Ranger Workout of the Week

This week we start phase 2 of our 8 week power cycle. Always perform a dynamic warm up prior to training and a static stretch post training.

Monday:

Floor Press: 5,5,5+ at 75%, 80%, 85% (Calculate your max at 80% of your 2 board press)

Box Squat W/Chains: 8x2 at 40% (80lbs of chains)

Circuit:

Dumbbell Bench Press: 5
Dumbbell Rows: 10
Glute-Ham Raise: 10
Ballistic Leg Swings: 5
Wt. Pull-Ups: 5
Heavy Prowler Sprint: 20 yds.
Triceps Extension: 8
Biceps: 10
Reverse Hypers: 10
Weighted Hanging Leg Raises: 10

Perform 2 rounds of the circuit.

Tuesday:
Run 1 mile; Perform dynamic warm-up; Obstacle course run. Run 3 miles

Wednesday:

Double Kettlebell Overhead Press: 3x10

Banded Kettlebell Swings: 3x10
Superset
Box Jumps: 3x3

Circuit:

Band Lateral Raise: 30
Band Reverse Flys: 30
Leg Curls: 10
Ballistic Leg Swings: 5
Lat Pulls: 10
Leg Extension: 10
Band Push Downs: 30
Band Curls: 30
Reverse Hypers: 20
Ring Knee Crossovers: 20

Perform 2 rounds of the circuit.

Thursday:
Run 1 mile; Perform a dynamic warm-up; Perform 10 pull-ups, run up hill or steps, perform 20 push-ups at the top. Jog down and repeat. Perform 10 rounds. Run 3 miles.

Friday:
Set out 8 kettlebells in descending order by weight, one for each squad member.

Perform kettlebell swings: Reps, 5,10,15,20,25,30,35,40
Run 1/4 mile
Perform 2 rounds

Set up 8, 20kg kettlebells: Perform 5 reps w/rt. arm, 5 reps w/lt arm, etc.
Run 1/4 mile
Perform 2 rounds

Saturday:
12 mile road march

Sunday: Rest and go to church

Ranger Workout of the Week

This is deload week. If you have been working hard, you will differently need this week. Perform a dynamic warm up prior to each workout and a static stretch post workout. Have a great week!

Monday:

2 Board Press: 3x5 @ 40%, 50%, 60%

Box Squats: 6x2 @ 50%

Circuit:

Band Flys: 20
Band Reverse Flys: 20
Band Press: 20
Band throat Pulls: 20
Band Elbows Up Curls: 20
Band Triceps Kickbacks: 20
Band Curls: 20
Band Push Downs: 20

Perform 2 rounds of the circuit.

Tuesday: Run 3 miles

Wednesday:

Dumbbell Bench Press: 2x20

Kettlebell Swings: 2x20

Circuit:

Band Reverse Flys: 20
Band Throat Pulls: 20
Elbows Up Curls: 20
Elbows Down Curls: 20
Band Flys: 20
Band Press: 20
Band French Press: 20
Band Triceps Kickbacks: 20

Perform 2 rounds of the circuit.

Thursday: Run 3 miles

Friday: SSST (record reps)

Saturday: 20 mile bike ride.

Sunday: Off and go to church!

Fun Friday 1000 rep Workout

Try it on for size! NOT FOR THE WEAK OR WEAK AT HEART!

Straight Bar Dead Lift: 100 reps with your body weight
Run 150 yards plus 100 jump ropes
Kettlebell Snatch: 100 reps with each arm
Run 150 yards plus 100 jump ropes
Push-Ups: 100 reps
Run 150 yards plus 100 jump ropes
Pull-Ups: 100 reps
Run 150 yards plus 100 jump ropes
Kettlebell Swings: 100 reps
Run 1/4 mile, up 150 steps and back down, run 1/4 mile

NO EXCUSES!

Ranger Workout of the Week

We are in week 3 of an 8 week power and speed cycle. Perform a dynamic warm up prior to each training session and a static stretch post workout. By the way, Team Pro Performance is running a 1/2 marathon on March 6th. Should be interesting. Here's the workout!

Monday:

2 Board Press: 5,3,1+ @ 75%, 85%, 95%

Box Squats: 8x2 @ 65%

Circuit:

Dumbbell Bench Press: 5
Renegade Rows: 10

Glute_Ham: 10
Leg Swings: 5ea
Hip Hypers: 5ea

Weighted Pull-Ups: 2
Weighted Pistol Squats: 3ea

Triceps Extensions: 8
Biceps: 10

Reverse Hypers: 10
Weighted Hanging Leg Raises: 10

Perform 2 rounds

Tuesday:
Run a 1 mile warm up. 10 rounds of heavy Prowler or sled sprints: Work 15 seconds on and 60 seconds rest. Run 3 miles.

Wednesday:

Dumbbell Bench Press: 5, 3, 1+ @ 75%, 85%, 95%

Kettlebell Swings: 3x10
superset
Box Jumps with a Xvest: 3x3 jumps

Circuit:

Lateral Raise: 10
Face Pulls: 20

Power Runner: 5
Leg Swings: 5
Hip Hypers: 5

Pull-Ups: 10
Weighted Pistol Squats: 3ea

Triceps Push downs: 10
Biceps: 10

Reverse Hypers: 20
Knee Crossovers: 20

Perform 2 rounds

Thursday:
Run a 1 mile warm up. 10 hill or step sprints at 100% effort. Wear a 15lb. Xvest. Run 3 miles.

Friday:
Tabata Protocol: 20 sec. work. 10 sec. rest for 10 sets

Double Kettlebell Cleans:
Run 1/4 mile
Push Press Squats:
Run 1/4 mile
Push-Ups on Kettlebells:
Run 1/4 mile
Pull-Ups:
Run 1/4 mile

Saturday:
Run 5 miles

Sunday:
Rest and go to church! Have a great week! NO EXCUSES!

Ranger Workout of the Week

Week 2!

Monday:

2 Board Press: 3,3,3+; 80%, 85%, 90%

Box Squat: 8X2 @63%

Circuit:
1. Dumbbell Bench Press: 5
2. T-Bar Rows: 10
3. Glute-Ham Raise: 10
4. Leg Swings: 5
5. Wall Hip Hypers: 5
6. Weighted Pull-Ups: 3
7. Pistol Squats: 3 ea.
8. Triceps Extension: 8
9. Biceps: 10
10: Reverse Hypers: 10
11. Weighted Hanging Leg Raise: 10

Perform 2 rounds

Tuesday: Run 1 mile and then perform a dynamic warm-up. Heavy Prowler or sled sprints. Perform 10 rounds of 15 seconds with a 90 second rest. Run 3 miles.

Wednesday:

Dumbbell Bench Press: 3,3,3+ 80%, 85%, 90%

Kettlebell Swings: 10
Box Jumps: 3 reps
(Perform 3 sets)

Circuit:
1. Lateral Raise: 10
2. Face Pulls: 20
3. Power Runner: 5
4. Leg Swings: 5
5. Wall Hip Hypers: 5
6. Pull-Ups: 10
7. Pistol Squats: 3 ea.
8. Triceps Push Downs: 10
9. Biceps: 10
10. Reverse Hypers: 20
11. Knee Crossovers: 20 ea.

Perform 2 rounds

Thursday: Run 1 mile then perform a dynamic warm up. Sprint 10 hills or steps with a 10lb Xvest. Take a 4 min. rest between sets. Run 3 miles.

Friday:

1. 10 kettlebell swings then 20 goblet squats: 5 sets
2. 100 Jump Ropes
3. 10 push-ups on kettlebells, 5 renegade rows, 10 push-ups on kettlebells: 5 sets
4. 100 Jump Ropes
5. Pull-Ups: 5x10
6. 100 Jump Ropes
7. Iso Squat Hold, 45 sec. super set Reverse Sled Drag, 45 sec.: 5 rounds
8. 100 Jump Ropes
9. Prowler Sprints: 5 rounds
10. 100 Jump Ropes

Saturday: Run 5 miles

Sunday: Rest and go to Church!

Ranger Workout of the Week

A New year and new and better training. We are going to start 2010 with an eight week cycle on speed and power. We will utilize the same training format and our Friday workout will always be a man maker. Perform a dynamic warm up prior to training and a static stretch after. Here we go!

Monday:

2 Board Press: 5@75%, 5@80%, 5+@90%

Box Squat: 8x2 @ 60%

Circuit:

A1: Dumbbell Bench Press: 5
A2: Dumbbell Rows: 10

B1: Glute Ham Raise: 10
B2: Dynamic Leg Swings: 5 ea.
B3: Wall Hip Flexor Drill: 5 ea.

C1: Weighted Pull-Ups: 5
C2: Weighted Pistol Squats: 3 ea.

D1: Triceps Extension: 8 (perform 3 sets)
D2: Biceps: 10 (perform 3 sets)

E1: Reverse Hypers: 10
E2: Weighted Hanging Leg Raises: 10

Perform 2 Rounds of the circuit

Tuesday:
Run 1 mile:
Heavy Prowler or Sled Sprints: 15 seconds for 15 sets
Run 3 miles

Wednesday:

Double Overhead Kettlebell Press: 3x5

Kettlebell Swings/Box Jumps: 10 swings followed by 3 box jumps (3 sets)

Circuit:

A1: Dumbbell Flys: 10
A2: T-Bar Rows

B1: Power Runner: 5
B2: Leg Swings: 5 ea.
B3: Wall Hip Flexor Drill: 5 ea.

C1: Pull-Ups: 10
C2: Pistol Squats: 5

D1: Triceps Push Downs: 1 (perform 3 sets)
D2: Biceps: 10 (perform 3 sets)

E1: Reverse Hypers: 20
E2: Weighted Knee Cross Overs: 20

Perform 2 rounds of the circuit

Thursday:
1 mile run
Hill or step sprints: 100% effort hill or step sprints: 10 sets, 3-4 min. rest
Run 3 miles

Friday: Super Circuit!

Partners

1. Kettlebell Snatch to Squat to Push Press: 5x5
2. Sprint 200 yards
3. Goblet Squats: 5x20
4. Sprint 200 yards
5. Pull-Ups: 5x10
6. Sprint 200 yards
7. Ring Push-Ups: 5x10
8. Sprint 200 yards
9. Horizontal Ring Pull-Ups: 5x10
10. Sprint 200 yards
11. Prowler or Sled Sprint: 5 sets of 20 yards
12. Sprint 200 yards
13. Seated Bag Push or Backward Sled Drag: 5 sets of 20 yards
14. Run 1/4 mile to a hill or steps, sprint up steps, back down and finish with a 1/4 mile.

Saturday: Bike 20 miles

Sunday: Rest and go to Church

Have a great week! NO EXCUSES! Gob Bless!

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Scott Hines Sr. EdM, C.S.C.S. RKC II, is the owner of Pro Performance, a personal and sports performance training facility in Rome Georgia, and Co-owner of High School Strength and Speed, LLC. His 26 years of training and coaching experience, a passion and enthusiasm to help people accomplish their goals and his in the trenches approach is what separates him from the rest.

Scott began his career as a linebacker for Marion Military Institute, Marion, Alabama and Minot State University, Minot, North Dakota. Returning to his Alma mater to coach in 1984, Scott became Minot State University’s Strength and Conditioning Coach as well as the Student Assistant Football Coach. He graduated from Minot State with a B.S. degree in Health and Movement Education. After moving to Florida, Coach Hines began coaching at the high school level with Newberry, Hawthorne, and Dunnellon High Schools. Scott and his family then moved to Newberry S.C. where he became the Strength & Conditioning and Offensive Line Coach. Pursing his Masters of Education at Clemson University, Scott had the opportunity to serve the football program as graduate assistant strength and conditioning coach as well as a graduate assistant with football operations.

In 1994 Scott took the position as the Head Strength and Conditioning, Assistant Football and Wrestling Coach at Rome High School. After serving Rome High for six years, Scott founded Pro Performance.

In 2009, Scott joined the Power Systems Total Training Seminar speaking tour. He speaks on kettlebell training and alternative methods of training.

Scott has been married to Lisa for 25 years, and they have three wonderful children, Scott Jr., age 23, who serves in the Army, Josh, age 21, who is a student athlete at Shorter college, and Sharon, age 19, who is a freshman in college.

For more information and to order, go to: http://www.pro-performance.net/training_system.html