Archive for March, 2015

Lower Body Power and Strength

Posted: March 30, 2015 in Uncategorized

Monday, March 30, 2015 @ Guelph Football

Dynamic warm-up.

Long Jump 4 x 5 – stick landings

Clean from the Hip 5 x 3 @ 205

Squat 5 @ 135, 3 @ 225, 1 @ 315, 3 @ 385, 3 @ 440 (belt), 3 @ 495 (belt), 3 @ 440 (belt) – all reps felt good.

Reverse Lunge 3 x 8 @ 55lbs

KB Swing 3 x 8 @ 100lbs

Stir the Pot + Sandbag 3 x 8 @ 25lbs

Calf Raise 2 x 15

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Friday, March 27, 2015 @ Guelph Football

Dynamic warm-up.

Scoop Throw Forward 4 x 4

Squat Throw 4 x 4

Incline Press 2 x 5 @ 135, 5 @ 245, 3 @ 275, 3 x 1 @ 310

Bench Press 3 @ 205, 3 @ 230, 3 @ 265

Lat Pulldown 4 x 15

Seated Row 3 x 15

DB Bench Press 3 x 15

Overhead Rope Extensions 2 x 25

Band Curls 2 x 25

Face Pulls 2 x 25

Wednesday, March 25, 2015 @ Guelph Football

Dynamic Warm-up.

Calf Raises 3 x 15

Bike Intervals 15 sec hard, 45 sec easy for 15 mins.

Thursday, March 26, 2015 @ Guelph Football

Dynamic Warm-up.

Seated Box Jumps 5 x 4 @ 30″ – taking it easy on the return to jumps, felt good though.

3 Position Power Clean 4 x 3 @ 185lbs

Front Squat 5 @ 135, 3 @ 225, 1 @ 315, 1 @ 365, 1 @ 385, 1 @ 405

Side Plank 3 x 25 sec

Cossack Squat 3 x 15

Back Extension 3 x 15

Coaching – Finding some interesting trends with our team and their overall stress levels and time management. Then I came across this interesting video which highlights some of these challenges. Will certainly be something that we look into more in the future to find out what is best for our guys.

https://www.youtube.com/watch?v=0UGVkU4lv20&app=desktop

Training – Now that I have backed off my lifting volume overall, I am killing weights. Everything is moving well and with good speed. This is a classic example of the best program is the one that you are not on. I switched from lifting only to include a bunch of power/speed based exercises and it helped my strength out. Nothing groundbreaking, but a good confirmation.

Education – Swamped like crazy with this course as the semester ends. I keep telling myself that it will be worth it in the end (whenever that is…) and that the work will have been worth it. I guess overall, I want it to help my career potential but also have my research be a meaningful contribution to my profession. Whatever happened to the old days of just getting the high school diploma…

Personal – Was absolutely awful trying to get up earlier this past week so I am going to attempt it again. I have been sleeping like garbage due to neighbor noise and as a result am tired in the morning, but this is basically just an excuse of why I am a failure haha.

Miscellaneous – Heading to the CFL Regional Combine tomorrow to support some players that I have been working with this past year. Some of the hardest working guys that I have ever worked with in any setting so I hope that they get what they deserve.

Tuesday, March 24, 2015 @ Guelph Football

Kneeling MB Throw 4 x 4

Backwards OH Throw 4 x 4

Bench Press 2 x 5 @ 135, 2 @ 225, 5 @ 250, 3 @ 280, 2 x 1 @ 315, 3 @ 315 – paused the last rep of the triple at 315. All reps felt good.

Close Grip Bench 3 @ 205, 3 @ 230, 3 @ 265

DB Row 4 x 15 @ 100lbs

DB Incline Press 3 x 15 @ 80lbs

Keiser Pulldown 3 x 15

Hammer Curls 2 x 25

BPA 2 x 25

One Arm Pushdown 2 x 25

Lower Body Power and Strength

Posted: March 24, 2015 in Uncategorized

Monday, March 23, 2015 @ Guelph Football

Dynamic Warm-up.

Power Clean from Hip 5 x 1 @ 225 – felt pretty good actually.

Squat 5 @ 135, 3 @ 225, 2 @ 315, 1 @ 405, 1 @ 455, 1 @ 475, 1 @ 495 – all reps moved well.

Single Leg Box Stepdown with Heel Touch 3 x 15

Stir the Pot 3 x 15

KB Swing 3 x 15

Overall pretty good workout and my calf seems to be getting better to the point where I should be back to running soon.

Friday, March 20, 2015 @ Guelph Football

Forward Scoop Throw 3 x 4

Squat Throw 3 x 4

Incline Press 2 x 5 @ 135, 5 @ 210, 5 @ 235, 3 x 5 @ 275

Bench Press 8 @ 185, 8 @ 215, 8 @ 255

Lat Pulldown 4 x 12

Seated Row 3 x 12

DB Bench Press 3 x 12 @ 90lbs

Keiser Curls 2 x 20

Overhead Rope Extensions 2 x 20

Rope Face Pulls 2 x 20