Ranger Workout of the Week

We are in week 4 of a 4 week strength phase. We will deload next week and then go into a hypertrophy phase for 4 weeks. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 5,3,3
2. T-Bar Rows: 8,8,8
3. Incline Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Overhead Press: 5,3,3
6. Wt. Pull-Ups: 3,3,3
7. Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10.Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 5 cones 10 yards apart in a straight line. Start at the 1st cone. Sprint to cone 2, drop down and do 1 burpee, get up and sprint back to cone 1. Sprint to cone 3, drop down and do 1 burpee, get up and sprint back to cone 1. Repeat until finished. Take 3-5 min. rest and repeat for 5 sets. Finish with a static stretch.

Wednesday: Legs

1. Power Pulls from the Hang: 4,3,3
2. Kettlebell Front Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 20 yard sprints at 85%. Sprint 10, 40 yard sprints at 85%. Sprint 5, 100 yard sprints at 85% Make sure you are fully recovered between sprints. Remember, this is speed training, not conditioning.

Friday: 30/30/30/30

1. Seated Bag Push/Ios Hold Squat/Bag Push Sprint/Rest
2. Push Press Squat/Renegade Row/Mountain Climbers/Rest
3. Power Pulls/Push-Ups/Iso Hold Bottom Push-Ups/Rest
4. Pull-Ups/Hanging Leg Raises/Burpees/Rest
5. Kettlebell Swings/Zercher Squats/Get Up Sit-Ups/Rest

Perform 3 rounds at 100% effort.

Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

We are in week 3 of a 4 week strength phase. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Incline Bench Press: 7,5,3
2. Seated Rows: 8,8,8
3. Decline Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Overhead Press: 7,5,3
6. Wt. Pull-Ups: 3,3,3
7. Dumbbell Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10.Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 5 cones 10 yards apart in a straight line. Start at the 1st cone. Sprint to cone 2, drop down and do 5 push-ups, get up and sprint back to cone 1. Sprint to cone 3, drop down and do 5 push-ups, get up and sprint back to cone 1. Repeat until finished. Take 3-5 min. rest and repeat for 5 sets. Finish with a static stretch.

Wednesday: Legs

1. Power Pulls from the Floor: 5,4,3
2. Kettlebell Front Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 20 yard sprints at 85%. Sprint 10, 40 yard sprints at 85%. Sprint 5, 100 yard sprints at 85% Make sure you are fully recovered between sprints. Remember, this is speed training, not conditioning.

Friday: TABATA 20 sec. of work, 10 sec. of rest for 8 sets

1. Sled or Prowler Push
Rest 2 min.
2. Pull-ups
Rest 2 min.
3. Push-Ups
Rest 2 min.
4. Kettlebell Swings
Rest 2 min.
5. Bent Knee Sit-Ups

Perform all 8 sets per exercise, rest 2 min., then go to the 2nd exercise. Repeat until the workout is complete.
Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

I had the privilege this past week of training 2 of the Rangers finest, Danny McMillian, LTC and Nick Barringer,CPT. They visited Pro Performance for a day to discuss our system of training and to exchange ideas and methods. They also got to experience our training first hand. The Friday workout is the workout they conquered. I want to thank them for taking time out of their schedule to visit us and I hope they learned as much from me as I learned from them. Rangers Lead the Way!

We are in week 2 of a 4 week strength phase. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 7,5,3
2. T-Bar Rows: 8,8,8
3. Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Dumbbell Overhead Press: 7,5,3
6. Wt. Pull-Ups: 5,5,5
7. Triceps Extension: 8,8,8
8. Machine Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 10 cones in a zig zag pattern over a 100 yard field. Start at cone 1. Sprint to cone 2, hit the deck, get up and sprint to cone 3, hit the deck and repeat until you get to cone 10. Perform 5 sets of this. Take 3-5 min. rest between sets. Perform 5, 100 yard sprints at 80%. Static stretch

Wednesday: Legs

1. Power Pulls from the hang: 5,4,3
2. Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 50 yard sprints at 80%. Run 5, 100 yard sprints at 80%. Static stretch.

Friday: Total Body Work Capacity 30/30/30

1. Sled Push/Iso Squat Hold/Burpees/Rest
2. Renegade Rows/Push-Ups/Mountain Climbers/Rest
3. Pull-Ups/Iso Hold at Top Position/Hanging Leg Raises/Rest
4. Double Cleans/Push Press Squat/Body Wt. Squat/Rest

Perform 4 rounds
The key as always is transition from 1 exercise to another. NO REST! Rest during rest time only.

Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

The next phase will be another 4 week strength phase. We will add a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 10,7,5
2. T-Bar Rows: 8,8,8
3. Dumbbell Bench: 10,7,5
4. Dumbbell Rows: 8,8,8
5. Dumbbell Overhead Press: 10,7,5
6. Wt. Pull-Ups: 8,8,8
7. Triceps Extension: 8,8,8
8. Machine Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 10 cones in a zig zag pattern over a 100 yard field. Start at cone 1. Sprint to cone 2, hit the deck, get up and sprint to cone 3, hit the deck and repeat until you get to cone 10. Perform 5 sets of this. Take 3-5 min. rest between sets. Perform 5, 100 yard sprints at 80%. Static stretch

Wednesday: Legs

1. Power Pulls from the hang: 5,4,3
2. Squats: 10,7,5
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 5,4,3
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 50 yard sprints at 80%. Run 5, 100 yard sprints at 80%. Static stretch.

Friday: Total Body Work Capacity 30/30/30

1. Sled Push/Push-ups/Rest
2. Renegade Rows/Mountain Climbers/Rest
3. 1 Kettlebell Overhead Press/Up-Right Rows/Rest
4. Pull-Ups/Hanging Leg Raises/Rest
5. Jump Rope for 1 min./Rest

Perform 4 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

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Email me with questions and comments at: scott@pro-performance.net