite it pretty well too!)
150 ab circuit
muscle snatch w/ iron woody bands - 3 x 10
band pull-aparts - 3 x 12
pink dvd (renegade yoga training)

Friday:
droms: passive stretch for hips / lower back
gpp: juming jacks / mt. climbers / seal jacks / mt. climbers - 4 mins.
tumbling: forward rolls 10x
hang clean: 6 x 3 followed by 3 depth jumps
box steps-ups (w/ heavy stomp into box) - 4 x 5 ea. leg
bench press- 4 x 6 followed by 6 medball woodchops
over head squats - 4 x 6
drop snatch - 4 x 6
pulls to the face - 3 x 10

training 4_23_06

2006-04-26T09:03:00.000-07:00

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

DIAMONDS:: the return to glory

2006-04-21T07:19:00.000-07:00

just wanted everyone to know that the best baseball training book on the market is now available on my site.

training 04_16_06

2006-04-19T12:58:00.000-07:00

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

2006-04-18T10:56:00.000-07:00

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

2006-04-18T10:12:00.000-07:00

- 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

2006-04-12T06:29:00.000-07:00

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!

2006-04-04T08:39:00.000-07:00

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

cuban press

2006-04-04T07:44:00.000-07:00

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

2006-04-04T07:32:00.000-07:00

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

03_26_06

2006-03-29T11:58:00.000-08:00

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

Monday:
gpp - jumping jacks / shuffle splits / mountain climbers 25 reps of each 3x
droms - form run technique / rotational work
hip mobility - leg swings and knee to armpit 5 each leg 3x
cone drills - weaves, hops and w's 2x / shuttle shuffles [3 cones] 2x each side
depth jumps - 1 x 8
box jumps / depth jump - 2 x 5
3 box jump - 3x
broad jumps - 4 x 4 jumps
ab circuit
yoga in the evening

Tuesday:
grappling and jiu-jitsu class
group stretch / 300 straight ab reps / 50 push-ups / 100 bodyweight squats / drills / 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.
hang clean - 6 x 3 reps
squats - 3 x 6 reps complex set with 6 burpees
bench press - 3 x 6 complex set with 6 reps of medball wood chop to a vert jump
bradford press - 3 x 12 reps
good mornings - 3 x 5 reps
pull-ups - 3 x 10
tricep pressdowns - 2 x 15

Thursday:
relaxed watched some Beverly Hills 90210, drank some coffee
150 rep ab circuit
plank pose - 30 sec.
horse pose - 25 sec. 2x each position

Friday:
gpp - burpees / shuffle splits / slalom 5/15/15 reps of each 3x
hip mobility - step overs / duck unders 3 x 30 secs. each
push jerk - 6 x 3 followed by 6 med ball scoop slams
bench press - 3 x 6 followed by 6 med ball wood chop vert jumps
one-legged box squat - 3 x 6 ea. leg followed by 6 barrier jumps
band good mornings - 3 x 12
pull-ups - 4 x 10 (various grips)
cuban press - 3 x 12
med ball rotational tosses - 3 x 5 each side

03_19_06

2006-03-22T07:52:00.000-08:00

Sunday:
hike through north park with my wife and dog and yoga in the evening

Monday:
gpp - pogo jumps / shuffle splits / jumping jacks 50 reps of each
droms - form run technique
rotational work - angels & devils / tumbling / bridges / hand & head stands
medball complex 1 - 5 reps of backward roll to a push press followed by 10 push-ups (repeat complex 5x)
medball complex 2 - 5 reps of wood chop to a vert jump followed by 5 burpees (repeat complex 5x)
bodyweight complex - 10 rounds of 5 pull-ups / 10 push-ups / 10 bodyweight squats
yoga in the evening

Tuesday:
grappling and jiu-jitsu class
group stretch / 240 straight ab reps / 50 push-ups / 150 bodyweight squats / drills / live rounds

Wednesday:
bear crawls forward / 10 push-ups 2x / bear crawls backwards / 10 push-ups 2x
bear crawls laterally each direction
angels & devils 5 reps ea. leg repeat for 5 sets
grappling and jiu-jitsu for 30 min.
close grip snatch - 6 x 3 reps
bench press - 3 x 6 complex set with 6 reps of medball wood chop to a vert jump
squats - 6 x 2 reps complex set with 6 burpees
see saw presses - 3 x 12 reps
hyperextensions - 3 x 12 reps
hip-ups - 3 x 20

Thursday:
not much of anything, tried to relax

Friday:
gpp:jumping jacks / shuffle splits / mt climbers - 25 sec. of each for 3 rounds
angels / devils / leg kicks - 5 reps each leg for each movement for 3 rounds
tumbling- forward / backward / round off's to backward roll - 8 of each movement
form run tech work
push jerk- 6 x 2 w/ 2 depth jumps after ea. set
snatch grip deadlifts- 4 x 5 w/ 5 burpees after ea. set
over-head pause squats- 3 x 8 ( 3 sec. pause at the bottom )
pull-ups/chin-ups- 4 x 10
stability ball twists- 2 x 12 ea. side
turkish get-ups- 2 x 5 ea. arm

Saturday:
hiking coffee and some yoga

training 03_12_06

2006-03-13T18:43:00.000-08:00

Sunday:
grappling and jiu-jitsu class
group stretch / 240 straight ab reps / 50 push-ups / 100 bodyweight squatsdrills / live rounds

Monday:
gpp: pogo jumps / shuffle splits / jumping jacks - 15/15/30 sec. of each for 3x
droms: form run mechanics
hip mobility: leg sweeps / dirty dogs / duck unders / hip rolls - 2 x 6 reps for each movement
yoga for 45 min.

Tuesday:
grappling and jiu-jitsu class
group stretch / 200 straight ab reps / 50 push-ups / 100 bodyweight squatsdrills / live rounds

Wednesday:
hip mobility: hurdle step overs - forward and backward 3 sets of 30 sec. / duck unders 3 sets of 30 sec.
angels / devils 3 x 5 each leg
lateral band step abductions - 3 x 30 sec.
box squats - 5 x 5
single leg hyperextension w/ weight - 3 x 8 ea. leg
dumbell floor press - 4 x 8
muscle snatch - 3 x 8
pull-up chin-up - 6 x 10 (various grips and pull and catch methods)

Thursday:
coffee and yoga

Friday:
forward bear crawl for 5 yards followed by 10 push-ups - 2x
backward bear crawl for 5 yards followed by 10 push-ups - 2x
med-ball quick chest passes followed by 10 bodyweight squats - repeat cycle 3x
hang cleans - 6 x 3 follow each set with 2 depth jumps
high box step-ups - 3 x 5 ea. leg
fat man pull-ups w/ weighted vest - 4 x 5-8
dips - 4 x 15
cuban press - 3 x 10
supermans / leg raises circuit - 10x ea. repeat 4x
* this was a good workout, completed in about 45min.

Saturday:
hike / yoga and some coffee

training for 03_05_06

2006-03-07T12:31:00.000-08:00

sunday:
competed in the gracieworlds bjj tournament. i didn't win my fight, but had a fantastic time.

monday:
gpp: pogo jumps / shuffle splits / jumping jacks - 25/25/30 sec. each for 3 rounds
-good warm up
droms: hip mobility / agility / rotational work and form run
yoga in the evening

tuesday:
gpp: jumping jacks / shuffle splits / push-ups - 50/50/25 sec. each for 3 rounds
rotational work: angels and devils 3 sets of 5 for each movement and each leg
treadmill tempo sprints: 15 min. - with treadmill running at max speed, sprint for 15 sec. and then move to the side and rest for 15 sec. and then repeat
medball complexes: plough to a vert push press x 5 and then wood chop to push press x 5, repeat complex 4x
yoga in the evening

wednesday:
grappling and bjj for 45 min. - live rolling for 30 min. and 15 min. of take down drills
high pulls w/a dive start: 5 x 3 (grab bar and explode into movement on sound of clap)
pause squats: 5 x 3 (pause at the bottom and explode up on sound of clap or signal)
hyperextension / gh sit-up complex: 10-15 reps weighted hypers and then 25 reps of gh sit-ups with 25lb. med ball
zig zags with partner: 2 x 20 each arm
med-ball explosive push-offs: 3 x 5 each arm
yoga in the evening

thursday:
coffee and some yoga

friday:
gpp: burpees / jumping jacks / shuffle splits / jumping jacks - 5 / 15 / 15 / 15 - 3x
droms: hip mobility / rotational work / angels-devils / YTW shoulder prehab
push jerks: 6 x 2
dead stop squats: 6 x 2
ghr: 3 x 3-5 (lower yourself slowly)
standing band neider presses: 4 x 15-20
pull-ups / chin-ups: 4 x ?
ab cicuit

saturday:
hike or bike with some coffee

02_26_06

2006-03-01T12:54:00.000-08:00

this weeks workouts

week 02_26_06
Sunday:grappling and jiu-jitsu class
group stretch220 straight ab reps / 25 push-ups / 100 bodyweight squatsdrills / live rounds

Monday:
gpp- pogo jumps / shuffle splits / jumping jacks: 30 sec. ea. 3x
droms
yoga

Tuesday:
grappling and jiu-jitsu class
group stretch abdomial work / push-ups / 100 bodyweight squats drills / live rounds

Wednesday:
grappling and jiu-jitsu workout
droms - rotational work
4-way neck - 2 rounds 10 reps each direction
split jerks- 6x2
dead stop squats- 6x2-followed by 2 depth jumps
band leg curls - 3x15
pull-ups / chin-ups - 4x10-15
rice digs - 3 x 25
swiss ball rotational twists- 3x12 ea. side

Thursday:
coffee and yoga

Friday:
droms and med ball rotational workneck bridgescoffee and yoga

Saturday:weigh-ins for gracie worlds no-gi @ the arnold classic- compete sunday
http://www.arnoldmartialarts.com/