Atomic Athlete

New Site

2011-06-27T07:31:00.000-07:00

Our new site is:

www.Atomicathleteaustin.com

2011-06-24T09:56:00.000-07:00

SPLINTER IN THE MINDS EYE

Warm Up 4 Rounds
Med Ball Complex
10x Sit Ups
Pigeon Stretch

Training

1) 10 Rounds

30 sec Sandbag Burpees @ 60/40#

30 sec Rest

Rest 3-5 Minutes

2) 20-15-10-5
Burpees
2x Swings @ 16/12kg
Weighted Sit Ups @ 25/10#

3) 4 Rounds
5x Standing Sandbag Halfmoons @ 40/20# (each side)
5x Bird Dogs (each side)
1 Min Farmers Carry @ 55/35#

4) 2 Rounds
50x Glute Leg Lifts
50x Shoulder Hand Jobs @ 2.5#

Comments

Two heavy cardio hits today with Part (1) and (2). Part (1) should be 30 seconds of constant work, if you can't keep it going for 30 seconds then drop weight. I think you will find that if you just fight for your last rep you can make it at the prescribed loading.

Part (2) is pretty brutal, this again allows you many opportunities to practice your mental fitness. Really make the attempt to not rest in transition, and if you do have to break anything limit the rest to 5 breaths. If your swings start to get sloppy, drop the bell, take your 5 breaths and go again. Even under stress, strive to make every rep perfect.

An athlete asked me today about scaling the workouts and if it is better to drop weight or skip reps or just grind on through. There is no right answer for this because it is so dependent on the situation, but as a rule I try to scale the weight back first, but only when form really starts to erode. With our Work Capacity efforts we want the legs and the lungs to fail at the same time. I think that some people get confused by the lung failure and want to drop weight, when they really just need to take 5 breaths and keep fighting. I am a firm believer in the mental strength you gain in grinding through these workouts. You are your only competition, the gym is an artificial environment. There are no winners or losers in here, only how well you can perform each day. Don't let the nature of competition compel you to drop weight or cut reps, just use your mental fitness cues and keep fighting through it. You will be considerably more proud of your accomplishment when you come through on the other side.

Enjoy the work,

-Tod

2011-06-23T13:15:00.000-07:00

PROOF OF LIFE

Obj Strength

Warm Up 4 Rounds
BBC @ 65-75-85-95/ 45-50-55-60
Shoulder Lock and Load

Training

1) 1RM Push Press

2) 6 Rounds
2x Push Press @ 85%
Hamstring LL

3) 6 Rounds
4x Squat Cleans (up in weight until 4x is hard but doable)
3x Seated Box Jumps @24/20"
5x Y+L

4) 6 Rounds
8x Sandbag Lunges @ 80/60# (each side)
2x Sandbag Jump Squats
2x Jump Squats (unloaded)
Foam Roll T Spine

Comments

Going to a 1 Rep Max on the Push Press today. We work 1RM's for a few reasons, first it takes the stigma away from overemphasizing a 1RM. This isn't highschool, we aren't concerned that its the most weight you've ever lifted, I want it to be the most weight you can lift on that day with good form. This gets the athletes used to loading and what weight they are able to handle. Most of the athletes that have been with us awhile had no problem finishing the rounds at 85%, some of our newer athletes that weren't quite used to the volume had to drop weight on the last few rounds. If you feel yourself struggling or sticking, don't be scared to pull 10-20# and keep working swiftly. It took our guys 30 minutes to finish the warm up, find their 1RM and finish there working rounds. If you are going over then you need to establish your 1RM faster or stop nursing the rest in your working rounds. My personal set up for establishing a 1RM looks like this:

135x 3-5 reps

155x 2-3 reps

165x 1 rep

175x 1 rep

185x 1 rep

I'll know if I have anymore than that in me, usually I don't. So by following this I will have established my max in 5 quick rounds. Most of my athletes found theirs between 3-6 rounds.

Part (2) hits you with a little complex training. Start with the Squat Cleans and then immediately go to the Seated Box Jumps. If you haven't done these before, start seated on a milk crate or a stack of 45# plates that are about 12-16 inches high. Un weight you heels and explode into a jump landing as softly as you can on the box. We really emphasize to our athletes to land softly with their feet all the way on the box. This is the same exact hip extension that you are performing with the Squat Cleans, so it gives you an idea about how powerful the Hip Extension is.

Part (3) is a bit of a leg burner. We would normally do walking lunges, but we don't have a fully matted gym so we just have our athletes lunge foreword and drive back off of their lead heel back to standing. If you start to collapse on these or struggle to come out of the bottom, then drop weight or go to dumbbells. Always make sure to fight for full range of motion too, if the knee doesn't touch in the lunge than it doesn't count.

All in all we where very proud of our athletes today for coming in and lifting heavy after going through such a beat down. They all got after it and lifted well, and we finished this session in 62 minutes.

Enjoy the work,

-Tod

6.20.11

2011-06-20T07:00:00.000-07:00

CATCH THE FEVER

Obj Work Capacity: 30

Warm Up: 5 Rounds @ 16/12kg
3x Swings right
3x Clean+ Press right
3x Snatch right
6x Goblet Squats
3x Swings left
3x Clean + Press left
3x Snatch left
3x Slasher to Halo (each side)
10x Sit Ups
Instep to Pigeon

Training:

1) 15-1 for time
Thruster @ 65/45#
Box Jumps @ 24/20"
Swings @ 20/16kg
Alligator Push Ups
Wtd Sit Ups @ 25/10#

2) 4 Rounds
1 Min Elevated Front Bridge
5x Kneeling Keg Lifts @ 60/40#
10x Seated KB Good Mornings @ 12kg

Comments

Today can be pretty brutal if you let it. This is the original Ultimate Driving Machine format, but we swap out some of the exercises and it becomes a long work capacity effort instead of stamina. This effort can get really dark around Rounds 13-11. Just be workmanlike and charge through it, you will have plenty of opportunities to us your mental fitness skills today.

#1 No rest in transition, immediately move from one exercise to the next and at least give one rep. This is what gives our athletes the most trouble and was the real break through in my training.

#2 Don't go to total failure, rest with 2x reps in the tank.

#3 limit rest to 5x breathes, on this one I have our athletes count their breathes on their fingers to keep them honest.

Enjoy this effort it took me about 31 minutes last time I did it, I am imagining around 35-40 minutes for our athletes, but I will cut them off at 40 minutes since this isn't a stamina effort.

Enjoy the work,

-Tod

6.17.11

2011-06-16T18:35:00.000-07:00

CIRCLE OF LIFE

Obj Work Capacity

Warm Up 4 Rounds
10x Swings @ 16/12kg
10x Goblet Squats @ 16/12kg
5x Walking Lunges (each leg
10x Push Ups
Pigeon Stretch

Training:
1) 10 Rounds
5x Curtis P's @ 65/45#
200m Run
30 sec Rest

2) 4 Rounds
8x Ankle to Bar
8x Slasher to Halo @ 16/12kg (each side)
25m 135/90# Plate Carry
8x Poor Mans Reverse Hypers

3) 2 Rounds
50x Glute Leg Lifts
50x Shoulder Hand Jobs @ 2.5#

Comments

Part (1) laid most of our athletes out. I don't know if it was the heat, or just lack mental discipline, but it was a bloodbath. Be diligent with this effort and go hard on the Curtis P's and the Run for maximum rest. When you get in from the run, lay down and get the most out of your recovery. If you let the Curtis P's crush you, they will. Don't let them. Pound those fuckers out and attack the run. Be workmanlike about this effort and don't invest any emotion and it won't be near as bad.

Part (2) is a little core circuit that I like to call the Puke Maker. Its a grind not for time, just work through it without taking too many breaks and finish with a little strength endurance durability for the rotator cuff and glute-medius.

Enjoy the work,

-Tod

6.15.11

2011-06-15T06:10:00.000-07:00

THE AGONY AND THE ECSTASY

Obj Strength

Warm Up 4 Rounds
BBC @ 65-75-85-95/45-55-65-65
Pigeon Stretch

Training

1) 8 Rounds
3x Back Squats (up in weight until 3x is hard but doable)
3x Mantis

2) 6 Rounds
5x Push Press (up in weight until 5x is hard but doable)
5x Pull Ups
3x Ride it Down

3) 6 Rounds
5x Hang Squat Clean (up in weight until 5x is hard but doable)
Tire Pull @ 45#
Foam Roll IT

Comments

Even though we are dropping into a work capacity cycle, I still like the athletes to lift heavy on strength days. Its interesting seeing the different level of fatigue on strength days vs work capacity days.

We are starting with heavy Barbell Complex, there is no trick with this other than "Get it the fuck done" as Rob says. Work through it as fast as possible, don't let it crush you, just fight through it. The sticker for most people are the transitions. Each movement sets up the next one, use that to finish faster. For me that means that my last Row becomes my first Clean, my last Clean becomes a Squat Clean to set up Front Squats and so on.

Attacking the Posterior Chain in Part (1) with the Back Squat. Use a Dynamax Ball on this to regulate height. We want are athletes going deep on this. Also keep an eye on their knees, if you start seeing Valgus (inward diving of the knees) instruct the athlete to push their knees out. Failing this, drop weight till it corrects. There should be NO diving of the knees on any Squatting or Jumping. We've also found that putting the athlete in front of a mirror helps - they get a visual on what they are doing wrong.

Part (2) is the "King of all Upper Body Movements" according to Dan John. I started my athletes on what they finished BBC with and worked them up fast. Our female athletes finished at 65# and my stronger male athletes at 185# which is no joke with Pull Ups thrown in.

Part (3) is just plain mean. Hang Squat Cleans are rough because you never come out of contact with the bar, throw in a 45# tire drag, and I got to see allot of athletes on their knees gasping. Our strongest athletes finished at 145# on the Squat Cleans, grip will become an issue if you go much heavier than that.

You will notice that we are doing much more Durability work for "rest" exercises instead of core. This is because when lifting Strength we want you as strong as possible going into the next lift. This isn't Work Capacity, I'm not interested in how fast you get it done, but rather what numbers you are putting up in a fatigued state, with good form. That is the backbone of our training - Getting athletes strong and functional.

Enjoy the work,

-Tod

6.13.11

2011-06-13T12:39:00.000-07:00

LOSING SIGHT

Obj Work Capacity

Warm Up: 10 down to 1
Squat Jumps
Push Ups
Sit Ups

Training:
1) 10 Rounds
30/30 Box Jumps @ 24/20"

REST 3-5 Min

2) 75x Sandbag Burpees @ 60/40#

3) 4 Rounds
5x 1 Armed Sit Ups @ 16/12kg (each side)
10x Standing KB Good Mornings @ 16/12kg
5x Kneeling Sandbag Half-moons @ 40# (each side)
25m 135# Plate Carry

4) 3 Rounds
3x Shoulder Sweep
Hamstring LL
5x Shoulder Scare Crow
Peanut

Comments:

We are dropping into a 3 week work capacity cycle today and are going to revisit todays Box Jump work capacity 3 times. Get ready to get good at Box Jumps because you are going to get plenty of practice.

Most of our athletes where getting between 9-12 Box Jumps per round. Pay special attention to jump all the way onto the box, and step off. Over the past 2 years Rob has known at least 6 incidents of people rupturing their Achilles tendon jumping off of boxes. Including a dear friend of ours that was put out of commission for 3 months. Lesson: step off of the box.

Part (2) is a perfect example of Mark Twights SMMF (single movement mind fuck) which is one of our templates for work capacity. This should only take you about 10 minutes. Only a 3 out of 12 of my athletes finished this in time. Not because its impossible, but because they didn't attack it right. This fall directly under our work capacity rules in don't go to complete failure and limit your rest to 5 breaths. I would attack this by doing 4 reps and 4 breathes and not deviate from that plan, that will keep you from hitting muscular failure and still keep you moving the entire time.

Enjoy the work,

-Tod

6.10.11

2011-06-10T18:23:00.000-07:00

ATTAINED ENLIGHTENMENT

Obj Strength

Warm Up 4 Rounds

BBC @ 65-75-85-85/45-55-65-65

Pigeon Stretch

Training

1) 8 Rounds

3x Squat Clean (up in weight until 3x is hard but doable)

Peanut

2) 6 Rounds

5x Barbell Lunges (each side) up in weight until 5x is hard but doable

2x Jump Lunges

5x Y+L

3) 6 Rounds

8x KB Floor Press (each side) up in weight until 8x is hard but doable

8x Ring Rows

4x 1 Leg Deadlift @ 16kg (each side)

Comments

Last day of a 3 week strength cycle today. We are finishing up with one of my favorite lifts in the Squat Clean. I start my athletes off fairly light and move them up fast so they are at their working weight by round 4, and stay at that weight for the rest of their rounds. If I see an athlete have a miss or if form starts to fail, I immediately pull 20# and have them finish that round there. Usually muscle fatigue will set in and most athletes will have to drop weight on the last few rounds. This is perfectly alright, protect your athlete and pull the weight and have them finish strong and confident.

Part (2) we would usually do Walking Lunges, but we don't have flooring in our current facility so we had them just do these standing and alternating legs each rep. I don't think you can get quite as heavy this way, but it is still a smoker. We are complexing this with unweighted Jumping Lunges, we aren't concerned with how fast you do these but instead with how high you jump.

Part (3) is an upper body smoker, we are balancing the pushing and the pulling. If your athletes are getting through the Ring Rows relatively easy then elevate their feet, you can really turn these into a smoker.

Enjoy the work,

-Tod

6.7.11

2011-06-08T10:45:00.000-07:00

FALLING UNDER THE GLAMOR

Objective: Work Capacity

Warm Up

Corrective Get Up Each Side

3x Shoe

3x 8kg

3x 12kg

3x 16kg

Training 1) 6 Rounds For Time- @ 60/40#- - if you come out of contact with the sandbag 3x Burpees

2x Sandbag Get Ups (each side)
2x Sandbag Clean + Squats (each side)
100m Run w/ Sandbag

Rest 3-5 Minutes

2) 20 Rounds

Suicide Sprint Every 30 Seconds

3) 4 Rounds
8x Ankle to Bar
4x Kneeling Keg Lifts @ 60/40#
25m Plate Carry 135/90#
4x Bird Dogs (each side)

4) 2 Rounds
25x Glute Leg Lifts
25x Hamstring Hell

Comments

We have two short work capacity efforts today. We are warming up today with the Corrective Get Up. Rob picked this up from the RKC (Russian Kettlebell Club). This is their go to mobility and patterning drill for shoulder and hip mobility. It is surprisingly hard, even with a shoe, and makes you very body conscious of your movement. Don't rush this just work through it diligently.

Part (1) is an interesting format from Dan John. The gist of the workout is to never come out of contact with the sandbag. So at no point to you ever put it down and rest, you must always maintain contact with the bag. If for any reason you come out of contact with it its a 3x Burpee penalty.

Part (2) is always brutal. 20 Rounds of Suicide Sprints, touching the line at every turn around. Each one should take about 11 seconds giving you about twice the rest to work ratio. Be honest with this interval, when the 30 second timer goes off, get moving. The harder you run the more rest you get.

Enjoy the work,

-Tod

6.6.11

2011-06-06T11:36:00.000-07:00

Sore Throat

Obj Strength

Warm Up 4 Rounds
BBC @ m-65,65,75,75/ w-45,45,55,55
Shoulder Lock and Load

Training

1) 8 Rounds
3x Push Press (up in weight, be at working load by round 4 and finish rounds 4-8 at that load, about 80% of your 1RM)
3/3x Dislocate/ OHS w/ PVC

2) 6 Rounds
4x The Exercise (up in weight until 4x is hard but doable)
4x Jingle Jangles
Instep to Pigeon

3) 6 Rounds
8x KB Front Squats (up in weight until 8x is hard but doable)
Sled Drag @ 45#
Peanut

Comments

Only increasing weight a little bit on BBC today. After the first round, you need to be ripping through this sucker. If its taking longer than a minute to finish each round you are working too slow. This warm up shouldn't take any longer than 10 mins.

Part (1) is simply putting something heavy over your head. Be careful with the Push Press, if you are struggling on the 3rd rep, really bowing your back or taco necking, drop weight. Its easy to hurt your back with this one, so play it safe.

Part (2) has us revisiting "The Exercise" from week 1. This exercise is developed by Dan John, and he said it was responsible for allot of the strength gains in his athletes. It consists of an Hanging Squat Snatch + Overhead Squat. Be careful lowering it, don't bang your thighs. If my athletes can't control the eccentric drop, I pull weight on them. I do this for two reasons, first it is important to learn to eccentrically lower a load, and second is for time management reasons.

Part (3) is a core/leg smoker. I can Front Squat about 285# on a barbell, but 24kg are about all I can handle. Hit the sled drag fast and explode on the sprint. If it is more like a trudge than pull the weight, this is supposed to be explosive.

Enjoy the work,

-Tod

6.4.11

2011-06-03T13:25:00.000-07:00

Sorry for the lack of sessions this week. We are in a transition period and will be back on schedule Monday.

- Atomic Crew

6.3.11

2011-06-01T11:44:00.000-07:00

SCRATCH THAT ITCH

Obj Strength

Warm Up 4 Rounds
BBC @ 65/45#

Training

1) 8 Rounds
3x Push Press (up in weight until 3x is hard but doable)
Peanut

2) 5 Rounds
5x Squat Cleans (up in weight until 5x is hard but doable)
2x Jump Lunges (each side)
HUG

3) 5 Rounds
10x Dumbbell Bulgarian Split Squats (each side) up in weight until 10x is hard but doable)
5x Jingle Jangles
3x Shoulder Scare Crows

6.2.11

2011-06-01T11:39:00.000-07:00

UNDERPAID AND OVERWORKED

Obj Work Capacity

Warm Up 5 Min Sandbag Get Up @ 60/40#

Training

1) 5 Rounds For Time
5x Curtis P's @ 65/45#
10x Box Jumps @ 24/20"
5x Ankles to Bar

Rest 3-5 Min

2) 10 Rounds
30/30 TJT

3) 4 Rounds
5x 1 Armed Sit Ups @ 16/12KG
10x Slasher to Halo @ 16/12KG
10x Poor Mans Reverse Hypers
135# Plate Carry

4) 2 Rounds
50x Glute Leg Lift
25x Hamstring Hell

6/1/11

2011-06-01T10:09:00.000-07:00

DISPATCH

Obj Strength

Warm Up 4 Rounds
Barbell Complex @ 65/45#
Hamstring Band Stretch

Training

1) 8 Rounds
3x Deadlift (up in weight until 3x is hard but doable)
2x Shoulder Sweep

2) 5 Rounds
6x KB Floor Press (each side) up in weight until 6x is hard but doable
2x Tarzan Pull Ups (each side)
Instep to Pigeon

3) 5 Rounds
6x Mr Spectaculars (up in weight until 6x is hard but doable)
3x Box Jumps @ 24/20"
Achilles Killer

Comments

Hard little session today. We are keeping the weight light in the Barbell Complex and hammering through it as fast as possible. The Hamstring Band Stretch in the warm up is a style of PNF Stretching that you do on yourself. Lay on your back and extend a leg to the ceiling with a band or rope looped over your foot. While keeping your leg straight use the band to pull your leg towards your head, while simultaneously fighting against it for five breaths. Relax for 3 breaths and repeat 3x times on each leg striving to get deeper into the stretch each time.

In Part (1) we are getting heavy with the Deadlift. We are constantly working with this form and our athletes. If you have a hurt back or are prone to injury be careful with this lift. Stay tight throughout the lift and don't let your back break. By that I mean there should be no rounding of the back, it should stay flat for the entire execution of the lift. I would much rather my athletes keep it a little lighter with perfect form, than run the risk of a back injury that could put you out for months.

Part (3) is a bit of a party. 6x Mr Spectaculars is allot and will leave you gasping, go right into the Box Jump and hammer them out. Finally the Achilles Killer is soft tissue for the calf area. Knotted up calves and soleaus can lead to squat restrictions in allot of athletes and this is our attempt to work it out. Start by putting some plates on a barbell to get it off of the floor and put the Achilles area of one foot on the barbell while crossing the other foot over the top to apply pressure. Then simply rotate your foot 5x times clockwise and 5x counter clockwise, looking for the painful spots. Hunt out the hurt places and work them out. This left me sore for a week the first time I did it.

Enjoy the work,

-Tod

Friday 5/27

2011-05-26T13:41:00.000-07:00

Coach Jake Saenz heads to Jackson Hole for the next month to work with Military Athlete - Coach Tod Moore is back and will be coaching and programming all sessions for the next month. Tod@atomicathleteatx.com

Data
Warmup: 6 rounds

100 meter run

mini leg blaster

5x hip swivel

10x pushup

1) 10 rounds

100 meter sprint every minute

2) 5 rounds

20 seconds Lateral Burpee over log - as many reps as possible in 20 seconds

40 seconds rest

3) 4 rounds

5x Ankle to bar

5x Bird Dog e/s

15x unloaded russian twist e/s

60 second plank

Comments:

Lots of volume during stamina so we keep the work capacity light and fast. Iniitally we tried the lateral burpees with a tabata format but it was hard to get into the red in 10 seconds. We basically just doubled the work / rest time.

Thursday 5/26

2011-05-26T13:28:00.000-07:00

Rocky Road

Objective: Stamina - stop at 75 minutes

Warmup:

400 meter run

10x lunging dislocates

10x pushups

400 meter run

1)15 rounds

3x atomic man makers (25/15)

10x situps

2) 1.5 mile run

3) 300 step ups - 16'' box

4) 15 rounds

4x Sandbag Getups (80/60) - 4 total getups - stay on one side or do 2/2

3x pullups - go to negatives if you hit failure

8x goblet squats (35/25)

Comments: Last stamina session today. This is the first Stamina cycle my athletes have done and they have an interesting love/hate relationship with it. On one side they love what they accomplished during the session - the pure volume of work done in that hour is staggering and the number of people willing to train like this is few and far between. On the other side it is a total kick in the teeth - just a brutal beat down physically and mentally.

It was muggy and in the mid 90's so the heat really got to a few guys.

Tod finished this in just under an hour. Jordan and another finished just over while the remaining athletes stopped at 75 minutes.

Wed 5/25

2011-05-24T19:42:00.001-07:00

REST........

Tuesday 5/24

2011-05-24T07:07:00.000-07:00

Just finished a 15-1 with 6 exercises - 1 person finished in less then an hour

Chunk
Obj: Strength

Warmup: 3 rounds

Barbell Complex (65-85-105)

6x Pushups

6x Dislocates

1) 1 rm Squat clean + Push Presh

2) 5 rounds

2x Squat Clean + Push Press @ 85%

Instep stretch to pigeon stretch

3) 6 rounds

5x Walking lunge with Dumbell (50/35)

suicide sprint

2x shoulder sweep

4) 6 rounds

8x elevated pushups

5x pullups

2/2/2 Toe Touch complex

Complex: Starting with a 1 RM today. After we warmup plan on doing a set of 3- 2- then start going into singles. An example would be:

3x135 - 2x155 - 1x175 - 1x195 - 1x205 - 1x215

The push press should be the limiting factor here. For some athletes who are really strong and haven’t practiced the clean much it could be the opposite. Also we’re not looking for a PR here, just getting a number down on paper and more importantly finding out our loads for part 2. Find 85% and go right into the 5x2.

Part 3 hitting some heavy dumbell lunges. I like to rotate the bell towards my lead leg when I do these - it seems to help the balance. Go right into the suicide and make it fast.

Already did some heavy pressing overhead in part 1 so we’ll stay bodyweight frontal pushing and some pulling to balance it all out. If the pullups are getting you do as many as you can then transition to negatives.

Monday 5/23

2011-05-22T19:13:00.000-07:00

Sloth
Obj: Stamina

Warmup:

400 meter run

10x Burpee

10x Shoulder Dislocates

400 meter run

1) 15-14-13-12....1

Sandbag Back Squat (80/50)

Dumbell Push Press (35/20)

Swing (50/35)

Deadlift (115/85)

Russian Twist with Plate (25/10)

200 meter run - just one each round

Comments: 15 to 1 of 5 exercises is gnarly. Throw a 200 meter run in there to spice it up a bit. I had a few athletes finish this in less then an hour. A few had to get cut off. If you pass the 75 minute mark shut it down. The goal is hard work for 60-75 minutes. Completion is great but the training goal is constant hard work for 1 hour.

Friday 5/22

2011-05-19T10:10:00.000-07:00

Saigō
Objective: Work Capacity

Warmup: 5 rounds

10x dislocates

5x Flow drill

200 meter run

1) 4 rounds

300 meter shuttle every 2:30

rest 3 minutes

2) 60x Sandbag getups for time (80/60)

3) 4 rounds

6x A2B

6x Bird dog

12x unloaded russian twist each side

45 second front bridge

4) 2 rounds

30 sec Jane Fonda Complex

50x Shoulder Handjob

Foam Roll IT band

Comments: Short and hard interval session today. We got in plenty of volume so lets breath really heavy - rest - then do it again.

A 300 meter shuttle is 12 x 25 meter sprints - touching the line each time. Hit it hard and finish as quick as possible.

Sandbag getups - grind them out then finish off the session with some core / durability work.

Thursday 5/19

2011-05-18T18:16:00.000-07:00

Tokugawa

Objective: Stamina

1) 1 mile run

2) 5 rounds

mini leg blaster

5x pullup

3) 1 mile run

4) 5 rounds

10x Sandbag back squat (80/60)

10x weighted situp (25/10)

5) 1 mile run

6) 5 rounds

10x kettlebell clean and press (35/25 - 5 each side)

10x russian twist with plate (25/10)

7) 1 mile run

8) 5 rounds

10x wallball

10x RDL (65/45)

9) 1 mile run

10) 5 rounds

10x pushups

50 meter farmer carry (50/30)

Comments: Lots of running today. This session is really as hard as you make it. Try to keep the runs fast - you'll catch yourself dropping into a jog without even noticing.

No rest in transition here guys. Run all the way into the next circuit and start working.

Congrats to Reza for the win and the title.

Wednesday 5/18

2011-05-17T09:15:00.000-07:00

Total Rest - another hard Stamina session tomorrow

Below - Reza pre fight in Sweden

Tuesday 5/17

2011-05-17T09:12:00.000-07:00

Hattori

Objective: Strength LUT

Warmup: 4 rounds

8x Front squat (75/55) - start there then work up each round in weight

4x jump squat

8x alligator pushups

4x Dislocates

Standing Frog stretch

1) 6 rounds

2x Front squat work up to 85% of 1 RM or difficult but doable

3x Mantis

2) 6 rounds

5x bench press - difficult but doable

8x single arm row

10 seconds glute ball each side

3) 6 rounds

8x Dumbell thruster - difficult but doable

6x ball slam

30 seconds foam roll back

Comments: Just because we are on a stamina cycle doesn't mean we ignore the other aspects of fitness. The concept of fluid periodization trains all aspects with a emphasis on one. If we ignored our Strength during this cycle it would decrease and when we came back around to doing a strength cycle we'd be right back where we started. During the next two weeks we'll hit strength and work capacity 1x week to maintain what we got.

Hitting some heavy Front squats today. I know, you may be fried from yesterday. Deal with it. On the warmup start with the prescribed load and then start progressively adding weight depending on your level of strength. We want to avoid going from 75lbs during the warmup to 225lbs for our first working round.

A common misconception is that lifting heavy makes you bigger. This is wrong. Training heavy will make you stronger without making you get bigger. Bodybuilders don't do 8x3's with compound barbell exercises - powerlifters do. Powerlifters compete in weight classes. The last thing they want to do is get bigger. Hypertrophy training stimulates muscle growth - 8x12's with 30 sec rest on tricep extension for example. Doubt it? Research it.

Remember the Mantis is to work scapular retraction (pinching shoulder blades together) something that seems to be really difficult for some people. Reset each rep, bring those elbows high.

Monday 5/16

2011-05-16T09:11:00.000-07:00

Akechi

Objective: Stamina - 60 minutes

Warmup: 3 rounds

10x pushups

10x squat jumps

5x hip swivels each side

200 m run

1) 7 rounds

8x Scotty Bob (25/15)

8x Goblet Squat (25/15)

8x Jingle Jangle

2) 1 round

400 meter run

10x Danny Sanchez’

400 meter run

3) 7 rounds

6x SBGU (60/40)

5x Pullup

5x SB lunge each leg

4) 1 round

400 meter run

10x Danny Sanchez’

400 meter run

5) 7 rounds

8x Hang Squat Clean (65/45)

8x Pushups

8x Hippity Hops

6) 1 round

400 meter run

10x Danny Sanchez’

400 meter run

Comments: Dropping into a gym based stamina cycle here guys. These cycles are super high volume with lighter loading and no rest. 60+ minutes of non-stop movement.

Our goal is to increase the body’s ability to recover after a long hard event, and be able to do multiple events in one day.

There is no rest here - we go from one circuit to another with NO BREAK. Quick sips of water here and there are fine but get it done and get back to work.

1 Danny Sanchez = 1arm swing + 1 arm clean and press + 1 arm snatch + 1 overhead lunge

Mike Pfau of Youngstown, Ohio wins the Hat. GLOCK was the theme.

Friday 5/13

2011-05-13T10:00:00.000-07:00

Payback
Objective: Stamina

Training:
1) 45 minute ruck - moderate pace - 50lbs

2) 8 rounds for time
8x Thruster (85/60)
8x burpee
200 meter sprint

3) 45 minute ruck - threshold pace - 50lbs

Comments: This is a sport specific military session here. Similar to a quick raid. About a 3 mile Infil with rucks - drop rucks and assault the objective hard and fast - then a hard Exfil due to Reinforcements coming.

Walk in slow - hit the OBJ hard - then get the hell out.

Next week we drop into a gym based stamina cycle. Gonna be fun.

I don't know who that guy is but he really motivates me.

Wednesday 5/11

2011-05-11T07:12:00.000-07:00

Austria

Objective: Work Capacity

Warmup: 4 rounds

1) 3 rounds

3x Curtis P

200 meter run

2) 5 minute amrap

2x pullups

2x 1/2 moons e/s

10x jingle jangles

3) 5 minutes - as high as you can

1x KB Clean and press

1x burpee

2x KB Clean and press

2x burpee

3x... etc etc

4) 2 rounds

50x Handjob

30 sec Fonda

20x Hamstring Hell

Comments: Revisiting the short 5/5/5 format here. Remember we don't really pace ourselves here as much as the 10+ minute sessions. These are meant to be pretty balls out. We rest 3 minutes between each circuit. The idea here is max effort - rest - max effort - rest - max effort -rest.

Free Black Atomic Athlete Flex Fit Hat to the first person who can tell me the theme of the past 4 session names. Can't be a current athlete to participate. Sorry Austin.

Jake@AtomicAthleteatx.com

Tuesday 5/10

2011-05-09T18:51:00.000-07:00

G17

Objective: Strength

Warmup: 5 rounds

2x Pullups

4x Bent over barbell row

6x Press - increase weight each round

8x Kettle Bell Romanian Deadlift (35/25)

100 meter run

1) 5-4-3-2-1-1-1

Barbell Press - increase each round until difficult but doable

Glute Ball - 15 seconds one side per round

2) 6 rounds

4x Deadlift - increase weight until difficult but doable

4x Ball Slam

3x Mantis

3) 6 rounds

10m Tire Drag - heavy

5x Jump Squats

Foam Roll Low Back

Comments: Going Heavy with Press today. Not looking for a 1 rep max but many of you will get one today. Remember that this is a strict movement training upper body strength only. No knee drive here guys, that is a push press. Something to remember here is to not lean back to use the stronger muscles of the chest, in the old school days they called it "layback". If you can’t press it up strict then drop weight.

Part 2 we do some deadlifts right into some fast and hard ball slams. Remember when we do a slow heavy movement followed by a fast we are training strength and power. Go right into the ball slams and put it through the floor. No ball? Burpees....

Same applies to part 3 - load up the tire until its too heavy to run with then drag it 10 meters. Go right into the jump squats. Big explosion with the hips. Get high.

-Jake

Below: Layback....

Monday 5/9

2011-05-09T05:55:00.000-07:00

G19

Objective: Work Capacity

Warmup: 3 rounds

400 meter run

8x jumping lunge

8x Burpee

Instep to pigeon

1) 21-18-15-12-9-6-3

Sandbag Front Squat (60/50)

Pushups

Hippity Hop

Swings (50/35)

2) 4 rounds

5x Sandbag 1/2 moon each side

25x situps

15x unloaded russian twists

Foam Roll tender spot of choice

3) 1 round

50x Shoulder Handjob

30 sec Jane Fonda Complex

20x Hamstring Hell

Comments: This work capacity looks easy on paper, from the way my athletes were breathing it is quite the contrary.

Look for constant movement. The exercise order is designed to keep you moving. Our athletes finished between 11:30 and 19 minutes.

Friday 5/6

2011-05-06T11:07:00.000-07:00

G26

Warmup: 4 rounds

5x clean grip snatch (45,35)

10x overhead plate lunge e/s

200m run

1) 10 rounds

30 sec Jingle Jangle

30 sec rest

2) 10 down to 1

Power Clean push press (85/65)

BAll Slam

3) 5 rounds

10x cauldron (65/45)

30/30 side plank elevated

3x Standing frog stretch

Foam Roll It – 15 seconds each side

Comments:
The closest I've come to vomiting in the past year was doing Jingle Jangles with a high school tennis player. Rob Shaul thought this was very amusing and I still get shit for it. Guys, Jingle Jangles are one of the hardest things you can do it you push yourself. These are best done with a training partner, you should be racing each round to get more reps then the guy next to you. Wager a burpee each round to spice things up a bit.

Part two we are going from ground to overhead. The loading is designed to be heavy enough to make you stop at some point and take 5 breaths.

Enjoy the weekend.

-Jake

Wednesday 5/4

2011-05-03T07:29:00.000-07:00

Amazon
Objective: Stamina

Warmup: 3 rounds
5x lunging dislocates
5x hip swivel
5x Y&L

Training:
1) Run 1 mile

2) 6 rounds
Barbell Complex (75/55)
15x Situps

3) Run 1 mile

4) 6 rounds
6x Sandbag Getups (80/60)
6x Swings (50/25)
6x Dumbell Thruster (35/20)
6x Pullups (strict)

5) Run 1 mile

Comments:
A gym based stamina session is something that can break your soul the first few times you do one. I remember the first time I did The Ultimate Driving Machine with Tod and the owners of Westlake Crossfit. It was a long, dark, gruesome session. Now we can actually race through it. Myself and the other Military Athlete coaches are finishing a gym based stamina cycle and it is no bullshit. Monday we went full tilt for 90 minutes without stopping. The humid 90 degree day did nothing to help our situation but that's the climate we live and fight in so we may as well train in it.

Use these sessions to learn just how far your body can go. We are training the ability to recover here. Not recover as in the typical gonna do a light run and flush my muscles run but train your body's ability to "take an ass kicking and still perform the next day" type of recovery. Think of it as callousing the mind and body.

There is no rest here guys - soon as you get in from the run go right to the bar / sandbag. Don't milk the transitions. Take the opportunity here to demonstrate your professionalism and mental fitness by moving swiftly and staying disciplined.

Monday 5/2

2011-05-01T17:44:00.000-07:00

Nuking
Objective: Work Capacity 5/5/5

Warmup: 5 rounds
5x floor wipers
5x scorpions
5x jumping lunge
5x pullups

Training:
1) 6 rounds for time
5x Squat clean (75/55)
15x ball slam

3 minute rest

2) 4 rounds for time
5x Sandbag Getup (80/60)
15x Wallball

3 minute rest

3) 5 minute AMRAP
5x one arm kettlebell snatch (50/25) - one side is fine
100 meter run

4) 2 rounds
30 sec Jane Fonda complex
50x Shoulder Handjob (5/2/5)

Comments:
This crushed most my athletes pretty good. Short high intensity sessions take a lot out of you even though the duration is so minimal.

Here we are looking for about 5 minutes of hard work per circuit. Rest 3 minutes then get on the next one. You should be running at about 95% effort on these.

Dig deep here and attack each one of these. The desire to slow down and feel sorry for yourself will come out at some point if you are going at it with the right intensity. Never feel sorry for yourself. Remember you do these sessions for a reason. Demonstrate some mental toughness and fight through the dark place that you will most likely find yourself in.

-Jake

Friday 4/28

2011-04-29T01:07:00.000-07:00

Honey Nut
Objective: Work Capacity - 20

Warmup: 4 rounds
3x Clean Pulls
3x Power Clean
3x Squat Clean
200 meter run

Training:
1) 20 rounds - one every minute for 20 minutes
5x one arm swing left (35/20)
5x one arm swing right (35/20)
5x squat jumps
5x pushups

2) 4 rounds
5x Sandbag getup (80/60)
5x Ankle to bar
5x Russian Twist with plate (45/25)
5x Weighted situp (45/25)

3) 1 round
30 second Jane Fonda Complex
50x Shoulder handjobs (5/2.5)

Comments:
About 3 rounds in my athletes looked at me with that look that says
"really, Is this all you got?"

By round 15 they were singing a different song, the cumulative fatigue really starts to catch up with you.

Swing hard, swing fast, jump high, and get full range of motion on the pushups. Sprint through the work and enjoy the rest.

Finish off the day with a little core work and some durability. Don't skip the last part, it could be the most important.....

Wednesday 4/27

2011-04-25T19:00:00.000-07:00

Bye-Bye Cryin Ryan
Objective: Strength - Brute

Warmup: 5 rounds with a light bell (25,15)
5x swings e/s
5x one arm snatch e/s
5x lunge e/s
5x press e/s
5x shoulder dislocates with pvc

Training:
1) 6 rounds
4x sandbag clean and press (DBD)
4x Wall ball
Hug mobility

2) 6 rounds
6x Sandbag Front squat (DBD)
6x skip hops
4x Y&L

3) 6 rounds
8x alligator pushups
4x weighted pullup (15)
3x standing frog stretch

4) 800 sprint for time

Comments: Another Military Athlete squad PT style session using only sandbags and body weight. These sessions move faster then a traditional strength session, hence the complex training in every circuit.

Sandbags are awkward little beasts. Depending on how full they are and what you fill them with can really make a 60lb bag feel heavier then a 150lb barbell. I think most my of my male athletes finished with 80's. If 80 is too easy then put on a weight vest and move faster.

This session goes out to one of my athletes that just left for Afghanistan. Good luck over there Ryan.

-Jake

Monday 4/24

2011-04-24T14:34:00.000-07:00

Chop Liver
Objective: Work Capacity

Warmup: 1 mile run - burpee every 30 seconds

Training:
1) 10 rounds
5x 1 arm Snatch left (50)
5x 1 arm Snatch right (50)
5x Burpee
15 second rest

2) 5 rounds for time
3x Man Maker (25)
300 meter run

3) 4 rounds
25x situp unloaded
5x kneeling sandbag lifts
10x straight leg deadlift with 2x kettlebells
60 second plank

Comments:
Part 1 and 2 are good hard work capacity circuits. There is programmed rest each round in part 1 - this means we work harder and faster during the snatches and burpees.

Part 2 is a rounds for time - still moving fast but looking for overall completion time being fast - learn to listen to your body during these sessions - speed up when you can - slow down when you feel you start dipping into the red. Percieved effort is a powerful tool, often times it can be a better indicator of intensity then the most sophisticated piece of technology.

Friday 4/22

2011-04-22T10:51:00.000-07:00

Sweaty Taco
Objective: Stamina

Warmup: 4 rounds
5x wall ball
5x swing left arm (35)
5x swing right arm (35)
200 meter run
pigeon stretch

1) 16 rounds
5x KB Snatch right arm (50)
5x KB Snatch left arm (50)
5x burpee
5x box jump
400 meter run

Comments: Go get it guys.

Wed 4/20

2011-04-20T06:31:00.000-07:00

Sandy Mutants
Objective: Strength
Warmup: 6 rounds
100 meter run
8x pushups
8x situps
8x squats

Training:
1) 6 rounds
4x Sandbag Clean and Squat @ 80lbs
4x Burpee
Pigeon

2) 6 rounds
5x Sandbag Lunge each leg @ 60lbs - increase until DBD
5x Loaded Jump Squats - use same bag
5x Unloaded jump Squats
Instep Stretch

3) 6 rounds in weighted Vest
3x Pull ups - Strict
6x Dips
9x Pushups
12x Situps

Comments:
Did this session down at the track - old school brute strength using sandbags. I wore a 20lb vest the entire session - ended up using the 80lb bag for the walking lunges. Still feeling strong after Big 24.

Part 3 is a bitch with a vest on - most of my guys were hitting the wall at body weight with the dips and pushups stacked back to back.

Be catious on the sandbag jump squats - if your lower back is weak or prone to injury just double up the unloaded squat jumps.

Tuesday 4/19

2011-04-18T20:53:00.000-07:00

Last weekend I attended a Tactical Operator Course with Paul Howe and CSAT in Nacogdoches, Texas.

Honestly that was some of the best training I've ever had. I spent 4 years in a Special Operations Unit and I got more tangible knowledge in 2 days with Paul then my entire time in the military. My brain is still trying to digest it all.

Its interesting that I can spend $400 on a 2 day course and get better training as a civilian then I would as a soldier.

IF you take your training serious, which you should if you are a soldier, then I highly recommend taking a course like this.

I can't speak for companies like Tiger Swan, Viking Tactics, or Magpul Dynamics but have heard good things about them. If you in the Texas area look up Paul, his site: www.combatshootingandtactics.com

Monday 4/18

2011-04-18T06:51:00.000-07:00

Osprey
Objective: Work Capacity

Warmup:
1) 1 mile run
2) 3 rounds
5x dislocates
5x pushups
Pigeon

Training:
1) 10 minute AMRAP
6x Scotty Bob @ 25lbs
6x Box Jumps @ 24''
6x Swings @ 50lbs

2) 5 rounds for time
8x Thruster @ 65lbs
200 meter run

3) 50x Sandbag Getups @ 80lbs

4) 1 round
50x Shoulder Handjob
30 sec Jane Fonda

Friday 4/15

2011-04-14T10:22:00.000-07:00

C-SATisfaction
Objective: Stamina

Warmup:
1) 3 rounds
5x Lunging Dislocates
5x Pushups
5x Hip Swivel each side

Training:
1) 12 rounds for time
4x Sandbag Getups @ 80lbs each side
4x Burpee
400 meter run

2) 2 rounds
30 second Jane Fonda Complex
50x Shoulder Handjob (5/2.5)

Comments: Not much to say on this one, you'll know everything that has to be said when you finish. Work hard here guys.

Heading to Paul Howe's Tactical Rifle Operator Course this weekend. Howe owns a company called Combat Shooting and Tactics located Northeast of Houston.

Thursday 4/14

2011-04-14T07:28:00.000-07:00

Sky Hammers her last Big 24 Session.

Had 3 girls do a 1 rep max on Front Squat this week. All increased their max by at least 10 lbs, 2 hit the women's strength Standard of 1.0 x bodyweight. Big 24.....

Wednesday 4/13

2011-04-13T07:31:00.000-07:00

Octavian jumps 20 lbs from his last 1rm - more proof that Big 24 Works

Nano
Objective: Strength

Warmup:
1) 4 rounds
Barbell Complex (65/75/85/95)
5x Shoulder Dislocates with PVC
Pigeon Stretch

Training:
1) 5 rounds
3x Squat Cleans (85% of 1RM or DBD)
3x Mantis

2) 6 rounds
5x Walking Lunges with Sandbag (DBD)
5x Jingle Jangles
3x Shoulder Scarecrow

3) 6 rounds
10x Curl to Press
5x Heavy Single Arm Row

Tuesday 4/12

2011-04-12T09:36:00.000-07:00

Originally this site was just me posting the sessions my athletes did when I remembered. Over the months it has gotten more consistent and the number of viewers has increased more and more.

Unlike Military Athlete most of my athletes do not train 5x week. So I have gone back and forth about what to post on Tuesdays and Thursdays. Should it be thoughts, articles, or separate programming? Honestly I am still not sure.

Something new is our exercise page. It's still a work in progress, I hope to have them all done by the end of this week. These exercise demo videos will allow the home viewer to get a better idea of the exercises.

Below is an example. I hope these videos will help out you athletes working abroad.

Monday 4/11

2011-04-11T07:43:00.000-07:00

Joe working through Tuesday's session

Flaming Torches
Objective: Work Capacity

Warmup:
1) 1 mile run moderate pace

2) 3 rounds
5x Lunging Dislocates each side
5x Hip Swivel each side
Pigeon

Training:
1) 12-11-10-9.......1
Box Jump (24'')
Dumbell Push Press (35#)
Jingle Jangle
Ball Slams
Burpee

2) 5 rounds
3x Sandbag Getup each side (80#)
45 second plank

Comments:
Solid ass kicker for about 20 minutes. All these movements are super metabolic and short. Circuits like this are great to train mental fitness, there is nowhere to hide, nowhere to catch your breath. Remember.....

No rest in transition - move to the next exercise and knock out a few reps
Rest when you have a few reps in the tank - don't take it to failure
Limit your rest to 5 breaths - no more, 5 breaths is plenty to get your shit together

Mental Fitness / Mental Toughness is one of the most transferable things we train in the gym. If you train to suffer in the gym then when the time comes to perform under stress / fatigue you'll be mentally prepared for what's to come.

Friday 4/8

2011-04-07T21:51:00.000-07:00

2 weeks down for the Athletes doing Big 24 - one to go

King
Objective: WCAP

Warmup: 4 rounds
3x Sandbag Getup each side @ 80lbs
6x Swing @ 50lbs
30 seconds jingle jangle
Hug Mobility

1) 4 rounds for time
Barbell Complex (85/55)
400 meter run

Rest 3 minutes

2) 10 minute AMRAP
3x Atomic Man Makers (25/15)
100 meter run

3) 3 rounds
Plank Complex
25x situps

Comments:
2 Hard circuits back to back. No bullshit. Attack each one hard.

Wed 4/6

2011-04-06T06:49:00.000-07:00

Atomic Athletes hammering through Round 3 of Big 24

Parabola
Objective: Strength

Warmup: 4 rounds
10-8-6-4 Deadlift - increase weight each round
3x hip swivel each side
3x lunging dislocates each side
30 second lateral shuffle

1) 5 rounds
2x Deadlift @ 85% of 1RM
pigeon stretch

2) 6 rounds
5x Front Squat - increase weight until difficult but doable
3x jumping lunge each side
2x shoulder sweep

3) 6 round
6x Scotty Bob @ 25lbs
4x pullup
Foam roll IT

Comments:
Every time I do Big 24 I just get stronger and stronger. I finished the Exercise at 145lbs - Power Clean + Push Press at 185lbs - and Squat Cleans at 235lbs - each for 5 sets of 3. I did a 1RM with Front Squat yesterday and hit a new PR at 325lbs. Up 10lbs from January.

My Lab Rats are hammering through this with purpose. Most have never done a true strength cycle before with progressive loading and are already believers, the numbers don't lie.

Heavy Deadlifts today. Make sure you are warm going into the 5x2. If you are a strong athlete that will be training at 300lbs + then grab a few extra warm up sets. I usually do the following loading: 135-185-225-275-305 before something like today's session. When ever you are training the bigger / heavier lifts you need a few more sets to prepare the body. Something like the Exercise won't have such a heavy warmup scheme - you figure a strong athlete will be working at 135-155 for 3 reps.

-Jake

Tuesday 4/5

2011-04-04T20:27:00.000-07:00

Above: Range Fitness in a 20lb Vest. Not sure the vest was a good idea......

Lemon Parade
Objective: Stamina

Warmup: 4 rounds
200 meter run
3x Flow Drill

Training:
1) 4 rounds
1 mile run threshold pace - fast as you can without straining
3 minute rest

2) 3 rounds
Foam Roll IT band - 30 sec each leg
Instep to Pigeon
Foam Roll Back
3x Shoulder Sweep

Mon 4.4

2011-04-03T09:02:00.000-07:00

ChopZilla
Objective: Work Capacity

Warmup: 5 rounds
3x Scotty Bob @ 25
6x Lunge each leg
100 meter run
Instep Stretch

1) 10 rounds
4x Curtis P's @ 65lbs
200 meter run
30 sec rest

2) 5 rounds
8x Weighted Situp @ 45lbs
20/20/20 Bridge
8x Slasher @ 35lbs each side
8x 1 leg deadlift @ 65lbs each leg

Comments:
20 minute work capacity here guys. The Curtis P's are loaded light, move the barbell fast and run hard. You have 30 seconds of rest each round so work hard.

1 Curtis P = hanging squat clean + lunge + lunge + push press

Fri 4/1

2011-04-01T14:02:00.000-07:00

Hecho en Mexico
Objective: Hybrid

Warmup: 10,9,8,7....1
Pushup
Situp
squat jump

Training:
1) 8 rounds
3x Bench press
3x Backwards lunge with twist

2) 10 minutes
Sandbag Getups @ 80lbs

3) 4 rounds
8x 1 leg deadlift each side
60 second elevated plank
3x hip swivel

4) 1 round
30 sec Jane Fonda each side
50x Shoulder handjob each side

Thursday 3/31

2011-03-31T06:52:00.000-07:00

Una Mas
Objective: Stamina

Warmup: 4 rounds
200 meter run
3x flow drill

Training:
1) Same as Tuesday fellas. Long slow distance day. Next Tuesday we ramp up the intensity and start to work.

Comments: Fireman carry up a hill. Simple - no joke - hard and effective training.

Wednesday 3/30

2011-03-30T05:03:00.000-07:00

Tacos de Micho
Objective: Hybrid

Warmup: 4 rounds
3x dislocates
3x Overhead Squats with PVC
3x Snatch with PVC
10x swings
200m run

Training:
1) 8 rounds
3x The Exercise (hang snatch + overhead squat = 1x)
2/2/2 Toe Touch Complex

2) 5 rounds
60 sec 25 meter sprints
60 sec rest

3) 4 rounds
8x Ankle to bar
8x kneeling slasher @ 35lbs
3x scorpions each side

4) 1 round
30 sec Jane Fonda Complex each side
50x Shoulder hand job @ 5lbs

Comments:
The exercise is a hanging snatch + an overhead squat. If you've never done olympic lifting or just suck at it don't fret. Keep working on it. You'll be amazed at your progress just in one session.

Tuesday 3/29

2011-03-29T09:07:00.000-07:00

Sucker Punch

Training:
1) Repeat last Thursday's session - same pace - same duration - same level of effort

Comments:
I have about 10 athletes going through Rob Shaul's BIG 24 strength cycle. This shit is no joke and it works. He claims that it is his greatest accomplishment as a strength coach. It's 3 total body lifts - all 8x3's with set loading. It's amazing watching my athletes get stronger and more proficient at the lifts. I am already having to bump some up faster then the prescribed loading suggests due to such a drastic improvement in form.

They are learning that it's not only a strength issue but a technique one as well. Olympic style lifting is very "martial art" like. Once you learn the movements and how to do them efficiently you will be able to move way heavier loads.

Below is a video that shows just how much technique comes into play in these lifts.

Monday 3/28

2011-03-27T16:32:00.000-07:00

Sabor Completo
Objective: Hybrid

Warmup: 4 rounds
mini leg blaster
3x pullups
6x shoulder dislocates with PVC
200 meter run

Training:
1) 8 rounds
3x Front Squat
Frog Stretch

2) 10,9,8,7....1
Jingle Jangle (5 meter sprint, 1 length =1x)
Heavy Kettlebell Swing 50 + lbs
Wall Ball @ 20lbs
Pushups

3) 4 rounds
8x Russian Twist with 45lb Plate
8x Weighted situp with 45lb plate
Cobra Stretch

4) 1 round
30 second Jane Fonda Complex each side
50x shoulder handjob @ 5lbs

Friday 3/25

2011-03-25T06:11:00.000-07:00

Naked Ginger
Objective: Hybrid

Warmup:
1) 4 rounds
6x Dumbell Thruster @ 25lbs
6x Lunging dislocates
30 sec lateral shuffle
Pigeon stretch

Training:
1) 6 rounds
8x Military Press
Hug Mobility

2) 15 minute AMRAP
3x pullup
6x hanging squat clean @ 85lbs
9x situps
200 meter run

3) 2 rounds
30 sec Jane Fonda Complex
50x shoulder handjob each side

Thursday 3/24

2011-03-24T07:35:00.000-07:00

Drudgery #2
Objective: Stamina

1) 40 min moderate run - Zone 2

Comments: We will do 3 slow runs before moving into intervals. Use the chart below to find out the pace you should be running.

Trying to build an aerobic base here. Continue with you normal MWF training routine. Hit these sessions T/Th.

Wed 3/23

2011-03-23T06:47:00.000-07:00

CHIPS
Objective: Hybrid

Warmup:
1) 4 rounds
3/3/3 Clean Complex with PVC
8x Pushups
8x Front Squats @ 95lbs
50x step ups

Training:
1) 8 rounds
3x Squat Clean
3x hip Swivel

2) 10 rounds
6x burpee
suicide sprint

3) 5 rounds
6x Ankle to Bar
6x Russian Twist with 45lb plate
6x Good morning @ 55lbs
30 sec elevated plank

Comments:
The clean is my favorite lift. It's also my strongest. It seems very difficult to find a good, short, and concise block of instruction on the clean. There is so much information in regards to efficient and proper execution. Greg Everett has like 80 pages dedicate to it in his book. We are working on consolidating the information from various sources and getting a video for it along with all the foundational lifts.

Enjoy the suicide sprints....
One cone 5 meters out - the other 20 meters out. Run to first one and touch - back to start and touch - out to the 20 touch and back to home. Should be about 30 sec work and 30 sec rest.

-Jake

Tuesday 3/22

2011-03-21T13:10:00.000-07:00

Drudgery:
Objective: Stamina

Warmup:
1) 4 rounds
10x pushups
10x situps
10x squats
100 meter run

Training:
1) 5 mile run for time

Comments:
Whoa. I can honestly say this was the most awful thing I have done in a long time. To be accurate we ran it on a 400m track. 20 laps around a track is total drudgery.

The last time I did this was in the Military and I was a hefty 195lbs. Too much Mega-Mass and Flex magazine. Sub 40 minutes is the standard and that was difficult then. I ran a 34:10 today at a feathery light weight of 165lbs.

This is just a bench mark. The next 4-6 weeks we will have running workouts programmed for Tues/ Thurs. Look for a retest in just over a month.

I picked up the above watch just before the run. It's not super hollywood looking but is a damn good training watch. It counts your laps, allows you to review each split, gives you an average, and a best lap as well. Not a runner? Use the split counter to count rounds in an AMRAP or Rounds for time. It also has 5 interval timers. So you can set it for something like below and it will count the rounds for you.

5 rounds
20 sec burpee
20 sec swing
20 sec ball slam
30 sec rest

$55 at http://soleusrunning.com

Monday 3/21

2011-03-19T17:18:00.000-07:00

Ninja Foot
Objective: Hybrid Session

Warmup:
1) 4 rounds
6x Goblet Squat
6x Lunge each leg
12x pushup
Instep stretch to pigeon stretch

Training:
1) 8 rounds
3x Back Squat - increase until difficult but doable
3x hip swivel
3x shoulder dislocates with PVC

2) 4 rounds for time
400 meter run
5x Scotty Bob @ 35lbs
5x Box jump @ 24''
8x Swing @ 50lbs
8x Ball Slam

3) 5 rounds
4x 1 leg deadlift each side @ 35lbs
4x 1 arm situp each side @ 35lbs
8x Slasher each side @ 35lbs
8x Plank Walk up each side

Comments:
The idea of a "HYBRID" session is to train Strength and Work Capacity along with a core circuit in 1 session.

The strength portion will be a heavy foundational lift - Cleans - Presses - Squats etc.

We then shift into a 10-20 minute Work Capacity session hammering the lungs.

Finish off the hour with a core session.

Friday 3/ 18

2011-03-17T21:05:00.000-07:00

Mata-Moras
Objective: Stamina - 60 minutes

1) 16 rounds or 60 minutes
3x Manmaker @ 25lbs
3x Pullups
3x Jumping Lunge each leg
3x Sandbag getup each side @ 60lbs
3x Burpees
30x stepups

Comments: No bullshit here guys. 1 hour of hard work. Fastest guy finished in about 56 minutes. No warmup, just get to it. Gym based stamina is high volume and lighter loads and really mentally challenging.

Wednesday 3/16

2011-03-16T06:41:00.000-07:00

Boyda the Beast
Objective: Strength

Warmup: 4 rounds
5x Deadlift - start at 95lbs - then go to 115, 135, 155
3x shoulder smash
200 meter run

Training:
1) 6 rounds
3x Deadlift - increase load until difficult but doable
Instep to Pigeon stretch

2) 6 rounds
5x Heavy dumbell lunge each leg
5x box jumps at 24''
3x Y and L

3) 6 rounds
8x strict military press - difficult but doable
6x single arm dumbell row in plank @ 50lbs
4x single leg deadlift @ 25lbs

Comments:
Good old deadlifts.........gotta love them

Men's Strength Standard is 2x Body weight

Most of my athletes are still learning how to set the lower back and utilize the posterior chain so we keep their loading reasonable. Soon as they start to round they have to drop weight.

Owning each rep is imperative with all the lifts. Don't just get it up, do it with some style and stomp it. When your form gets sloppy drop weight.

Tips:
- Feet slightly narrower then shoulders
- Alternate grip
- Keep bar against the shins and keep close to body as you lift it
- Keep hips higher then the knees, we find that a high hip position reduces lower back soreness
- Chest out back flat.............always
- Don't bounce it, dead stop each time
- Chalk up

The most common problem I see with my athletes is the inability to press the hips back and load the posterior chain. Think like stripper here guys. Slight bend in the knees and press that ass back. You'll feel it in the Hams, glutes, and lower back. So much of our training is on the front side of the body, lets get balanced.

-Jake

Tuesday 3/15

2011-03-15T13:32:00.000-07:00

Kamal 5 days out from UFC 128

Monday 3/14

2011-03-14T10:56:00.000-07:00

Dragon's Taint
Objective: 20 minute Work Capacity

Warmup: 4 rounds
6x dumbell thruster @ 25
6x shoulder dislocates with pvc
3x hip swivel each side
3x strict pullups

Training:
1) 20 minute AMRAP
6x Hang Clean and Press @ 75lbs
8x Renegade row @ 25lbs (4 each side)
10x Sandbag Front squat @ 50lbs
100m Shuttle Run

2) 5 rounds
4x 1 arm situp @ 25lbs
6x Bird Dog
8x Slasher
30/5/30 Sean special (30 sec side plank / 5x pushup / 30 sec side plank)

3) 1 round
100x glute leg lift each leg
50x shoulder hand job each side @ 5lb plate

Friday 3/4

2011-03-11T05:27:00.000-08:00

Joe working through Monday's AMRAP

Bun B Isn't White??
Objective: Strength TLU

Warmup: 4 rounds
Barbell Complex (65, 45)
6/6x Plank Walkups
6x Shoulder Dislocates
3/3x Hip Swivels

1) 5 rounds
5x Deadlift (increasing until DBD)
100m Sandbag Carry
15x Handjobs (5, alternate sides each round)

2) 5 rounds
6x Lunges (95,65)
4x Jump Squats (95,65)
4x Jump Squats (body weight)
2x Ultimate Shoulder Stretch

3) 5 rounds
12/12x DB Floor Press (35, 20)
15m Tire Pull (+80, +45)
Instep to Pigeon (3-5 seconds)

Thur 3/10

2011-03-10T13:53:00.000-08:00

1 week out from UFC 128. These guys are looking good. Finishing up the session with 50x Sandbag Getups @ 80lbs.

Wednesday 3/9

2011-03-09T07:00:00.000-08:00

Good Cop, Bad Cop
Objective: Stamina

Warmup: 1 mile run

1) 5 rounds
60 seconds with a 35lb kettlebell
   Swing
   Clean and Press
   Goblet Squat
   Lateral Hops
   Lunges
   Turkish Getups
   1 Arm Weighted Situp
   30/30 Side Plank
60 sec rest

2) 4 rounds
10/10x Elevated Hip Bridge
6/6x S.L. Deadlift (35, 25)
4x A2B
3x Toe Touch Complex

Monday 3/7

2011-03-06T19:37:00.000-08:00

Bitch Slap
Objective: Work Capacity 40 min

Warmup: 4 rounds
4/4x TGU (25,15)
4/4x Russian Twist (25,15)
8x Pushups
8x Dislocates
200m run

1) 40 minutes AMRAP
3x Barbell Burpees (85,55)
4x Burpees
5x SBGU (80lb,60lb)
6x Ball Slams (15lb,12lb)
400m run

2) 4 rounds
Peanut Crunch
Pigeon (15-20 sec)
3x Ride it Down Squat
6x Shoulder Scarecrow

Comments:
Just got back from Fort Richardson Alaska for the 2nd Squad PT Seminar with Rob Shaul at www.militaryathlete.com and the 501st Airborne Battalion.

Above is a picture of Dave and Rob hammering through Big 24 at Arctic Crossfit, a free gym setup in an abandoned hangar. Awesome place to train. The room was so big and empty it kind of fucked with your spatial senses.

Today's session is no bullshit. Hit it hard.

-Jake

Fri 3/4/11

2011-03-04T10:44:00.000-08:00

Out both ends.....
Objective: WCAP 10/10

Warmup:
1) 400m run

2) 3 rounds
15x squats
10x swings @ 35lbs
5x pullups

3) 400m run

Training:
1) 10 rounds
5x clean grip snatch - use weight that is reasonable - 45 to 75lbs
suicide sprint

2) 10 rounds
20 sec Sandbag back squat @ 60lbs
10 sec squat jumps
30 second rest - 5x shoulder dislocates during rest

3) 4 rounds
4x kneeling sandbag keg lift each side @ 40lbs
6x barbell russian twsits each side @ 25lbs
8x RDL
30/30 side plank

Wednesday 3/2/11

2011-03-01T21:45:00.000-08:00

Bacchus
Objective: Strength / Technique

Warmup: 4 rounds
6x Dumbell Pushpress @ 30lbs
6x single arm row @ 30 lbs
6x shoulder dislocates with PVC
200m run

Training:
1) 8 rounds
3x Push Jerk
3x Shoulder Sweep - 1 side per round

2) 6 rounds
5x weighted pullup - start @ 15lbs and adjust accordingly
6x Dumbell floor Press each side start @ 35 and adjust accordingly
3/3/3 Toe Touch Complex

3) 6 rounds
8x Walking Sandbag Lunge each side @ 60lbs
3x jumping lunges each side
15x Shoulder Hand job each side @ 5lbs

Comments:
So one of our foundational lifts is the push press. Dan John calls this the king of upper body lifts. One thing I noticed is that when my athletes start going heavy on this exercise they naturally switch to a push jerk. Why wouldn't they? You are using your body more efficiently to achieve a desired goal - getting the bar overhead. The difference between the two is very clear to me but my athletes have difficulty seperating the two. So today I taught this exercise to all my athletes. The ones who were just learning it stayed light, the more expereinced athletes actually got to go heavy today.

In a nut shell without getting too geeky.......
1) Start with the bar in the rack position, make sure it's resting on the meaty portion of your shoulders. This will give you a solid base to where when you explode up most of the power generated from the hips and lower body will be transfereed to upward movement of the bar.

2) When you drop down keep is short then EXPLODE up. This is not a slow motion movement but a very fast and explosive one. The "dip" should be around 2'' and you should explode up as if you want to go through the ceiling.

3) As soon as the bar's momentum begins to slow drop under the bar with arms fully extended and knees bent. The only hard part here is stabilizing the load over head.

Since today we are just learning the basic movement we are working off the racks. Once proficient go ahead and work from the ground. You'll notice that once you start working with heavy loads it becomes difficult to lower it. Don't. Just drop it, then clean it back up to the rack and repeat.

Tuesday 3/1/11

2011-02-28T23:07:00.000-08:00

Annie Repping at The Fittest Games

Every Tuesday night we do something called "Night Ops." It's basically training at night in Austere locations around town. Lately I have been doing it in a weighted vest. The additional abuse on my knees, ankles, and feet was surprising. The vest is only about 25lbs and the mileage is always under 3 and usually on soft surfaces.

It made me think about all the heavier runners I see logging in 20+ miles a week and the amount of impact they are putting on their joints.

The interesting thing about running is that if you want to get significantly faster one of the best things you can do is get lighter. I run once a week now and its usually interval based sprinting. While in Fort Benning I ran 4-5x a week and struggled to run a 13 min 2 mile. I can do it now while holding a conversation. Am I a more conditioned runner? I don't think so. I think it's the 20lbs of unnecessary muscle mass I was carrying.

If you are looking to get faster you need to evaluate if you are carrying too much weight, this can be body fat or excessive muscles mass. If so lose it. Your times will be faster and your joints will thank you.

Monday 2/28/11

2011-02-26T11:43:00.000-08:00

Sticker Doodle
Objective: Work Capacity - Core emphasis

Warmup:
10,9,8,7.....1
Pushups
Squats
Situps

Training:
1) 8 rounds
400 meter run
3x Sandbag getups each side @ 80lbs
3x kneeling sandbag keg lift each side @ 40lbs
3x jumping lunges each side
3x pullups (strict for men, women may kip)
30 sec plank walkup

2) 3 rounds
3x squat to stand
3/3/3 Toe touch complex
3x floor slide

3) 2 rounds
Jane Fonda Complex - 30 sec each movement
50x shoulder hand job

Comments:
Hard work capacity session today. Everything is 3x so its easy to remember. I've noticed with myself and my athletes that it is very difficult to keep track of shit when going deep into the suck. Many times athletes ask for chalk to keep track of rounds, don't let them. Thinking clearly under physical duress is part of training our "mental fitness." If you or your athletes forget which round you are on always guess on the lesser side, think of it as punishment for not staying situationally aware.

I know there are many exercises on the programming that may seem strange and unfamilar. Rest assured we are slowly but surely building our exercise description videos. Soon guys.

So you'll start to see circuits like part 3 more often. What is the purpose? Stabilizer strength. All those little tiny muscles that surround the joints (shoulders and hips specifically) need to be strong and supportive to take the abuse that hard training and competition puts on the body. The stronger these supportive muscles are the less likely you are to get hurt.

Enjoy today, it'll be as hard as you make it. Really push the 400m run.

-Jake

Fri 2/25

2011-02-24T17:59:00.000-08:00

Bush Dive
Objective: Strength
Warmup:
1) 4 rounds
3x squat to stand
3x Shoulder dislocates with pvc
3x overhead squat with pvc
200 meter run

Training:
1) 8 rounds
3x Overhead squat - increase until difficult but doable or 85% of 1rm
3x shoulder scarecrow

2) 6 rounds
5x dumbell lunge each leg @ 35lbs
3x jumping lunge each leg
3x mantis

3) 6 rounds
8x alligator pushup
4x tarzan pullup
10 sec foam roll It band

Thursday 2/24

2011-02-24T17:58:00.000-08:00

Wed 2/23

2011-02-23T13:01:00.000-08:00

Yankee Cocksucker
Objective: Stamina

Warmup:
1) 400m run
2) 5 min KB Complex
3) 400m run

Training:
1) 15, 14, 13......1
Sand Bag squat @ 80lbs
Scotty Bob @ 25lbs (Pushup - row = 1 rep)
10 meter sprints
Romanian Deadlifts @ 85lbs
Weighted situps @ 35lbs

2) 3 rounds
3x shoulder sweep
pigeon stretch
3x Y and L
10 sec glute ball

Comments:
KB Complex = 30 seconds on each side of the following exercises
Swing
Shoulder Press
Slasher
Lunge
Figure 8

15 down to 1 is no bullshit. The original version of this is called Ultimate Driving machine. It calls for 135lb Deadlifts, 95lb front squats, GHD situps, Scotty bobs, and 35lb double KB clean and press. Regardless of what exercises you select it is a smoker. Look for 40+ minutes of hard work.

Tues 2/22

2011-02-22T06:42:00.000-08:00

Training these fighters has been interesting. They have spent their entire lives on the ground wrestling - Kamal is an Olympian while Reza is the Swedish National Champion - but both are from Azerbaijan.

Kamal told me when they were little and it was cold outside all the village kids would pile into a small building and wrestle for hours. Watching the way they move on the ground is quite an impressive sight. Reminds me of two rams butting heads.

Watching them move in the gym is a different story. It's awful. A life long "gym rat" has thousands and thousands of hours moving raw iron in front of mirrors perfecting form. These guys don't have that muscle memory, and honestly they don't need it right now.

What I have had to with Kamal and Reza is take it back to basic brute strength training. Sandbags, Tire drags, ball slams, farmer carry, and simple barbell movements are a few we've been using. Kamal is 4 weeks out from UFC 128. His training time is precious. Along with strength and conditioning he has boxing, BJJ, and wrestling all scheduled into his weekly schedule. I can't waste his physical and mental energy teaching him how to Clean and Snatch.

That being said - keep it simple, keep it hard.

Getting strong and fast isn't rocket science, just a whole lot of hard work.

-Jake

Monday 2/21

2011-02-20T20:04:00.000-08:00

Sticky Loins
Objective: Work Capacity

Warmup:
1) 200 Step ups - 18'' box or tire
2) 3 rounds
5x lunge each leg
5x shoulder dislocates
3x hip swivel each leg

Training:
1) 10 rounds
8x burpee
8x 10 meter sprint
30 sec rest

2) 10, 9, 8.......1
KB Swings @ 50lbs
Wallball @ 20lbs
Box Jumps @ 18''

3) 4 rounds
8x Turkish Get up
6x Ankle to bar
4x plank walk up each side
Flow Drill

Comments:
Flow Drill......see below.

Sometimes the simplest circuits can be the most brutal. You don't need to get all geeky with programming work capacity sessions. Keep it simple and keep it hard.

Friday 2/18

2011-02-17T14:54:00.000-08:00

A million little pieces
Objective: Strength

Warmup: 4 rounds
6x Bench Press starting and 95lbs and increasing each round
6x shoulder dislocates with pvc
6x lunge each leg with 15lbs dumbells
6x hip swivel (3/3)

Training:
1) Work up to 1RM Bench Press

2) 6 rounds
2x Bench Press @ 85% of 1RM
3x pullups
2x Floor Angel

3) 6 rounds
1x 20 meter heavy tire drag - increase until difficult but doable
2x 25 meter sprints
3x squat jumps
15x Shoulder handjob @ 5lbs - 1 side per round

4) 6 rounds
6x Barbell Thruster @ 95lbs
6x Jingle Jangles
Instep Stretch to pigeon stretch

Comments:
Honestly Bench press is my least favorite lift, coincidentally is also is my weakest. I can barely meet the men's strength standard of 1.5x your body weight.

Unless you are a football player bench press may not be a sport specific / functional movement.

It's still a great upper body lift and should be integrated into your programming.

Things to consider when finding a 1RM:
- After the warmup do a set of 3x, then 2x, then go to singles. Experienced athletes will know more or less where they should be. Newer athletes will need to be loaded.
- Rest about 2 minutes between singles
- There is still a whole session to do so don't dick around, get it done quickly.
- The reason we find 1RM's is so we can train at the appropriate loads. If the last time you did a 1RM was pre-deployment or 2 years ago then you need to reassess your strength before training at 85%.
- Don't get too wrapped up in setting a new PR, we aren't at the crossfit games, we are just in the gym doing a strength session. Some days we are stronger, some days we are weaker.
- Be smart. There is no excuse for getting hurt in the gym.

On part 3 the tire should be heavy. I had to actually sit on it at one point because I had a 240lb hockey player that was just to damn strong. Start with a 45lb plate + 80lb sandbag. Go up from there. It should be a slow hard walk, not a fast run. Load accordingly.

Thursday 2/17

2011-02-17T14:51:00.000-08:00

Reza and Kamal going at it with some sandbags. Since Kamal has about 4 weeks till his fight at UFC 128 we are moving into sport specific training.

See the fight card go to the following link:

http://www.ufc.com/event/UFC128#/fight/Jim-Miller-Kamal-Shalorus

Wed 2/16

2011-02-15T15:33:00.000-08:00

Workman-like
Objective: Work Capacity 10/10

Warmup:
1) 1 mile run

2) 1 round mobility complex

Training:
1) 10,9,8....1
Sandbag Back Squats @ 80#
KB Swings @ 50#
Jingle Jangles (5m sprint out and 5m sprint back =1)
Dumbell Shoulder press @ 35#

2) 10 rounds
100 meter sprint every minute on minute

3) 25-20-15-10-5
situps
30 sec plank

Comments:
This session broke the athletes that did it and I am not sure why. I almost stopped the music to tell them to fucking man up and finish the work.

That's how you should approach training, with a workman-like attitude.

Whether you are a competitive athlete, industrial athlete or a recreational one, you are here for one reason. To get stronger and faster. Leave the social chit chat at the door. Come in and work hard.

Personally, I relish the hard work. Working my ass off covered in sweat, dirt, and sometimes blood with some of my best friends is one of the most gratifying experiences ever. All of my close friends have been training partners at some time whether it be cycling, jiu jitsu, or in the gym. The bonds you create with training partners will last a lifetime.

Mental Toughness can and should be trained. Move FAST through the first circuit. It is for time.

Tuesday 2/15

2011-02-14T18:42:00.000-08:00

Coach Jake Saenz working with Military Athlete in Alaska during a squad pt seminar in January.

Rob Shaul owns www.mtnathlete.com and www.militaryathlete.com and is my coach and mentor.

Mon 2/14

2011-02-13T16:43:00.000-08:00

24 degrees outside in Texas?

Stitch and Bitch
Objective: Strength

warmup:
1) 4 rounds
200 meter run
5x power clean @ 95
5x push press @ 95
5x shoulder dislocates with PVC

Training:
1) 5-4-3-2-1-1-1
Power Clean + Push Press
Flow Drill

2) 5 rounds
Leg Blaster
30 seconds rest

3) 8 rounds
20 seconds max pushups
10 seconds rest

4) 3 rounds
max pullups
25x situps

Comments:
A power clean + push press is a great total body lift. There are 2 parts - the clean - then the push press. Don't get into a rush and mash them into one movement.

Flow Drill=
walk the hands out to a pushup, do one
chest back down into the cobra stretch
scorpion on each side
push back up, walk the hands back
do a deep squat

-That sounds really confusing, I will make a video tomorrow and insert here

Get the bar up to the rack - reset - take a breath - then dip and punch that fucker through the ceiling. You should only dip down about 4''. It's not a squat then press like a thruster.

Leg Blaster =
20x squats
20x lunges (10/10)
10x jumping lunge (5/5)
10x jump squats

Part 3 just sucks. I haven't seen anyone stay unbroken on this and not go to their knees. You will hit failure. Soon as you start drop your knees and keep working. It's only 4 minutes.

Fri 2/11

2011-02-10T19:47:00.000-08:00

Hippity What?
Objective: Work Capacity

warmup:
1) 3 rounds
4/4x single arm snatch @ 40lbs
8x pushups
12x squats
400 meter run

Training
1) 10 rounds - 1 round every minute on the minute
6x single arm snatch right
6x single arm snatch left
20 meter sandbag carry (10m out-10m back)

2) 10 rounds - 1 round every minute on the minute
30 seconds hippity hops
5x pushup
rest till 1 minute is up then repeat

3) 4 rounds
8x russian twists with barbell - load @ 25#
8x Ankle to bar
50 meter plate pinch carry
HUG mobility

Comments:
On part 1 we are looking for about 20 seconds each round of recovery. If you find yourself with only 5 seconds rest then drop reps to 4x-5x reps each side or shorten the sandbag carry some. 40 sec work - 20 sec rest

You can do snatches with kettlebells or dumbells, either work. A kettlebell will flip up and over the hand, inexperienced athletes will find this usually results in a sore wrist from a heavy thud. Keep the movement fast - use the lower body to initiate the movement then punch up and out over head. The slower the movement the more dramatic the "thud" will be. You'll know what I am talking about soon as it happens.

Dumbells are great for new athletes, they don't fly around as much.

I had my fighters shadow box during the second circuit instead of doing the pushups. This is how we train sport specific. A fighter has to go at high intensity for short bursts then recover quickly, today we did 30 seconds of hard work followed by 30 seconds of recovery. There recovery in the ring is not sitting down or putting there hands on their hips. They have to recover while avoiding getting their head caved in. About half way through I also had them keep their hands up during the hippity hops, train like you fight.

Check this - Military / MTN athlete in Men's Journal....
http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/3

Thur 2/10

2011-02-10T08:06:00.000-08:00

Mad Dog and the Prince of Persia working through the session that you guys will do tomorrow......

Wednesday 2/9

2011-02-09T13:58:00.000-08:00

DK during Friday's Front Squat 1 rep max

Men's standard is 1.5x Bodyweight

Bloody Hatchet Wound
Objective: Work Capacity 20 min

Warmup:
3 rounds
400 meter run
3x man-makers - light weight
5x shoulder dislocates

Training:
1) 8 rounds
30 sec med ball slams
30 sec swings @ 35
30 sec box jumps
30 sec dumbell thrusters @ 25lbs
30 sec rest

2) 4 rounds
8/8x cauldron
8/8x plank walk up
8x wgt situps
Cobra stretch
pigeon stretch

3) 3 rounds
3/3/3x Toe Touch Complex
3/3x Floor Angel
3x squat to stand
10 sec Glute ball each side

Tues 2/8

2011-02-08T07:04:00.000-08:00

Kevin, Reza, and Kamal working through a 12-1 countdown. Reza is the Sweedish Freestyle National Champion.

More about Reza here......KABOW

MONDAY 2/7

2011-02-07T13:00:00.000-08:00

Parachute Panties
Objective: Strength - TLU

Warmup:
1) 4 rounds
6x deadlift starting at 95lbs and increasing each round
6x pushups
6x shoulder dislocates with PVC
3x hip swivel

Training:
1) 6 rounds
3x deadlift - increasing to 85% of 1rm or DBD
3x Ankle to bar

2) 6 rounds
5/5x Dumbell / Kettlebell floor press - start @ 35lbs increase to DBD
5x plyometric pushup
3x pullups
Instep stretch to pigeon stretch

3) 6 rounds
8x DB / KB front squats - start at 35lbs increase to DBD
6x Jingle Jangle (5m sprints)
3x squat jumps
30x shoulder handjob on 1 side - do other side next round

Fri 2/4

2011-02-03T13:43:00.000-08:00

Saucy Girls

Objective: Work Capacity

warmup:
1 mile run
40x Sand bag get ups @ 60lbs

Training:
1) 10 minutes AMRAP
3x burpees
25m SB carry at 80#
25m sprint

2) 10 rounds - 1 round every minute
5x Thruster
Suicide Sprint
Every 60 sec

3) 4 rounds
20x situps
10x Straight leg deadlift @ 2x25# dumbells
5x kneeling sandbag lift @ 60# each side

Comments:
Part 1 is a real ass kicker. Stronger Athletes should be running with the sandbag each time. We carried the back out 25m dropped it then ran back - did 3x more burpees then ran to the bag and carried it back. So the run/carry flip flop each time. Confusing? You should have seen me try to explain it to the athletes.

Solid hard session today. The Thruster/ suicide combo is not too bad. Look for 20-30 seconds of rest each round.

Thur 2/3

2011-02-02T18:07:00.000-08:00

Above: Dane - Jake - Kevin working through a session earlier this week

10 rounds
5x hanging squat clean @ 85lbs
suicide sprint
every minute on minute

Wed 2/2

2011-02-01T15:03:00.000-08:00

Black TP
Objective: Strength

warmup: 4 rounds
6x hanging squat cleans
6x dumbell push press @ 25lbs
200m run
6x shoulder dislocates

1) 5 rounds
3x squat clean @ 85% or Difficult but doable
6x swing
pigeon

2) 6 rounds
5/5x walking lunge with dumbells - start at 25# then increase DBD
2/2x jumping lunge - explosive
2/2x Floor angel

3) 6 rounds
10x military press - strict - start @ 65# then increase DBD
5x pullups
3x squat to stand

Comments:
A common question I hear during training sessions is "how much weight?"

You'll often see "DBD" on the programming. This stands for "difficult but doable."

That means that you need to use enough weight to make the set worth doing. There is no set loading scheme. If you are an experienced athlete then you'll have an idea of where to start. Sometimes you'll find the right number in round 1, other times it may take 4-5 rounds. Make note of your lifts so next time you can get to the right load quicker.

If you are following this from afar then what I expect is you to "own" each rep. Owning a rep means you stomp the shit out of it.

Clean - crisp - and with some authority.

If your reps start getting sloppy then drop weight. It is never acceptable to have shitty form.

Tuesday 2/1

2011-01-31T12:46:00.000-08:00

Unless you test your fitness regularly you sometimes can lose sight of your individual progress. Usually in a group setting it's hard to catch up to other athletes - they are in there working hard as well - getting stronger and faster.

The above athlete started training with us last year sometime and was already what most would call "fit." I would have called her skinny but that is just the coach in me coming out. Then she always used a 20lb kettlebell while training, above she is swinging a 50lb bell 10x for 6 rounds stacked with burpees. Stronger? Absolutely.

What does it take to get stronger and faster?

HARD FUCKING WORK

The above athlete works hard. That is why she swings heavier weight then most of the male athletes you see in typical gyms.

It's that easy. Get off your ass, quit whining, go outside and work hard. You'll be amazed at how well it works.

Don't have the money for a coach? Self educate.

That's how I learned, that is how my mentor learned. There is no shortage of information in today's world. Be resourceful.

Train hard.

-Jake

Mon 1/31

2011-01-29T19:13:00.000-08:00

Old man Shaul
OBJ: 20 min WCAP

1) 20 min AMRAP
15x box jump @ 24''
15x swings @ 35lbs
15x ball slams
15x wgt situps @ 25lbs
15x jingle jangles

2) 4 rounds
25m OH plate carry
10x toes to sky
10x seated russian twist with med ball
Ultimate Shoulder Stretch

3) 2 rounds
50x Shoulder Handjob each side
100x Glute leg lifts each side

Comments:
This is a modified version of what I got rocked in while up in Jackson. I'm sure Rob and Tod were very proud of themselves that day.

Move swiftly here, you'll want to take breaks while transitioning. Don't. If you need a rest then knock a few reps out then take 5 breaths - then get your ass back in the game.

All my athletes did very well during this circuit. Next time I won't modify it for them.

Fri 1/28

2011-01-29T18:50:00.000-08:00

Prince of Persia
Obj: Strength

warmup: 5 min
Sandbag getup @ 60

10,9,8.....1
Pushups
Squat Jumps

1) 6 rounds
4x sandbag clean and squat
25 m tire drag with same sandbag
pigeon stretch

2) 6 rounds
5x walking barbell lunge - should be hard but doable
5x squat jumps - unloaded
3x shoulder sweep - 1 side per round

3) 6 rounds
8x Scotty Bob
Tire pull @ 60 lb sandbag on top
2x floor angel

Comments: This format is the same as the squat pt format with MA. 6 rounds of Total/Lower/Upper varying the volume and loading.

The above video is of Kamal Shalorus - former WEC fighter preparing for his UFC debut. See the video below to see why Kamal trains hard.

Wednesday 1/26

2011-01-26T21:06:00.000-08:00

Coach Tod Moore in Jackson, Wyoming

Zippered Whores
Objective: Strength

warmup: 4 rounds
400m run
10x goblet squats @ 35lbs
10x pushups
10x situps

1) 8 rounds
3x Front Squat - DBD - final rounds should be 85% of 1rm
3x hip swivel

2) 6 rounds
5x Bench Press - increase wgt until DBD
5x clapping pushups
5x pullups
pigeon stretch

3) 6 rounds
8x clean grip snatch @ 75lbs
25m tire drag with 80lbs Sand bag
ultimate shoulder stretch

Monday 1/25

2011-01-25T11:23:00.000-08:00

Fucking tires....
warmup: 4 rounds
10x

1) 5 rounds
15x swings @ 35 lbs
50 meter tire drag with sandbag
5x burpee
1 min rest

2) 5 rounds
300m shuttle

3) 4 rounds
15x sandbag getups @ 80lbs
10x plank walkup
5x Ankle to bar

4) 2 rounds
100x glute leg lift each side
50x shoulder handjob each side

Comments:
Cyclic emphasis.

A training cycle will last 2-8 weeks depending on what you are trying to achieve. For base fitness we train 4 attributes: Strength - speed - work capacity - and durability

When training a specific attribute it is important to not neglect the others. Rob Shaul calls this "fluid periodization."

Essentially you are trying to maintain what you have worked hard for in the previous cycle while improving the attribute in the current cycle. By always building one attribute and maintaining the others your OVERALL fitness will continue to increase.

Today's session is 2 interval based circuits. Intervals have rest, allowing the athlete to work at higher intensities then recover. Amrap and RFT formats are structured like a race, and although I love a good race it can be mentally and physically exhausting to race every day.

-Jake

Friday 1/21

2011-01-22T20:00:00.000-08:00

Coach Rob Shaul , Dave Hageman, and myself training at Southside Strength in Anchorage Alaska. All this week I was up there with Military Athlete giving squad pt seminars to some infantry soldiers.

Wednesday 1/19

2011-01-18T22:29:00.000-08:00

Working with the double chains up in Jackson.

Sandbag sluts
Objective: Strength

warmup: 5 rounds
10x pushups
10x squats
10x situps

1) 6 rounds in body armor
4x Sandbag clean and squat @ 80;bs
3x squat jumps
3x ride it down squat

2) 6 rounds in Body armor
5/5x walking dumbell lunge @ 25lbs
5x jingle jangles
pigeon stretch

3) 6 rounds
8x ring pushups
8/8x renegade rows @ 25lbs
Keg stretch

Comments:
The above session is one we had an infantry platoon do today during our squad pt seminar in Fort Richardson Alaska.

Squat Pt is basically a simplified version of the typical Operator / Atomic sessions. The exercises require less equipment and are simpler to perform than some of the more complex barbell movements. You'd be amazed at how bad an 80lb sandbag can fuck up your day.

Training strength is not rocket science. Dan John says to get strong you need to do 3 things.

1) Pick up something heavy
2) Pick up something heavy then walk with it
3) Pick up somehting heavy then put it over your head

What is heavy?  85% of your 1rm is a good start for training 2-3 reps per round.  If you don't know your 1rm or are using unconventional equipment then use loads that are difficult but doable.

Monday 1/17

2011-01-17T22:28:00.000-08:00

Military Athlete labrat Josh working up to 1rm on Front squat. He finished at 365lbs, I surprised myself by getting 315lbs, a 10lb jump from my last 1rm.

Been in Jackson all week with Military Athlete. First day in the gym and I got hammered by Rob and Tod in a 25 minute work capacity circuit. When I say "hammered" I mean lapped. Rob is 12 years older then me. Maybe it was the elevation? No excuses - they flat out kicked my ass.

It's interesting seeing the progression of MA. More individaulized training and programming. Not the typical "one size fits all" session. If an athlete is heading to Denali for a climb or to Argentina to race downhill then their training sessions are specifically designed for that purpose.

I love this model and will start to utilize it. Many athletes have injuries / weaknesses they need to rehab / improve on and their sessions should be designed to address those issues.

I have 3 athletes who are all strong but have some shoulder issues that are holding them back. 2 of them took Operator Ugly and felt that their lack of shoulder strength / stability kept them from performing as well as they should have. Those injuries could require therapy, rest, or both. A specific program should be designed for those 3 athletes incorporating strengthening / mobiity exercises while focusing on lower body strength and work capacity.

Here is the session that Rob Shaul so cleverly named

Jake gone bad
Objective : 25 min work capacity

warmup: 5 rounds
8x romanian deadlifts
8x pushups
8x goblet squats
intep to pigeon

25 minutes - as many rounds as possible
20x box jumps @ 24''
20x swings @ 50lbs
20x ball slams @ 20lbs
20x jingle jangles (5m sprints)
20x weighted situps @ 15lbs

2) 4 rounds
8x ab wheel
8x Ankle to bar
8x slasher each side @ 35
20/20/20 plank (side, front, side)

Friday 1/14

2011-01-09T08:14:00.000-08:00

Cheeba Chews
warmup: 3 rounds
mini leg blasters
10x pushups
pigeon

1) For time - 12 to 1 countdown
Kettlebell swings @ 35lbs
Box jumps
Scotty Bob (row + pushup =1) @ 25lbs
Hang cleans @ 85 lbs
weighted situps @ 45
300m run

Comments: I had the general athletes do a stamina session today. The lab rats did Operator Ugly which is the Military Athlete Fitness Test for soldiers. I was actually surprised at our scores. When I told the guys we were taking it they all groaned becuase they haven't been preparing for it. I was excited to see how we would do with little or no prep time. Just run it cold. If you plan a month out and train for it of course you would do better but I though it would be a great indicator of our current programming and how it relates to this test.

I hit 162 which is 6pts higher than last time - mostly due to the fact we did Jingle Jangles instead of 25m sprints - it gave us a few more points with relatively less effort. My squats and bench were down but pullups and Sandbag getups were much better. Two of my lab rats did fairly well 115 & 127. Their front squats were very weak, something we need to work on since both these guys killed the deadlifts and Sandbag getups. My buddy Tod in Jackson had the same results - stronger in unexpected areas - weaker in others - still yielding a higher score with less effort then before. I think the pressure to pass the test last time was high due to the $1500 on the line for the cert.

More on Operator Ugly here

Wednesday 1/12

2011-01-09T07:46:00.000-08:00

White Widow
Objective: Strength

warmup: 4 rounds
8x goblet squats @ 35lbs
8x pushups
8x russian twist each side
8x shoulder dislocates

1) 5-4-3-2-1-1-1
Front Squat
Pigeon Stretch

2) 5 rounds
6x standing dumbell military press
3x dumbell push press
25 m tire pull
3/3/3 peanut crunch

3) 5 rounds
6/6x single arm snatch @ 50lbs
6x Sand Bag Get up
5-10 sec on glute ball

Comments: I transitioned to front squats about 18 months ago. Before it was always really heavy back squats. Loading 400lbs on your spine is just plain mean. By Front squatting we are lightening the load and moving the weight to the front of the body. Now our limiting factor is our core strength. When you fail on a front squat its not due to your legs giving out, but your core. If you are a balanced athlete then your front squats should be equal to your bench, most of us are not. In my case I have a seperated shoulder and strong legs, most male athletes are the opposite - strong bench press and a weak front squat. This is largely due to years in a globo-gym trying to get big. Nothing wrong with that - I did it for a decade before I pulled my head out of my ass.

Some things I notice about newer athletes and the front squat.
1) Lack of wrist mobility. If you don't clean or front squat then your wrists will hurt trying this for the first time. I usually just place two fingers, the index and middle, on the bar and leave the rest in an open, relaxed position. If you try to maintain a full grip you will most likely not be able to get your elbows high and hold a good rack.

2) A Shitty rack. The rack position is where the bar is on your shoulders, right up against the throat. Your elbows should be nice and high and hands gently keeping the bar in place. By keeping your hands open and thumbs behind the bar you take a huge amount of strain off the shoulders. Your upper arms should be parallel with the ground. If your elbows drop then your back will round. always be driving up with the elbows, they should lead the way while standing up.

3) Poor depth. Use a dynamax ball or something similar to get proper depth. "Proper depth" is a whole other subject and discussion - but for my athletes the dynamax works great. As athletes go up in weight you will see their mobility issues emerge. If you can't get deep with the heavier loads keep it light until you can. A half ass front squat is just that - half ass.

Monday 1/10

2011-01-09T07:15:00.000-08:00

Rumpleminze
Objective: Work Capacity

warmup: 3 rounds
30 sec Roddicks
10x pushups
20x squats

1) 10 rounds or 12 minutes
6x Turkish Getups
6x Burpees

2) 5 rounds for time
8x thrusters @ 85lbs
200m run

3) 4 rounds
8/8x single leg deadlift
4/4x one arm situps @ 35lbs
4/4x slasher @ 35lbs
Instep stretch to pigeon stretch

Comments:
Two solid kick in the nuts work capacity sessions. The first time I did the TGU/Burpee routine I remember Rob Shaul telling us that the burpees were our rest. Sounds retarded but he was right. A strong Athlete can do it in less than 10 minutes, something that I have only been able to do once. Today I moved like a terd and finished in 11:45. It's 6x total so you can do them on one side or 3l/3r.

I planned on doing the thruster circuit at 115lbs but our shoulders were fried from the get ups. You have to watch out for overloading your shoulders in these sessions. We want the majority of our movements to be quad and hip dominant. Since the weight is light here work on really hauling some ass on the run.

Friday 1/7

2011-01-03T10:10:00.000-08:00

Poppy Cock
Objective: Stamina

warmup: 5 rounds
30 sec Roddick's
6x dislocates
12x swings

1) 3 mile run @ moderate pace - comfortable but not easy - perceived effort 8 out of 10

2) 10 rounds
mini leg blaster
5x pullups
10x pushups
15x weighted situps @ 25lbs

3) 3 mile run @ moderate pace

4) 3 rounds
Foam Roll IT band
Foam Roll Back
Glute Ball each side
Instep to pigeon stretch

Comments:
Stamina today guys. Part two is one of my favorite circuits. Quick - easy - minimal equipment - and to the point. If you don't have a plate for the situps just do it without them.

Mini Leg Blaster = 10x squats - 10x lunge (5/5) - 5x jumping lunge - 5x jump squats

The durability circuit is at the end. Next week I head to Jackson to get the down and dirty on where all this is going but in a nutshell we are focusing on improving our Functional Movement Screen Scores. The FMS is designed to identify vulnerability in athletes by testing their mobility, strength and movement patterns. Athletes then do corrective exercises to improve in the areas deemed unsatisfactory.

By having good movement, a strong core, strong stabilizer muscles, and a high relative strength we increase our durability. Durable athletes are harder to hurt and durable soldiers are harder to kill.

Wednesday 1/5

2011-01-03T09:02:00.000-08:00

Ginger Queen
Objective: Strength

Warmup: 5 rounds
3x Curtis P's - increase weight to prepare for part 1

1) 5-4-3-2-1-1-1
Squat Clean - look for new 1RM or hit pre-existing
6x Ankles to bar

2) 5 rounds
6/6x Barbell Lunge - held in the front like a front squat
6x jump squats
Keg Stretch

3) 5 rounds
10x Bench Press - difficult but doable
8x Bent over Barbell row - likewise
Roll IT band

Comments:
One of my athletes hit a new PR on squat clean by 40lbs today. She jumped from 95 to 135lbs, she missed her strength standard by 10 lbs. She missed the first two attempts due to intimidation. She had never moved that heavy of a weight from the ground to the rack. The 3rd and final attempt she went in focused and determined and nailed it with ease.

Many times an athlete will approach the bar with fear of failure, they are about to try something beyond their known limits. If they go in uncertain and afraid they have already failed. If you miss, you miss. No big deal. Try it again. As long as you know how to properly ditch the bar you won't get hurt.

Coaches need to monitor their athletes when conducting a 1 RM. I personally have started loading them each and will stop them, or push them, when I feel appropriate. If you are hurting your athletes then you are doing them an injustice. I allowed one of my more eager athletes to 1rm on Bench press last November without supervision and he tore his pectoral muscle off his shoulder and needed surgery to repair it. Lesson learned.

Remember we are training to perform outside. A 1 RM is just an indicator of strength and whether your programming is working. As an athlete or coach you have to determine what fitness attributes are related to your career / sport and determine how to measure them. Test them before and after. If it doesn't work then change it.

Strength Standards for Squat cleans:
Men - 1.25 x body weight
Women - 1.0 x body weight