For the next 2 weeks, we are going to change things up a little. All our training will be out doors. We will train with kettlebells, body weight and various other implements. We will train on Monday, Wednesday and Friday and perform Medium to long runs on Tuesday, Thursday and Saturday. Remember to perform a dynamic warm-up prior to each training session and a static stretch post workout. Here we go!
Monday: Total Body
1. Kettlebell Double Clean, Squat to Push Press: 5 reps
2. Mountain Climbers: 20 reps
3. Pull-Ups: 10 reps
4. Push-Ups: 20 reps
5. Run 1/4 mile
6. Burpees: 20 reps
7. Run 1/4 mile
Perform 3 rounds
Tuesday: Run 5 miles
Wednesday: Total Body
1. Prowler Sprint: 50 yards
2. 50 yard sprint
3. Burpees: 20 reps
4. Mountain Climbers: 20 reps
5. Pull-Ups: 10 reps
6. Push-Ups: 20 reps
Perform as many rounds as possible in 45 min. Record number!
Thursday: Run 5 miles
Friday: Total Body
1. Rope Climb: up and down
2. Prowler Sprint: 20 yards
3. Farmers Walk: 20 yards (use 2 100lb. kettlebells)
4. Kettlebell Swings: 20 reps
5. Sprint 100 yards
6. Pull-Ups: 10 reps
7. Push-Ups: 20 reps
Perform as many rounds as possible in 45 min. Record number!
Saturday: 12 mile march
Sunday: Rest and go to church!
Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Sunday, May 31, 2009
Sunday, May 24, 2009
South Alabama Clinic a HUGE Success!
I just returned from the South Alabama Strength and Speed clinic. The feature speakers were Louis Simmons and our own Erik Korem. I have got to tell you that Erik did a fantastic job. I have been in this industry for 25 years and I'm still learning. Erik spoke for 2 hours on speed development. He introduced some new and proven techniques that will guarantee an increase in not only linear speed, but game speed as well. The Pro Performance Team is very fortunate to have Erik on our Team. Congratulations for a job well done!
Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
High School Strength and Speed, LLC
www.pro-performance.net
www.highschoolstrengthandspeed.com
P.S. If you want your High School team to be faster in the fall, check out Football 360!
Ranger Workout of the Week
This is the 4th week of the cycle and deload week. We will pick up our conditioning on Tuesday and Thursday and do a 12 mile march on Saturday. Remember to perform a dynamic warm up prior to each workout and a static stretch after. Have a great week!
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. Ring Push-Ups: 10
3. Dumbbell Rows: 10 ea. arm
4. Reverse Lunges: 5 reps each leg
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 2 rounds of the circuit
Tuesday: Dynamic warm-up: Run 1 mile: Prowler Sprints: Perform 20 rounds with a 40 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.
Wednesday: Total Body
Military Press: 5,5,5 (40%, 50%, 60%)
Squats: 5,5,5 (40%, 50%, 60%)
Aux. Circuit
1. Power Shrugs from the Floor: 5
2. Dips: 10
3. Pull-Ups: 10
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 2 Rounds
Thursday: Dynamic Warm-Ups: Run 1 mile: Run 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 40lb. Xvest)
Friday: Super Circuit
1. Double Snatch: 20 reps
2. Push-Ups on Kettlebells: 20 reps
3. Pull-Ups: 10 reps
4. Run 1/4 mile
5. Prowler Sprint: 30 yards
Perform 4 rounds with as little rest as possible. Time to beat: 26:32 Post your time!
Saturday: 12 mile march
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!
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. Ring Push-Ups: 10
3. Dumbbell Rows: 10 ea. arm
4. Reverse Lunges: 5 reps each leg
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 2 rounds of the circuit
Tuesday: Dynamic warm-up: Run 1 mile: Prowler Sprints: Perform 20 rounds with a 40 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.
Wednesday: Total Body
Military Press: 5,5,5 (40%, 50%, 60%)
Squats: 5,5,5 (40%, 50%, 60%)
Aux. Circuit
1. Power Shrugs from the Floor: 5
2. Dips: 10
3. Pull-Ups: 10
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10
Perform 2 Rounds
Thursday: Dynamic Warm-Ups: Run 1 mile: Run 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 40lb. Xvest)
Friday: Super Circuit
1. Double Snatch: 20 reps
2. Push-Ups on Kettlebells: 20 reps
3. Pull-Ups: 10 reps
4. Run 1/4 mile
5. Prowler Sprint: 30 yards
Perform 4 rounds with as little rest as possible. Time to beat: 26:32 Post your time!
Saturday: 12 mile march
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!
Thursday, May 21, 2009
What is wrong with folks?
Over the past several months the only posts I have been putting on my blog is the Ranger workout of the week. I have been so busy growing Pro Performance and High School Strength and Speed, plus training clients and of course, my workouts. Today I have a little time and decided to write a quick note. I have been thinking about writing an article on the state of our economy, so here I go.
From where I sit and the observations I make, people need to stop worrying about the economy and start focusing on themselves and their health. I was traveling a couple weekends ago and stopped at a restaurant to eat dinner. I am currently on a strict eating plan so I ordered 2 grilled chicken breasts and a salad. As always, when I walk into a public place, I look around to see my surroundings. What I noticed was a group of the fattest people I have ever seen. I'm not kidding! No one walked, they waddled. Now I'm not making fun of obese people. They need help! My staff and I are willing to help, if they are willing to help themselves first. There were probably 100 people in the restaurant, no one besides myself was fit. Ninety percent were morbidly obese! I am bewildered why people don't care. Don't they realize that they could lead a more productive life if they were fit? I don't have the answer! I believe in hard work and discipline. That's the only way! It's not to late. Anyone can make a change! If you read this and live in the North West Georgia area, give us a call at Pro Performance! 706-234-9639
If you have friends who are obese, please help them out! It's not to late to start!
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless
Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
From where I sit and the observations I make, people need to stop worrying about the economy and start focusing on themselves and their health. I was traveling a couple weekends ago and stopped at a restaurant to eat dinner. I am currently on a strict eating plan so I ordered 2 grilled chicken breasts and a salad. As always, when I walk into a public place, I look around to see my surroundings. What I noticed was a group of the fattest people I have ever seen. I'm not kidding! No one walked, they waddled. Now I'm not making fun of obese people. They need help! My staff and I are willing to help, if they are willing to help themselves first. There were probably 100 people in the restaurant, no one besides myself was fit. Ninety percent were morbidly obese! I am bewildered why people don't care. Don't they realize that they could lead a more productive life if they were fit? I don't have the answer! I believe in hard work and discipline. That's the only way! It's not to late. Anyone can make a change! If you read this and live in the North West Georgia area, give us a call at Pro Performance! 706-234-9639
If you have friends who are obese, please help them out! It's not to late to start!
Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless
Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
Sunday, May 17, 2009
Ranger Workout of the Week
We are in week 3 of the new cycle. This is the heaviest week of the cycle. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!
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 (Perform all exercises with a 20lb. Xvest)
1. Pull-Ups: 10
2. Back Extensions: 10
3. Incline Dumbbell Bench Press: 10
4. Step Ups: 5 ea. (add additional wt.)
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up: Prowler Sprints: Perform 20 rounds with a 20 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.
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 (perform with a 20 lb. Xvest)
1. Power Pulls from the floor with 2 kettlebells: 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 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 20lb. Xvest)
Friday: Super Circuit
This is a top 10 Pro Performance Fun Friday Workout!
1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Heavy Prowler Sprint: 30 yards
4. 1 Tire Flip/Run 1/4 mile/ 1 Tire Flip
5. Heavy Prowler Sprint: 30 yards
6. Pull-Ups: 10 reps
7. Kettlebell Swings: 20 reps
Perform 4 rounds with as little rest as possible. Time to beat: 31 min. Post your time!
Saturday: 12 mile march
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!
We will deload next week!
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 (Perform all exercises with a 20lb. Xvest)
1. Pull-Ups: 10
2. Back Extensions: 10
3. Incline Dumbbell Bench Press: 10
4. Step Ups: 5 ea. (add additional wt.)
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10
Perform 3 rounds of the circuit
Tuesday: Dynamic warm-up: Prowler Sprints: Perform 20 rounds with a 20 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.
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 (perform with a 20 lb. Xvest)
1. Power Pulls from the floor with 2 kettlebells: 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 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 20lb. Xvest)
Friday: Super Circuit
This is a top 10 Pro Performance Fun Friday Workout!
1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Heavy Prowler Sprint: 30 yards
4. 1 Tire Flip/Run 1/4 mile/ 1 Tire Flip
5. Heavy Prowler Sprint: 30 yards
6. Pull-Ups: 10 reps
7. Kettlebell Swings: 20 reps
Perform 4 rounds with as little rest as possible. Time to beat: 31 min. Post your time!
Saturday: 12 mile march
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!
We will deload next week!
Saturday, May 9, 2009
Ranger Workout of the Workout
We are in week 2 of the new cycle. Within the next few weeks we will add some mobility, agility, quickness and hip stability training. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!
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. Good Mornings: 10
3. Incline Dumbbell Bench Press: 10
4. Wt. Pistol Squats: 3 ea.
5. Dumbbell 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: 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 Pulls from the floor: 3
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 12 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. Prowler Sprints:
RUN 1/4 MILE
2. Push-Ups on Kettlebells:
RUN 1/4 MILE
3. Renegade Rows:
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!
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. Good Mornings: 10
3. Incline Dumbbell Bench Press: 10
4. Wt. Pistol Squats: 3 ea.
5. Dumbbell 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: 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 Pulls from the floor: 3
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 12 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. Prowler Sprints:
RUN 1/4 MILE
2. Push-Ups on Kettlebells:
RUN 1/4 MILE
3. Renegade Rows:
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!
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