We are beginning a new cycle. Add 5 lbs to your upper body lifts, bench press and military press max and 10 lbs. to your squat and dead lift max. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!
Monday: Total Body
Bench Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Pull-Ups: 10
2. Good Mornings: 10
3. Dumbbell Bench Press: 10
4. Wt. Pistol Squats: 5 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up; Prowler Sprints: 20 rounds, 15 sec. work, 45 sec. rest. Run 2 miles
Wednesday: Total Body
Military Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Power Pulls: 5
2. Kettlebell Swings: 20
3. Dips: 20
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 3 Rounds
Thursday: Dynamic Warm-Ups; Run 10 sets of hills or steps. 30 yd. distance. run 2 miles
Friday: Super Circuit
30/30: perform 4 round of each exercise then run your 1/4. Perform the next series of exercises then run a 1/4. Continue until complete.
1. Push Press Squats:
RUN 1/4 MILE
2. Power Pull:
RUN 1/4 MILE
3. Push-Ups:
RUN 1/4 MILE
4. Pull-Ups:
RUN 1/4 MILE
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Sunday, April 26, 2009
Sunday, April 19, 2009
Ranger workout of the Week
We are in week 4 of this cycle. This is a deload week The template will be the same as last week. Refer to week 1 workout if you have questions about the program. Now here is the workout.
Perform your dynamic warm up prior to training and a static stretch after.
Monday: Total Body
Bench Press: 5,5,5 (40%, 50%, 60%)
Squats: 5,5,5 (40%, 50%, 60%)
Aux. Circuit
1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10
Perform 2 rounds of the circuit
Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile
Wednesday: Total Body
Military Press: 5,5,5 (40%, 50%, 60%)
Squats: 5,5,5 (40%, 50%, 60%)
Aux. Circuit
1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10
Perform 2 Rounds
Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile
Friday: Super Circuit
1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Walking Lunges: 20 yards, 1 kettlebell
4. Run 1/4 mile
5. Pull-Ups: 20 reps
6. Prowler Sprint: 40 yards, 20,high handles, 20 low handles
7. Kettlebell Swings: 20 reps
8. Backward Sled Pull: 40 yards
9. Double Kettlebell Cleans: 10 reps
Use heavy Kettlebells!
Perform 4 rounds and record time. Send me your results!
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Perform your dynamic warm up prior to training and a static stretch after.
Monday: Total Body
Bench Press: 5,5,5 (40%, 50%, 60%)
Squats: 5,5,5 (40%, 50%, 60%)
Aux. Circuit
1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10
Perform 2 rounds of the circuit
Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile
Wednesday: Total Body
Military Press: 5,5,5 (40%, 50%, 60%)
Squats: 5,5,5 (40%, 50%, 60%)
Aux. Circuit
1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10
Perform 2 Rounds
Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile
Friday: Super Circuit
1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Walking Lunges: 20 yards, 1 kettlebell
4. Run 1/4 mile
5. Pull-Ups: 20 reps
6. Prowler Sprint: 40 yards, 20,high handles, 20 low handles
7. Kettlebell Swings: 20 reps
8. Backward Sled Pull: 40 yards
9. Double Kettlebell Cleans: 10 reps
Use heavy Kettlebells!
Perform 4 rounds and record time. Send me your results!
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Friday, April 17, 2009
The Most Dedicated Ever, Part 2
On May 13th, 2008 I wrote an article about Josh Hines, my middle child and youngest son. It was about his life as an athlete and a person through his elementary, middle and high school years. I also wrote about his freshman year at Mississippi State and the trials he faced during that year. Today I’m writing the rest of the story.
Josh returned to MSU his sophomore year as a student, not a student athlete. His attitude was upbeat and positive as it always it. He and I spoke on a weekly basis. Our conversations were less about football and more about school and working out. He did mention football from time to time. Josh invited me to come watch a game one weekend and I accepted the invitation as any dad would. Upon my arrival, we ate, one of Josh’s favorite pass times, discussed school, his activities, church and of course, working out. As we prepared for the afternoon game, I noticed Josh’s demeanor change. He was quite and kind of stayed to himself. This is very out of character for him. I asked him what was wrong and got the standard answer. Nothing dad, It’s all good. We left the game a half time and went to eat again. I ask Josh if he missed football and he answered, “of course I do, but I’m glad I’m not playing”. The conversation ended with that statement.
Fast forward several months. I received a call from Josh one afternoon. What he said next was a shock! “Dad, I want to come home and go to Shorter and play football” He told me he had been running from football and the situation that had happened to him. He had never been told that he couldn’t be a part of something that he so badly wanted to be a part of. He told me his confidence had been shaken and was unsure of his ability and had run from the situation instead of hitting it head on. He told me football isn’t life for him, but he is a football player and needs to be playing somewhere. I ask him if he had prayed about it and he assured me this is what God wanted him to do. He said, “Dad, can you make this happen for me”? I assured him I could.
I was happy, over whelmed and about to explode with excitement. I got on the phone with the head coach of Shorted College, Phil Jones and set up a meeting. Shorter had recruited Josh out of high school so they knew who he was. Long story short, Josh transferred to Shorter Jan. of 2009, went through winter conditioning and spring practice with the team. He is looking forward to the fall, getting his education at Shorter Collage and playing in front of his home town. God has big plans for Josh.
Currently Josh is going to school, working, working out with the team, and of course, training with his dad. Josh is still my hero!
Josh returned to MSU his sophomore year as a student, not a student athlete. His attitude was upbeat and positive as it always it. He and I spoke on a weekly basis. Our conversations were less about football and more about school and working out. He did mention football from time to time. Josh invited me to come watch a game one weekend and I accepted the invitation as any dad would. Upon my arrival, we ate, one of Josh’s favorite pass times, discussed school, his activities, church and of course, working out. As we prepared for the afternoon game, I noticed Josh’s demeanor change. He was quite and kind of stayed to himself. This is very out of character for him. I asked him what was wrong and got the standard answer. Nothing dad, It’s all good. We left the game a half time and went to eat again. I ask Josh if he missed football and he answered, “of course I do, but I’m glad I’m not playing”. The conversation ended with that statement.
Fast forward several months. I received a call from Josh one afternoon. What he said next was a shock! “Dad, I want to come home and go to Shorter and play football” He told me he had been running from football and the situation that had happened to him. He had never been told that he couldn’t be a part of something that he so badly wanted to be a part of. He told me his confidence had been shaken and was unsure of his ability and had run from the situation instead of hitting it head on. He told me football isn’t life for him, but he is a football player and needs to be playing somewhere. I ask him if he had prayed about it and he assured me this is what God wanted him to do. He said, “Dad, can you make this happen for me”? I assured him I could.
I was happy, over whelmed and about to explode with excitement. I got on the phone with the head coach of Shorted College, Phil Jones and set up a meeting. Shorter had recruited Josh out of high school so they knew who he was. Long story short, Josh transferred to Shorter Jan. of 2009, went through winter conditioning and spring practice with the team. He is looking forward to the fall, getting his education at Shorter Collage and playing in front of his home town. God has big plans for Josh.
Currently Josh is going to school, working, working out with the team, and of course, training with his dad. Josh is still my hero!
Sunday, April 12, 2009
Ranger Workout of the Week
We are in week 3 of this cycle. The template will be the same as last week. Refer to week 1 workout if you have questions about the program. Now here is the workout.
Perform your dynamic warm up prior to training and a static stretch after.
Monday: Total Body
Bench Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Pull-Ups: 10
2. Leg Curl: 10
3. Dumbbell Bench Press: 10
4. Reverse Lunges: 10 ea.
5. Triceps Push Down: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile
Wednesday: Total Body
Military Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Double Kettlebell Cleans: 10
2. Pull-Ups: 10
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 3 Rounds
Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile
Friday: Super Circuit
1. Push Press Squats: 5 reps
2. Power Pulls from the ground: 5 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 5 reps ea arm
5. Run 1/4 mile
6. Prowler sprint, high handles 20 yds., low handles 20 yds.
7. Pull-Ups: 10 reps
8. Backward Sled Pull: 40 yards
9. Tire Flip: 5 flips
Use heavy Kettlebells!
Perform 4 rounds and record time. Send me your results!
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Perform your dynamic warm up prior to training and a static stretch after.
Monday: Total Body
Bench Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Pull-Ups: 10
2. Leg Curl: 10
3. Dumbbell Bench Press: 10
4. Reverse Lunges: 10 ea.
5. Triceps Push Down: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile
Wednesday: Total Body
Military Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Double Kettlebell Cleans: 10
2. Pull-Ups: 10
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 3 Rounds
Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile
Friday: Super Circuit
1. Push Press Squats: 5 reps
2. Power Pulls from the ground: 5 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 5 reps ea arm
5. Run 1/4 mile
6. Prowler sprint, high handles 20 yds., low handles 20 yds.
7. Pull-Ups: 10 reps
8. Backward Sled Pull: 40 yards
9. Tire Flip: 5 flips
Use heavy Kettlebells!
Perform 4 rounds and record time. Send me your results!
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Sunday, April 5, 2009
Ranger Workout of the Week
We are in week 2 of this cycle. The template will be the same as last week. Refer to last weeks workout if you have questions about the program. I would like to think Col. McMillian, Maj. Montz and Cpt. Barringer for having me down at Ft. Benning to work with the Rangers. I is always a pleasure and an honor. Now here is the workout.
Perform your dynamic warm up prior to training and a static stretch after.
Monday: Total Body
Bench Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dumbbell Bench Press: 10
4. Pistol Squats: 10 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up; Run 15 hills or 15 sets of steps at 40 yards.
Wednesday: Total Body
Military Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Power Shrugs: 20
2. Kettlebell Swings: 20
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 3 Rounds
Thursday: Dynamic Warm-Ups; Prowler Sprints: Perform 15 sets at 25 yards
Friday: Super Circuit
1. Push Press Squats: 10 reps
2. Power Pulls from the ground: 10 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 10 reps
5. Hand 2 Hand Swings: 20 reps
6. Pull-Ups: 10 reps
7. Run 1/4 mile
Perform 4 rounds and record time. Send me your results!
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Perform your dynamic warm up prior to training and a static stretch after.
Monday: Total Body
Bench Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dumbbell Bench Press: 10
4. Pistol Squats: 10 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up; Run 15 hills or 15 sets of steps at 40 yards.
Wednesday: Total Body
Military Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)
Aux. Circuit
1. Power Shrugs: 20
2. Kettlebell Swings: 20
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 3 Rounds
Thursday: Dynamic Warm-Ups; Prowler Sprints: Perform 15 sets at 25 yards
Friday: Super Circuit
1. Push Press Squats: 10 reps
2. Power Pulls from the ground: 10 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 10 reps
5. Hand 2 Hand Swings: 20 reps
6. Pull-Ups: 10 reps
7. Run 1/4 mile
Perform 4 rounds and record time. Send me your results!
Saturday: 5 Mile Run
Sunday: Rest and go to church
Post Comments and send me emails at scott@pro-performance.net
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
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