We are in week 3 of our hypertrophy phase. This week wee will reduce our reps on some of the exercises and keep them high on most. Over the next 2 weeks, we will transition into a strength phase. Remember to always perform a dynamic warm up prior to training and a static stretch after. Here we go!
Monday: Upper Body
1. Bench Press W/Chains: 10,7,5
2. T-bar Row: 8,8,8
3. Dumbbell Bench Press: 10,7,5
4. Dumbbell Rows: 8,8,8
5. Double KB Overhead Press: 10,7,5
6. Up-Right Row W/Bands: 8,8,8
7. Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Dumbbell Curls: 10,10,10
Perform 3 rounds in circuit fashion with little or no rest between sets.
Tuesday: Speed and Agility
Zig Zag cone run for 50m. 5 sets
Ladder sprints at 10m intervals: 5 sets
Wednesday: Lower Body
1. Squats W/Chains: 10,7,5
2. Glute Ham Raise W/Bands: 10,10,10
3. Weighted Pistol Squats: 10,7,5
4. Leg Curls: 10,10,10
5. Kettlebell Front Squats: 10,7,5
6. Kettlebell Swings W/Bands: 10,10,10
7. Standing Calf Raise: 25,25,25
8. Seated calf Raise: 50,50,50
9. Roman Chair Sit-Ups: 20,20,20
10. Hanging Leg Raise: 20,20,20
Perform 3 rounds in circuit fashion with little or no rest between sets.
Thursday: Interval Runs; Perform 3 miles of 400m intervals. Run 400m at a fast pace then jog 400m. Repeat for 3 miles.
Friday: Total Body Circuit
1. KETTLEBELL SWINGS/ISO HOLD SQUAT TABATA
2 min. rest
2. RENEGADE ROW/ISO HOLD TOP/MTN. CLIMBERS/REST 30/30/30/30
3. PUSH-UPS ON KETTLEBELLS/ISO HOLD BOTTOM/BURPEE/REST 30/30/30/30
Perform 3 rounds
4. BAG PUSH SPRINTS 30/30
5. PULL-UPS 30/30
6. WALKING LUNGES 30/30
Perform 3 rounds
7. GET UP SIT-UPS 30/30/30/30
8. FLOOR WIPERS
9. CRUNCHES
10. PLANK
Saturday: Run 5 miles
Sunday: Rest and Go to Church
Send comments to scott@pro-performance.net
Sunday, January 25, 2009
Sunday, January 18, 2009
Ranger Workout of the Week
We are in week 2 of a hypertrophy phase. We will begin each workout with a dynamic warm up and end with a static stretch. Here we go:
Monday: Upper Body
1. Dumbbell Bench Press: 10 reps
2. Dumbbell Rows: 10 reps
3. Dumbbell chest Flys: 10 reps
4. Bent Over Raise: 10 reps
5. Kettlebell Overhead See Saw Press: 10 reps
6. Lateral Raise: 10 Reps
7. Triceps Extension: 10 reps
8. Barbell Curls: 10 reps
9. Triceps Push downs: 10 reps
10. Dumbbell Curls: 10 reps
Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.
Tuesday: Speed Day! Perform dynamic warm-up. Perform running mechanics drills.
Perform 10, 100m sprints at 85-90% with full rest between sprints.
Wednesday: Lower Body
1. Straight Bar Dead Lift: 10 reps
2. Glute-Ham Raise: 10 reps
3. Pistol Squats: 10 reps
4. Leg Extensions: 10 reps
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10 reps
7. Standing Calf Raise: 50 reps
8. Seated Calf Raise: 25 reps
9. Weighted Sit-Ups: 20 reps
10. Weighted Seated Twists: 20 reps
Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.
Thursday: Interval Day! Perform dynamic warm up. Sprint for 30 sec. jog for 90 sec. Do this for 30 min. Have fun!
Friday: Work Capacity
Kettlebell Swings/Iso Squat Hold: 20 sec. work/10 sec. rest for 8 rounds
2 min. rest
Renegade Rows: 30 sec.
Iso Hold Top: 30 sec.
Mountain Climbers: 30 sec.
Rest 30 sec.
Push-Ups on KB's: 30 sec.
Iso Hold Bottom: 30 sec.
Burpees: 30 sec.
Rest: 30 sec.
Perform 3 rounds
Bag Push or Prowler Sprints: 30 sec.
30 sec. rest
Pull-Ups: 30 sec.
30 sec. rest
Walking Lunges: 30 sec.
30 sec. rest
Perform 3 rounds
Get-Up Sit-Ups: 30 sec.
Floor Wipers: 30 sec.
Crunches: 30 sec.
Prone Plank:30 sec.
Perform 3 rounds with no rest
Saturday: Run 5-7 miles
Sunday: Rest and go to church!
Train hard and smart and God Bless!
www.pro-performance.net
www.highschoolstrengthandspeed.com
Monday: Upper Body
1. Dumbbell Bench Press: 10 reps
2. Dumbbell Rows: 10 reps
3. Dumbbell chest Flys: 10 reps
4. Bent Over Raise: 10 reps
5. Kettlebell Overhead See Saw Press: 10 reps
6. Lateral Raise: 10 Reps
7. Triceps Extension: 10 reps
8. Barbell Curls: 10 reps
9. Triceps Push downs: 10 reps
10. Dumbbell Curls: 10 reps
Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.
Tuesday: Speed Day! Perform dynamic warm-up. Perform running mechanics drills.
Perform 10, 100m sprints at 85-90% with full rest between sprints.
Wednesday: Lower Body
1. Straight Bar Dead Lift: 10 reps
2. Glute-Ham Raise: 10 reps
3. Pistol Squats: 10 reps
4. Leg Extensions: 10 reps
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10 reps
7. Standing Calf Raise: 50 reps
8. Seated Calf Raise: 25 reps
9. Weighted Sit-Ups: 20 reps
10. Weighted Seated Twists: 20 reps
Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.
Thursday: Interval Day! Perform dynamic warm up. Sprint for 30 sec. jog for 90 sec. Do this for 30 min. Have fun!
Friday: Work Capacity
Kettlebell Swings/Iso Squat Hold: 20 sec. work/10 sec. rest for 8 rounds
2 min. rest
Renegade Rows: 30 sec.
Iso Hold Top: 30 sec.
Mountain Climbers: 30 sec.
Rest 30 sec.
Push-Ups on KB's: 30 sec.
Iso Hold Bottom: 30 sec.
Burpees: 30 sec.
Rest: 30 sec.
Perform 3 rounds
Bag Push or Prowler Sprints: 30 sec.
30 sec. rest
Pull-Ups: 30 sec.
30 sec. rest
Walking Lunges: 30 sec.
30 sec. rest
Perform 3 rounds
Get-Up Sit-Ups: 30 sec.
Floor Wipers: 30 sec.
Crunches: 30 sec.
Prone Plank:30 sec.
Perform 3 rounds with no rest
Saturday: Run 5-7 miles
Sunday: Rest and go to church!
Train hard and smart and God Bless!
www.pro-performance.net
www.highschoolstrengthandspeed.com
Monday, January 12, 2009
Economics
As we all know, money is tight and times are tough. Tougher for some than others. I have noticed that fast food chains are tacking advantage of these tough time with marketing and advertising. Wendy's and McDonald's come to mind. I saw ads this weekend for both chains. Wendy's is advertising their .99 value meal and a $3.99 meal. McDonald's is advertising their double cheeseburger meal for $3.99, I think. Actually, the price doesn't matter. These meals are a good value if you are speaking of filling up your gut and don't care what you put in your body. If you make a habit of eating this crap, you will pay in the long run and it will be a lot more than $3.99 Lets take a closer look at Wendy's and McDonald's.
McDonald's Double Cheeseburger Meal
Dbl CB:
440 cal
23g fat
1150mg sod
34g carbs
2g fiber
7g sugar
25g protein
Regular Fries
380 cal
19g fat
270mg sod
48 carbs
0g sugar
5g fiber
4g protein
Diet Coke
0 anything, you drink a diet coke to counter act the rest of this crap. haha!
Wendy's
Double Cheeseburger
700 cal
40g fat
1440mg sod
38 carbs
2g fiber
47g protein
Crispy Chicken Sandwich
330 cal
14g fat
680mg sod
48g carbs
2 g fiber
34g protein
OK, there you have it. You can save money now and put cheap crap in your body or you can pay a lot later to try to fix what YOU messed up!
If you want to fix this NOW, Pro Performance can help. Check out our web site for our training schedule and check out Pro Fit Nutrition.
www.pro-performance.net
Scott Hines Sr. EdM, C.S.C.S. RKC
scott@pro-performance.net
McDonald's Double Cheeseburger Meal
Dbl CB:
440 cal
23g fat
1150mg sod
34g carbs
2g fiber
7g sugar
25g protein
Regular Fries
380 cal
19g fat
270mg sod
48 carbs
0g sugar
5g fiber
4g protein
Diet Coke
0 anything, you drink a diet coke to counter act the rest of this crap. haha!
Wendy's
Double Cheeseburger
700 cal
40g fat
1440mg sod
38 carbs
2g fiber
47g protein
Crispy Chicken Sandwich
330 cal
14g fat
680mg sod
48g carbs
2 g fiber
34g protein
OK, there you have it. You can save money now and put cheap crap in your body or you can pay a lot later to try to fix what YOU messed up!
If you want to fix this NOW, Pro Performance can help. Check out our web site for our training schedule and check out Pro Fit Nutrition.
www.pro-performance.net
Scott Hines Sr. EdM, C.S.C.S. RKC
scott@pro-performance.net
Sunday, January 11, 2009
Ranger Workout of the Week
This is the beginning of the 2009 training year. I am going to set the training schedule in 2 week training blocks. We are going to train hypertrophy in this 1st 2 week block. All workouts will be performed in circuit fashion. Each training session will begin with a dynamic warm-up and end with static stretching.
Monday: Upper Body
1. Bench Press: 10 reps
2. T-Bar Row: 10 reps
3. Incline DB Bench Press: 10 reps
4. Dumbbell Rows: 10 reps
5. Double Overhead Kettlebell Press: 10 reps
6. Kettlebell Up-Right Row W/green band: 10 reps
7. Triceps Extension: 10 reps
8. Hammer Curls: 10 reps
9. Triceps Push Downs: 10 reps
10. Cable Curls: 10 reps
Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!
Tuesday: Set up an obstacle course and run through it 5 times. Take 5 min. rest between runs.
Wednesday: Lower Body
1. Squats: 10 reps
2. Glute-Ham Raise w/purple band: 10 reps
3. Weighted Pistol Box Squats: 10 reps
4. Leg Curls: 10 reps
5. Kettlebell Front Squats: 10 reps
7. Standing Calf Raise: 25 reps
8. Seated Calf Raise: 50 reps
9. Roman Chair sit-Ups: 20 reps
10 Hanging Leg Raises: 20 reps
Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!
Thursday: 100 meter sprints. Perform meter yard sprints at 85-90%%. Use a 4/1 work rest ratio. Ex. If you run 100m in 15 sec., rest for 1 min. Perform 10 sprints.
Friday: Total Body
We will use the Tabata protocol for today's workout. There are 6 exercises. We will perform the 1st exercise, rest for 1 min., then the 2nd and so on until complete. The key to an effective is to give 100% on each set. Get your mind right. Each set will be as follows. Work for 20 sec. at 100% effort, rest for 10 sec. Repeat for 8 rounds. Rest 1 min. and move to the 2nd exercise.
1. Bag push or Prowler Push
2. Mountain Climbers
3. Push-Ups
4. Pull-Ups
5. Band Curls
6. Band Push Downs
Saturday: 5 mile hill run
Sunday: Rest/Church
If you would like a template of this workout, please send me an email at:
scott@pro-performance.net
Please sign up for our newsletter at: www.pro-performance.net and
www.highschoolstrengthandspeed.com
Remember, Train hard and smart and God Bless!
Monday: Upper Body
1. Bench Press: 10 reps
2. T-Bar Row: 10 reps
3. Incline DB Bench Press: 10 reps
4. Dumbbell Rows: 10 reps
5. Double Overhead Kettlebell Press: 10 reps
6. Kettlebell Up-Right Row W/green band: 10 reps
7. Triceps Extension: 10 reps
8. Hammer Curls: 10 reps
9. Triceps Push Downs: 10 reps
10. Cable Curls: 10 reps
Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!
Tuesday: Set up an obstacle course and run through it 5 times. Take 5 min. rest between runs.
Wednesday: Lower Body
1. Squats: 10 reps
2. Glute-Ham Raise w/purple band: 10 reps
3. Weighted Pistol Box Squats: 10 reps
4. Leg Curls: 10 reps
5. Kettlebell Front Squats: 10 reps
7. Standing Calf Raise: 25 reps
8. Seated Calf Raise: 50 reps
9. Roman Chair sit-Ups: 20 reps
10 Hanging Leg Raises: 20 reps
Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!
Thursday: 100 meter sprints. Perform meter yard sprints at 85-90%%. Use a 4/1 work rest ratio. Ex. If you run 100m in 15 sec., rest for 1 min. Perform 10 sprints.
Friday: Total Body
We will use the Tabata protocol for today's workout. There are 6 exercises. We will perform the 1st exercise, rest for 1 min., then the 2nd and so on until complete. The key to an effective is to give 100% on each set. Get your mind right. Each set will be as follows. Work for 20 sec. at 100% effort, rest for 10 sec. Repeat for 8 rounds. Rest 1 min. and move to the 2nd exercise.
1. Bag push or Prowler Push
2. Mountain Climbers
3. Push-Ups
4. Pull-Ups
5. Band Curls
6. Band Push Downs
Saturday: 5 mile hill run
Sunday: Rest/Church
If you would like a template of this workout, please send me an email at:
scott@pro-performance.net
Please sign up for our newsletter at: www.pro-performance.net and
www.highschoolstrengthandspeed.com
Remember, Train hard and smart and God Bless!
Sunday, January 4, 2009
Ranger Workout of the Week
This week we will deload. We have been working hard and heavy for 4 weeks. This week we will train but at a lower intensity. We will spend less time in the gym and decrease the intensity of our running. We will begin each training session with our dynamic warm up and end each session with static stretching. Next week we will start a hypertrophy phase. Here we go!
Monday: Total body
1. Squats: 10 reps at 70% of 1RM
2. Dumbbell Bench Press : 10 reps
3. Glute Ham Raise: 10 reps
4. Dumbbell Rows: 10 reps
5. Leg Curls: 10 reps
6. Lateral Raise: 10 reps
7. Dumbbell Curls: 10 reps
8. Triceps Push Downs: 10 reps
9. Hanging Leg Raises: 20 reps
10.Sit-Ups: 20 reps
Perform 2 Rounds
Tuesday: Run 5 miles
Wednesday: Total Body
1. Dead Lift: 10 reps with 70% of 1 RM
2. Bench Press: 10 reps with 70% of 1 RM
3. Glute Ham Raise: 10 reps
4. Pull-Ups: 10 reps
5. Leg Extension: 10 reps
6. Bent Over Raise: 10 reps
7. Machine Curls: 10 reps
8. Machine Triceps: 10 reps
9. Hanging Leg Raises: 20 reps
10.Get Up Sit-Ups: 20 reps
Perform 2 Rounds
Thursday: Run 5 miles
Friday: Total Body
Push Press Squats: 10 reps
Power Pulls: 10 reps
Push-Ups on Kettlebells: 20 reps
Renegade Rows: 10 reps each arm
Kettlebell Swings: 20 reps
Perform 1 Round
Saturday: Run 5 miles
Sunday: Rest and go to church
Let me know how the week went. Send me an email at scott@pro-performance.net
Sign up for our newsletter at www.pro-performance.net
Train hard and smart and God Bless!
Monday: Total body
1. Squats: 10 reps at 70% of 1RM
2. Dumbbell Bench Press : 10 reps
3. Glute Ham Raise: 10 reps
4. Dumbbell Rows: 10 reps
5. Leg Curls: 10 reps
6. Lateral Raise: 10 reps
7. Dumbbell Curls: 10 reps
8. Triceps Push Downs: 10 reps
9. Hanging Leg Raises: 20 reps
10.Sit-Ups: 20 reps
Perform 2 Rounds
Tuesday: Run 5 miles
Wednesday: Total Body
1. Dead Lift: 10 reps with 70% of 1 RM
2. Bench Press: 10 reps with 70% of 1 RM
3. Glute Ham Raise: 10 reps
4. Pull-Ups: 10 reps
5. Leg Extension: 10 reps
6. Bent Over Raise: 10 reps
7. Machine Curls: 10 reps
8. Machine Triceps: 10 reps
9. Hanging Leg Raises: 20 reps
10.Get Up Sit-Ups: 20 reps
Perform 2 Rounds
Thursday: Run 5 miles
Friday: Total Body
Push Press Squats: 10 reps
Power Pulls: 10 reps
Push-Ups on Kettlebells: 20 reps
Renegade Rows: 10 reps each arm
Kettlebell Swings: 20 reps
Perform 1 Round
Saturday: Run 5 miles
Sunday: Rest and go to church
Let me know how the week went. Send me an email at scott@pro-performance.net
Sign up for our newsletter at www.pro-performance.net
Train hard and smart and God Bless!
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