After a 4 week strength phase, we will take this week to deload. We will perform 3 total body workouts and 3 long runs. We will train on Monday, Wednesday and Friday. We will run on Tuesday, Thursday and Saturday. Rest on Sunday. Perform a dynamic warm-up pre workout and a post workout static stretch. Perform shoulder prehab and or rehab as necessary. Lets begin.
MONDAY: TOTAL BODY DELOAD
Kettlebell Swings: 20 reps
Kettlebell Zercher Squat: 20 reps
Kettlebell Double Overhead Press: 10 reps
Kettlebell Up-Right Rows: 10 reps
Kettlebell Double Floor Press: 10 reps
Renegade Rows: 10 reps each arm
Push-Ups on Kettlebells: 20 reps
Pull-Ups: 20 reps
Hanging Leg Raises: 20 reps
Perform 1-2 rounds
TUESDAY: RUN 5 MILES
WEDNESDAY: TOTAL BODY DELOAD
Squats: 10 reps
Dumbbell Bench Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 10 reps each arm
Alternating Reverse Lunges: 10 each leg
Lateral Raise: 20 reps
Body Weight Squats: 50 reps
Triceps Push downs: 20 reps
Dumbbell Curls: 20 reps
Sit-Ups: 50 reps
Perform 1-2 Rounds
THURSDAY: RUN 5 MILES
FRIDAY: TOTAL BODY DELAOD
Kettlebell Snatch: 20 each arm
Single Arm Push Press Squat: 10 each arm
Single Arm Power Pull: 10 each arm
Single Arm Overhead Press: 10 each arm
Single Arm Row: 10 each arm
Push-Ups: 20 reps
Pull-Ups: 20 reps
Hand to Hand Swings: 20 each hand
Perform 1-2 Rounds
SATURDAY: RUN 5 MILES
SUNDAY: REST AND GO TO CHURCH
Please let me know how your workouts are going. You can email me at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
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www.highschoolstrengthandspeed.com
Remember: NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott Hines Sr. EdM, C.S.C.S. RKC
Sunday, November 30, 2008
Saturday, November 22, 2008
Ranger Workout of the Week
This is week 4 of our strength phase. We will deload next week. We will perform the same exercises with some exceptions but change the rep range. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform medium to long interval runs on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Shoulder pre-hab should be performed on Mon. Wed. Fri. pre workout and rehab as needed, post workout. Here we go!
Monday: Upper Body
A1: Single Arm Overhead Press: 4x2
A2: Double Kettlebell Up-Right Rows: 4x5
B1: Close Grip Bench Press: 4x5
B2: Seated Row: 4x5
C1: Single Arm Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5
D1: Pull-Ups: 3x3 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)
E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.
Wednesday: Lower Body
Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 3 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 6 sets.
Friday: Total Body
30/30/30 60 seconds of work, 30 seconds of rest
We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.
1. Prowler Sprints or Forward Sled Sprints/Burpees/Rest
2. Jump Rope/Kettlebell Swings/Rest
3. Power Pulls/Mountain Climbers/Rest
4. Pull-Ups/Push-Ups/Rest
5. Floor Wipers/Get Up Sit-Ups/Rest
The key to this workout is a fast transition from the 1st to 2nd exercise and giving 100% effort while performing each exercise. Perform 4-5 rounds.
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Monday: Upper Body
A1: Single Arm Overhead Press: 4x2
A2: Double Kettlebell Up-Right Rows: 4x5
B1: Close Grip Bench Press: 4x5
B2: Seated Row: 4x5
C1: Single Arm Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5
D1: Pull-Ups: 3x3 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)
E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.
Wednesday: Lower Body
Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 3 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 6 sets.
Friday: Total Body
30/30/30 60 seconds of work, 30 seconds of rest
We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.
1. Prowler Sprints or Forward Sled Sprints/Burpees/Rest
2. Jump Rope/Kettlebell Swings/Rest
3. Power Pulls/Mountain Climbers/Rest
4. Pull-Ups/Push-Ups/Rest
5. Floor Wipers/Get Up Sit-Ups/Rest
The key to this workout is a fast transition from the 1st to 2nd exercise and giving 100% effort while performing each exercise. Perform 4-5 rounds.
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Sunday, November 16, 2008
Ranger Workout of the Week
We are in week 3 of a strength phase. We will perform the same exercises with some exceptions but change the rep range. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform medium to long interval runs on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Shoulder pre-hab should be performed on Mon. Wed. Fri. pre workout and rehab as needed, post workout. Here we go!
Monday: Upper Body
A1: Kettlebell Double Overhead Press: 4x3
A2: Double Kettlebell Up-Right Rows: 4x3
B1: Incline Bench Press: 4x3
B2: Seated Row: 4x3
C1: Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5
D1: Pull-Ups: 3x5 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)
E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Run 8, 200 meter sprints at 80% (ex. 30 sec.) Rest 1 min. and repeat
Wednesday: Lower Body
Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.
Friday: Total Body
90/30 90 seconds of work, 30 seconds of rest
We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and a 30 sec. iso hold and rest for 30 sec.
1. Kettlebell Swings/Zercher Squats/Iso Hold Squat/Rest
2. Power Pulls/Iso Hold Top Position/Burpees/Rest
3. Push-Ups/Iso Hold Bottom Position/ Mountain Climbers/ Rest
4. Pull-Ups/Iso Hold Top/Hanging Leg Raises/Rest
5. Jump Rope 90 sec./Rest
Repeat for 5 rounds
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Monday: Upper Body
A1: Kettlebell Double Overhead Press: 4x3
A2: Double Kettlebell Up-Right Rows: 4x3
B1: Incline Bench Press: 4x3
B2: Seated Row: 4x3
C1: Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5
D1: Pull-Ups: 3x5 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)
E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Run 8, 200 meter sprints at 80% (ex. 30 sec.) Rest 1 min. and repeat
Wednesday: Lower Body
Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.
Friday: Total Body
90/30 90 seconds of work, 30 seconds of rest
We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and a 30 sec. iso hold and rest for 30 sec.
1. Kettlebell Swings/Zercher Squats/Iso Hold Squat/Rest
2. Power Pulls/Iso Hold Top Position/Burpees/Rest
3. Push-Ups/Iso Hold Bottom Position/ Mountain Climbers/ Rest
4. Pull-Ups/Iso Hold Top/Hanging Leg Raises/Rest
5. Jump Rope 90 sec./Rest
Repeat for 5 rounds
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Sunday, November 9, 2008
Ranger Workout of the Week
We are in week 2 of a strength phase. We will perform the same exercises with some exceptions but change the rep range. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform short to medium interval sprints/runs on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Shoulder pre-hab should be performed on Mon. Wed. Fr. pre workout and rehab as needed, post workout. Here we go!
Monday: Upper Body
A1: Kettlebell Overhead See Saw Press: 4x3
A2: Alternating Kettlebell Up-Right Rows: 4x3
B1: Bench Press: 4x3
B2: T-Bar Row: 4x3
C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5
D1: Pull-Ups: 3x5 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)
E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.
Wednesday: Lower Body
Power Pulls From the Hang: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 2 miles of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.
Friday: Total Body
60/30 60 seconds of work, 30 seconds of rest
We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.
1. Kettlebell Swings/Zercher Squats/ Rest
2. Power Pulls/ Burpees/ Rest
3. Push-Ups/ Mountain Climbers/ Rest
4. Pull-Ups/ Hanging Leg Raises/ Rest
5. Jump Rope 1 min./ Rest
Repeat for 5 rounds
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Monday: Upper Body
A1: Kettlebell Overhead See Saw Press: 4x3
A2: Alternating Kettlebell Up-Right Rows: 4x3
B1: Bench Press: 4x3
B2: T-Bar Row: 4x3
C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5
D1: Pull-Ups: 3x5 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)
E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.
Wednesday: Lower Body
Power Pulls From the Hang: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 2 miles of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.
Friday: Total Body
60/30 60 seconds of work, 30 seconds of rest
We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.
1. Kettlebell Swings/Zercher Squats/ Rest
2. Power Pulls/ Burpees/ Rest
3. Push-Ups/ Mountain Climbers/ Rest
4. Pull-Ups/ Hanging Leg Raises/ Rest
5. Jump Rope 1 min./ Rest
Repeat for 5 rounds
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Sunday, November 2, 2008
Ranger Workout of the Week
The next 2-4 weeks will be a strength phase. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform short interval sprints on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Perform should prehab on Mon. Wed. Fr. pre workout and rehab as needed, post workout. Here we go!
Monday: Upper Body
A1: Kettlebell Overhead See Saw Press: 4x5
A2: Alternating Kettlebell Up-Right Rows: 4x5
B1: Bench Press: 4x5
B2: T-Bar Row: 4x5
C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5
D1: Pull-Ups: 3x10
D2: Ring Push-Ups: 3x10
E1: Dumbbell Triceps Extension: 3x10
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.
Wednesday: Lower Body
Power Pulls From the Hang: 4x5
Squats: 4x5 (progress up to a 5RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x5 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 2 mile of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.
Friday: Total Body
This workout is a combination of dynamic and static or isometric work. You will need 2 light to medium weight kettlebells.
1. Push Press Squat: 20 reps (you must complete this in one minute or less)
2. Iso hold kettlebells overhead for 30 sec.
3. Iso hold Front Squat, top of thighs just below parallel: 30 sec.
4. Burpees: 30 sec.
5. Rest 1 min.
1. Power Pull: 20 reps (you must complete this in one minute or less)
2. Iso hold up-right row: 30 sec.
3. Iso hold sumo dead lift: 30 sec.
4. Mountain climbers: 30 sec.
5. Rest 1 min.
1. Renegade row: 20 reps (you must complete this in one minute or less)
2. Iso hold lockout position: 30 sec.
3. Push-ups: 30 sec.
4. Iso hold bottom position: 30 sec.
5. Rest 1 min.
1. Pull-ups: 3- sec.
2. Hanging leg raises: 30 sec.
3. Get up sit-ups: 30 sec.
4. Six inch leg raise iso hold: 30 sec.
5. Jump rope: 60 sec.
6. Rest 60 sec.
Repeat for 3 rounds
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
Monday: Upper Body
A1: Kettlebell Overhead See Saw Press: 4x5
A2: Alternating Kettlebell Up-Right Rows: 4x5
B1: Bench Press: 4x5
B2: T-Bar Row: 4x5
C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5
D1: Pull-Ups: 3x10
D2: Ring Push-Ups: 3x10
E1: Dumbbell Triceps Extension: 3x10
E2: Dumbbell Curls: 3x10
F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work
Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.
Wednesday: Lower Body
Power Pulls From the Hang: 4x5
Squats: 4x5 (progress up to a 5RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x5 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards
Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work
Thursday: Perform 2 mile of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.
Friday: Total Body
This workout is a combination of dynamic and static or isometric work. You will need 2 light to medium weight kettlebells.
1. Push Press Squat: 20 reps (you must complete this in one minute or less)
2. Iso hold kettlebells overhead for 30 sec.
3. Iso hold Front Squat, top of thighs just below parallel: 30 sec.
4. Burpees: 30 sec.
5. Rest 1 min.
1. Power Pull: 20 reps (you must complete this in one minute or less)
2. Iso hold up-right row: 30 sec.
3. Iso hold sumo dead lift: 30 sec.
4. Mountain climbers: 30 sec.
5. Rest 1 min.
1. Renegade row: 20 reps (you must complete this in one minute or less)
2. Iso hold lockout position: 30 sec.
3. Push-ups: 30 sec.
4. Iso hold bottom position: 30 sec.
5. Rest 1 min.
1. Pull-ups: 3- sec.
2. Hanging leg raises: 30 sec.
3. Get up sit-ups: 30 sec.
4. Six inch leg raise iso hold: 30 sec.
5. Jump rope: 60 sec.
6. Rest 60 sec.
Repeat for 3 rounds
Saturday: Run 5 miles
Sunday: Church/Rest
Have a great week and let me know how your workouts are going at:
scott@pro-performance.net
Sign up for the Pro Performance Newsletter at:
www.pro-performance.net
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