This week we will perform traditional strength training with a twist. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will be in week 2 of a 2 week hypertrophy phase thus our reps will be slightly higher.OK, here we go. Remember to perform your dynamic warm-up pre workout and a static stretch post workout. Also perform shoulder pre-hab and re-hab if needed. Just a reminder, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! Please email me with comments at scott@pro-performance.net
Monday: Upper Body
A1 Dumbbell Flys: 10 reps
A2 Bench Press: 10 reps
B1 Bent Over Raise: 10 reps
B2 T-Bar Rows: 10 reps
C1 Incline Dumbbell Bench Press: 10 reps
C2 Pull-Ups: 10 reps
D1 dumbbell Lateral Raise: 10 reps
D2 Kettlebell Double Overhead Press: 10 reps
E1 Dumbbell Triceps Extension: 10 reps
E2 Rope Push downs: 10 reps
E3 Dumbbell Curls: 10 reps
E4 Curl Machine: 10 reps
Perform this workout per body part. Ex. Perform A1 superset with A2 for 3 sets then go to B1 and B2.
Tuesday: Perform a 5 mile run
Wednesday: Lower Body
Straight Bar Dead Lift: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Pistol Squats: 10 reps each leg
Leg Curl: 10 reps
Kettlebell Swings: 10 reps
Roman Chair Sit-Ups: 20 reps
Hanging Leg Raises: 20 reps
Thursday: Perform a 5 mile run
Friday: Work 30/Iso Hold 30/ Rest 30
HOLD
Front Squats bottom
Double Overhead Press locked out over head
Up Right Rows Hold under your chin
Push-Ups bottom position
Pull-Ups chin above the bar
Hanging Leg Raises thighs parallel to the ground
Perform the 1st exercise for 30 sec. Hold that exercise in the contracted position for 30 sec. and then rest for 30 sec. Go to the next exercise and continue to the end. Perform this circuit for 4 rounds.
Saturday: Perform a 5 mile run
Sunday: Church
Have a great week! Email me with thoughts and comments! scott@pro-performance.net
Sign up for the Pro Performance Newsletter Here: www.pro-performance.net
Sunday, October 26, 2008
Sunday, October 19, 2008
Ranger Workout of the Week
For the next 2 weeks we will perform traditional strength training with a twist. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will be in a 2 week phase of hypertrophy thus our reps will be slightly higher. I know how you'll like big pipes, so we'll focus a little more on arms. You're welcome! OK, here we go. Remember to perform your dynamic warm-up pre workout and a static stretch post workout. Also perform shoulder pre-hab and re-hab if needed. Just a reminder, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! Please email me with comments at scott@pro-performance.net
Monday: Upper Body
Bench Press: 10 reps
T-Bar Rows: 10 reps
Incline Dumbbell Bench Press: 10 reps
Pull-Ups: 10 reps
Kettlebell See Saw Press: 10 reps each arm
Alternating Up-Right Rows: 10 reps each arm
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Rope Push Downs: 10 reps
Curl Machine: 10 reps
Perform this workout in circuit fashion. Set your weights before you begin, each Ranger will start at a different exercise. Perform the set and move to the next exercise as quickly as possible. Perform 3 rounds.
Tuesday: Perform a 5 mile run
Wednesday: Lower Body
Squats: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Straight Bar Dead Lift: 10 reps
Leg Curl: 10 reps
Kettlebell Swings: 10 reps
Roman Chair Sit-Ups: 20 reps
Hanging Leg Raises: 20 reps
Thursday: Perform a 5 mile run
Friday: 30/30/30
Push Press Squats/Front Squats
Renegade Rows/Push-Ups on Kettlebells
Double Cleans/Burpees
Power Pulls/Mountain Climbers
Pull-Ups/Hanging Leg Raises
Perform the 1st exercise for 30 sec. the 2nd exercise for 30 sec. and rest for 30 sec. Go to exercise series #2 and continue. Perform 4 rounds of this circuit. This is a 30 minute workout.
Saturday: Perform a 5 mile run
Sunday: Church
Have a great week! Email me with thoughts and comments! scott@pro-performance.net
Sign up for the Pro Performance Newsletter Here: www.pro-performance.net
Monday: Upper Body
Bench Press: 10 reps
T-Bar Rows: 10 reps
Incline Dumbbell Bench Press: 10 reps
Pull-Ups: 10 reps
Kettlebell See Saw Press: 10 reps each arm
Alternating Up-Right Rows: 10 reps each arm
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Rope Push Downs: 10 reps
Curl Machine: 10 reps
Perform this workout in circuit fashion. Set your weights before you begin, each Ranger will start at a different exercise. Perform the set and move to the next exercise as quickly as possible. Perform 3 rounds.
Tuesday: Perform a 5 mile run
Wednesday: Lower Body
Squats: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Straight Bar Dead Lift: 10 reps
Leg Curl: 10 reps
Kettlebell Swings: 10 reps
Roman Chair Sit-Ups: 20 reps
Hanging Leg Raises: 20 reps
Thursday: Perform a 5 mile run
Friday: 30/30/30
Push Press Squats/Front Squats
Renegade Rows/Push-Ups on Kettlebells
Double Cleans/Burpees
Power Pulls/Mountain Climbers
Pull-Ups/Hanging Leg Raises
Perform the 1st exercise for 30 sec. the 2nd exercise for 30 sec. and rest for 30 sec. Go to exercise series #2 and continue. Perform 4 rounds of this circuit. This is a 30 minute workout.
Saturday: Perform a 5 mile run
Sunday: Church
Have a great week! Email me with thoughts and comments! scott@pro-performance.net
Sign up for the Pro Performance Newsletter Here: www.pro-performance.net
Sunday, October 12, 2008
Ranger Workout of the Week
This is our last week of work capacity training. Next week we will perform some traditional strength training with a twist. This week I do have a special workout for you on Friday. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Monday: Kettlebells and Body Weight Exercises
Kettlebell Squat to Push Press: 5 reps
Drop Squats and hold for 15 sec.: 5 reps
Kettlebell Renegade Rows: 5 reps each arm
Push-Ups on Kettlebells with 5 sec. hold at the bottom: 10 reps
Pull-Ups with a 5 sec. hold at the top: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg
Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.
Tuesday: Short Interval Running
Sprint for 15 sec. jog for 45 sec. Continue for 30 minutes
Wednesday: Weight Room Circuit Training
Rack Pulls: 5 reps
Squats: 5 reps
T-Bar or Machine Rows: 8 reps
Dumbbell Bench Press: 8 reps
Reverse Grip Lat Pulls: 10 reps
Triceps Push Downs: 10 reps
Cable Curls: 10 reps
Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.
Thursday: Long Interval Running
Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes
Friday: Special Workout30/30/30
This is a top 10 Pro Performance workout. The kettlebell weight you choose will determine the intensity of the workout. Choose a heavy kettlebell weight and perform the squats with the same weight. Use this same weight for power pulls as well. Choose a weight slightly lighter for your renegade rows. It is very important that your transition from the 1st to the 2nd exercise is quick. The exercises have been combined in a way that this can be done easily. We us a buzzer for this workout. The buzzer sounds and you begin the workout. When the buzzer sounds after 30 seconds, you transition to the 2nd exercise. When it sounds the 3rd time, you will rest for 30seconds. Continue to the next series when the buzzer sounds. Perform 4 rounds. This will be a 30 minute workout.
Exercise Series:
KETTLEBELL SWINGS/ZERCHER SQUATS
RENEGADE ROWS/PUSH-UPS ON KETTLEBELLS
POWER PULLS/MOUNTAIN CLIMBERS
BAG PUSH SPRINTS/BURPEES
PULL-UPS/HANGING LEG RAISES
Saturday: Run 6 miles
Sign up for the Pro Performance newsletter at www.pro-performance.net
Monday: Kettlebells and Body Weight Exercises
Kettlebell Squat to Push Press: 5 reps
Drop Squats and hold for 15 sec.: 5 reps
Kettlebell Renegade Rows: 5 reps each arm
Push-Ups on Kettlebells with 5 sec. hold at the bottom: 10 reps
Pull-Ups with a 5 sec. hold at the top: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg
Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.
Tuesday: Short Interval Running
Sprint for 15 sec. jog for 45 sec. Continue for 30 minutes
Wednesday: Weight Room Circuit Training
Rack Pulls: 5 reps
Squats: 5 reps
T-Bar or Machine Rows: 8 reps
Dumbbell Bench Press: 8 reps
Reverse Grip Lat Pulls: 10 reps
Triceps Push Downs: 10 reps
Cable Curls: 10 reps
Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.
Thursday: Long Interval Running
Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes
Friday: Special Workout30/30/30
This is a top 10 Pro Performance workout. The kettlebell weight you choose will determine the intensity of the workout. Choose a heavy kettlebell weight and perform the squats with the same weight. Use this same weight for power pulls as well. Choose a weight slightly lighter for your renegade rows. It is very important that your transition from the 1st to the 2nd exercise is quick. The exercises have been combined in a way that this can be done easily. We us a buzzer for this workout. The buzzer sounds and you begin the workout. When the buzzer sounds after 30 seconds, you transition to the 2nd exercise. When it sounds the 3rd time, you will rest for 30seconds. Continue to the next series when the buzzer sounds. Perform 4 rounds. This will be a 30 minute workout.
Exercise Series:
KETTLEBELL SWINGS/ZERCHER SQUATS
RENEGADE ROWS/PUSH-UPS ON KETTLEBELLS
POWER PULLS/MOUNTAIN CLIMBERS
BAG PUSH SPRINTS/BURPEES
PULL-UPS/HANGING LEG RAISES
Saturday: Run 6 miles
Sign up for the Pro Performance newsletter at www.pro-performance.net
Monday, October 6, 2008
Ranger Workout of the Week
We will continue for 2 more weeks training work capacity. We will change some of the exercises thus changing how your body responds to the stimulus. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Monday: Kettlebells and Body Weight Exercises
Kettlebell Front Squats: 5 reps
Squat Jumps: 5 reps
Kettlebell See Saw Press: 5 reps
Pull-Ups: 10 reps
Push-Ups: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg
Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.
Tuesday: Short Interval Running
Run hard for 60 sec. jog for 60 sec. Continue for 30 minutes
Wednesday: Weight Room Circuit Training
Power Pulls from the Hang: 5 reps
Squats: 5 reps
Renegade Rows: 5 reps each arm
Incline Bench Press: 5 reps
Wide Grip Lat Pulls: 10 reps
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.
Thursday: Long Interval Running
Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes
Friday: W.O.D. Use Kettlebells
Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.
Exercise Series:
Tuck Jumps: 10 reps
Body Weight Squats: 20 reps
Burpees: 10 reps
Power Pulls: 10 reps (1 kettlebell)
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg
Kettlebell Swings: 20 reps
Saturday: Run 6 miles
Sign up for the Pro Performance newsletter at www.pro-performance.net
Monday: Kettlebells and Body Weight Exercises
Kettlebell Front Squats: 5 reps
Squat Jumps: 5 reps
Kettlebell See Saw Press: 5 reps
Pull-Ups: 10 reps
Push-Ups: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg
Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.
Tuesday: Short Interval Running
Run hard for 60 sec. jog for 60 sec. Continue for 30 minutes
Wednesday: Weight Room Circuit Training
Power Pulls from the Hang: 5 reps
Squats: 5 reps
Renegade Rows: 5 reps each arm
Incline Bench Press: 5 reps
Wide Grip Lat Pulls: 10 reps
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.
Thursday: Long Interval Running
Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes
Friday: W.O.D. Use Kettlebells
Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.
Exercise Series:
Tuck Jumps: 10 reps
Body Weight Squats: 20 reps
Burpees: 10 reps
Power Pulls: 10 reps (1 kettlebell)
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg
Kettlebell Swings: 20 reps
Saturday: Run 6 miles
Sign up for the Pro Performance newsletter at www.pro-performance.net
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