Non-Competitive Season Preparation [Archive]

qb0708

11-16-2009, 06:55 PM

Today marks the beginning of my preparation for the non-competitive season in Collegiate American Football.

This period is about 16 weeks long until the start of Spring Football.

For the first 2 weeks I will utilize a GPP program using the outlines of Coach X's manual via the implantation of Mixed Circuit Training.

A few modifications have been made to meet my specific preparedness level.

Instead of performing Leg Press and Dumbbell Bench Press as the primary upper & lower body extensors exercise, the use of Barbell Squats and Bench Press is logistic based on my preparedness level at the present time.

Also there a few modifications because of equipment limitations.

Upon return from Thanksgiving break, there will be a 3-4 workout period where I am unaware what means will be utilized from a GPP standpoint.

During Winter Break I will construct and adhere to a Multi-Directional Concentrated load. The use of 5/3/1 as a strength block will be utilized in hopes of a great increase in Maximal Force via the right side of the Force-Velocity Curve.

Development of Muscle Cross Section, Oxidative Capacity, Maximal Velocity/Acceleration, and Explosive Leg & Arm Strength will be concurrently executed but at a lower volume in regards to the development of Maximal Force.

After this 4 week block I will assess the success rate of the block via the training goal set prior to the performance of the block .

Upon the completion of this block I am unaware of where my training will turn too.

Training Block A (length 2 weeks) Anatomical Adaptation
Active Warm Up via Elliptical 7 min. 30 sec.

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation
4-way Neck: Swiss Ball 2x20
DB Shrugs: 70lbs 2x20 (10 sec iso-hold, 10 reps, then repeat= 1 set)
Rotator Cuff: Ex./In. Rot. w/ Tubing 3x5 Iso emphasis tempo
TKE: Green Band 2x20

A1: Barbell Squat-60% of Tfm (425)
Bar x10 95x10 135 6x4
A2: Barbell Bench Press-60% of Tfm (220)
Bar x10 Barx135 255 6x4

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: Reverse Hypers 2x20
C2: Pink Band Push downs 2x15

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad0

E1: Leg Curls +80 2x20
E2: Green Band Lat Row 2x15

F1: Green Band Unilateral Plantar Flexion 2x20
F2: Dumbbell Shoulder Abduction +15 2x15

Static Stretching

Contrast Shower

Notes: Great workout, really like the rest intervals, extensive warm up and prehabilitation exercises, and the exercises targeting all the different anatomical movements.

federaldb59

11-16-2009, 07:00 PM

didnt understand most of that but it sounds awesome. You should start makin workouts and having some of us put them to the test.

qb0708

11-16-2009, 08:27 PM

didnt understand most of that but it sounds awesome. You should start makin workouts and having some of us put them to the test.

Feel free to ask any questions.

I just started a blog on 101pro's website, I just wrote a real long post about Off-season American Football Training. Check it out, it gives some good basic ideas of what you should include in your training.

If you want specifics PM me or comment/ask a question on the blog.

As most of you know I will first challenge and encourage you to expand your knowledge via Anatomy, Physiology, and Kinesiology. There is the full text book of Gray's Anatomy avaliable online, vast amounts of articles on Elitefts, Westside Barbell, Yuri Verkhoshanky's site, James Smith's Site (which has a Medical Physiology Text on it), and I could go on forever about the vast amount of information that one could find via the internet.

The places above are great places to start.

If anybody wants any other specifics just ask.

DocHollidy

11-17-2009, 06:12 AM

does tfm stand for max? if so I think you accidently mixed up squat and bench bro if not sorry I'm just not familiar with the program

qb0708

11-17-2009, 07:11 AM

does tfm stand for max? if so I think you accidently mixed up squat and bench bro if not sorry I'm just not familiar with the program

Good observation. The Bench and Squat are mixed up.

Tfm stands for Training Force Max. I take my Competition/Tested Max (or use the formula Weight x Reps x .0333 + Weight = Projected Max) and multiply by .9 and use that to base percentages off of (i.e. tested 475 in the Barbell Squat, 90% equals 425, thus Tfm = 425, also best repetition effort for the Barbell Bench Press with 190lbs is 9, so 190 x 9 x .0333 + 190 = 245, then multiply by .9 = 220, thus Tfm = 220) .

I'm am utilizing this to keep my external loading via the Barbell Squat and Bench Press sub-maximal since the competitive season has just recently ended.

qb0708

11-17-2009, 01:33 PM

Aerobic Development

30 Minutes Alternating from a Low/Medium/High Resistance/Intensity via a Conditioning Bike

First 5 Minutes utilized Low Resistance/Intensity then for the Next 5 min. Used High/Med Resistance/Intensity (2min High, 1min Med.) then took a break

Utilized High/Low Resistance/Intensity for the next 10 minutes (90 sec. High, 90 sec. Med.), followed by Medium Resistance/Intensity for 10 minutes to end the ride.

qb0708

11-18-2009, 06:55 PM

Training Block A Workout 2 Anatomical Adaptation
Active Warm Up via Spinner 7 min. 30 sec.

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation
4-Way Neck: Swiss Ball Leans 2x12
DB Shrugs: +70 2x20 (Sub-Max Eccentric emp.)
Rotator Cuff: Ex. Rot 2x8 (Sub-Max Eccentric emp.) In. Rot 2x20

A1: Walking Lunges +115 4x10 (20 total reps)
A2: Neutral DB Bench +55 4x10

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: Swiss Ball Reverse Hypers 4x10
C2: Green Band Push-Downs 4x8

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Machine Leg Curls +105 4x10
E2: Seated Unilateral Green Band Pull-Downs 4x8

F1: Standing Calf Raises w/ Green Band 4x10
F2: DB Shoulder Abduction +15 4x8

Static Stretching

Notes: Lunges and DB Bench together was very challenging, really going to be feeling the lunges tomorrow. Working with this type of rest intervals and use of active rest, really helps up the intensity and gets a lot of work done in a timely fashion.

qb0708

11-19-2009, 08:28 PM

Aerobic & Anaerobic Glycolytic Development

Via Basketball 7:30pm.-10:00pm.

Notes: Glute Max(es) were sore from my previous workout most likely via the lunges. I was however, surprised & pleased to see that my jumping ability has not suffered with my increased body mass and lack of shock method/jump exercises over the last 3 months.

qb0708

11-20-2009, 03:15 PM

Training Block A Workout 3 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation
4-Way Neck: Hammer Machine 2x15 +60
DB Shrugs: +95 2x20 Normal Tempo
Rotator Cuff: Ex Rotation 3x10 Normal Tempo, In Rotation 2x15

A1: Barbell Bench Press 60% Tfm +15
Bar x15 95x10 150 4x3 150x17
A2: Barbell Box Squat Tfm-50 60% +20
BW x10 Bar x10 135x8 245 5x3

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW Reverse Hypers on GHR 3x15
C2: Cable Straight Bar Push-Downs 3x12 +55

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Manual Resisted Leg Curls 3x15
E2: Machine Lat Pull-Downs +110

F1: DB Shoulder Abduction +20 3x12

Notes: Back home for break so was able to & forced to utilize some different external loading exercises. Worked out with my younger brother so the tempo was a bit slow at first but then picked up at the end.

qb0708

11-23-2009, 02:26 PM

Training Block A Workout 4 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation:
4-Way Neck: Hammer Machine +45
DB Shrugs: Isometric Emphasis 2x20 +70
Rotator Cuff: Ex. Rotation Isometric Emphasis 3x5, In. Rotation 2x20

A1: Barbell Squat Tfm 60% +35
Bar x10 135x8 225x6 290 5x4
A2: Barbell Bench Press Tfm 60% +25
Bar x15 95x10 135x8 160 5x4

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW GHR Reverse Hypers 2x20
C2: Cable Straight Bar Push-Downs +45 2x15

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Razor Curls BW 2x20
E2: Machine Lat Pull-Downs +90 2x15

F1: Standing Plantar Flexion BW 2x20
F2: DB Shoulder Abduction +15 2x15

Notes: Another good workout, the mobility work is really starting to pay off as I feel much more agile in these exercises. The surrounding postural muscles of the shoulder girdle have noticeably increased in the ability to resist failure via elevation, along with the three movements (Internal Rotation, External Rotation, & Abduction) associated with the rotator cuff of the shoulder joint. Increases in muscle cross section along with loss of body fat, has already started to appear aesthetically.

Aerobic/Anaerobic Glycolytic Capacity Development

Basketball 7:30-9:30

qb0708

11-25-2009, 09:21 AM

Aerobic/Anaerobic Glycolytic Capacity Development

via Basketball 3:00pm-4:30pm

kurtbbbb

11-25-2009, 10:21 PM

hey what sort of stuff do you do for ankle mobility?

qb0708

11-25-2009, 10:48 PM

hey what sort of stuff do you do for ankle mobility?

All the movements of the ankle. Stretches are good to increase your flexibility.

Sometimes with resistance (bands, manual, ankle weights, etc.), others just via body weight.

qb0708

11-25-2009, 10:58 PM

Training Block A Workout 5 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation:
4-Way Neck: Hammer Machine +55 2x12
DB Shrugs: +55 Eccentric Emphasis 2x20
Rotator Cuff: w/ Mini Band Ex. Rotation Eccentric Emp. 2x8, In. Rotation 2x20

A1: Unilateral Power Runner
(Can be described as a reverse leg press, except held in an apparatus for support)
4x10 +90 (per leg)
A2: DB Neutral Bench Press
4x10 +55

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW GHR Reverse Hypers 4x10
C2: Straight Bar Push-Downs +55 4x8

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Razor Curls BW 4x10
E2: Machine Lat Pull-Downs +110 4x8

F1: DB Shoulder Abduction 4x8 +20

Notes: Workout took place at 9pm. This was not a problem, except that I was out of town over the past 24 hrs. and my normal bio-rhythm was not as it should/usually be/is. Still had a exceptional workout with a very fast tempo. Rest between sets was minimal for everything.

qb0708

11-27-2009, 10:50 AM

Training Block A Workout 6 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation:
4-Way Neck: Hammer Machine +55 2x15
DB Shrugs: +95 Dynamic Reps 2x20
Rotator Cuff: Ex. Rotation Dynamic Reps 3x10, In. Rotation 2x15

A1: Barbell Box Squat Tfm-50 60% +35
BW x10 135x8 225x6 260 5x3
A2: Barbell Bench Press Tfm 60% +30
Bar x15 95x10 165 4x3 1x15 (very happy with this result)

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW Reverse Hypers 3x15
C2: Straight Bar Push-Downs +55 3x12

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Razor Curls BW 3x15
E2: Machine Lat Pull-Down +100 3x12

F1: DB Shoulder Abduction 3x12

Notes: Last workout of Block A. Very pleased with the progress made so far, especially in this short amount of time. MCT is a very quick and effective way of restoring & increasing work capacity.

The external loading has been spot on as I feel no excess structural stress (a la DOMS, joint pain/aching, muscle tightness/stiffness, etc.), but at the same time have developed an increased resistance to failure, gains in strength, along with increases in muscle cross section & decreases in body mass/fat. I would of liked to complete more aerobic capacity work via conditioning equipment, but did not have free access to them compared to at school.

During the "gray area" from Sunday to the following Tuesday I will be sure to utilize these machines, mainly to aid in decreasing body mass/body fat.

In supplement to my scholastic studies, I will be constructing my next training block over the next week and a half ("gray area"), which I previously mentioned in the first post of this thread, will be a concentrated strength block via utilization of 5/3/1 loading parameters along with concurrent development of muscle cross section, alactic, aerobic & some glycolytic capacity via general & specific means, maximal sprint velocity/acceleration, speed-strength exercises, etc. all at a lesser volume in comparison to strength development.

This block will start Dec. 14th, as I will utilize a supercompensation microcycle during finals.

kurtbbbb

11-28-2009, 10:19 PM

qb0708

11-28-2009, 11:09 PM

hey man thanks for writing back regarding the box squats, also I see that you are going to start 5/3/1, Ive just finished a 12 week of Ws4sb3 and have got pretty good gains and thinking of starting 5/3/1 tomorrow for the start of the new month. In the program it says to do 2 or 3 accessory lifts, I'm just wondering because the program is not written primarily for an athlete, is there anything you think I should be doing differently or incorporating as an extra into the program?

Speed-Strength Exercises (via Jumps, Med-Ball Throws, etc.)

Make sure you utilize prehabilitation and mobility drills prior to executing your Strength Training.

Work on your weakness for your accessory lifts (Posterior Chain, Triceps, etc.)

Also I'd throw out the Military Press and Dead-lift (this is my personal preference), and Instead incorporate more time on either sprints, tempo runs, or another day to train your Squat and Bench Press via a more moderate taxonomy utilizing Prilepins Chart.

You must implement all this logistically into your monthly and weekly plan though.

qb0708

11-30-2009, 03:17 PM

Training

Active Warm-Up

Back Squat
Bar x10 135x8 255 4x10

Bench
Bar x10 95x8 135 4x10

Clean
95 4x8

DB RDL
60s 4x12

Towel Pulls
3x10

Accessory Training

federaldb59

11-30-2009, 05:03 PM

qb0708

11-30-2009, 06:41 PM

You always have the most interesting logs. You mention something about prehibillitaion that means to prevent injuries correct? I notice you do them for the neck and the rotator cuffs. Could you deal what you do for rotators as there is a rotator cuff circuit in the LSU workout that I have been skipping. I do isometric holds for the neck any other way to prehab the neck. Got any prehab for knees and ankles. Also when should the prehab be done in your workout. Example would you do knee prehab on a heavy squat day?

Thanks for the words.

Yes prehabilitation is for prevention of injuries.

I select exercises pertaining to muscular imbalances of myself and those that are most often stressed via participation in American Football. This in my case, goes hand in hand.

The Rotator Cuff is made up of 4 muscles surrounding the shoulder joint. They are as follows: The Infraspinatus, Supraspinatus, Teres Minor, and Subscapularis. Each muscle has a different movement in regards to the shoulder joint. The 3 movements are Abduction (Supraspinatus), External Rotation (Infraspinatus & Teres Minor), and Internal Rotation (Subscapluaris).

I utilize either tubing or elastic jump stretch bands as overload to strengthen the muscles associated with these movements. This is with the exception of Abduction as this movement involves other muscles surrounding the shoulder joint (i.e. Deltoid)

Isometric Neck Bridges are one way to strength the surrounding musculature of the cervical vertebrae. There are 4 movements associated with this, Flexion (nod yes), Extension (look up), Lateral Flexion (Ear to shoulder), and Lateral Rotation (Chin to shoulder, nodding no).

Utilize manual partner resistance, a Hammer Strength machine, specialized neck harness, bands, the use of a swiss ball, neck bridges (iso), as a means of strengthening the neck muscles.

For Knees I will utilize Terminal Knee Extension, TKEs as you will see in my log(s).

Here's a video of how to perform this exercise properly.

fZYIMSpZNZo

Multiple sets (2-3) of higher reps (20-30) is a good way to start out. Make sure you flex your quadriceps muscles upon achieving full extension.

You can also do these on boxes and such. I'm not sure what all the video shows.

For ankles, train the 4 movements, Dorisflexion, Plantar Flexion, Inversion, and Eversion.

Utilize body weight, partner manual resistance, or bands as external loading.

I will utilize prehabilitation exercises every day I strength train. But it pertains to what I am training (weights for upper body, weights for lower body, or for total body) I group the exercises for the upper body musculature with my upper body workouts, same thing for the lower body musculature, and if I am doing a total body workout, then I utilize all the exercises I deem necessary at the time. Other things I do as prehabilitation is joint mobility work, these can be Hurdle over and unders, external rotation, iso-holds etc.

Most people have a weak or improper functioning VMO (Vastus Medialis Oblique, the very inner and furthest part of your quad), which acts to properly track the knee cap in regard to the toes. TKEs are what train this particular muscle. I always use these before I squat to activate & strengthen the VMO.

Hope this helps you out.

qb0708

12-01-2009, 03:57 PM

Aerobic Capacity Development

via Resistance Bike Rides for 20 minutes & Resistance Cycling for 20 mintues

qb0708

12-02-2009, 12:01 PM

Active Warm-Up

A few new drills and exercises where added to this.

Strength Training

Clean 33s
Bar x3 Bar x3 95x3

Turkish Get-Up
25 KB 3x8

Windmill Push-Ups
15lb 3x6

Floor Johnsons
Bar 3x8

Seated Cleans
15lb 2x20

Bridge Leg Raises
2x15

4-Way Ankle x15

4-Way Neck x15

Kneeling Jumps 2xReps

0 Degrees In/Ex Rotation x15
90 Degrees (Abducted) In/Ex Rotation x15

Swiss Ball Balance

Static Stretching

Recovery Hours Later:
Self Massage for Upper Legs (Hamstrings, Quads, IT Bands, Adductors), Neck, & Shoulders

Self Myofasical Release for Piriformis/Glutes

qb0708

12-04-2009, 11:46 AM

Active Warm-Up
Dynamic Stretching

Push Press
Bar x10 95x8 105x8 115x8 115x8

Bulgarian Split Squat
Bar x8 65x8 95x8 95x8 95x8

Bradford Press
Bar x8 65x8 65x8 65x8

Single Leg Box Jumps 5x5

Natural Glute Ham Raises
4x15

Houstons
2x15

Med Ball Drops
8lb 8x3

Pikes & Pike Twists

Assisted Pull-Ups 3x10

qb0708

12-05-2009, 05:58 PM

Aerobic Capacity Development

via Varied Resistance Interval Bike Rides (Heavy Resist. 1min. Medium Resist. 6 min. x4)
5 min. Light Warm Up and Cool-Down

qb0708

12-07-2009, 01:01 PM

Active Warm-Up
Dynamic Stretches
Hip & Shoulder Mobility

Strength Training

Hang Clean
135 4x8

Incline Bench
95 4x10

Box Squat
205 4x10

BB RDL
120 4x12

Heel Touches 100 Reps

Bridge Hip Lifts 2x15

Serratus Punch +45 2x25

Towel Pulls 3x10

Box Jumps 8x3

V-Pass x15

OH Throws +6 x30

qb0708

12-09-2009, 03:04 PM

Taking a period of Supercompensation from now until the beginning of Block B on Monday.

My workouts are arbitrary as I do what I deem necessary to illicit an over adaptation from the accumulation of fatigue over the past three weeks. These workouts are not structured and I am utilizing a lot of body weight exercises and mobility drills.

Active/Dynamic Warm-Up
-Various Calisthenics for all the joints of the body
TKE's w/Heel Touch via Low Box 2x20

Hip Mobility via Standing Hip Ab/Ad, Standing Hip Flex/Ex, Quadruped Flexed Ab, Ex. Rot, In. Rot., Squat & Lunge, and Step Overs

Power Runner +90 3x10 (each Leg)

Dips 3xReps (6-8 slow controlled reps)

Pull-Ups x2 x2 x1 w/Isometric hold and Slow Eccentric

GHR 2x8

Contra-Lateral Raises +10 2x5

Hanging Leg Raises 2x15

Did this in between instructing my younger brother on how to properly execute various movements/exercises with either body weight or only the bar in preparation for performing Barbell Exercises in the future.

We worked mainly on Yielding Isometrics to ingrain proper muscle firing in these movements and to increase his mobility so that he may execute the exercises in a proper orthopedic position.

For the most part he had very good form for only working out occasionally and not having proper instruction for performance of various exercises and movements. He will become my first "client" over the time I am home for school.

His selected sporting discipline is Soccer. Most of his workouts will be extensive in nature as I strongly believe teaching proper movement patterns, increasing mobility, and working on structural discrepancies is vital in the development of an untrained athlete. All the selected means will be very General, targeting the development of muscle cross section, developing strength & power, increasing the work capacity of energy systems, developing functional dynamic mobility, flexibility, etc.

I may keep a log of what he does on here, but I'm not sure yet, we'll see what happens.

qb0708

12-10-2009, 06:30 PM

GPP via Aerobic Capacity Development

Basketball 7-9pm

qb0708

12-11-2009, 12:17 PM

Supercompensation A Workout 2

Active HR Raising via Jogging

-Basic Calisthenics & Dynamic Movements
Jumping Jack Variations
Windmills
Side Bends
Knee Circles
Hip Circles
Arm Circles
Leg Swings
Arm Swings
-Mobility & Iso-Holds
Lunge Iso-Hold
Squat Iso-Hold
Quadruped Series
Unders

General Strength Preparation
TKE on Low Box x30
Neck x2 +55x10
Shrugs x2 + 95 DBx10
Ex. Rotation Scapular Depression x2 + Doubled Mini Bandx10
Plate Squat x2 +45x10
Bench Press x2 +35 DBx10
Push-Ups x1 +35 Reps
T-Bar Row x1 (Arms Adducted) +120x10, x1 (Arms Abducted) +120x10
Body Rows x1 +10 Reps
Reverse Hypers x2 +12 Reps

"Gun Show"
Drag Curls +45x10 +55x10
Hammer Curls +30xReps +25xReps (done semi-rest pause, part of the reps were done with a mediolateral axis, and others with an anterioposterior axis)
Rolling Extensions x2 +30x10
Kick Back Extensions x2 +20x10

McGill Sit-Ups x10 w/3sec Hold

General Alactic & Aerobic Development
Med Ball Throws Squat x5 OHBx5 Rotational x3 each

Great workout, that may seem like alot of volume for a supercompensation period but this was done very fast and was not taxing at all, this workout took an hour at tops.

Took a new stimulant product for the first time in almost 2 years, energy and focus were as I remember it with previous products.

This is the last workout before the execution of Block B, which will begin on Monday.

qb0708

12-12-2009, 01:01 PM

GPP via Energy System Development (Alactic & Aerobic)

Wood Chopping and Loading
12:30-2:00pm

qb0708

12-13-2009, 02:15 PM

Block B Accumulation/Transmutation

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Quadruped Series x5
Over's x5
Duck Under x5

-General Strength/Prehabilitation
4-Way Neck +45 x20
DB Shrugs +85 x20 w/ Two 10 sec. holds
Ex. Rotation x10 5-1-1 (Iso, Ecc., Con.) In. Rotation x15 (Dyn.)

Box Jumps 3x3 (Primer)

Barbell Squat
Bar x Reps
135 x Reps
225 x Reps
275x5
320x5
360x13 (PR +2)

Box Push-Ups 3x4 (Primer)

Barbell Bench Press
Bar x Reps
95 x Reps
140x5
165x5
185x10 (PR)

-Supplemental
GHR
BWx10
BWx10
BWx10
+Chain x9 Reps

Note: First 3 sets were Sub-Maximal Effort, last set was taken until form broke down/failure of full dynamic range of motion

Pull-Ups
x1
x1
x1
x1
x1 w/ Iso-Hold at Top & Weighted Eccentric via Chains
x8 w/ Green Band

Note: First 4 sets were Sub-Maximal Effort & Last set was taken to failure

-Accessory
Supinated (Palms Down) Curls
35x8
35x8
35x8

Then
25xFailure

SS w/ Left Arm Pronated Curls
25x10
15x5
10x5

Seated Plantar Flexion via Two Doubled Green Bands
2x50

Hanging Hip Flexion
2x20

McGill Sit-Ups
2x20

TKE w/ Light Heel Touch via Low Box (meant to do these prior but for whatever reason forgot)
x30

Static Stretching w/ Contrast Shower

Excellent workout, 2 PR's on the first workout is never something to complain about, except bench form may need to be tweaked as form slightly broke down in the later reps.

Did this all in about an hour and fifteen minutes also. Day 1's Supplemental/Accessory training will be targeted at weaknesses and general cross section development of the important and lacking musculature specific to my selected sporting discipline & individual anatomy.

Here's an idea of what I'll be doing outside of weight training...

Supplementation over the next 4 weeks:
3g of Trib (1g Upon Waking, 1g Prior, 1g sometime after Workout)
1-2 Thermostat prior to workout
4 scoops of BCAAs w/ 2 grams of Beta Alanine mixed with Gatorade, Intra-Workout
5g of Creatine w/ 2 grams of Beta Alanine mixed with Gatorade, Post-Workout
Approx. 30g of Protein Post-Workout

This is the first time in about 2 years where I have utilized multiple supplements in conjunction with my physical preparation & nutrition.

Nutrition:
Don't eat crap
Eat in moderation
Eat multiple times a day (more than 3)
Get fruit & vegetables
Low simple sugars

kurtbbbb

12-13-2009, 09:42 PM

qb0708

12-14-2009, 10:47 AM

Nice work on the PR's, for 5/3/1 are you going to incorporate the deload week into your workouts? my off season for basketball has just started now and i have 13 weeks, I'm thinking 3 deload weeks might be a bit much?

And also just curious to what thermostat is and trib?

Thanks man.

No I will not be deloading, instead I will be utilizing a week of Concentration or Transmutation via the definitions of Issurin & Verkhoshanky's Block/Conjugate Sequencing Models.

After completion of Concentration/Transmutation, I will take approximately 6 days off from strength training, in order to let my body adapt to the accumulated stress and fatigue, then begin a week of Intensification/Realization, where I will be testing for new force maximums via performance of a 1 rep test in the Barbell Squat and Bench.

Thermostat is a simple stimulant product containing various ingredients aimed at increasing energy, focus, and thermogenic effects.

Tribulus Terrestris is a natural plant derivative aimed at maximizing male hormone production. I've read conflicting studies in regards to this ingredient, so I decided to be proactive and make a conclusion via anecdotal evidence myself.

Regarding your own training, if you're in season you definitely need the deload weeks. Follow the suggested progression and deload weeks.

The external load you are utilizing should be very low, my suggestion is selecting < 90% of your best max/rep max via the formula Weight x Reps x .0333 + Weight = Projected Max, to base your percentages off of.

Also don't workout 4 days a week, group the Military Press and Bench Press together, along with Deadlifts and Squats together. Utilize 3 assistant exercises on each day, say Dips and Push-Ups on upper body days along with Hip Flexion. Then GHR, Unilateral Knee/Hip Extension, and Spinal Flexion.

My last recommendation is that you get your reps and get out. Basically, on your last set get the predetermined reps and not push further than this. You want minimal structural and nervous system stress via your strength training during your competitive season, external Loads should be retentive & restorative.

Best of Luck

Edit: Just read that this is your off-season, which is odd if you are from the United States. Regardless, take the deload weeks. Disregard all the other recommendations I made.

qb0708

12-14-2009, 02:36 PM

Alactic & Aerobic Development 3:00-3:30 pm.

Active HR Raising via Jump Rope

Various Calisthenics

Med. Ball Throws & Jog
Squat x5 OHB x5 Rotational x5 (each way)

Tempo Runs
7x80yd. (rest interval was by heart rate)

GPP via Energy System Development
Basketball 7:30-9:30

kurtbbbb

12-14-2009, 10:30 PM

qb0708

12-15-2009, 07:42 AM

Hey thanks for that info I'm from Australia also. Do you have any links to the "Concentration or Transmutation via the definitions of Issurin & Verkhoshanky's Block/Conjugate Sequencing Models" so I can read up about it.

The information I have gathered regarding Block/Conjugate Sequencing has been via elitefts.com from the answers of several different individuals, along with personal correspondence with a few of these coaches/athletes who have utilized Block Periodization .

http://asp.elitefts.com/qa/default.asp?qid=84436&tid=4

Also there is a thread on charliefrancis.com that discusses Block Periodization, just search for it and I'm sure you'll find it.

Other sites that have information regarding Block Periodization are verkhoshanky.com via the forum, powerdevelopmentinc.com via articles, and other various sites.

qb0708

12-15-2009, 01:35 PM

Block B Accumulation/Transmutation

Active HR Raising via Jump Rope, Jogging, & Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Quadruped Series x5
Over's x5
Duck Under x5 (begin w/ Isometric Hold in Squat position)

General Strength/Prehabilitation
4-Way Neck +55 3x10
DB Shrugs +85 3x8 4-2-1
Ex. Rotation 3x8 5-1-1 In. Rotation 3x20

Box Jumps 4x4 (Primer)

Bulgarian Split Squats
BW x Reps
Bar x8
45x8
45x8

TKE via Green Band 2x15 (need to do these as part as General Strength/Prehab, but keep forgetting for some unknown reason)

Box Push-Ups 4x5 (Primer)

DB Neutral Bench Press
+45 3x10 (1 sec hold at bottom)

-Supplemental via Mixed Circuit
A1: Weighted Hip Thrusts +135 3x10
A2: Lat Pull-Down +90 3x12

B1: Leg Curls +Manual Resistance 3x10
B2: Dips BW 3x8

C1: Trunk Extension via Glute Ham +25 3x15
C2: Pendlay Rows +135 3x8

D1: Plank x1min. x2
D2: Side Plank x30sec. x2

Contrast Shower w/ Static Stretching during warm portions

Another great workout, really emphasizing hitting specific weaknesses be it structural or functional during this workout.

qb0708

12-17-2009, 10:26 AM

Alactic & Aerobic Development

Active HR Raising via Jump Roping, Calisthenics, & Dynamic Movements

Med. Ball Throws & Jog
Squat x5 OHB x5 Rotational x5 (each way)

Tempo Runs
7x80yd. (rest interval was by heart rate, around 1min.)

qb0708

12-17-2009, 07:51 PM

GPP via Energy System Development

7:30-9:30pm

qb0708

12-18-2009, 02:13 PM

qb0708

12-21-2009, 02:22 PM

qb0708

12-23-2009, 01:25 PM

qb0708

12-25-2009, 02:41 PM

Block B Accumulation/Transmutation

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Quadruped Series x5
Over's x5
Duck Under x5
ISO-Hold Squat & Lunge Position

-General Strength/Prehabilitation
Neck +50 2x15
DB Shrugs +100 2x15
Ex. Rotation 2x15, In. Rotation 2x15
TKE via Low Box & Mini Band 2x15

Box Jumps 3x4 (Primer)

Isomiometric (4 sec. hold at bottom position) Barbell Squat
Bar x Reps
135 x Reps
225 x Reps
275 5x5

Box Push-Ups 3x6 (Primer)

Isomiometric (4 sec. hold at bottom position) Barbell Bench Press
Warm-Ups w/ Mini Band around wrists
Bar x Reps
95 x Reps
95 x Reps
145 5x5

Barbell RDL +205 3x5

DB Rows
+70x10
+75 3x10

Rolling Extensions w/ Floor Press
+30 3x12

Face Pulls
+50x10
+55x10
+60x10

Barbell Roll-Outs x15

Russian Twists +5lb. Plate 2x20 (each side)

V-Ups x15

Foam Roll Left IT Band & Adductor

Static Stretch w/ Contrast Shower

Notes: Both Extensors exercises are really showing improvement in speed & explosiveness "out of the hole".

Left rear deltoid/rotator cuff is somewhat tight, and there is an odd noise with some movements associated with these muscles/joints, no pain, and no weakness. I am very unsure of what this could be, it may just be nothing and something in my head or a simple tightness of the muscle that needs to be taken care of, etc.

I wore a Heart Rate monitor throughout my workout to see how quickly my recovery was. If my theory/beliefs are correct all of my exercises were below the anaerobic threshold, thus developing the aerobic & alactic systems.

Tomorrow I may test to see what % of my maximum Heart Rate (201) is the anaerobic threshold as this will better serve me in determining what energy system is being trained via the Omega Wave % zones.

qb0708

12-26-2009, 04:24 PM

-Aerobic Development & Jumping Technique

via Basketball 4:00pm-6:00pm

qb0708

12-27-2009, 05:53 PM

SPP via Alactic & Aerobic Development

American Football 1:00-2:00pm

GPP via Aerobic Development

Basketball 6:30-8:00pm

qb0708

12-28-2009, 12:58 PM

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Walking In/Ex Rotation x5
ISO-hold Squat x Sec.
Under's x10
ISO-hold Lunge x Sec.

-General Strength/Prehabilitation (change exercises)
Neck Bridge Flex x20sec. Ext. x20sec.
Barbell Shrugs +225 10sec. x10 (repeat)
Abducted Ex/In Rotation x10 each
TKE via Low Box +Bumper x30

Box Jumps +25 +10 Bumper 3x3 (Primer)

Barbell Squats
Bar x Reps
135 x Reps
225 x Reps
320x5
360x3
405x7 (PR, some of these reps were ugly, but at depth and with fairly decent speed.)

Note: Main problem is keeping my air in the hole, my abdominals including the deeper muscles are still somewhat sore and not feeling optimal.

Box Push-Ups 3x5

Barbell Bench Press
(warm-up sets with Mini-Band around wrists)
Bar x Reps
95 x Reps
95 x Reps
165x5
185x3
205x5 (PR I believe or maybe this is a tie, regardless I had a goal of getting 5 reps and I reached it with relative ease, in all likelihood had 1-2 reps left in the tank)

-Supplemental
GHR
BW x10
BW x10
BW x10
+Chain x9 (real good reps on these, starting to feel an increase in strength via this exercise)

Pull-Ups
x1
x1
w/ Band Assisted x10
w/ Band Assisted x10
w/ Band Assisted x8
x1

-Accessory
Supinated DB Curls
30x10 SS w/ Left Arm Flexion 25x10
30x10 SS w/ Left Arm Flexion 15x12, 5x10

Seated Plantar Flexion w/ Two Doubled Green Bands
2x50

Hanging Hip Flexion
2x20

McGill Sit-Ups
2x20

Contrast Shower w/ Static Stretching

Notes: This workout was one of those that I had to just grind out and move on. Haven't been feeling the best lately and not getting a proper amount of sleep or an optimal Circadian Rhythm. I believe my participation in GPP activites may have been a bit more taxing than what I expected they would, regardless I should be fine by mid-week.

federaldb59

12-28-2009, 05:50 PM

Strong squats................. for a qb. Just kiddin bro not only could you out run me but you can lift more than me haha.

qb0708

12-28-2009, 06:52 PM

Strong squats................. for a qb. Just kiddin bro not only could you out run me but you can lift more than me haha.

Haha thanks man. I'm sure you can out Bench Press me though.

You wouldn't of happened to be at the Community Center on Saturday were you?

federaldb59

12-28-2009, 07:21 PM

qb0708

12-28-2009, 11:20 PM

No if it was a large black dude thats my dawg golden. hes huge. Im about 3 inches shorter and a little fatter. Kid was a beast in football in 10th grade he was gettin letters from georgia tech. I was gonna ask if you were hoopin up there. Once my pt goes away completly Ill go down and play.

That's the first time I've played up there and it was a good time. I wish it wasn't so expensive to play there.

The guy you describe is definitely one of the dudes I played with, there was one kid I played AAU basketball with named Jordan there too.

federaldb59

12-28-2009, 11:50 PM

Ya its crazy expensive. In the spring if you can your gonna have to come to the park and play some ball

qb0708

12-30-2009, 02:04 PM

Block B Accumulation/Transmutation

Active HR Raising via Jogging & Basic Calisthenics

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Walking In/Ex Rotation x5
ISO-hold Squat x Sec.
Under's x10
ISO-hold Lunge x Sec.

-General Strength/Prehabilitation (change exercises)
Neck Bridge Flex x20sec. Ext. x20sec. x2
Barbell Shrugs +185 4-2-1 3x8
Abducted Ex. Rotation 3x8 (Ecc. Emphasis)
Plate Abduction (Supinated Grip, a la "Empty Can") +10lb 3x10
TKE via Green Band 2x15

Box Jumps +25 +25 Bumpers 4x4 (Primer)

Bulgarian Split Squats
BW x Reps
+65 3x8

Box Push-Ups 4x5 (Primer)

DB Neutral Bench Press (w/ Mini Bands around Wrists)
+55 4x10

-Supplemental via Mixed Circuit
A1: Weighted Hip Thrusts +175 3x10
A2: Lat Pull-Down +100 3x12

B1: Leg Curls +Manual Resistance 3x10
B2: Dips +Chain x5 x5 x5 x4 x3 x3 (25 total reps)

C1: Trunk Extension via Glute Ham +25 3x15
C2: Pendlay Rows +135 3x8

D1: Isometric Support w/ Raised Boxes 1min. x2
D2: Side Isometric Support 30sec. x2

Contrast Shower w/ Static Stretching

Hours later: Self Massage & Myofascial release for IT Band, Neck, and Upper Back Musculature.

Notes: Real good workout. Starting to feel better and it showed in the execution of all lifts today. Most of the structural weakness are starting to show signs of improvement, along with functional discrepancies starting to fade away. Left Rhomboids are tight/sore this is what caused me the discomfort last week. Hoping to combat this with RICE along with foam rolling, massage, stretching, and a heating pad.

qb0708

01-01-2010, 11:22 PM

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Walking In/Ex Rotation x5
ISO-hold Squat x Sec.
Under's x10
ISO-hold Lunge x Sec.

-General Strength/Prehabilitation (change exercises)
Neck Bridge Flex x20sec. Ext. x20sec. x2
Barbell Shrugs +225 2x15
Abducted Ex. Rotation 2x15 (Dynamic)
Empty Can Abduction +5lb Plate 2x15
TKE via Low Box & Mini Band 2x15

Box Jumps 3x4 (Primer)

Isomiometric Barbell Squats (4 sec. Hold)
Bar x Reps
135 x Reps
225 x Reps
295 5x4

Box Push-Ups 3x6 (Primer)

Isomiometric Barbell Bench Press (4 sec. Hold)
(Warm-Up sets w/ Mini Band around Wrists)
Bar x Reps
95 x Reps
115 x Reps
155 5x4

-Supplemental
RDL +225 3x5

DB Row +70x10 +75x10 +80x10 +80x10

Rolling Extensions w/ Floor Press +40 4x10

-Accessory
A1: Face Pulls +55 3x10
A2: Protraction 3x20 via Barbell or Push-Up

B1: Barbell Roll-Outs x8
B2: Russian Twists w/ 10lb Plate x20 each
B3: V-Ups x15

Repeat x2

Contrast Shower w/ Static Stretching

Notes: Real good workout again, technical execution was well done in both Extensors exercises. Was able to get some good supplemental/accessory work in and all of the exercises are starting to improve which should transfer over to an increase in the primary exercises.

qb0708

01-02-2010, 08:38 PM

GPP via Aerobic Energy System Training

Basketball 4:30-6:30

qb0708

01-03-2010, 03:58 PM

Block B Transmutation/Concentration

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Walking In/Ex Rotation x5
ISO-hold Squat x Sec.
Under's x10
ISO-hold Lunge x Sec.

-General Strength/Prehabilitation (change exercises)
Neck Bridge Flex x20sec. Ext. x20sec. x2
Barbell Shrugs +225 Iso x20
Abducted Ex. Rotation x20
Empty Can Abduction Iso x20
TKE via Low Box x30

Barbell Squats
Bar x Reps
135 x Reps
225 x Reps
315 x Reps
385 4x3

Box Jumps (PAP) 4x4

Barbell Bench Press
Bar x Reps
95 x Reps
135 x Reps
195 4x3

Box Push-Ups (PAP) 4x5

GHR +Chain 3x8

Pull-Ups
BW x2
Green Band Assist +Chain x5
Green Band Assist +Chain x4
BW x1

Hanging Hip Flexion 2x25

Hour after workout:
Foam Roller for Rhomboids, Left IT Band & Adductors
GPP via Aerobic Capacity Development
Basketball 4:45-6:00pm

Contrast Shower w/ Static Stretching

Notes: Decided to make an adjustment and start the Transmutation/Concentration week a day earlier due to the departure of one of my training partners back to school, and to give myself an extra day of rest after the completion of this block. Squats went really well today, Bench got better as the sets progressed, overall a good workout.

qb0708

01-04-2010, 10:59 PM

GPP via Aerobic Development

Basketball 7-9pm

qb0708

01-05-2010, 02:56 PM

Block B Accumulation/Transmutation

Active HR Raising via Jogging & Basic Calisthenics

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Walking In/Ex Rotation x5
ISO-hold Squat x Sec.
Under's x10
ISO-hold Lunge x Sec.

-General Strength/Prehabilitation
4-Way Neck +45 2x15
Barbell Shrugs (Eccentric) +205 2x15
Abducted Ex. Rotation 2x15, Adducted In. Rotation 2x20
Empty Can Abduction (Eccentric) 2x15
TKE via Green Band 2x20

Barbell Squats
Bar x Reps
135 x Reps
225 x Reps
315 x Reps
385 2x3
395 2x3
405 2x3

Box Jumps 3x3 (PAP)

Barbell Bench Press
Bar x Reps
95 x Reps
135 x Reps
175x4
195 2x3
200 2x3
205 2x3

Box Push-Ups 3x5 (PAP)

A1: Barbell Hip Thrusts +205 3x8
A2: Lat Pull-Downs +105 3x8

B1: Dips +Chain (30 total reps)
x6
x6
x6
x5
x4
x3

C1: Box Isometric Support +10lb Plate x60sec.
C2: Side Isometric Support x30sec.

Contrast Shower w/ Static Stretching

Notes: Decent workout, felt somewhat sluggish throughout. Squats were good and bad, some reps were exactly how I want them to be, while others had some sort of issue that is not optimal in execution. Bench went better than the previous day, but issues with my left arm have started to show up again (mainly a weak internal rotation/adduction, along with a tightness/discomfort in the medial musculature of the scapula). Regardless, improvements have been made in preparedness and the supramaximal attempts should prove that training goals have been met.

qb0708

01-07-2010, 10:29 PM

GPP via Aerobic System Development

Basketball 7:00-9:00pm

qb0708

01-08-2010, 02:15 PM

Block B Transmutation/Concentration

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Walking In/Ex Rotation x5
ISO-hold Squat x Sec.
Under's x10
ISO-hold Lunge x Sec.

-General Strength/Prehabilitation
4-Way Neck +55 2x10
Barbell Shrugs +225 2x10
Abducted Ex. Rotation 2x10, Adducted In. Rotation 2x30
Empty Can Abduction +10lb Plate 2x10
TKE via Low Box w/ Mini Band 2x10

Barbell Squat
Bar x Reps
135 x Reps
225 x Reps
315 x Reps
385x3
395x3
405 3x3

Box Jumps 3x4 (PAP)

Barbell Bench Press
Bar x Reps
95 x Reps
135 x Reps
175x4
195x3
200x3
205 3x3

Box Push-Ups 3x6 (PAP)

Barbell RDL w/ Straps +245 3x5

DB Rows +100 3x8

DB Rolling Extensions w/Floor Press +45 3x8

D1: Barbell Roll-Outs x10
D2: Russian Twist +10lb Plate x25 each
D3: Lying V-Ups x20

Contrast Shower w/ Static Stretching

Notes: Workout was delayed about 30-45 minutes, due to not being able to enter the weight room via lock malfunction.

Besides that, this was the best workout I've had in the Transmutation/Concentration period. Squats and Bench press alike, felt light on the back/in hands and were moving with good bar speed. Both Speed-Strength exercises where the most "explosive" they have been. Supplemental exercises have shown signs of improvement also.

I have a plethora of training videos but do not know how to transfer them from my cell phone to the internet (I have tried via text message but that does not work and do not own a cable/unaware if there is even a cable for my individual phone). If the opportunity ever arises I will post these videos.

This is also the last workout before I return to school and begin a period of Realization for a week.

qb0708

01-09-2010, 10:13 PM

GPP via Aerobic System Development

Basketball 4:30-6:00pm

kurtbbbb

01-10-2010, 02:10 AM

Hey man, how you been? I've noticed in your training every weight session contains bench press and squats in the same session, how come you do it like that, just curious?

qb0708

01-10-2010, 05:16 PM

Hey man, how you been? I've noticed in your training every weight session contains bench press and squats in the same session, how come you do it like that, just curious?

I've been good.

It enables me to achieve an appropriate stimulus to illicit strength related gains, while only working out 3 times weekly, thus enabling me to preserve my energy and CAR (Current Adaptive Resources) to other activities I may engage in throughout the week such as Tempo Runs, Sprint Workouts, GPP via Ball Games, etc.

qb0708

01-11-2010, 03:14 PM

Football Testing

Standing Broad Jump: Mid 8's

Pro Agility & 3-Cone Drill: Unaware of times. Not worried about times in regards to the execution, as this period in the yearly cycle is targeted in increasing maximum strength along with increasing muscle hypertrophy. Also, surface was very slick and not optimal for the performace of the drills

qb0708

01-12-2010, 05:44 PM

GPP via Aerobic System Development

Basketball 7:30-8:30pm

qb0708

01-15-2010, 04:15 PM

Block C Realization

HR Raising via Resistance Bike 3 minutes

-Anatomical Movements x Reps

-Activation Warm-Up
Series of Leg Swings and Jumps (Box or just Standing Vertical) done in between Sub-Maximal Barbell Squats.

Barbell Squat
Bar x Reps
135 x Reps
225 x Reps
315 x Reps
355x1
355x1
405x1
425x1
475x1
500x1 (PR)
520x1 (PR)
545x1 (PR)

Notes: Unbelievable PR. Was expecting a bit over 500 via Calculated Formulas along with previous attempts and anecdotal beliefs. Definitely tells me I am more Fast-Twitch dominant. As far as I am aware, the depth was good on all the attempts, there were plenty of anecdotes from other players and coaches who said it was a good attempt.

Bench Press
Bar x Reps
135 x Reps
155 x Reps
185x2
205x1
225x1
245x1 (Tie Calculated PR)
255xMiss
255xMiss

Notes: Bit disappointed by this result. Hips were cramping and was pretty burnt out from the Squat attempts. I believe if I did the Bench Press on a separate day the result would have been different.

Clean
135 x Reps
155x2
185x1
205x1
225x1
245x1
275xMiss
275xMiss

Notes: Was extremely spent by this point. I could of achieved a weight somewhere between 245-275 but I wanted to tie my all-time PR. 275 was caught both times but fell off as I was racking and attempting to squat out of the bottom position.

Total: 1035 (first time breaking 1000 in these 3 specific lifts)

Training goals were realized.

Ready to reload and begin preparation for Spring Ball along with continue to increase GPP via strength training, energy system training, and other activities.

federaldb59

01-15-2010, 04:21 PM

How much did you gain on squat about 50 lbs?

kurtbbbb

01-15-2010, 04:33 PM

Wow! nice work, those squats are ridiculous!!!!!!

What is your vertical jump like with a squat that high?

qb0708

01-15-2010, 04:38 PM

How much did you gain on squat about 50 lbs?

I did 475 in the Barbell Squat about 10 months ago, and haven't tested since then besides some rep PRs/Tests never going above 405 in the Barbell Squat and various ME Special Exercises (Box, Bands, Olympic, etc.). My best test was 405x7 which comes out to about 500, so I exceeded the Projected Max. This shows me I am more Fast Twitch Dominant in my Lower Body.

This past training cycle I didn't use any weight over 405.

Bench was 225 in the Barbell Bench Press about 10 months ago. I tested at nothing above 215 for rep PRs since that time along with ME Special Exercises (Boards, Floor Press, Various Grips, etc.) and equaled my Calculated max via Weight x Reps x .03333 + Weight = PFM, (Projected Force Max). My best test was 190x9. This shows me I am more Slow Twitch Dominant in my Upper Body.

This past training cycle I didn't use any weight over 205.

All in all, I have come to the conclusion that utilizing Sub-Maximal loads for the Bench Press and Squat is much better at my current level of preparedness in comparison to utilizing and executing ME Bench press and Squats along with there special exercise variations.

qb0708

01-15-2010, 04:43 PM

Wow! nice work, those squats are ridiculous!!!!!!

What is your vertical jump like with a squat that high?

Not real sure on exact inches, but I have dunked off of 1 and 2 feet before. Unfortunately, my leaping ability may have taken some of a hit since when I played basketball consistently in the summer, but I could be wrong as one of my ankles has been bothering me.

Come to think of it over break when I played basketball I was usually pretty tired (via Strength Training along with playing Basketball) when I tried jumping and dunking.

My training will put an emphasis on increasing reactive abilities along with muscle elasticity over the next few months along with concurrently continuing to develop max strength and hypertrophy.

qb0708

01-17-2010, 10:22 AM

GPP via Aerobic System Development

Strider-45 total minutes HR 100-105

qb0708

01-17-2010, 07:24 PM

GPP via Aerobic System Development

Basketball 8:00-9:45pm.

qb0708

01-18-2010, 07:07 PM

Back to school workouts, I'm not going to post exactly what we do but just a basis anatomically.

Active Warm-Up via Hip Mobility and Abs

Primary Hip Extension

Supp. Hip Extension

Access. Hip Extension

Access. Lower Body

General Strength Exercise

Injury Prevention

Access. Knee Flexion

qb0708

01-19-2010, 02:31 PM

-Preworkout Circuit
Isometric Side/Front Supports x Sec.
Alternating Kneeling Hip and Arm Extension x Sec.
Fast Arms x Sec.
Wall Drills x Sec.
Sprints x8

Primary Overhead Arm Extension

Primary Arm Extension w/ Speed-Strength Exercise

Primary Scapular Retraction, Shoulder Extension, Arm Flexion, & Isometric Adduction

Accessory Arm Flexion & Scapular Elevation

Accessory Shoulder Extension

Accessory Protraction

Accessory Elbow Extension

Balance

qb0708

01-21-2010, 01:33 PM

-Active Warm-Up
Calisthenics (unfortunately at a Anaerobic Glycolytic Capacity)

-Jumping Exercises
Vertical Bounds x Gym
Horizontal Bounds x Gym
Vertical Tuck Jumps x10
Broad Jumps x Gym

Jump Stretch Circuit

Various Hip Accessory via Partner Assistance

There was a lot to this workout, but I do not wish to post it all since it is not my own personal workout.

Static Stretch w/ Contrast Shower

qb0708

01-22-2010, 02:28 PM

-Circuit of Trunk Movements

-Agility Drills

-Strength Training

Primary Arm Extensors via RE
Drop Sets 175x10 165x5 155x3 145x2

Primary Shoulder Extension, Scapular Depression, & Arm Flexion via RE

Accessory Scapular Elevation via SE

Accessory Scapular Depression & Shoulder External Rotation via SE

Accessory Elbow Extension via SE

Accessory Shoulder Extension, Scapular Retraction, & Arm Flexion via RE

Accessory Shoulder Abduction & Extension via SE

TheHitStick

01-22-2010, 02:30 PM

qb0708

01-22-2010, 04:33 PM

Always have confusing ways of explaining your workouts lol. Sounds good though haha

But can you look in my journal on my last post and read that. I have a question about squats and I know you know alot about form, ect.

Good lifting nonetheless

Thanks for the compliment.

The reason I am posting the workouts in this manner is because they are not my own workouts, but those of my collegiate football teams. It is my belief that it would be unprofessional of me to post the specifics of the workout out of respect for my coach.

Thus, this is why I just put the general capacity of what we engage in along with the anatomical actions of the selected exercises, and the specific efforts of strength training via Zatoriskys' definition.

My suggestion is to video your squat (use the specific weights and reps that you cite) and post it via your journal for myself and others to decipher and then answer the specific questions you have.

qb0708

01-25-2010, 03:48 PM

Hip Mobility

Torso Training

Primary Leg Extension
Drop Sets 375x9 365x4 355x4 345x3

Supplemental Hip Extension via SE

Accessory Unilateral Hip & Knee Extension, Hip Adduction & Interal Rotation via SE

Accessory Hip Extension via SE

General Strength Exercise via SE

Injury Prevention of the Subtalar Joint via SE

Accessory Knee Flexion

Contrast Shower & Static Stretching

federaldb59

01-25-2010, 03:54 PM

Hows the offseason goin so far. Howd the season end up going? Any big plays?

qb0708

01-25-2010, 04:03 PM

Hows the offseason goin so far. Howd the season end up going? Any big plays?

Off-season is going good so far. We lift/workout 4 days a week. I have a ton more time this semester so I am able to do some more personal studying away from my scholastic studies.

We finished up 5-5. I had some decent plays this year I guess lol.

Thanks for asking.

qb0708

01-26-2010, 03:01 PM

-Isometric & Side Isometric Supports with Quadruped Extension

-Speed Mechanics Drills

-Varied Starts Sprints (Push-Up, Falling, etc.)

Overhead Elbown Extension & Shoulder Flexion via SE

Primary Rowing Movment (a la Scapular Retraction, Isometric Shoulder Adduction, Elbow Flexion & Shoulder Extension) via RE w/ Manual Resistance

Primary Arm Extensors w/ Speed-Strength Exercise via SE & DE

Accessory Scapular Retraction & Depression, Elbow Flexion, & Shoulder Extension via SE

Accessory Shoulder Extension via SE

Accessory/Injury Prevention Scapular Protraction

Accessory Shoulder Flexion & Elbow Extension w/ Scapular Protraction

Balance

Contrast Shower w/ Static Stretching

qb0708

01-28-2010, 03:13 PM

-Varied Calisthencics/Injury Prevention

-Jump Exercises

-Band Resisted Work
Primary Hip Extension
Leg Extension & Adduction

-Manual Resistance
Hip Flexion
Abduction & Adduction

-Band Resisted
Sprints
Jumps
Back Pedal

Speed-Strength Hip Extension

Supplemental Knee Flexion and Isometric Hip Extension

Static Stretching w/ Contrast Shower

qb0708

01-29-2010, 01:51 PM

-Trunk Training

-Agility Drills

-BW Calisthenic x 54

Primary Arm Extension via RE

Primary Scapular Depression, Elbow Flexion, Shoulder Adduction & Extension via SE

Accessory Scapular Elevation via SE

Accessory Shoulder External Rotation via SE

Accessory Elbow & Shoulder Extension via SE

Accessory Scapular Retraction, Arm Flexion, & Shoulder Extension via RE

Injury Prevention

Static Stretching for Upper Extremity & Trunk w/ Contrast Shower

qb0708

01-30-2010, 10:06 AM

Forgot to add in throughout the week.

Wednesday
GPP via Basketball 10:15-11:15 pm

Thursday
GPP via Basketball 11:15 pm-12:15 am

qb0708

02-01-2010, 01:51 PM

-Trunk Training

-Hip Mobility

Primary Leg Extension via RE
Top set 380x8

Supplemental Hip Extension via SE

Supplemental Knee & Hip Extension via SE

Accessory Triple Extension via SE

Accessory General Strength

Injury Prevention of Sub-Talar joint

Accessory Knee Flexion

qb0708

02-02-2010, 02:10 PM

-Isometric Support w/ Hip/Trunk/Shoulder Calisthenic

-Mechanic Drills

-Varied Sprints

Overhead Arm Extension via SE

Accessory Scapular Retraction & Abducted Shoulder Extension

Accessory Shoulder Extension & External Rotation, Scapular Depression & Retraction via SE

Accessory Shoulder Flexion, Elbow Extension, & Scapular Protraction via SE

Primary Arm Extension w/ Speed-Strength via DE/SE

Primary Elbow Flexion, Isometric Shoulder Adduction, Shoulder Extension, Scapular Retraction via SE/RE

Accessory Scapular Protraction

Balance

Static Stretch w/ Contrast Shower

qb0708

02-04-2010, 03:23 PM

-Basic Shock Method Exercises

Band Run-Out Circuit

Speed-Strength Exercise

Supplemental Knee Flexion

Circuit of Calisthenics

Band Lower Body Training

Contrast Shower w/ Static Stretching

qb0708

02-04-2010, 09:32 PM

GPP via Basketball

Monday 9:15-10:15pm

Today 11:15pm-12:00am

qb0708

02-05-2010, 02:44 PM

-Calisthenic Circuit

-Agility Drills

Primary Arm Extension
Top set 175x9

Supplemental Arm Flexion, Shoulder Adduction, Scapular Retraction and Depression

Accessory Scapular Elevation

Accessory Arm Flexion, Shoulder Extension, and Scapular Retraction

Accessory Arm Extension

Injury Prevention

qb0708

02-08-2010, 03:45 PM

-Torso Training

-Hip Mobility

Primary Leg Extension via RE
Top set 395x9

Supplemental Hip Extension via SE

Supplemental Hip Adduction and Extension via SE

Accessory Hip Extension via SE

Accessory Total Body Strength via SE

Injury Prevention

Accessory Knee Flexion via SE

qb0708

02-09-2010, 12:23 PM

-Isometric Support w/ Calisthenic

-Varied start Sprints

Overhead Arm Extension via SE

Primary Arm Extension w/ Speed-Strength Exercise via DE & SE

Primary Arm Flexion, Shoulder Extension & Adduction, Scapular Retraction via RE

Accessory Arm Extension & Scapular Retraction

Accessory Arm Flexion & External Rotation, Scapular Depression

Accessory Scapular Protraction

Accessory Elbow Extension

Balance

Contrast Shower w/ Static Stretching

qb0708

02-10-2010, 08:11 AM

GPP via Aerobic System Development

-Basketball 10:15-11:00pm

qb0708

02-11-2010, 03:11 PM

A.M.
Barbell Bench Press 70% Test
170x13

Barbell Bench Press Test
115x27

(this was done for a correlation of endurance in a class I'm currently taking)

P.M.
Calisthenic Circuit

Band Resisted Sprints & Jumps

Manual Lower Extremity

Speed-Strength Exercise

Band Lower Extremity

qb0708

02-12-2010, 01:45 PM

-Calisthenic Circuit

-Agility Drills

Accessory Scapular Elevation via SE

Primary Elbow Flexion, Shoulder Extension, & Scapular Depression via RE

Supplemental Elbow Flexion, Shoulder Extension, & Scapular Retraction via RE

Primary Arm Extensors via RE
Top set 185x10 (tie PR, very happy with this result)

Supplemental Static-Dynamic Arm Extensors via SE/RE

Accessory Scapular Retraction & Shoulder External Rotation/Extension

Injury Prevention

qb0708

02-15-2010, 04:14 PM

-Trunk Circuit

Primary Leg Extension via RE
Top set 415x5 (this is probably a PR)

Supplemental Hip Extension via SE

Accessory Hip Extension via SE

Supplemental Unilateral Leg Extension via SE

General Strength Exercise via SE

Injury Prevention

Accessory Isometric Hip Extension and Con/Ecc Knee Flexion

qb0708

02-16-2010, 02:17 PM

-Isometric Support and Calisthenic Circuit

-Speed Drills

-Various Sprints

Primary Overhead Arm Extension via SE

Primary Arm Extension w/ Speed-Strength Exercise via SE & DE

Primary Elbow Flexion, Shoulder Extension w/Isometric Adduction, Scapular Retraction and Downward Rotation via RE

Supplemental Elbow Flexion, Shoulder Extension & External Rotation, Scapular Retraction, Depression and Downward Rotation via SE

Accessory Shoulder Extension and Scapular Retraction via SE

Accessory Scapular Protraction and Upward Rotation via SE

Accessory Arm Extension and Scapular Protraction & Upward Rotation via SE/RE

Accessory Trunk via SE

Balance

qb0708

02-18-2010, 05:46 AM

GPP from the week

-Tuesday
Basketball 9:15-10:15pm

-Wednesday
Basketball 9:15-10:15pm

Acal83

02-18-2010, 07:08 AM

Awesome log man, lovin the detail.

Quick question: What kind of sprints and speed drills are you doing?

qb0708

02-18-2010, 02:55 PM

Awesome log man, lovin the detail.

Quick question: What kind of sprints and speed drills are you doing?

Thanks for the words, I appreciate you following my log.

I do not wish to give all the specifics as this is not my own personal workout. Generally, we do Speed Mechanic Drills and then do sprints to different lengths (foul line, half court, and so on) of the basketball court using different starting positions and such.

If you have any questions about posts before January 15th I can give you a lot more detail and explanation.

qb0708

02-18-2010, 03:00 PM

-Calisthenic Circuit

-Dynamic Movements & Preparatory Shock Method Training

Band Lower Extremity

Band Sprints, Jumps, and Positional Movements

Speed-Strength Leg Extension via DE

Supplemental Isometric Hip Extension, Knee Flexion via SE

Accessory Hip Flexion via SE

Accessory Hip Abduction/External Rotation & Adduction Internal Rotation via SE

Scapular Stabilization w/ Gymnastic Movement

Contrast Shower w/ Static Stretching of the Lower Extremities

Acal83

02-19-2010, 01:58 PM

Thanks for the words, I appreciate you following my log.

I do not wish to give all the specifics as this is not my own personal workout. Generally, we do Speed Mechanic Drills and then do sprints to different lengths (foul line, half court, and so on) of the basketball court using different starting positions and such.

If you have any questions about posts before January 15th I can give you a lot more detail and explanation.

I definitely understand man. Your level of detail with lifting is awesome. Youre really making progress too, this is a very cool log.

qb0708

02-19-2010, 03:16 PM

I definitely understand man. Your level of detail with lifting is awesome. Youre really making progress too, this is a very cool log.

Thanks, I wish to encourage everybody to realize what they are doing anatomically and challenge myself to realize what each exercise does and how I would define them as Primary, Supplemental, Accessory, etc. I'll give the joint and muscle action of the selected exercises but not the specific names, reps or sets. I will also give the relative method of effort via Zatisoriky's definition. If you have any questions just ask.

qb0708

02-19-2010, 03:21 PM

-Calisthenic Circuit

-Agility Drills

Primary Arm Extensors via RE
-Top set of 190x11 (PR, this was surprising but very encouraging)

Crossing Training Circuit for Time

Accessory Shoulder Abduction, External Rotation and Extension, Scapular Downward Rotation via SE

Supplemental Elbow & Shoulder Extension via SE

Primary Scapular Retraction & Downward Rotation, Shoulder Extension, and Arm Flexion via SE

Accessory Scapular Elevation and Upward Rotation via SE

Glenohumeral Joint Injury Prevention

Trunk Rotation

qb0708

02-19-2010, 03:32 PM

GPP from Thursday

-Basketball 11:15pm-12:15am

(just thought I'd throw in that this was the Intermural Championship, and we won lol)

qb0708

02-22-2010, 02:23 PM

-Trunk Circuit

Primary Leg Extension via RE
Top set 405x5

Supplemental Hip Extension via SE

Accessory Hip Extension via SE

Supplemental Unilateral Leg Extension via SE

General Strength Exercise via SE

Injury Prevention

Accessory Isometric Hip Extension and Con/Ecc Knee Flexion

federaldb59

02-22-2010, 03:16 PM

Strong Primary leg extension via RE

qb0708

02-22-2010, 03:21 PM

Strong Primary leg extension via RE

Haha, thanks man.

qb0708

02-23-2010, 02:58 PM

qb0708

02-25-2010, 02:48 PM

-Calisthenic Circuit

Band Lower Extremity

Speed-Strength Leg Extension via DE

Supplemental Isometric Hip Extension, Knee Flexion via SE

Accessory Hip Flexion via SE

Accessory Hip Abduction/External Rotation & Adduction Internal Rotation via SE

Scapular Stabilization w/ Gymnastic Movement

Band Sprints, Jumps, and Positional Movements

Contrast Shower w/ Static Stretching of the Lower Extremities

qb0708

02-26-2010, 03:44 PM

-Calisthenic Circuit

-Obstacle Course

Primary Arm Extensors via RE
Top Set-205x8 (PR +3)

Primary Scapular Retraction & Downward Rotation, Shoulder Extension, and Arm Flexion via SE

Accessory Scapular Elevation and Upward Rotation via SE

Notes: Workout was cut short due to the obstacle course. Extremely happy with this PR, Upper body strength has made great strides lately.

qb0708

03-01-2010, 03:22 PM

-Hip Hurdle Mobility

-Trunk Circuit

Primary Leg Extension via RE
Top set 405x7 (tie PR)

Supplemental Hip Extension via SE

Accessory Hip Extension via SE

Supplemental Unilateral Leg Extension via SE

General Strength Exercise via SE

Injury Prevention

Accessory Isometric Hip Extension and Con/Ecc Knee Flexion

Static Stretching w/ Contrast Shower

qb0708

03-02-2010, 02:05 PM

-Isometric Support and Calisthenic Circuit

-Speed Drills

-Various Sprints

Primary Arm Extensors via RE
Top Set-210x7 (PR) Don't believe I have a PR with this weight prior to this execution

Primary Band Assisted Scapular Retraction & Downward Rotation, Shoulder Extension & External Rotation, Arm Flexion w/ a Pronated Wrist via SE

Accessory Scapular Elevation and Upward Rotation via SE

Accessory Elbow Extension, Shoulder Extension & Adduction via SE

Accessory Scapular Retraction & Upward Rotation, Shoulder Abduction, Extension and External Rotation

Glenohumeral Injury Prevention

Trunk Rotation

qb0708

03-04-2010, 12:37 PM

qb0708

03-05-2010, 08:31 AM

GPP (from Yesterday)

-Basketball 7:15-8:45pm

qb0708

03-05-2010, 04:47 PM

SE Bench & Upper Extremity Strength

-Pre-Workout
HR raising 7 minutes on Bike
Skiers x10
Split Jacks x10
Windmills x10

-Dynamic and Joint Mobility
Controlled Movements of the Neck, Shoulder Girdle, Shoulder, Elbow and Wrist x Reps
Arm Swings (Flex/Ext.) x Max Extensibility
Arm Swings (Abd./Add.) x Max Extensibility
Arm Circles (Int./Ext.) x Small-Big
Arm Circles (Ext./Int.) x Small-Big

-Injury Prevention
Push-Up Plus 2x20 (normal push-up with extra protraction)
4-Way Neck Stability Ball Leans 2x10 (Flexion, Extension, Lateral Flexion)
In. Rotation w/Mini Band 2x10 (0 degrees/Adducted)
DB Shrug (4-2-1) w/ Straps 2x15 +70lbs (Eccentric Emphasis)
Ex. Rotation (6-1-1) w/Mini Band 2x10 (Eccentric Emphasis, 0 degrees/Adducted)

-Upper Extremity Strength & Hypertrophy
SE Bench +Chains (Eccentric Emphasis 6-1-1)
Bar x Reps
+Chains x Reps
+135 Chains x Reps
+70% (155) Chains 3x4

Notes: Chains where suspended by a small chain with a ring hanging about 6 +/-2in. from the sleeve of the bar with one chain draped over the ring. Almost all of the draped chain was unloaded upon touching the chest.

Chest Supported Row
+70x10
+70x10
+80x10
+80x10

DB Floor Press
+55x15
+45x12
+45x12

Notes: Heaviest set was first for an approximate RE rather than SE. I believe I had 2-3 reps left in the tank but I wanted to use something heavy for a set of 12, but obviously should have gone heavier.

Cable Push-Downs
+130x12
+130x12
+130x12

"L" Empty Can
+20x12
+30x12
+30x12

-Trunk
McGill Sit-Ups w/ Lateral Flex 2x10 (3 sec. Hold)
Non-Tripod 100 reps

Static Stretch

Notes: Worked out at a commercial gym today for the first time in over a year. Wasn't to bad and got to workout with a couple of friends from home. Overall a real good session to get some needed work on structural (the use of injury prevention and auxiliary means) and functional (the use of eccentric emphasized movements) weakness.

qb0708

03-08-2010, 12:01 PM

Spring Break GPP Monday

-Pre-Workout
HR Raising: Jogging and Jumping Rope
Skiers x10 Split Jacks x10 Toe Touches x10
Leg Swings (Flex/Extension) x Max Ext.
Leg Swings (Abduction/Adduction) x Max Ext.
Arm Swings (Flex/Extension) x Max Ext.
Arm Swings (Abduction/Adduction) x Max Ext.
Arm Circles (In. /Ex. Rotation) x10 (Small to Big)
Arm Circles (Ex. /In. Rotation) x10 (Small to Big)

-Hip Mobility
Quadruped Series x5 (Ext., Abd., Ex. Rotation, In. Rotation)
Hurdle Series x 5 (Lat. Step over, Ex. /In. Rotation, Duck Under)

-Shoulder Mobility
Incline ITY x5 each position

-Mixed Circuit Training -30 to 60 sec. rest in-between exercises pairs

A1: TKE via Med. Box 2x30
A2: Push-Up Plus 2x15

B1: Lateral Band Walk 2x10 steps
B2: Neck +45 2x10

C1: Ankle Rocker 2x10 steps
C2: DB Shrugs +70 2x15 (Dyn.)

D1: McGill Sit-Ups 2x15 (3 sec. Iso)
D2: In. Rotation 2x15

E1: Messier Squat 2x10 steps
E2: Ex. Rotation 2x15

F1: Walking Lunges 2x10 steps
F2: Russian Twist 2x20

Full Body Static Stretching and Relaxation Exercises

Notes: The next 3 workouts are apart of a supercompensation week. All of the exercises are done at an extremely low intensity and are more a means of "Injury Prevention/Prehabilitation/Rehabilitation". The workouts are modeled after the recommendations of Dr. Siff in Supertraining and from Coach X's GPP Manual.

The workout itself went extremely smooth, lasted only about 40 minutes, and was "refreshing", to an extent. It is starting to warm up here and we were able to open the weight room door and let some fresh air and sunshine in, definitely a nice change of pace.

The workout template will be the same for Wed. and Fri. with the exceptions of a few exercises changing via special variation, tempo, # of sets or reps, along with magnitude.

qb0708

03-08-2010, 08:10 PM

GPP

-Basketball 7:15-9:00pm

qb0708

03-10-2010, 12:04 PM

Spring Break GPP Wednesday

-Pre-Workout
HR Raising: Jogging and Jumping Rope
Skiers x10 Split Jacks x10 Toe Touches x10
Leg Swings (Flex/Extension) x Max Ext.
Leg Swings (Abduction/Adduction) x Max Ext.
Arm Swings (Flex/Extension) x Max Ext.
Arm Swings (Abduction/Adduction) x Max Ext.
Arm Circles (In. /Ex. Rotation) x10 (Small to Big)
Arm Circles (Ex. /In. Rotation) x10 (Small to Big)

-Hip Mobility
Quadruped Series x5 (Ext., Abd., Ex. Rotation, In. Rotation)
Hurdle Series x 5 (Lat. Step over, Ex. /In. Rotation, Duck Under)

-Shoulder Mobility
Incline ITY x5 each position

-Mixed Circuit Training -30 to 60 sec. rest in-between exercises pairs

A1: TKE via Band 3x15
A2: Push-Up Plus 3x10

B1: Lateral Band Walk +2 Mini Bands 2x10 steps
B2: Neck +50 2x15

C1: Ankle Rocker 2x10 steps
C2: DB Shrugs +65 2x10 (Ecc. 4-2-1)

D1: McGill Sit-Ups w/ Hip Flexed 2x10
D2: 45 Abducted In. Rotation 2x10

E1: Messier Squat 2x12 steps
E2: Ex. Rotation 2x8 (Ecc. 4-2-1)

F1: Walking Lunges 2x10 steps
F2: Russian Twist +5lb plate 2x15

G1: Mini Band Pull-Down 3x12
G2: Chest-Supported DB Rows +45 3x12

Full Body Static Stretching and Relaxation Exercises

Notes: Another good, fast, refreshing workout. Decided to add in some more exercises aimed at increasing Shoulder and Scapular strength.

qb0708

03-11-2010, 09:56 PM

GPP

-Basketball
4:30-5:45pm
7:30-9:15 pm

mean710

03-11-2010, 11:52 PM

Lookin good Charger I'd say cut up you would look really well. Let us know how the cutting goes when u start.

qb0708

03-12-2010, 11:48 AM

Spring Break GPP Friday

-Pre-Workout
Jumping Rope (100 Two footed), Jogging, Jumping Rope (50 One footed each), Jogging
Skiers x10 Split Jacks x10 Toe Touches x10
Leg Swings (Flex/Extension) x Max Ext.
Leg Swings (Abduction/Adduction) x Max Ext.
Arm Swings (Flex/Extension) x Max Ext.
Arm Swings (Abduction/Adduction) x Max Ext.
Arm Circles (In. /Ex. Rotation) x10 (Small to Big)
Arm Circles (Ex. /In. Rotation) x10 (Small to Big)
Neck (Flex/Extension) x10
Neck (Lat. Flex/Extension) x10
Neck (Lat. Rotation) x10

-Hip Mobility
Quadruped Series x5 (Ext., Abd., Ex. Rotation, In. Rotation)
Hurdle Series x 5 (Lat. Step over, Ex. /In. Rotation, Duck Under)

-Shoulder Mobility
Incline ITY x5 each position

-Mixed Circuit Training -30 to 60 sec. rest in-between exercises pairs

A1: Telemarketer Squat (TKE w/ Active leg as the stabilizer as well) w/Mini Band 2x20
A2: Push-Up Plus 2x20

B1: Lateral Band Walk (In a 1/4 Squat position) +2 Mini Bands 2x10 steps
B2: Neck +55 2x8

C1: Ankle Rocker 2x10 steps
C2: DB Shrugs +70 2x10 reps, 10 sec. Iso, 10 reps, 10 sec. Iso

D1: McGill Sit-Ups 2x20
D2: 80/30 Abducted In. Rotation 2x20

E1: Messier Squat 2x14 steps
E2: Ex. Rotation 2x8 (Iso 2-4-1)

F1: Walking Lunges 2x10 steps
F2: Russian Twist +2.5lb plate 2x30

G1: Mini Band Pull-Down 2x12
G2: Chest-Supported DB Rows +45 2x12

Full Body Static Stretching and Relaxation Exercises

Notes: Last GPP workout. Felt really good today, seem to be healing up and the target exercises are starting to show signs of increased functional and structural improvements.

Telemarketer Squats are no @#$%, there is any easily noticeable difference between my left and right leg, that of which the left leg is much 'weaker' per se.

qb0708

03-14-2010, 08:43 PM

GPP

Saturday
-Basketball 5:00pm-6:30pm (achieved highest vertical jump per rim touch)

Today
-Basketball 1:30-2:00pm, 2:30pm-3:30pm

qb0708

03-15-2010, 02:02 PM

Back to a 4-Day Upper-Lower Split for the next 2 weeks until the beginning of spring practice.

Primary Leg Extension
-RE Top set 405x8 (PR)
-RE 2nd Top set 385x8

Supplemental Hip Extension
-SE

Accessory Hip Extension
-SE

General Strength Exercise
-SE

Subtalar Joint Injury Prevention

Unilateral Isometric Hip Extension & Knee Flexion
-SE

-Abdominal and Calisthenic Circuit

-Postural Hip Musculature Mobility

qb0708

03-16-2010, 02:26 PM

Isometric Support & Calisthenic Circuit
-Timed Method

Martial Arts Training

Primary Arm Extensors
-SE

Primary Arm Rowing
-SE

Supplemental Shoulder Extension
-SE

Accessory Shoulder Extension
-SE

Abdominal Exercise

Dynamic Warm-Up

Speed Drills (kinda)

Agility Exercises
-Some Alactic, some Glycolytic

Band Resisted "SPP"

Mobility Exercises for Upper Extremity

qb0708

03-18-2010, 01:58 PM

Calisthenic Circuit
-Timed Method

Band Triple Extension
-SE

Band Leg Extension
-SE

Band Running and Positon Drills

Gymnastic Movement

Primary Leg Extension
-SE

Speed-Strength Special Developmental OL
-DE/SE

Speed-Strength Special Developmental OL
-DE/SE

Speed-Strength Competiton Exercise OL
-DE/SE

Supplemental Isometric Hip Extension & Knee Flexion
-SE/RE

-Contrast Shower w/Massage

qb0708

03-19-2010, 01:52 PM

Calisthenic Circuit
-Timed Method

Primary Arm Extension
-RE
-Top set 205x8 (Tie PR)
-2nd Top Set 185x9

Primary Vertical Row
-SE

Accessory Scapular Elevation
-SE

Accessory Shoulder Abduction, Extension, and External Rotation
-SE

Supplemental Horizontal Row
-SE

Shoulder Injury Prevention

Rotational Gynamistic Exercise

qb0708

03-22-2010, 01:59 PM

-Postural Hip Musculature Mobility

-Abdominal and Calisthenic Circuit

Primary Leg Extension
-RE Top set 405x8 (Tie PR)

Supplemental Hip Extension
-SE

Accessory Hip Extension
-SE

General Strength Exercise
-SE

Subtalar Joint Injury Prevention

Unilateral Isometric Hip Extension & Knee Flexion
-SE

qb0708

03-23-2010, 02:10 PM

Isometric Support & Calisthenic Circuit
-Timed Method

Martial Arts Training Circuit

Dynamic Warm-Up & Speed Drills

Agility Exercises & Reaction Drills

Primary Arm Extensors
-SE

Primary Arm Rowing
-SE

Supplemental Shoulder Extension
-SE

Accessory Shoulder Extension
-SE

Abdominal Exercise

Mobility Exercises for Upper Extremity

qb0708

03-25-2010, 02:18 PM

Calistenic Circuit
-Timed Method

'Prowler'esque Runs

Primary Leg/Hip Extension
-SE

Speed-Strength OL SDE
-SE/DE

Speed-Strength OL SDE
-SE/DE

Speed-Strength OL SDE
-SE/DE

Gynamstic Exercise for Abdomnials and Scapula
-RE

Supplemental Knee Flexion and Iso Hip Extension
-SE

Varied Sprints
-Lactic System

Varied Agilities
-Lactic System

Varied Band Postional Drills
-Lactic System

Mobility Exercises and Static Stretching

scott_donald

03-25-2010, 02:26 PM

i have your journal last few days but really you get no replies as it really is impossible to follow since you just type the name and that is it....

qb0708

03-25-2010, 03:47 PM

i have your journal last few days but really you get no replies as it really is impossible to follow since you just type the name and that is it....

My reasoning for this is that this is the workout of my collegiate American Football team, and out of respect for my S&C coach, I do not wish to disclose the specific exercise names, sets, reps, etc. Other than when I hit a PR, that is. But, in order to still keep a journal I will disclose what the exercises do anatomically/biomechanically and what-relative to the definitions of strength training from Zatisorkys-the target is. Along with what terrestrial motor skill is being trained (Agility, Speed, Positional Drills) and what energy system is being trained (Aerobic, Lactic, Phosphagen).

Anything and everything that I do personally I will, however, give a very detailed write up along with notes and specifics of the program, goals, etc. My log will shift back to this once I return home and begin my summer training.

I appreciate you following/reading my log.

DocHollidy

03-25-2010, 04:17 PM

I understand absolutely nothing that you type, but good work bro the offseason is a grind

qb0708

03-25-2010, 05:13 PM

I understand absolutely nothing that you type, but good work bro the offseason is a grind

Thanks man. I hope your off-season (or if your in Spring Ball) is going well.

qb0708

03-26-2010, 07:24 PM

2:00pm-3:00pm

Abdominal and Calisthenic Circuit
-Paired Continuous Timed Method

Primary Arm Extension
-Top set 205x6 RE

Neutral Wrist Vertical Pull
-SE

Scapular Elevation
-SE

Shoulder Extension and External Rotation
-SE

Shoulder Injury Prevention

Calisthenic w/ Unstable Support

Rotational Gymnastic Exercise

6:45pm-9:00pm
American Football SPP

Notes: Spring Ball practice has begun. Training will begin to taper in frequency, intensity, and volume over the next 4-5 weeks.

qb0708

03-27-2010, 09:36 AM

8:30-11:00am

American Football SPP

qb0708

03-29-2010, 02:14 PM

Postural Hip/Knee/Ankle Mobility Circuit

Hang Clean
155x5
175x5
185x4
195x3

Barbell Bench Press
Bar x Reps
135x8
175 3x5

Barbell Back Squat
135x8
225x6
315x4
365 3x5

Barbell RDL
6-1-1 for First 2 sets
135x3
135x3
185x3

Dumbbell Protraction
2x20

Partner Resisted Pulls
3x10

-Post Workout
Full Body Static Stretching
SMR for Chest/Shoulder/Bicep and Hip Rotators
McGill Curl Ups 2x15

qb0708

03-31-2010, 01:08 PM

-American Football SPP

-Calisthenic Circuit

-Auxiliary Weight Session consisting of Unilateral Work, GPP exercises, and various other exercises aimed at strengthening the skeletal musculature.

qb0708

04-02-2010, 03:41 PM

Pre-Workout Activation

-HR Raising
3 Laps
50 Jump Ropes
3 Laps
50 Jump Ropes

-Calisthenics
Windmills x10
Jumping Jacks x10
Good Mornings x10
Split Jacks x10

-Mobility
Neck (Flexion/Extension) x10
Neck (Lat. Flexion/Extension) x10
Neck (Lat Rotation) x10
Shoulder Rolls (Elevate and Protract) x10
Shoulder Rolls (Elevate and Retract) x10
Arm Swings (Flexion/Extension) x10
Arm Swings (Abduction/Adduction) x10
Leg Swings (Flexion/Extension) x10
Leg Swings (Abduction/Adduction) x10
Quadruped Hip (Extension, Abduction, Ex. Rot., In. Rot.) x5
Hurdle Mobility (Lateral Step Over, In./Ex. Rot, Duck Under) x5
Messier Squats x5

-Dynamic Stretches
A-Skip x10yd
B-Skip x10yd
C-Skip x10yd

-Injury Prevention Circuit (Repeat x2)
TKE w/ Green Band x20
Neck (Ext. only)+45 x10
Lateral Mini Band Walk x10 steps
DB Shrug +80 x15
Ankle Rocker x10 steps
80/30 Ex. Rotation w/ Mini Band x15

-Mixed Circuit Training (arbitrary rest)
A1: DB Blob Squat +55 3x8
A2: DB Neutral Grip Bench Press +40 3x8

B1: GHR 3x8
B2: Neutral Grip Chin-Up x5 x4 x4

C1: Unilateral Squat +95 2x8
C2: Push-Ups 2x15

-Abdominals Circuit (Repeat x2)
McGill Curl-Up x20 (each flexed hip)
Isometric Support x30 sec.
Rotational MB Wall Throws x20
MB Sky-Walkers x15

-Auxiliary Training
Mini-Band Pull Apart x30
Empty Can x10

-Static Stretching for entire body

Notes: Real good workout. Needed to do some calisthenics/mobility work to loosen up and just get some blood flowing to the tissues that have been stressed during spring practice. All the weights/reps were done at sub-maximal effort serving as a 'supercompensation' workout in some sorts. The abdominal circuit was something new I decided to try and I really enjoyed it.

qb0708

04-05-2010, 01:39 PM

American Football SPP

qb0708

04-07-2010, 01:38 PM

-Amercian Football SPP

Hours Later:
-Calisthenic Circuit

-Auxiliary Weight Session consisting of Unilateral Work, GPP exercises, and various other exercises aimed at strengthening the skeletal musculature.

qb0708

04-09-2010, 10:52 AM

Strength Training

-Abdominal and Calisthenic Circuit

Primary Hip/Knee Extension SDE
Bar x Reps
135x5
185x5
225x5

Primary Elbow Extension, Shoulder Flexion/Adduction SDE
Bar x Reps
135 3x5

Strength-Speed Hip/Knee Extension CE
135x5
185x4
225x3

Neutral Grip Pull-Ups
BWx5 (+3)
BWx4 (+4)
BWx3 (+5)

Note: I select to use a neutral grip (which places the wrist in a neutral position and thus does not stretch or shorten the bicep compared to using a pronated or supinated grip, and places more useage of the brachialis muscle) because I have a minor Bicep and Pec Strain

GHR
BWx12
+15lb DBx12
+15lb DBx12

Accessory Shoulder Exercise
+95x20
+95x20

Adducted Internal and External Rotation w/ Tubing
2x15

qb0708

04-09-2010, 04:17 PM

American Football SPP

qb0708

04-11-2010, 07:18 PM

American Football SPP

qb0708

04-12-2010, 01:53 PM

Hang Clean
135x5
135x5
155x4
185x3

Barbell Bench Press
Bar x Reps
95 x Reps
135x5
155x5
185x5

Barbell Back Squat
Bar x Reps
135 x Reps
225x5
315x5
365x5

Notes: Starting to tinker around with some bar positioning (moving the bar lower on my upper back to take less stress off of my lower back) and where I direct my vision (looking more down with my head pushed back and neck extended).

Dumbbell Protraction
2x20

Partner Resisted Pulls
3x10

qb0708

04-14-2010, 01:10 PM

qb0708

04-16-2010, 06:25 AM

Strength Training

-Abdominal and Calisthenic Circuit

Clean
135x5
155x4
185x3

Incline Bench
Bar x10
135x5
155x5
165x5

Front Squat
Bar x8
185 3x5

Upright Row
+90 2x20

GHR
BW 3x12

Neutral Grip Pull-Ups
BWx2 (+6)
BWx2 (+6)
BWx1 (+7)

Adducted Internal and External Rotation
2x15 w/ Tubing

Notes: Real solid workout today. Took it light on the cleans and front squats as we have practice later today. Worked up to a 'heavier' weight in the incline bench as a means of recruiting some higher threshold MU's in order to elicit a retention stimulus during this time period of competition/specific training.

Acal83

04-16-2010, 08:01 AM

qb0708

04-16-2010, 09:53 AM

Hows spring ball goin man? Workouts are looking solid.

Thanks man.

Practice has been going very well. I have moved positions from Quarterback to Safety and have enjoyed the transition and new found challenges from the changes. Currently I still have a role as a Quarterback, albeit limited and in the form of a 'wildcat', but I enjoy the 'running' aspect more than the throwing portion of being a QB now as my shoulder has suffered a few injuries recently.

One aspect of the genesis of my American football career that is very interesting to note, is that of the relative activity level compared to when I played in high school, my first 2 years of college, and now my current situation.

While in high school I played both ways and was constantly 'active' throughout practices, during the first 2 years of college, due to the quantity of QB's and our role in practice and offensive schema, I was very 'inactive' during practice. Now, however, I am back to being very 'active' and feel much more energy throughout the day and during practice then over the previous 2 years here.

Obviously, I enjoy being as 'active' as possible throughout practice and this (in my opinion) heightens my sense of biological eupohria throughout the day and weeks during structured practice, along with my performance in various aspects of athletic prowess, along with my studies and social interactions.

Although this is all anecdotal, it would be interesting to see the differences in individual situations (being that of athletic/academic performance, sense of well being, etc.) encountered by different positions due to their relative 'activeness' during structured practice of their current situation compared to the situation they had in high school or at a different position or intuition.

qb0708

04-16-2010, 03:20 PM

American Football SPP

qb0708

04-18-2010, 07:05 PM

American Football SPP

qb0708

04-19-2010, 02:09 PM

Strength Training

-Various Dynamic Stretches for Entire Body

Hang Clean
135x5
185x2
215x1
235xMiss (My grip is terrible, plus we do not have chalk so it was hard to execute this lift properly)

Barbell Bench Press
Bar x Reps
135x5
185x3
205x1
225x1
235x1

Barbell Squat
BW x Reps
135x5
225x5
315x3
405x1
475x1
500x1

Notes: This workout was used for working up to numbers that are relatively close to previous maximums to get a feel for handling maximal weights again, as next week will be a test week. The Barbell Bench Press and Barbell Squat (which are the 2 lifts that I am concerned with) felt very, very good in their execution. I believe I will set PRs in both lifts next week.

-Accessory Lifts

Bent Rows

RDL

Weighted Protraction

qb0708

04-21-2010, 12:27 PM

-Calisthenic Circuit

-Auxiliary Weight Session consisting of Unilateral Work, GPP exercises, and various other exercises aimed at strengthening the skeletal musculature.

-GPP via "21" Basketball

qb0708

04-22-2010, 03:21 PM

American Football SPP

qb0708

04-23-2010, 06:04 AM

Strength Training

-Abdominal and Calisthenic Circuit

Clean
155 2x5

Incline Bench
155 2x5

Front Squat
165 2x5

Accessory Shoulder Exercise
x20

GHR
BW 2x12

Adducted Internal/External Rotation
x15

Pull-Ups
BWx3 (+5)
BWx2 (+6)

qb0708

04-26-2010, 03:29 PM

Active Warm-Up
-3 on 3 Basketball for approximately 15 minutes

Calisthenics and Dynamic Mobility
-Leg Swings (Ab/Ad Flex/Ext) x10 each
-Hip Flex/Ext x10 each
-Quadruped Series x5 each
-Arm Swings (Flex/Ext Ab/Ad Transverse Ab/Ad/Flex/Ext) x10 each
-Arm Circles (In/Ex, Ex/In) x10 each

Tonic/Phasic Pairs
A1: Bulgarian Split Squat BWx6 +95 3x6
A2: Box Jump 3x3

B1: Push-Ups BW 3x20
B2: Iso-Ballistic MB Throw +10-12 3x3

Notes: After completion of the Tonic work (i.e. Bulgarian Split Squats, Push-Ups) relaxation exercises (leg swings, arm swings, shaking of the muscles, etc.) were done during 2-3 minutes of rest. Then Phasic work (MB Throw and Jumps) was executed, and upon termination another period of relaxation exercises during the rest period was done.

-Auxiliary Strength Training
C1: Yates Row +95x10 +185 3x6
C2: Cross-Body Extensions +20 4x15

-Injury Prevention Circuit Repeat x2
D1: DB Shrugs +70x20
D2: TKE/Telemarketer Squat w/Green Band 2x20
D3: Empty Can Shoulder Abduction +15x15
D4: Adducted External Rotation w/Tubing x15
D5: Adducted Internal Rotation w/Tubing x15

-Trunk Circuit Repeat x2
E1: Ground Spine/Hip Flexion x20
E2: Oscillatory Isometric Lateral MB Throw x20 (each shank)
E3: McGill Curl-Up x20 (each hip)
E4: Side Isometric Support w/Lateral Flexion x20 (each shank)
E5: Isometric Support w/Hip Extension x20

Notes: Great workout. Workouts this week are at our own discretion, so I opted to try some new things that I have came across during the last few weeks.

qb0708

04-29-2010, 04:28 PM

American Football SPP

qb0708

04-30-2010, 05:20 PM

American Football SPP

qb0708

05-03-2010, 02:22 PM

-Strength Testing

-Warm-Up
Calisthenics (Jumping Jacks, Split Jacks, Windmills, Good Mornings)
Mobility (Quadruped, Walking A, B, C, Hips, Dynamic A, B, C, Hips)

-Barbell Back Squat Sub-Maximal Activation Attempts
BW x Reps
135x5
225x5
315x3
405x1
455x1 (last warm-up)

Notes: Approximately 3 mintues rest between with leg swings and other relaxation exercises in between bouts.

-Depth Jump off 24in. Box
x1
x1

Notes: Done to excite the Central Nervous System.

-Barbell Back Squat Supra-Maximal Attempts
500x1
565x1 (PR +20lbs)

-Barbell Bench Press Sub-Maximal Activation Attempts
Bar x5
95x5
135x5
185x1
205x1 (last warm-up)

Notes: Approximately 3 minutes between attempts, with arm swings/circles and other relaxation exercises between bouts.

-Shock Method (Clap) Push-Ups
x2
x2

Notes: Done to excite the Central Nervous System

-Barbell Bench Press Supra-Maximal Attempts
245x1
255x1 (PR +10lbs)
265xMiss

-Power Clean/Front Squat Sub-Maximal Activation Attempts
Bar x5
135x5
155x2
185x2

-Clean Sub-Maximal Activation Attempts
205x1
225x1

-Clean Supra-Maximal Attempts
245x1
265x1
285xMiss

Post-Workout Recovery: Contrast Shower and SMR work for entire body focusing on external rotators of the hip.

Notes: Happy with all the results. Looking forward to moving on to more SPP work, along with more concentrated efforts towards improving Speed-Strength, Explosive Strength, Reactive Ability, and Maximal Velocity.

qb0708

05-05-2010, 01:55 PM

GPP

-Active Warm-Up
4 laps (each way)
50 Jump Ropes (two leg and alt.)

-Mobility
Bird-Dogs x10
Quadruped x5
Hurdle Lateral Step-Over x5
Hurdle Ex/In Rotation x5
Duck Under x10

-Dynamic Stretches
Walking A, B, C x10yd
Running A, B, C x10yd

-General and Special Oxidative Capacity
Tempo Run 100yd x2
Back-Pedal 70yd x2

Notes: Rest was around 1 min between bouts allowing HR to return to <120 BM

-Reactive/Elastic Upper Body
Clap Push-Ups 2x5

-Injury Prevention/General Strength
A1: Swinging DB Ex. Rotation +20 2x10
A2: DB Shrug +95 2x10
A3: DB Empty Can +15 2x10

-Injury Prevention/General Strength
B1: TKE w/Box 2x10
B2: GHR +BW 2x10

-Reactive/Elastic Lower Body
Vertical Jumps x3
Strength Deficit Test (Squat Jump vs CMJ Jump), very little difference between these two meaning that improvements in elastic properties are more desired.

-Strength Training
C1: Neutral Grip Pull-Ups BWx4 BWx3
C2: Rope Push-Downs +40 2x15
D: Lat Pull-Down +95 2x10

-Reactive/Elastic Lower Body
Pre-Run Jumps x2

-MB/Trunk/Abdominal Circuit
Oscillatory Isometric Lateral MB Throw (each shank) +8-9 x20
Ground Hip/Spine Flex x20
Side Iso. Support w/Flex (each shank) x20
McGill Curl-Up (each hip) x10
Iso. Support w/Hip Ext. x20
Hip Ext. MB Throw x20

Notes: This workout was completely unstructured and was done arbitrarily due to the Max Strength Testing that was executed on Monday. Friday's workout will seem something similar to today's workout but with some different exercises/drills that will be utilized throughout the next training blocks as a means of introductory and familiarization.

touseef123

05-06-2010, 02:15 AM

Its much better game than other...

qb0708

05-07-2010, 09:45 AM

GPP

-Active Warm-Up
4 lap (each way)
Hops in Place x50
400yd Jog

-Mobility
Leg Swings (Flex/Ext) x10
Leg Swings (Ab/Ad) x10
Bird-Dogs x10
Quadruped x5
Lateral Step-Over x10
Duck-Under x10

-LE Injury Prevention
Mini Band Walk (Forward, Backward, Lateral) x10 steps
TKE w/Mini Band and Low Box x20

-Dynamic Stretches
Walking A, B, C x10yd
Walking Hip In/Ex x10yd
Dynamic A, B, C x10yd
Dynamic Hip In/Ex x10yd
Running A x10yd

-Hill Runs (rest ~3min. w/Light Accelerations, Relaxation, and Stretching exercises)
3x15yd

-Stadium 4 Step Jumps (same as above)
3x3

-Mobility
Arm Swings/Circles (all kinds) x Reps

-Barbell Bench Press
Bar x12
95x10
135 3x8

-Yates Row
135x10
185x6
205 2x6

-L DB Raise
+30 3x10

-Scaption
+10x12

-Rolling DB Extensions
+25 2x15

-Trunk
Hanging Hip Flexion x20
Ground Wipers x20
Lateral Flexion w/Barbell +50x20

-Mobility/Stretching
Hurdle Series x5
Cossack Squats x10
PNF for Hamstrings, Glutes, Hip Rotators, Hip Flexors, and Quadriceps x30 sec. (Contract Relax Method)

-Self Myo-fascial Release via Lax Ball or Foam Roller
Rhomboids, Rotators Cuff/Deltoids, Pectorals, Biceps, Erectors, Glutes, Hip Rotators, Hip Flexors, IT Band, Quadriceps

-Contrast Shower

Notes: Another GPP/Recovery/Introductory workout. Wanted to get a feel for the Stadium Jumps, Hill Runs, and some other exercises that will be used over the next month(s) training. Did a lot of Hip Mobility today to loosen up my postural muscles that have been giving me problems over the last few days post supra-maximal attempts.

Monday will begin the next Block of training.

qb0708

05-10-2010, 09:27 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-3 Laps
-Alt. Vertical Hops 50 CT
-3 Laps
-Calisthenics: Split Jacks, Windmills, Skiers, Good-Mornings x10
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A x10yd
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Development Exercise x4

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Hill Sprints 15yd/5

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Stadium Stair 3 Fold Jumps x5

Mobility/Injury Prevention:
-Quadruped x10
-TKE w/ Box x30
-Band Walk (Front, Back, Lateral) x10 steps

Lower Body Strength Training:
-Barbell Back Squat 225/8 275/6 315/4 350/3x3
-GHR BW/12 BW/12 +Mini Band/12
-Reverse Hyper +Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support w/Lateral Flexion x20 (each shank)
-McGill Curl-Ups x15 (each hip)
-Ground Wipers x10 (each shank)
-Isometric Support w/Hip Extension x30

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: First workout of the new Preparatory Block, directed at enhancing Alactic Power, improving reactive/elastic abilities, maximal velocity, and developing muscle hypertrophy. Workout went great and its duration was spot on as I had planned it. Also, I wear a Heart Rate monitor and usually work of my HR as a indicator as to when my next bout should begin in all of the Sprints, Jumps, Drills. My strength training rest is arbitrary with the Barbell Squat >2 min. and the Auxiliary training <90 sec.

qb0708

05-11-2010, 06:47 AM

-Physiological Tests
Standing HR: 30 min post-awakening 49 BPM
Finger Tap 5 sec. Test: 42
Weight: X
Subjective Muscle Soreness Rating: 4

qb0708

05-11-2010, 10:17 AM

Block A: Alactic Power

Pre-Workout Activation:
-4 laps (each way)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Walking Toe Touches, Carioca, Ankle Flips x10yd
-Injury Prevention: TKE w/ Green Band 2x20, Ankle Complex w/ Green Band x15

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises 6x50yd
-Tempo Runs 5x100yd

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +45, External Rotation w/ Mini Band, DB Shrug +80, Internal Rotation w/Mini Band 2x15

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press Bar/Reps 95/10 115/8 160/5x4
-Floor Press 205/1x2
-Modified Barbell Row w/Straps 135/10 190/6 205/6x3
-Lateral L DB Raise 30/10x3
-A1: Rope Triceps Push-Down 35/15x2
-A2: DB Bicep/Hammer Curl 20/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x15
-Hanging Knee-to-Chest x25
-Oscillatory Isometric Lateral MB Throw (each shank) x20
-Weighted Barbell Lateral Flexion (each shank) x10
-Hip MB Throw x12

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)
-Static Stretching Hip Flexors, Quadriceps, Hamstrings, Glutes x30sec

Notes: Rained like crazy during the Oxidative Capacity work so that was not exactly the best situation. Oxidative Capacity work is definitely something I need to improve upon. Strength Training portion went well with the quasi-maximal special exercise attempt via the Floor Press, along with the rest of the auxiliary training.

Acal83

05-12-2010, 07:19 AM

Lookin good.

Hows spring ball going?

qb0708

05-12-2010, 02:18 PM

Lookin good.

Hows spring ball going?

Thanks man.

Its actually been done for almost 2 weeks now and I've been home since last week.

qb0708

05-12-2010, 03:09 PM

-Physiological Tests (6pm)
Seated HR: 44 BPM
Finger Tap 5 sec. Test: 41, 40, 40
Weight: 218 (as of yesterday afternoon at 4pm)
Subjective Muscle Soreness Rating: 2 (more of a tightness in the lower body)

Today was an off and busy day so I opted to just do these tests when I had the time.

HR is staying in a normal range and any muscle soreness has subsided to more of a stiffness/tightness in my lower body. Surprised by the decline in the finger tap test. My personal scale is broken and I won't have daily easy access to one so weight updates will have to come sporadically.

From now on workout days I will do all these tests in the morning upon waking before I begin my workouts.

qb0708

05-13-2010, 06:11 AM

-Physiological Tests (9am)
Seated HR: 48 BPM
Finger Tap 5 sec. Test: 42, 41, 41
Weight: 217 (as of 3pm)
Subjective Muscle Soreness Rating: 0

Acal83

05-13-2010, 07:06 AM

Thanks man.

Its actually been done for almost 2 weeks now and I've been home since last week.

Ah, once you graduate college you lose all track of time haha.

Do you live at school during the summer?

qb0708

05-13-2010, 10:01 AM

Ah, once you graduate college you lose all track of time haha.

Do you live at school during the summer?

No I don't, just live at home; workout and work is pretty much all I do in the summer.

qb0708

05-13-2010, 10:11 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 100 CT
-3 Laps
-Alt. Jump Rope 100 CT
-3 Laps
-Calisthenics: Burpees, Side-Bend, Mountain Climbers, Trunk Rotation x10 (missed these)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge x10 (each leg)
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A 2x10yd
Wall Acceleration Drill 2x6sec.
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Developmental Exercise (RB) x3
-Specialized Developmental Exercise (DB) x3

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Linear Sprints 30yd/4

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-3 Fold Broad Jumps x5

Mobility/Injury Prevention:
-Hip Hurdle Mobility x5 (2)
-Quadruped x5
-TKE w/ Box 2x15
-Mini Band Walk (Lateral) x10 steps

Lower Body Strength Training:
-Barbell Back Squat +Bar/Reps +205/8 +255/6 +300/6x3
-Barbell Lunge +95/8x3 (each)
-Barbell RDL +135/10 +185/6 +205/6 +225/6x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support w/Lateral Flexion x20 (each shank)
-McGill Curl-Ups x15 (each hip)
-Ground Wipers x10 (each shank)
-Isometric Support w/Hip Extension x30

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Today's workout took longer than expected due to some logistical problems that were unforeseen. Hopefully it will stop raining and dry up so that all drills can be conducted in a more logical fashion, thus leading to less time restraints. Regardless, Acceleration has noticeably improved already subjectively, along with an increase in 3 Fold Broad Jump Distance. Strength Training was sub-par today as the Squats and Lunges did not feel optimal, these should improve rapidly over the next few weeks as the neuromuscular coordination returns. Also, more mobility and forms of Power/Speed Drills, Field Drills, Jumps, and so forth are done on this day due to the less volume and intensity in the strength training portion.

qb0708

05-14-2010, 06:03 AM

-Physiological Tests (9am)
Seated HR: 44 BPM
Finger Tap 5 sec. Test: 40, 41, 40
Weight: 218 (as of 2pm)
Subjective Muscle Soreness Rating: 4 (local soreness in the gluteal/upper hamstrings)

qb0708

05-14-2010, 09:56 AM

Block A: Alactic Power

Pre-Workout Activation:
-5 laps (each way)
-Mobility: Standing Hip Anatomical Movements x5 Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Stationary Toe Touches, High Knee Carioca, Extended Knee Ankle Flips x10yd
-Injury Prevention: Telemarketer Squat 2x10, Ankle Rocker 2x10yd (missed AR)

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises (2 QB, 2 RB, 2 DB) 6x50yd
-Tempo Runs 6x100yd

3 laps around weight room and Static Stretching for Lower Body before moving to Strength Training portion.

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x20 sec, External Rotation w/ Mini Band (6-1-1) 2x8, DB Shrug +85 (4-2-1) 2x8, Internal Rotation w/Mini Band 2x10

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Neutral or Pronated Grip Chin-Up between sets of BB Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Isomiometric 6-5-4-3-2-1 sec) 135/6 145/6x2
-Lat Pull-Down +90/10 +100/10 +105/10
-Push-Ups BW/30 BW/16 (in 30 sec.)
-Rolling Extensions +25/10x2
-A1: Empty Can +10/15x2
-A2: Face Pulls +45/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x15
-Hanging Knee-to-Chest x25
-Oscillatory Isometric Lateral MB Throw (each shank) x20
-Weighted Dumbbell Lateral Flexion (each shank) x10
-Hip MB Throw x12

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

1 walking lap around track

Notes: Finally warmed up and stopped raining so the Oxidative work was much better quality today. Already starting to see improvements in HR recovery. Strength Training went well also, feeling strong and enjoying the AREG choosing of the overload.

qb0708

05-17-2010, 10:18 AM

GPP (from Saturday)
-Basketball 4:30pm-5:45pm

qb0708

05-17-2010, 10:23 AM

-Physiological Tests (1pm, ~ Hour Post-Workout)
Seated HR: 47 BPM
Finger Tap 5 sec. Test: 41, 41, 41
Weight: X
Subjective Muscle Soreness Rating: 0

qb0708

05-17-2010, 10:31 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-3 Laps
-Alt. Vertical Hops 50 CT
-3 Laps
-Calisthenics: Split Jacks, Windmills, Skiers, Good-Mornings x10
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Stationary Lunges, Cossack Squats x10
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A x10yd
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd (didn't perform due to Logistical reasons)

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Development Exercise x2

Notes: Performed indoors on a poor surface due to weather

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Hill Sprints 15yd/5

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Stadium Stair 3 Fold Jumps x5

Mobility/Injury Prevention:
-Quadruped x10
-TKE w/ Box x30
-Band Walk (Front, Back, Lateral) x10 steps

Lower Body Strength Training:
-Barbell Back Squat 225/8 275/6 350/4 375/3x3
-GHR BW/12 +Mini Band/12 +Choked Mini Band/12
-Reverse Hyper +Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x35
-Side Isometric Support w/Lateral Flexion x25 (each shank)
-McGill Curl-Ups x17 (each hip)
-Ground Wipers x15 (each shank)
-Isometric Support w/Hip Extension x35

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Rained steadily throughout the morning, so this delayed the beginning of the workout by about an hour. Did not perform the SPP Agility Drills outdoors or at the previously programmed volume due to the slickness of the ground that would have reduced the quality of the drills. However, the Sprints and Jumps did not suffer as much as I had anticipated, and I was pleased with their quality of execution. Next week the volume of the Sprints and Jumps will decrease and then a sharp increase will follow with another decrease before moving into the Alactic Capacity block. Strength Primary/Auxiliary Training will continue to increase subjective and objectively with gradual overload with wave like manipulations in volume and intensity.

qb0708

05-18-2010, 06:56 AM

-Recovery/Regeneration (11pm, ~10hr post-workout)
Self-Massage for Upper Legs and Buttocks

-Physiological Tests (10 am)
Seated HR: 46 BPM
Finger Tap 5 sec. Test: 41, 40, 41
Weight: X
Subjective Muscle Soreness Rating: 0

BenT

05-18-2010, 07:25 AM

Training looks good, love how meticulous you are with your training...

sub'd.

qb0708

05-18-2010, 10:25 AM

Training looks good, love how meticulous you are with your training...

sub'd.

Thanks man, I appreciate you following my log.

I study Exercise Science/Physiology and Biology, along with being semi-OCD, so you can see why I am so meticulous lol

qb0708

05-18-2010, 10:33 AM

Block A: Alactic Power

Pre-Workout Activation: (all done barefoot)
-4 laps (each way)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Walking Toe Touches, Carioca, Ankle Flips x10yd
-Injury Prevention: TKE w/ Green Band 2x15, Ankle Complex w/ Green Band x15

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises 8x50yd (6 DB, 2 RB)
1 walking lap break between series ~5 min.
-Tempo Runs 6x100yd

3 walking laps around weight room
Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +50, External Rotation w/ Mini Band, DB Shrug +90, Internal Rotation w/Mini Band 2x15

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press Bar/Reps 95/10 115/8 175/5x4
-DB Floor Press +65/12 (PR) +80/7 (PR)
-Modified Barbell Row +135/10 +185/6 +205/6 +225/6x2
-Lateral L DB Raise +30/12x3
-A1: Rope Triceps Push-Down +35/15 +45/15
-A2: DB Bicep Curl +25/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x20
-Hanging Knee-to-Chest x27
-Oscillatory Isometric Lateral MB Throw (each shank) x25
-Weighted Dumbbell Lateral Flexion (each shank) x12
-Hip MB Throw x15

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Oxidative Capacity was again not of high quality due to the poor conditions that the persistent rain has presented. Still starting to see improvements in my recovery ability between bouts, along with ease of movement and acquisition of skills specific to the biodynamics of defensive back. Strength Training portion was of high quality and is showing noticeable improvements.

qb0708

05-20-2010, 06:38 AM

-Physiological Tests (9:30 am)
Seated HR: 46 BPM
Finger Tap 5 sec. Test: 39, 39, 41
Weight: 217 lbs
Subjective Muscle Soreness Rating: 0

Notes: The low scores in the finger tap test are most likely due to, honestly, the stress from the vibrations and constant grip used while mowing the lawn and weed wacking. I would hypothesize that if I had access to a hand grip dynamometer my grip strength would be significantly weaker than in days past. This test can be a marker of CNS readiness, same with the resting HR, both are in reasonable #'s but I may back off in the strength training portion today.

qb0708

05-20-2010, 10:08 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 100 CT
-3 Laps
-Alt. Jump Rope 100 CT
-3 Laps
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk x10 (each leg)
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A 2x10yd
Skates, Alt. Bound x5
Wall Acceleration Drill 2x5
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways) x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Developmental Exercise (RB) x3
-Specialized Developmental Exercise (DB) x3

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Falling Start <70% 20yd/2
-Linear Sprints 30yd/4

1 walking lap around track ~5 min.

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-3 Fold Broad Jumps x5

Mobility/Injury Prevention:
-Hip Hurdle Mobility x5 (2)
-Quadruped x5
-TKE w/ Mini Band & Box 2x15

Lower Body Strength Training:
-Barbell Back Squat +Bar/Reps +225/8 +265/6 +315/6x3
-Barbell Bulgarian Split Squat +65/8x3 (each)
-Barbell RDL +135/10 +185/6 +205/6 +225/6x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x35
-Side Isometric Support w/Lateral Flexion x25 (each shank)
-McGill Curl-Ups x17 (each hip)
-Ground Wipers x15 (each shank)
-Isometric Support w/Hip Extension x35

1 walking lap around track

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Pretty good workout, changed a few things up in the Pre-Workout Activation to add more speed and postural muscle orientated means. Agility drills are still of low quality due to the surface but that should change next week. Acceleration is really improving noticeably, all the bouts were of high quality. Strength Training with the exception of the RDL, was of poor quality. I will be making some changes after next week.

qb0708

05-20-2010, 08:20 PM

-Self Massage and SMR for most muscles of the body 10 hours post-workout

qb0708

05-21-2010, 07:36 AM

-Physiological Tests (10:30am)
Seated HR: 48 BPM
Finger Tap 5 sec. Test: 41, 40, 40
Weight: 219
Subjective Muscle Soreness Rating: 1

qb0708

05-21-2010, 02:55 PM

Block A: Alactic Power

Pre-Workout Activation:
-5 laps (each way)
-Mobility: Standing Hip Anatomical Movements x5 Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Stationary Toe Touches, High Knee Carioca, Extended Knee Ankle Flips x10yd

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises (2 QB, 2 RB, 4 DB) 8x50yd
1 walking lap around track ~5min.
-Tempo Runs 8x100yd

-Injury Prevention: Telemarketer Squat 2x10, Ankle Rocker 2x10yd
1 walking lap around track and Static Stretching for Lower Body before moving to Strength Training portion.

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x20 sec (one on Bench, one of floor), External Rotation w/ Mini Band (6-1-1) 2x8, DB Shrug +90 (4-2-1) 2x8, Internal Rotation w/Mini Band 2x10

Notes: First time I was able to perform the Neck Bridge of the floor.

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Pronated/2 Neutral/2 Supinated/3 Chin-Up between warm-up sets of Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Eccentric Emphasis 6-1-1) 135/8x3
-Lat Pull-Down +100/12 +110/12 +115/10
-Push-Ups +2 Chains/18 +2 Chains/12
-Rolling Extensions +30/10x2
-A1: Empty Can +10/15 +15/15
-A2: Face Pulls +45/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x20
-Hanging Knee-to-Chest x27
-Oscillatory Isometric Lateral MB Throw (each shank) x25
-Weighted Dumbbell Lateral Flexion (each shank) x12
-Hip MB Throw x15

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Real good workout. Increased the volume in the Oxidative Capacity worked and felt good on all the bouts. Strength Training portion went excellent and felt very strong on all the exercises.

qb0708

05-24-2010, 10:18 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-3 Laps
-Alt. Vertical Hops 50 CT
-3 Laps
-Calisthenics: Split Jacks, Windmills, Skiers, Good-Mornings x10
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Stationary Lunges, Cossack Squats x10
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A x10yd
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Development Exercise x2

1 walking lap ~5 min. rest

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Hill Sprints 15yd/3

1 walking lap ~5 min. rest

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Stadium 4 Stair 3 Fold Jumps x3

Mobility/Injury Prevention:
-Quadruped x10
-TKE w/ Box x30

Lower Body Strength Training:
-Barbell Back Squat Bar/Reps 225/8 275/6 325/4 405/3x2
-GHR BW/12 +20lb DB/12
-Reverse Hyper +Mini Band/12x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x40
-Side Isometric Support w/Lateral Flexion x30 (each shank)
-McGill Curl-Ups x20 (each hip)
-Ground Wipers x20 (each shank)
-Isometric Support w/Hip Extension x40

PNF/Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Backed off the volume on the Agility/Sprint/Jump Means but kept the intensity high. All of the bouts were of high quality. Next week will see an exponential increase in volume for these means. Also took a semi-"deload" for strength training means via Auto Regulation. The Barbell Squats stayed high in intensity with a small decrease in volume, but were of high quality. Strength Training (for the lower body musculature, as upper body will stay consistent or increase) will be taking less and less of role in my physical preparation over the following weeks.

qb0708

05-25-2010, 03:15 PM

Block A: Alactic Power

Pre-Workout Activation: (all done barefoot)
-4 laps (each way)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Walking Toe Touches, Carioca, Ankle Flips x10yd (didn't do, did some Calisthenics instead)
-Injury Prevention: TKE w/ Green Band 2x15, Ankle Complex w/ Green Band x15 (post-oxidative today)

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises 8x50yd (8 DB)
1 walking lap break between series ~5 min.
-Tempo Runs 8x100yd

1 walking lap around track
Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +55, External Rotation w/ Mini Band, DB Shrug +100, Internal Rotation w/Mini Band 2x15

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press +Bar/Reps +95/10 +115/8 +185/5x3
-DB Floor Press +225/1 (Tie PR) +235/1 (PR)
-Modified Barbell Row +135/10 +185/6 +215/6 +225/6x2
-Lateral DB Raise (Abduction) +20/12x2 +25/12
-A1: Rope Triceps Push-Down +45/15 +50/15
-A2: DB Bicep Curl +25/15 +30/15
-A3: Transverse Adduction +Mini Band/12

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x25
-Hanging Knee-to-Chest x30
-Oscillatory Isometric Lateral MB Throw (each shank) x30
-Weighted Dumbbell Lateral Flexion (each shank) x15
-Hip MB Throw x20

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Extremely hot today, last week I was wearing a long sleeve Under Armour and Beanie. Gotta love Ohio weather. Thus, this all lead to an increased HR and a bit longer rest intervals, along with working out later in the day. Strength Training lead to a Special Bench Press Exercise PR. Everything else is still improving.

qb0708

05-26-2010, 08:04 AM

-Physiological Tests (11am)
Seated HR: 48 BPM
Finger Tap 5 sec. Test: 40, 40, 40
Weight: 217
Subjective Muscle Soreness Rating: 1 (local soreness in lateral pec, anterior delts, and right biceps)

qb0708

05-27-2010, 10:54 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 100 CT
-2 Laps (Over Benches similar to Hurdling, Lateral Movement over Bars similar to Cutting)
-Alt. Jump Rope 100 CT
-2 Laps (Over Benches similar to Hurdling, Lateral Movement over Bars similar to Cutting)
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk/10x2
Walking Hip In/Ex, A, B, C x10yd
Dynamic A, B, C/10yd x2
Running A 2x10yd
Wall Acceleration Drill 2x5
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways) x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Developmental Exercise (RB) x2
-Specialized Developmental Exercise (DB) x2

Walking for ~5 min.

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Falling Start <70% 20yd/2
-Linear Sprints 30yd/3

Walking for ~5 min.

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Sub-Max Two Foot Jumps, Lateral Bounding x5
-3 Fold Broad Jumps x3

Mobility/Injury Prevention:
-Hip Hurdle Mobility x5 (2)
-Quadruped x5
-TKE w/ Mini Band & Box 2x15

Lower Body Strength Training:
-Barbell Back Squat +Bar/Reps +225/8 +275/6 +325/6x2
-Dumbbell Bulgarian Split Squat +30/6 +35/6x2 (each)
-Barbell RDL +135/10 +185/6 +225/6x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x40
-Side Isometric Support w/Lateral Flexion x30 (each shank)
-McGill Curl-Ups +5lb Plate/20 (each hip)
-Ground Wipers x20 (each shank)
-Isometric Support w/Hip Extension x40

PNF/Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Really high quality workout. The SPP exercises were of the highest quality so far for this Block. Sprints felt excellent also. The relaxation exercises and various dynamic stretches done between bouts really helps to increase the quality of all the bouts. Strength Training portion was also of an excellent quality. After this week I will be dropping the Barbell Back Squat on this day, and focusing on more quantitative efforts towards unilateral strength of the leg extensors.

qb0708

05-28-2010, 03:29 PM

Block A: Alactic Power

Pre-Workout Activation:
-5 laps (each way)
-Mobility: Standing Hip Anatomical Movements x5 Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Stationary Toe Touches, High Knee Carioca, Extended Knee Ankle Flips x10yd

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises (4 RB, 6 DB) 10x50yd w/ Abdominal work and Push-Ups immediately after bouts between reps
Walking for ~5min.
-Tempo Runs 10x100yd w/ Abdominal work and Push-Ups immediately after bouts between reps
Walking for ~5min.

-Injury Prevention: Telemarketer Squat 2x10, Ankle Rocker 2x10yd
Static Stretching for Lower Body before moving to Strength Training portion.

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x25 sec, External Rotation w/ Mini Band (6-1-1) 2x8, DB Shrug +100 (4-2-1) 2x8, Internal Rotation w/Mini Band 2x10

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Pronated/2 Neutral/3 Supinated/3 Chin-Up between warm-up sets of Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Normal Dynamic Tempo) 135/8 145/8 155/8x2
-Lat Pull-Down +100/12 +115/10 +120/10 (PR, if there is such thing in Auxiliary work)
-Push-Ups w/ DB Neutral Grip BW/25 BW/16 (Volitional fatigue, left some in the tank on both sets)
-Rolling Extensions +30/12x2
-A1: Empty Can +15/15 +15/15
-A2: Face Pulls +50/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x25
-Hanging Knee-to-Chest x30
-Oscillatory Isometric Lateral MB Throw (each shank) x30
-Weighted Dumbbell Lateral Flexion (each shank) x15
-Hip MB Throw x15

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Good workout. Increased the intensity by performing various GPP exercises in between the bouts of the Oxidative work. Strength Training was high quality and showing improvements.

qb0708

05-31-2010, 11:16 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-4 Laps (Over Benches, Weaving between Obstacles)
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x10
-Injury Prevention: TKE +Light Band x30
-Dynamic Stretches:
Walking Lunges, Cossack Squats x10
Dynamic Hip In/Ex x10yd
Dynamic A, B, C 2x10yd
Running A x10yd

-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
SPP x2

Special Physical Preparedness: (~2 min. rest per rep, ~5 min. walking lap per series, Relaxation, Jogging between bouts)
-Specialized Development Exercise x2 (3)

Acceleration: (~3 min. rest, Relaxation, Jogging between bouts)
-Hill Sprints 15yd/6

Reactive/Elastic Lower Body: (~2 min. rest per rep, ~4 min. walking lap per series, Relaxation, Jogging between bouts)
-Stadium 4 Stair 3 Fold Jumps x4 (2)

Mobility:
-Quadruped x5

Lower Body Strength Training:
-Barbell Back Squat +185/6 +255/4 +335/3 (Relaxation/Leg Swings Inter-Reps) +405/2 +435/2
-Reverse Hyper +Monster Mini/12 +Light/12 +Light & Monster Mini/12 +Light, Monster Mini, & Mini/12

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x40
-Side Isometric Support x30 sec.
-McGill Curl-Ups +8lb MB x15 (each hip)
-Ground Wipers x12 (each shank)
-Isometric Support x60 sec.

PNF/Static Stretching (skipped due to logistical reasons):
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent Workout. All exercises were of the highest quality since the beginning of the Block. Didn't have my HR monitor on during the SPP drills and the first few Hill Sprints so had to rely on intuition and volition to maximize the situation at hand. Looking forward to continuing on with the greater Track & Field means over the next 3-6 weeks along with increased intensity of the Barbell Back Squat.

qb0708

05-31-2010, 05:47 PM

GPP from the Weekend

5/29: Basketball 4:30-6:00pm

5/30: Recovery Swimming, Pool Runs, and Calisthenics 8:00-9:15pm

qb0708

06-01-2010, 12:06 PM

Block A: Alactic Power

Pre-Workout Activation:
-2 laps
-Injury Prevention: TKE w/ Green Band (left leg only) 2x15, Ankle Complex w/Green Band x15
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15
-Dynamic Stretches: Walking Hip In/Ex A, B, C x10 Dynamic A, B x10
-3 laps

Special/General Oxidative Capacity: (~60sec. rest, execution of next bout was determined by HR)
-Specialized Developmental Exercises 8x50yd w/ Push-Ups/5 Abdominals/20 inter-bout

Walking for ~5 min.

-Tempo Runs 10x100yd

Walking for ~5 min.

Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +55, External Rotation w/ Mini & Micro Band, BB Shrug +225, Internal Rotation w/Monster Mini Band 2x12

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press +Bar/Reps +95/10 +115/8 +155/5 +195/3x4
-1 Board Press +225/1x2
-DB Row +100/8x4
-Lateral DB Raise (Abduction) +20/15x2
-A1: Rope Triceps Push-Down +45/12 +50/12 +55/12
-A2: DB Bicep Curl +25/12x3
-A3: Transverse Adduction (left arm only) +Monster Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x50
-Hanging Knee-to-Chest x30
-Oscillatory Isometric Lateral MB Throw (each shank) x50

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Solid workout. Shortened the rest intervals for the Oxidative Capacity work, which proved to be more of a challenge for the Tempo Runs than the SPP work. Upper Body Strength Training went very well; all exercises are improving.

qb0708

06-02-2010, 04:40 PM

GPP:
-Jog/Walk for 5 minutes
-Putting weight away circuit ~20 min.
-Hurdle & Quadruped Series
-Foam/PVC Roll
-Static Stretching

qb0708

06-03-2010, 09:49 AM

Block A: Alactic Power

Pre-Workout Activation:
-1 lap around track
-Mobility: Leg Swings (Flex/Ext Ab/Ad), Quadruped x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk/10x2
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip Ex, A, B, C/10ydx3
Running A 2x10yd
Wall Acceleration Drill 2x5

Top Speed: (~4 min. rest rep, ~6 min. series, w/ Light Jogging and Relaxation/Stretches)
-Falling Start <70% 20yd/2
-Flying Linear Sprints (+20) 40yd/4 (2)

Reactive/Elastic Lower Body: (Volitional rest per rep, ~4 min. rest series, w/ Light Jogging and Relaxation/Stretches)
-Sub-Max Two Foot Jumps, Lateral Bounding 2x5
-3 Fold Hurdle Hops +6CT Lateral Bounding/4 (2)

Commute to Weight Room

Mobility/Injury Prevention:
-Hip Hurdle Mobility x10
-TKE w/Light Band 2x20

Lower Body Strength Training:
-Dumbbell Bulgarian Split Squat +25/6 +30/6 +35/6 +40/6 (each)
-45 Degree Back Raise BW/12 +10/12x3

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x25 (25)
-Side Isometric Support w/Lateral Flexion x20 (20) (each shank)
-McGill Curl-Ups x15 (15) (each hip)
-Ground Wipers x15 (15) (each shank)
-Isometric Support w/Hip Extension x30 (30)

PNF/Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Rained like crazy yesterday and through last night, so opted to train at our all weather track rather than on grass. Thus, this lead to a lack of SPP agility drills and more volume in the Linear Sprints and Jumps. This was the best workout to date so far. I wish I was able to time my runs as personally I feel as fast as I ever have. Changed up Lower Body Strength Training and Abdominal Training and very much like the adjustments that were made.

qb0708

06-04-2010, 10:07 AM

Block A: Alactic Power

Pre-Workout Activation:
-3 laps
-Injury Prevention: Telemarketer Squat, Ankle Rocker 2x10
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15
-Dynamic Stretches:
Walking Hip In/Ex A, B x10
Dynamic Hip Ex, A, B, C x10
-3 laps

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB x10
-Rotational x10

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises (2 QB, 2 RB, 4 DB) 8x50yd

Walking for ~5min.

-Tempo Runs 10x100yd

Walking for ~5min.

Static/PNF Stretching for Lower Body before moving to Strength Training portion.

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x20 sec, External Rotation w/ Mini & Micro Band (6-1-1) 2x8, DB Shrug +100 (4-2-1) 2x8, Internal Rotation w/Monster Mini Band 2x10

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Pronated/1 Neutral/2 Pronated/1 Chin-Up between warm-up sets of Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Normal Dynamic Tempo) 155/8x3
-Lat Pull-Down +105/10 +115/10 +115/10 +120/10
-Push-Ups BW/25 BW/15 (Volitional fatigue, left some in the tank on both sets)
-Rolling Extensions +25/12x2 (Extremely strict, emphasizing Triceps only)
-A1: Empty Can +15/15x2
-A2: Face Pulls +50/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x25 (+25)
-Hanging Knee-to-Chest x15 (+15)
-Oscillatory Isometric Lateral MB Throw (each shank) x25 (+25)

Static/PNF Stretching (Did not stretch today):
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Had a decent amount of Hamstrings and Gastrocs soreness/stiffness today from running/jumping on the all weather track. The SPP Oxidative work was of high quality and felt excellent. Couldn't say the same for the Tempo Runs as my inability to properly flex the knee during the non-support phase of running was a problem. Upper Body Strength training went excellent, along with the abdominal work.

qb0708

06-07-2010, 10:50 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-4 Laps (Over Benches, Weaving between Obstacles)
-Isometric Squat & Lunge ~30 sec.
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x10
-Injury Prevention: TKE +Light Band 2x30
-Dynamic Stretches:
Walking Lunges, Cossack Squats, Frankenstein/Toe Touch 2x10
Dynamic Hip In/Ex x10yd
Dynamic A, B, C 2x10yd
Running A x10yd

-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
SPP x2

Special Physical Preparedness: (~2 min. rest per rep, ~5 min. walking lap per series, Relaxation, Jogging between bouts)
-Specialized Development Exercise x2 (3)

Acceleration: (~3 min. rest rep, ~5 min. series, Relaxation, Jogging between bouts)
-Hill Sprints 20yd/4 (2)

Reactive/Elastic Lower Body: (~2 min. rest per rep, ~4 min. walking lap per series, Relaxation, Jogging between bouts)
-Stadium 4 Stair 3 Fold Jumps x5 (2)

Mobility:
-Quadruped x5

Lower Body Strength Training:
-Barbell Back Squat +185/6 +275/4 +355/3 (Relaxation/Leg Swings Inter-Reps) +415/2 +455/2
-Reverse Hyper +Light/12 +Light & Monster Mini/12 +Light & 2 Monster Mini/12 +Light & 2 Monster Mini/12

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x40
-Side Isometric Support x30 sec.
-McGill Curl-Ups +8lb MB x15 (each hip)
-Ground Wipers x12 (each shank)
-Isometric Support x60 sec.

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc

Notes: Another excellent workout, everything was of high quality and felt good during the execution. Increased the Hill distance slightly, I don't measure to an exact parameter rather just step off the distance and I decided to move to a different hill that allowed a longer run. Jumps and Squats were both conducted well, there will be changes to most means after next week.

qb0708

06-08-2010, 10:15 AM

Block A: Alactic Power

Pre-Workout Activation:
-2 laps
-Injury Prevention: TKE w/Light Band 2x25, Monster Mini Walk x10
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15, Hip Hurdle x10
-Dynamic Stretches:
Walking Hip In/Ex A, B, x10
Dynamic Hip Ex, A, B, C x10
-2 laps

Med-Ball Circuit (Throw it, Jog to it, Throw it, etc.)
-Scoop Throw x10
-Rotational & Shot Put x10 (5 each arm)

Special/General Oxidative Capacity: (~45-60sec. rest, execution of next bout was determined by HR)
-Specialized Developmental Exercises 8x50yd

Walking for ~5 min.

-Tempo Runs 10x100yd

Walking for ~5 min.

PNF Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +55, External Rotation w/ Mini & Micro Band, Trap Bar Shrug +225, Internal Rotation w/Monster Mini Band 2x12

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press +Bar/Reps +95/10 +115/8 +165/5 +205/3x4
-DB Neutral Grip Bench Press +75/8 +85/6
-DB CS Row +35/12 +45/12 +45/12 +45/10
-Lateral DB Raise (Abduction) +25/10x2
-A1: Rope Triceps Push-Down +50/12 +55/12 +65/12
-A2: DB Bicep Curl (left arm only) +25/12 +30/12x2
-A3: Transverse Adduction (left arm only)/Abduction +Monster Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x25 (+25)
-Hanging Leg Raise x10 (+10)
-Oscillatory Isometric Lateral MB Throw (each shank) x25 (+25)
-V-Up x10 (+10)

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent workout. Total time ran a little longer than what I deem optimal, but whenever there are more people in the weight room that normal that will happen. Oxidative work is starting to show signs of improvement and after next week will reduce in intensity due to the interplay with the other means that will be changing. Upper Body Strength Training is improving steadily; showing increases in cross-section, along with increased neuromuscular coordination.

qb0708

06-09-2010, 04:37 PM

GPP:
-Jog/Walk for 5 minutes
-Hurdle & Quadruped Series (2/10)
-Jump Circuit: Squat, Alt. Lunge, Tuck, A Skip, Hops (3/10 per exercise, 30-45 sec. rest per set, 2 min. per exercise)
-Foam/PVC Roll
-Static Stretching

qb0708

06-10-2010, 10:33 AM

Block A: Alactic Power

Pre-Workout Activation:
-1 lap around track
-Mobility: Leg Swings (Flex/Ext Ab/Ad), Quadruped x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk/10x2
Walking Hip In/Ex, A, B x10yd
Dynamic Hip Ex, A, B, C/10ydx3
Running A & Butt-Kicks 2x10yd
Wall Acceleration Drill 2x5

Top Speed: (~4 min. rest rep, ~6 min. series, w/ Light Jogging and Relaxation/Stretches)
-Falling Start <70% 20yd/2
-Linear Sprints 40yd/4
-Flying Linear Sprints (+20) 40/4

Reactive/Elastic Lower Body: (Volitional rest per rep, ~4 min. rest series, w/ Light Jogging and Relaxation/Stretches)
-Pre-Run 3 Fold CM Hurdle Hops w/ Broad Jump/4 (2)

Commute to Weight Room

Mobility/Injury Prevention:
-Hip Hurdle Mobility x10
-TKE w/Green Band 2x20

Lower Body Strength Training:
-Dumbbell Bulgarian Split Squat +35/6 +45/6 +45/6 +50/6 (each leg)
-Back Raise BW/12 +10/12 +25/12x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x25 (25)
-Side Isometric Support w/Lateral Flexion x30 (30) (each shank)
-McGill Curl-Ups +8lb MB x20 (20) (each hip)
-Ground Wipers x15 (15) (each shank)
-Isometric Support w/Hip Extension x30 (30)

PNF/Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent workout. All of the 40 (albeit with a start or flying) yard runs were of highest quality. Jumps felt much better than last week and are definitely showing signs of improvement. Decided to up the load on the Split Squats and Back Raise and add a little extra volume to the abdominal work.

qb0708

06-11-2010, 02:15 PM

Block A: Alactic Power

Pre-Workout Activation (done barefoot):
-3 laps
-Injury Prevention: Telemarketer Squat, Ankle Rocker 2x10
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15
-Dynamic Stretches:
Walking Hip In/Ex A, B x10
Dynamic Hip Ex, A, B, C x10
-3 laps

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB x10
-Rotational x10

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises (2 QB, 2 RB, 4 DB) 8x50yd

Walking for ~5min.

-Tempo Runs 4x50yd
-Tempo Runs 10x80yd

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x30 sec, External Rotation w/ Monster Mini Band (6-1-1) 2x8, DB Shrug +100 (4-2-1) 2x8, Internal Rotation w/Monster Mini Band 2x10

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Pronated/2 Neutral/3 Supinated/5 Chin-Up between warm-up sets of Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Normal Dynamic Tempo) 165/8x3
-Lat Pull-Down +105/10 +115/10 +120/10 +120/8
-Neutral DB Push-Ups BW/30 BW/20
-Rolling Extensions +25/12x2 (Extremely strict, emphasizing Triceps only)
-A1: Empty Can +15/12x2 +20/15
-A2: Face Pulls +55/12x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x25 (+25)
-Hanging Knee-to-Chest x15 (+15)
-Oscillatory Isometric Lateral MB Throw (each shank) x25 (+25)
-V-Ups x10 (+10)

Static/PNF Stretching (Did not stretch today):
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent workout today. The change to the tempo run structure proved to be an excellent short term decision as I did not feel hardly even taxed after 1400yds of oxidative work. Strength Training was excellent as everything feels light and strong.

qb0708

06-13-2010, 02:48 PM

GPP (from Saturday)
-Basketball 2:30-4pm

Today
-Basketball 7:00-8:30pm

qb0708

06-14-2010, 10:34 AM

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-Jogging and Skipping
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x10
-Injury Prevention: TKE +Light Band 2x30
-Dynamic Stretches:
Walking Lunges, Cossack Squats, Frankenstein/Toe Touch 2x10
Dynamic Hip In/Ex x10yd
Dynamic A, B, C 2x10yd
Running A 2x10yd
-Isometric Squat & Lunge ~30 sec.

-Running Preparatory Drills (Varied starts, build-ups, Speed/Power Drills, etc.)

Acceleration: (~3 min. rest rep, ~5 min. series, Relaxation, Jogging between bouts)
-Hill Sprints 20yd/5 (2)

Reactive/Elastic Lower Body: (~2 min. rest per rep, ~4 min. walking lap per series, Relaxation, Jogging between bouts)
-Stadium 4 Stair 3 Fold Jumps x4 (3)

Mobility:
-Quadruped x5

Lower Body Strength Training:
-Barbell Back Squat +225/6 +315/4 +385/3 (Relaxation/Leg Swings Inter-Reps) +455/2 +475/2
-Reverse Hyper +Light/12 +2 Lights/12x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x40
-Side Isometric Support x30 sec.
-McGill Curl-Ups +8lb MB x20 (each hip)
-Ground Wipers x15 (each shank)
-Isometric Support x60 sec.

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc

Notes: Peak volumes for both the Hill Sprints and Jumps for this Block. The next 3 weeks will be a taper period leading up to a testing battery during the week prior to my transition period into Alactic Capacity. The next 3 weeks will be Alactic Capacity in the SDE but will remain in the power rest intervals for the Sprints and Jumps. Maximal Strength will go in a 3 week wave at 70-80% with less total volume for the Aux. work. I may make some changes to consolidate the weight training, I will see how the last 3 sessions play out.

qb0708

06-15-2010, 02:36 PM

Block A: Alactic Power

Pre-Workout Activation:
-2 laps
-Injury Prevention: TKE w/Green Band 2x20, Monster Mini Walk x10
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15, Hip Hurdle x10
-Dynamic Stretches:
Walking Hip In/Ex A, B, x10
Dynamic Hip Ex, A, B, C x10
-2 laps

Med-Ball Circuit (Throw it, Jog to it, Throw it, etc.)
-Scoop Throw x10
-Rotational & Shot Put x10 (5 each arm)
-Squat Throw x10

Special/General Oxidative Capacity: (~30-40sec. rest, execution of next bout was determined by HR)
-Tempo Runs 10x50yd

Walking for ~5 min.

-Tempo Runs 10x80yd

Rest for ~2 min.

-Specialized Developmental Exercise 5x50yd

PNF/Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +55, External Rotation w/ Monster Mini Band, Trap Bar Shrug +245, Internal Rotation w/Monster Mini & Micro Band 2x12

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press +Bar/Reps +95/10 +115/8 +165/5 +215/3x3
-DB CS Row +40/8x2 +50/8x2
-Lateral DB Raise (Abduction) +20/15 +25/12
-A1: Rope Triceps Push-Down +55/12x3
-A2: DB Bicep Curl (left arm only) +25/12x3
-A3: Transverse Adduction (left arm only)/Abduction +Monster Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x50
-Hanging Leg Raise x10 (w/ Iso Hold on 10th rep)
-Oscillatory Isometric Lateral MB Throw (each shank) x50
-V-Up x20

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent workout. The changes to reduced bout distance for the Tempo Runs has served to be an excellent decision. All of the runs felt excellent. Strength Training is continued to be of the utmost quality.

qb0708

06-17-2010, 10:53 AM

Block A: Alactic Power

Pre-Workout Activation:
-4/100yd (Jogging and Skipping)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/2, Quadruped x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk/10x2
Walking Hip In/Ex, A, B x10yd
Dynamic Hip Ex, A, B, C/10ydx3
Running A 2x10yd
Wall Acceleration Drill 2x5

Top Speed: (~4 min. rest rep, ~6 min. series, w/ Light Jogging and Relaxation/Stretches)
-Falling Start <70% 20yd/2
-Linear Sprints 40yd/5
-Flying Linear Sprints (+20) 40/5

-Commute to Weight Room

Reactive/Elastic Lower Body: (Volitional 30-45 sec. rest rep, 2 min. exercise)
-Squat Jumps 3x10
-Lunge Jumps 3x10
-Lateral Hops 3x10
-Bounds 3x10
-3 Fold Broad Jumps x5

Mobility/Injury Prevention:
-Hip Hurdle Mobility 2x10
-TKE w/Green Band 2x20

Lower Body Strength Training:
-Dumbbell Bulgarian Split Squat +45/6 +50/6x +60/6x2 (each leg)
-Back Raise BW/12 +10/12 +25/12x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30 (30)
-Side Isometric Support w/Lateral Flexion x25 (25) (each shank)
-McGill Curl-Ups +8lb MB x20 (20) (each hip)
-Ground Wipers x20 (20) (each shank)
-Isometric Support w/Hip Extension x30 (30)

PNF/Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Again this is the peak volume for the Sprints, the next 3 weeks will be a taper period leading up to testing, and then a transition/supercompensation/unload/deload/(insert favorite 'rest week' linguistic hear) period. I decided to make a change and do the jump GPP circuits (a la Pfaff) on Thursdays post speed work for the next 3 weeks, with tapering the volume slightly or keeping it the same, but tapering the volume of the stadium stair jumps. Looking forward to moving training forward.

qb0708

06-18-2010, 09:19 AM

Block A: Alactic Power

Pre-Workout Activation (done barefoot):
-3 laps
-Injury Prevention: Telemarketer Squat, Ankle Rocker 2x10
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15
-Dynamic Stretches:
Walking Hip In/Ex A, B x10
Dynamic Hip Ex, A, B, C x10
-3 laps

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB x10
-Rotational x10

General Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)

-Tempo Runs 10x50yd (2)
-Tempo Runs 8x50yd

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x30 sec, External Rotation w/ Monster Mini Band (6-1-1) 2x8, DB Shrug +100 (4-2-1) 2x8, Internal Rotation w/Monster Mini Band 2x10

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Pronated/2 Neutral/2 Supinated/3 Chin-Up between warm-up sets of Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Normal Dynamic Tempo) 175/8x3
-Lat Pull-Down +100/10 +110/10 +115/8 +1115/6
-Neutral DB Push-Ups BW/22 BW/18
-Rolling Extensions +25/12x2 (Extremely strict, emphasizing Triceps only)
-A1: Empty Can +20/12x3
-A2: Face Pulls +55/12x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x50
-Hanging Knee-to-Chest on Dip Bar x15
-Oscillatory Isometric Lateral MB Throw (each shank) x50
-Hindu Push-Ups x4

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: This was the most timely workout of the Block so far. The Oxidative work was excellent. Strength Training has hit a wall this week so its a perfect time for a taper period which was already in plan for the next 2 weeks and then testing for various attributes of physical fitness.

qb0708

06-21-2010, 01:05 PM

Block A/B: Alactic Power/Capacity

Pre-Workout Activation:
-Volitional Jogging and Skipping
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x10
-Injury Prevention: Low Box TKE 2x20
-Dynamic Stretches:
Walking Lunges, Cossack Squats, Frankenstein/Toe Touch x10
Dynamic A, B, C x10yd
Running A x10yd
-Isometric Squat & Lunge ~30 sec.

Special Physical Preparedness: (~40 sec. rest rep, ~4 min. series)
-Specialized Developmental Exercise (DB)/4 (2)

Acceleration: (~3 min. rest rep, ~5 min. series, Relaxation, Jogging between bouts)
-Hill Sprints 20yd/4 (2)

Reactive/Elastic Lower Body: (~Volitional rest per rep, ~4 min. Relaxation, Jogging between bouts)
-Stadium 4 Stair 3 Fold Jumps x4 (2)

Lower Body Strength Training:
-Barbell Back Squat +135/8 +225/6 +315/4 +340/3x2
-Med Ball Throw Circuit OHB, Squat, Scoop/3 (2)
-Reverse Hyper +MR/10x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support x20 sec.
-McGill Curl-Ups +8lb MB x15 (each hip)
-Ground Wipers x12 (each shank)
-Isometric Support x45 sec.

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc

Notes: Excellent workout. It was finally really warm out and made my warm-up and ability to maintain the extensibility of my lower limb musculature much more easy than previous weeks. All means were of highest quality. Hill Sprints will change to flat runs next week in preparation for testing.

qb0708

06-22-2010, 12:33 PM

Block A: Alactic Power

Pre-Workout Activation:
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15, Hip Hurdle 2x10
-Dynamic Stretches:
Walking Hip Ex A, B, x10

Med-Ball Circuit (Throw it, Jog to it, Throw it, etc.)
-Scoop Throw x10 x5
-Rotational & Shot Put x10 x5 (5 each arm)

Special/General Oxidative Capacity: (~30sec. rest)
-Specialized Developmental Exercises 10x50yd

Walking for ~5 min.

-Tempo Runs 10x50yd

PNF/Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +60, 80/30 External Rotation w/Mini Band, Barbell Shrug +245, Internal Rotation w/Monster Mini & Micro Band 2x10

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 2x5

Upper Body Strength Training:
-Barbell Bench Press +Bar/Reps +95/10 +115/8 +145/5 +175/5x2
-DB CS Row +50/8x3
-Lateral DB Raise (Abduction) +20/10x2 +25/10
-A1: Triceps Kick-Back +20/10 +25/10x2
-A2: DB Bicep Curl (Volitional)
-Transverse Abduction +Monster Mini Band/10x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x40
-Hanging Leg Raise x10
-Oscillatory Isometric Lateral MB Throw (each shank) x40
-Hindu Push-Up x5

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent workout, got everything done in the most timely matter to date. Oxidative work felt great, Strength Training was strong and light, and abs felt easy. Looking forward to moving on.

qb0708

06-24-2010, 02:28 PM

Block A: Alactic Power

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk/10
Walking Hip Ex, A, B/10
Dynamic Hip Ex, A, B, C/10x2
Running A, Butt Kick 2x10yd

Top Speed: (~4 min. rest rep, ~6 min. series, w/ Light Jogging and Relaxation/Stretches)
-Falling Start <70% 20yd/2
-Linear Sprints 40yd/4 (2)

Notes: Timed a few of these sprints. I'm not sure how exact the distance was as I used a size 14 shoe to measure off the distance, which could lead to an extra yardage covered. Regardless the times were good for the surface, distance, and shoes that I used (not to mention that only the 2nd series were timed).

Reactive/Elastic Lower Body: (Volitional 30-45 sec. rest rep, 2 min. exercise)
-Squat Jumps 3x10
-Lunge Jumps 3x10
-Vertical Jumps 3x5 (CMJ, and 1 step Approach)
-Bounds 3x10
-3 Fold Broad Jumps x3

Mobility/Injury Prevention:
-Quadruped x10
-TKE w/Light Band 2x20

Lower Body Strength Training:
-Dumbbell Bulgarian Split Squat +40/6x3
-Barbell RDL +155/6 +175/6x2
-Back Raise +10/12 +25/12x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support w/Lateral Flexion x20 (each shank)
-McGill Curl-Ups +8lb MB x15 (each hip)
-Ground Wipers x12 (each shank)
-Isometric Support w/Hip Extension x30

PNF/Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Really good workout. Decided to make adjustments, as I frequently do, as the testing period draws close. Made rough measurements of 40yd, Vertical, and Broad Jumps to see how I think I would test. Also, added RDLs back into the last 2 weeks.

qb0708

06-26-2010, 10:35 AM

Block A/B: Alactic Power/Capacity

(10:45-11:45am)
Pre-Workout Activation:
-Hurdle Series 2x10
-Injury Prevention: Telemarketer Squat x20 (left limb)
-Mobility: Leg Swings (Flex/Ext Ab/Ad) x15
-Dynamic Stretches:
Walking Hip Ex A, B x10

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB 2x10
-Rotational 2x10

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (4 RB, 6 DB) 10x50yd

General Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Tempo Runs 10x50yd

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x40
-Hanging Knee-to-Chest on Dip Bar x12
-Oscillatory Isometric Lateral MB Throw (each shank) x40
-V-Ups x10

PNF Stretch: Glutes, Quads, Hamstrings, Gastroc, etc.

(4:10-5:10pm)
Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x30 sec, External Rotation w/Mini & Micro, DB Shrug +100, Internal Rotation w/ Monster Mini 2x20

Reactive/Elastic Upper Body:
-Clap Push-Up 2x5

Upper Body Strength Training:
-A1: Push-Ups BW/12 +25/12 +35/12 +45/12
-A2: Pull-Ups Pronated/2 Neutral/2 Pronated/2 Neutral/2
-Lat Pull-Down +100/10 +110/10 +120/10 +120/12
-Rolling Extensions +30/10x3
-Empty Can +20/10 +25/10x2
-Face Pulls +45/10 +55/10x2

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Had to split up the running and weight training due to my schedule. Really enjoyed this though, if I was able to do this all the time I would definitely prefer this split rather than 4 two hour workouts. Both sessions were excellent.

qb0708

06-28-2010, 09:36 AM

Block A/B: Alactic Power/Capacity

Pre-Workout Activation:
-Volitional Jogging and Skipping
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x10
-Injury Prevention: Low Box TKE 2x20
-Dynamic Stretches:
Walking Lunges, Cossack Squats, Frankenstein/Toe Touch x10
Dynamic A, B, C x10yd
Running A x10yd
-Isometric Squat & Lunge ~30 sec.

Acceleration: (~3 min. rest rep, ~5 min. series, Relaxation, Jogging between bouts)
-Sprints 20yd/3 (2)

Reactive/Elastic Lower Body: (~Volitional rest per rep, ~4 min. Relaxation, Jogging between bouts)
-Stadium 4 Stair 3 Fold Jumps x3 (2)

Lower Body Strength Training:
-Barbell Back Squat +135/8 +225/6 +315/4 +365/3x2
-Reverse Hyper BW/10x2
-GHR BW/12 +35/12
-Med Ball Throw OHB/2 (~19yd throw)

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support x20 sec.
-McGill Curl-Ups +8lb MB x15 (each hip)
-Ground Wipers x12 (each shank)
-Isometric Support x45 sec.

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc

Notes: Really good workout. This taper period is really increasing the quality of all the bouts. The sprints felt fast, jumps felt explosive and the squats felt light and strong. Decided to add in GHR for this week just to get some extra posterior chain work before I make the full transition into SPP (a la Alactic Capacity) and some more top speed work, where I will not be doing any knee flexion exercises due to the added stress.

BenT

06-28-2010, 10:02 AM

training's looking good mate!

qb0708

06-29-2010, 11:49 AM

Block A/B: Alactic Power/Capacity

Pre-Workout Activation:
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x15, Hip Hurdle 2x10
-Dynamic Stretches:
Walking Hip Ex A, B, x10
-Injury Prevention: TKE w/GB 2x20

Med-Ball Circuit (Throw it, Jog to it, Throw it, etc.)
-OHB/10x2
-Shot Put/10x2
-Squat Throw/10x2

Special/General Oxidative Capacity: (~30sec. rest)
-Specialized Developmental Exercises 8x50yd

Walking for ~5 min.

-Tempo Runs 8x50yd

PNF/Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +60, 80/30 External Rotation w/Mini Band, Barbell Shrug +275, Internal Rotation w/Mini & Micro Band 2x10

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 2x5

Upper Body Strength Training:
-Barbell Bench Press +Bar/Reps +95/10 +115/8 +165/5 +195/5x2
-DB CS Row +55/8x4
-Lateral DB Raise (Abduction) +20/10 +25/10x2
-Triceps Kick-Back +25/10 +30/10x2
-Transverse Abduction +Monster Mini Band/10x3

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x40
-Hanging Leg Raise x10
-Oscillatory Isometric Lateral MB Throw (each shank) x40
-Hindu Push-Up x5, V-Up x10 (2nd set)

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Excellent workout. Had somebody to perform the MB throws with today so decided to add in a little more volume as this is still the last week of GPP. Oxidative work felt excellent and was done completely by intuition because my HR is not working. Strength Training is continuing to increase linearly, as all means feel great.

qb0708

06-29-2010, 11:51 AM

training's looking good mate!

Thanks man, I appreciate you following my log. If you have any questions or specific comments about my training, I'd love to answer/hear them.

qb0708

07-01-2010, 10:49 AM

Block A: Alactic Power

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge, Duck Walk/10
Walking Hip Ex, A, B/10
Dynamic Hip Ex, A, B, C/10
Running A, Butt Kick 2x20yd

Top Speed: (~4 min. rest rep w/ Light Jogging and Relaxation/Stretches)
-Starts <70% 20yd/2
-Linear Sprints 40yd/5

Reactive/Elastic Lower Body: (Volitional rest rep, 2-3 min. exercise)
-Squat Jumps 2x10
-Lunge Jumps 2x10
-Vertical Jumps 2x3 (CMJ)
-Alt. Bounds w/Broad Jump Start 2x5
-3 Fold Broad Jumps x3

Lower Body Strength Training:
-Dumbbell Bulgarian Split Squat +50/6x3
-Barbell RDL +175/6x3
-Back Raise +25/12x3

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support w/Lateral Flexion x20 (each shank)
-McGill Curl-Ups +8lb MB x15 (each hip)
-Ground Wipers x12 (each shank)
-Isometric Support w/Hip Extension x30

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc

Notes: Excellent workout. Starting to see the benefits of the taper as all of the means subjectively feel of the highest quality. I am really excited to see the end results next week during the testing period. The tests will probably look something like:

-Monday: OHB Throw, 40yd Dash, and Vertical Jump
-Tuesday: American Football Throw, Maximum Barbell Bench Press, 185lb Rep Test
-Wednesday: Broad Jump, 3 Fold Broad Jump, and Maximum Barbell Back Squat (maybe)

qb0708

07-02-2010, 10:32 AM

Block A/B: Alactic Power/Capacity

Pre-Workout Activation:
-Hurdle Series 2x10
-Injury Prevention: Box TKE 2x20
-Mobility: Leg Swings (Flex/Ext Ab/Ad) 2x15
-Dynamic Stretches:
Walking Hip Ex A, B x10

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB 2x10
-Rotational 2x10

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (2 RB, 6 DB) 8x50yd

General Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Tempo Runs 8x50yd

PNF Stretch: Glutes, Quads, Hamstrings, Gastroc, etc.

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention:
-Neck Bridge 2x30 sec
-External Rotation w/Monster Mini 2x20
-DB Shrug +100 2x20
-Internal Rotation w/Monster Mini 2x20

Reactive/Elastic Upper Body:
-Clap Push-Up 2x5

Upper Body Strength Training:
-A1: Push-Ups +25/12 +35/12 +45/12
-A2: Pull-Ups Neutral/3 Pronated/2 Neutral/1
-Lat Pull-Down +115/10x3
-Rolling Extensions +30/10 +30/12x2
-Empty Can +20/10 +25/10x2
-Face Pulls +45/10 +55/10 +60/10

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x40
-Hanging Knee-to-Chest on Dip Bar x12
-Oscillatory Isometric Lateral MB Throw (each shank) x40
-Hindu Push-Ups x5 (had a massive vastus lateralis cramp on the last rep)

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Solid workout to wrap up this training Block. My General Preparedness level is at the highest it has ever been and I am looking forward to morphing it into Special Work Capacity.

qb0708

07-05-2010, 04:46 PM

Physical Preparation Test Battery:

-Warm-Up: Jogging and American Football Tossing

-American Football Throws:
58yds.
59yds.
60yds.

-Barbell Bench Press:
+65/8
+95/6
+155/5
+185/3
+225/1
+265/Miss
+255/Miss

-185lbs Barbell Bench Press Max Reps:
9 Repetitions

-Auxiliary Training:
Yates Row +135/6x4
DB Transverse Adduction +20/8x4

Notes: Mixed feelings towards these results. The American Football throw is excellent as I believe this is the furthest I have ever thrown, especially since recovering from my shoulder pathologies. Barbell testing was not what I was hoping for. I can sit here and try and make excuses based off a plethora of reasons, but when it comes down to it there is no reason I should not of improved. During Block C, I will up the intensity of the training means aimed at the Upper Extremity and continue to keep the Lower Extremity at low-medium intensity and low volume due to the added stress of the Alactic Specialized Developmental work that will take place.

On Wednesday I will execute a Lower Body Strength/Power/Speed test battery consisting of OHB Med Ball Throw, Vertical Jump, Broad Jump, 3 Fold Broad Jump, 40yd Dash, and possibly Max Barbell Back Squat (or at least one with precise kinematic form.)

qb0708

07-07-2010, 05:58 PM

Physical Preparation Test Battery:

Pre-Workout Activation and Potentiation:
-Jogging (Volitional)
-Leg Swings 2/10
-Walking Lunges, A, B, C/10
-Dynamic A, B, C/10
-Running A/20
-20yd Start Build-Up/2

Tonic Work:
-18kg Kettle bell Jumps/6x2 (3-4 min. rest between repeats)

Phasic Work:
-40yd. Dash 1st: 5.0 sec. 2nd: 4.9 sec. 3rd: 4.94 sec.

3kg OHB MB Throw:
1st: 56.5ft
2nd: 55.5ft
3rd: 55ft

Broad Jump:
1st: 8ft 8in
2nd: 8ft 7in
3rd: 8ft 6in

3 fold Broad Jump:
1st: 27ft 2in
2nd: 27ft

Barbell Back Squat AREG Maximum:
225/5
315/3
405/1
495/Miss (back and hip felt awkward on descent, so had the spotters take it)

Notes: Pretty happy with these results. Didn't have access to a track today so had to run the 40 on grass, which isn't ideal but still it is what it is. All of the other tests where about where I thought they would be, although I was hoping for about 60ft, 9ft, and 28ft, respectably; those #s will be good goals for next year's testing.

I was well aware that my squat would be lacking due to some structural problems I have been having with my pelvis, lumbar, and hip area.

Altogether I am pleased with the first Blocks results and increases in preparedness. I have graphs of volumes if anybody would like to take an aggregated view rather than go back through the entire log, if nobody wants to review it then I won't post it.

I also have my final Block of training written up for the most part if anybody would like to see what I am doing before I leave for football training camp.

daveshit

07-08-2010, 06:58 AM

Great work! Good luck on camp.
Post next block here, please.

qb0708

07-10-2010, 01:49 PM

Great work! Good luck on camp.
Post next block here, please.

I don't have internet access right now and need to finalize the graphs and some other things, I probably won't post it until I get full time internet access again.

qb0708

07-16-2010, 06:54 PM

GPP

(7/12/10)
Elliptical ~5 min.
-Leg Swings, Stationary A, B (Volition)

-General Strength Circuit/Repeat 3 times
1: Push-Ups/10
2: Side Isometric Lateral Flexion/10
3: Destroyers/10
4: McGill Curl-Ups/10
5: Squats/10

-Strength Training
1: Unilateral Leg Press +250/10 +300/10
2: Machine Horizontal Press +150/10x2
3: Seated Horizontal Row +100/10x2

-Static Stretching

(7/15/10)
Mobility, Speed, & Jumps
-Jogging & Walking ~5 min.
-Leg Swings/10
-Walking A, B, C/10
-15 yd. Sprint/3
-Chair (Box) Jump/5x2

General Strength
1: Push-Up/10x2 2: Squat/10x2
3: Shoulder Abduction/10x2
4: Unilateral Horizontal Row/10x2
5: Isometric Shrug/20sec. x2
6: Unilateral Arm Flexion/10x2

Abdominals
-1: Isometric Support Hip Extension/20x2 2: Wipers/20x2 3: V-Up/5x2

-Static Stretching

qb0708

07-17-2010, 03:52 PM

GPP

(7/16/10)
Bike 5 Min.
-Seated Row +80/10 +100/10
-DB Floor Press +40/10x2
-Lat Pull-Down +100/10

Today
-Basketball 4-5:00pm

qb0708

07-18-2010, 10:59 PM

http://www.4shared.com/account/home.jsp

Here is the link for some of the programs that I have written for my training over the last few months along with the plan for the next 3-4 weeks.

If anybody has any questions or comments feel free to ask.

qb0708

07-19-2010, 10:55 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/10x2
-Dynamic Stretches:
Walking Lunge,Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/4 (3)

Acceleration: (~45-60 sec. per repeat)
-10yd Sprint/5

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-4 Stair 3 Fold Jumps/5

Total Body Strength Training:
-Barbell Bench Press +Bar/10 +135/8 +170/5 +180/5 +190/12 (PR)
-Barbell Back Squat +135/10 +225/6 +300/3x3
-DB CS Row +50/8x3
-Reverse Hyper +Light Band/12x3
-Parallel Bar Leg Raise/10x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)

Notes: Excellent workout. Felt great throughout the entire workout. Only negative was that subjectively and objectively I fatigued on the last 2 reps of the SDE exercise. Everything else was of the highest quality. I was really excited with the big PR on Bench.

Also for anybody looking to purchase a HR Monitor Watch, go to Wal-Mart and get the one for 27 dollars. It looks fine and works great.

qb0708

07-19-2010, 07:17 PM

American Football SPP
-SDE via Football Toss/25+ Throws

qb0708

07-20-2010, 03:05 PM

Block C: Alactic Capacity

Pre-Workout Activation:
-Leg Swings (Flex/Ext Ab/Ad)/Reps (15)
-Hurdle Series 2x10
-Quadruped 2x10
-Injury Prevention:
Neck +60/10x2
Box TKE/20x2
Rotator Cuff/10x2
Ankle/10x2
Transverse Ab-/Adduction/10x2

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-Iso-Ballistic Drop/5x3
-Squat/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (10 DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors

Notes: Not the most entertaining or fun workout, but nonetheless was a really good one. Was a little more sore then I had anticipated, but nothing that enabled me during the workout. Upper Body Mobility & PNF Stretching will be added into today and Thursdays' workout from now on.

Acal83

07-21-2010, 10:15 AM

lookin good man,

what year is this for you?

qb0708

07-21-2010, 11:22 AM

lookin good man,

what year is this for you?

Thanks for the words.

I am going into my Junior year.

qb0708

07-21-2010, 03:35 PM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/4 (3)

Acceleration: (~1:30-2 min. per repeat)
-20yd Sprint/5 (Varied Starts)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-3 Fold Broad Jumps/5

Upper Body Strength Training:
-Push-Ups BW/10 BW/15 BW/20x2
-Inverted Row BW/10x4
-Barbell Shrug +225/10 +245/10x3
-Shoulder Abduction +15/10 +20/10 +25/10x2
-Arms/10x4

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)

Notes: Pretty good workout. Had a little soreness and stiffness in my upper hamstring/glute area, along with in my chest and anterior shoulders. Besides those problems everything went well and felt good.

qb0708

07-22-2010, 03:22 PM

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans Ab/Ad)/Reps
-Arm Circles (In/Ex Ex/In)/Reps
-Hurdle Series 2x10
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Band TKE/20x2 (LB)
Rotator Cuff/10x2 (2 MB)
Ankle/10x2 (GB)
Transverse Ab-/Adduction/10x2 (2 MB)

Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB/5x3
-Rotational/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (4QB, 2RB, 4DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors
Static Stretching: Upper Body

Notes: Excellent workout. Probably going to stick with working through a circuit, rather then completing each exercise sequentially for the mobility/injury prevention/pre-workout means. Workout with stretching took ~1:10 min.

qb0708

07-22-2010, 03:24 PM

I see that 2 people have downloaded the documents I recently uploaded.

I'd appreciate if those that have reviewed my work give me some sort of feedback (albeit questions, comments, critiques, etc.), Thanks.

qb0708

07-23-2010, 03:28 PM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/4 (3)

Acceleration: (~2-3 min. per repeat)
-30yd Sprint/5 (Varied Start)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-Box Jumps/5x3 (Varied Stance)

Total Body Strength Training:
-Barbell Floor Press +Bar/10 +135/6x2 +135 & +24 Chains/6
-Reverse Leg Press +2 Plates/6x3
-Monster Band Pull-Down/10x3
-Back Raise/12x3
-Hanging Leg Raise/15x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body (Pectorals, Deltoids)

Notes: Excellent workout. This was the hardest SDE of the 3 and really pushed my HR up close to my AT. Sprints felt really good and fast; even with a head wind. Box Jumps were good. Strength training felt light and easy.

qb0708

07-26-2010, 09:37 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/5 (3)

Notes: Didn't have access to the apparatus that I need to execute this exercise; so I opted to perform an exercise for my role as an option Quarterback.

Acceleration: (~45-60 sec. per repeat)
-10yd Sprint/5

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-4 Stair 3 Fold Jumps/5

Total Body Strength Training:
-Barbell Bench Press +Bar/10 +135/8 +180/3 +190/3 +200/10 (PR)
-Barbell Back Squat +135/10 +225/6 +325/3x3
-DB CS Row +50/8x3
-Reverse Hyper +MR/12 +Light Band/12x2
-Parallel Bar Leg Raise/10x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Pectorals, Deltoids, Biceps, etc.

Notes: Excellent workout again. The SDE that I was able to perform was one that I couldn't execute due to logistical problems, but today I had a partner so I was glad to be able to do it. Sprints and Jumps felt good. Really happy about the Bench PR again, I really had to grind the last rep but I kept my form and didn't technically break down in the way I usually do.

qb0708

07-27-2010, 11:06 AM

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans)/Reps
-Arm Circles/Reps
-Hurdle Series 2x10
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Box TKE/20x2
Rotator Cuff/10x2 (MB)
Ankle/10x2 (AB)
Transverse Ab-/Adduction/10x2 (MB)

(12lb) Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-Iso-Ballistic Drop/5x3
-Squat/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (10 DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12lb MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. 12lb MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors, Upper Body

Notes: Pretty good workout. Felt good to loosen up and get some blood flowing, along with pre/rehab means. Not nearly as sore/tight/stiff as I was last week. One thing to note is that I performed self-massage and some lacrosse ball work the previous two nights, along with passive stretching, and I believe it has paid off in increasing my recovery and decreasing tightness/soreness.

qb0708

07-28-2010, 09:31 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/5 (3)

Acceleration: (~1:30-2 min. per repeat)
-20yd Sprint/5 (Varied Starts)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-3 Fold Broad Jumps/5

Upper Body Strength Training:
-DB Push-Ups BW/12 BW/20 BW/20 BW/25
-Inverted Row BW/10x4
-Barbell Shrug +225/10x4
-Shoulder Abduction +20/10x2 +25/10x2
-Arms/10x4

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body

Notes: Excellent workout. All of the SDE were of high technical efficiency and subjectively were of 'ease'. Sprints felt very fast and explosive, along with the jumps. Strength Training felt really good and strong.

qb0708

07-29-2010, 09:30 AM

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans Ab/Ad)/Reps
-Arm Circles (In/Ex Ex/In)/Reps
-Hurdle Series 2x10
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Band TKE/20x2 (LB)
Rotator Cuff/10x2 (2 MMB)
Ankle/10x2 (GB)
Transverse Ab-/Adduction/10x2 (2 MMB)

(12lb) Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB/5x3
-Rotational/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (6QB, 4DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Notes: 15 American Football throws (~40yds.) inter-mixed with the bouts.

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12 MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. +12 MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors
Static Stretching: Upper Body

Notes: Really solid workout. Felt good to loosen up everything and work on some specific weaknesses/imbalances. Like I previously stated, today's workout isn't very entertaining or sexy, but it really helps with recovery, mobility, and injury prevention, which in my opinion, are extremely important for an American Football player.

qb0708

07-30-2010, 09:33 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/5 (3)

Acceleration: (~2-3 min. per repeat)
-30yd Sprint/5 (Varied Start)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-Box Jumps/5x3

Total Body Strength Training:
-Barbell Floor Press +Bar/10 +135/6 +155 & +24C/6 +165 & +24C/6
-Reverse Leg Press +3 Plates/6x3
-Monster Band Pull-Down/12x3
-Back Raise/12x3
-Hanging Leg Raise/15x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body (Pectorals, Deltoids)

Notes: Another excellent workout. The SPP drills were subjectively 'easier' today as my HR was lower inter-rep and recovered to a lower BPM, also. Sprints felt extremely fast; I changed to acceleration starts instead of the starts I was doing (per Charlie Francis GPP recommendations). Strength Training continues to feel light and strong.

qb0708

08-02-2010, 09:48 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/6 (3)

Notes: Back to the DB SDE.

Acceleration: (~45-60 sec. per repeat)
-10yd Sprint/5

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-4 Stair 3 Fold Jumps/5

Total Body Strength Training:
-Barbell Bench Press +Bar/10 +135/8 +180/3 +190/3 +210/8 (PR)
-Barbell Back Squat +135/10 +225/6 +350/3x2
-DB CS Row +55/8x3
-Reverse Hyper +BW/12x3
-Parallel Bar Leg Raise/10x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Pectorals, Deltoids, Biceps, etc.

Notes: Excellent workout again given some circumstances. Felt pretty good on the SDE for having taken an unplanned week off of this exercise. Sprints felt good, jumps explosive. Really, really happy with the Bench PR.

0OO0

08-02-2010, 10:03 AM

As a kinesiology major, I can say I'm impressed by the knowledge bro (and am not even close lol)...the complexity of your workouts is awesome. What's your major and how'd you learn all that?

qb0708

08-02-2010, 10:58 AM

As a kinesiology major, I can say I'm impressed by the knowledge bro (and am not even close lol)...the complexity of your workouts is awesome. What's your major and how'd you learn all that?

I appreciate your compliments, especially coming from someone who has knowledge of the human body.

My major is Exercise Science with a minor in Biology.

It would be inappropriate for me to say that my knowledge of sports training comes from what I have learned in the classroom. While there is no doubt that most of my understanding of the human body, specifically Anatomy, Physiology, and Kinesiology comes from the curriculum I was exposed to at my University, far greater credit goes to individuals such as Dr. Yuri Verkhoshansky, Dr. Mel C. Siff, James Smith, Buddy Morris, Jim Wendler, Charlie Francis, Louie Simmons and so forth, who have greatly amplified my understanding of the Sport Training Process.

If it weren't for individuals such as them I would not be able to train (or consult others) the way I do.

I'd urge you to read as much literature and information constructed by all of these individuals. If you want specifics please feel free to ask.

0OO0

08-03-2010, 06:16 AM

I appreciate your compliments, especially coming from someone who has knowledge of the human body.

My major is Exercise Science with a minor in Biology.

It would be inappropriate for me to say that my knowledge of sports training comes from what I have learned in the classroom. While there is no doubt that most of my understanding of the human body, specifically Anatomy, Physiology, and Kinesiology comes from the curriculum I was exposed to at my University, far greater credit goes to individuals such as Dr. Yuri Verkhoshansky, Dr. Mel C. Siff, James Smith, Buddy Morris, Jim Wendler, Charlie Francis, Louie Simmons and so forth, who have greatly amplified my understanding of the Sport Training Process.

If it weren't for individuals such as them I would not be able to train (or consult others) the way I do.

I'd urge you to read as much literature and information constructed by all of these individuals. If you want specifics please feel free to ask.

I've taken mostly core credits so far, but am starting to reach more in depth to the related courses for my degree in the coming semesters. But, thanks for the advice, I'll definitely look for some articles, books, etc those experts you listed wrote. Heard of Dr.Yuri and obviously Wendler but am still unfamiliar the others...
Good luck with the training!

qb0708

08-03-2010, 06:45 AM

I've taken mostly core credits so far, but am starting to reach more in depth to the related courses for my degree in the coming semesters. But, thanks for the advice, I'll definitely look for some articles, books, etc those experts you listed wrote. Heard of Dr.Yuri and obviously Wendler but am still unfamiliar the others...
Good luck with the training!

No problem.

I'll give you some websites and a quick bio on some of the guys.

Mel Siff co-authored 'Supertraining'.

Buddy Morris is the head physical preparation coach at the University of Pittsburgh, check out elitefts.com for some of his documents and interviews.

James Smith is the assistant physical preparation coach at the University of Pittsburgh, check out his website www.powerdevelopmentinc.com, and elitefts.com for Q&A.

Charlie Francis was the coach of Ben Johnson, check out his website charliefrancis.com

Thanks for the words regarding training, same to you.

qb0708

08-03-2010, 08:45 AM

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans)/Reps
-Arm Circles/Reps
-Hurdle Series 2x10
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Box TKE/20x2
Rotator Cuff/10x2 (MB)
Ankle/10x2 (AB)
Transverse Ab-/Adduction/10x2 (MB)

(12lb) Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-Iso-Ballistic Drop/5x3
-Squat/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (10 DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12lb MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. 12lb MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors, Upper Body

Notes: Got this workout done really fast. Was in and out with set-up and cool-down/stretching in under an hour and a half. A little tight in my front delt, pec, area, so I'll probably get some SMR and stretching done later, and probably for my lower body also.

DocHollidy

08-03-2010, 01:21 PM

you excited for camp bro? I know I am.

qb0708

08-03-2010, 05:11 PM

you excited for camp bro? I know I am.

Yes I am. We only have one week of camp before school starts this year, though.

Between moving positions and being familiar with all the on-goings I am very excited to see what the season brings.

qb0708

08-04-2010, 10:25 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/6 (3)

Acceleration: (~1:30-2 min. per repeat)
-20yd Sprint/5 (Varied Starts)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-3 Fold Broad Jumps/5

Upper Body Strength Training:
-DB Push-Ups BW/15 BW/20 BW/25 BW/35
-Inverted Row BW/10x4
-Dumbbell Shrug +100/10 sec. Isometric +10 Reps x4
-Shoulder Abduction +20/10x4
-Arms/10x4

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body

Notes: Excellent workout. The SDE felt really good and this exercise has the highest dynamic correspondence to what I will be subjected to via our defensive schema. Anyways, enough with the scientific jargon, decided to do some flying sprints to work on relaxation and pretty sure I set a PR on 3 fold Broad Jump. Strength Training felt good and I am getting more reps every week with the Push-Ups.

qb0708

08-05-2010, 08:54 AM

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans Ab/Ad)/Reps
-Arm Circles (In/Ex Ex/In)/Reps
-Hurdle Series 2x10 (w/9lbMB 1st, 12lbMB 2nd)
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Band TKE/20x2 (LB)
Rotator Cuff/10x2 (2 MMB)
Ankle/10x2 (GB)
Transverse Ab-/Adduction/10x2 (2 MMB)

(9lb) Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB/5x3
-Rotational/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (6QB, 4DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Notes: 15 American Football throws (~40yds.) inter-mixed with the bouts.

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12 MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. +12 MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors
Static Stretching: Upper Body

Notes: Excellent workout. By far the best 'low' workout I have had in the past 3 weeks. Adding the Med Ball with the Hurdle Series was 'fun' and adds a 'stabilization' aspect to the upper body and places an extra load on the active musculature, etc. Definitely noticed a 'lightening effect' from throwing the heavier MB the last few weeks and then returning to the lighter one, this will be something I undulate once I have complete control of my training again.

qb0708

08-06-2010, 09:56 AM

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/6 (3)

Acceleration: (~2-3 min. per repeat)
-30yd Sprint/5 (Varied Start)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-Box Jumps/5x3

Total Body Strength Training:
-Barbell Floor Press +Bar/10 +135 +24C +Micro/6 +165 +24C +Micro/6 +175 +24C +Micro/6
-Reverse Leg Press +3 Plates/6 +4 Plates/6x2
-Monster Band Pull-Down/12 +Mini/12x2
-Back Raise/12x3
-Hanging Leg Raise/15x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body (Pectorals, Deltoids)

Notes: Excellent workout to close out the off-season preparation. Subjectively felt relaxed and smooth through both the SDE and the Sprints. Decided to up the height in the box jumps, plus I was able to keep relatively the same degree of knee and hip flexion upon landing on the box as with the lower box. Decided to have some fun with the Floor Press today by adding in the bands.

qb0708

08-09-2010, 09:32 AM

Volitional Transition Week

Pre-Workout Activation:
-PNF Stretching
-Jogging and Skipping (Volitional, bit longer than usually)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2
-Dynamic Stretches:
Walking Lunge A, B/10x2
Dynamic A, B/10x2
Running A/20x2

Top Speed: (~4-5 min. per repeat)
-(+20) 60yd/3

Reactive/Elastic Lower Body:
-8in Depth Jump/3

Total Body Strength Training:
-Barbell Bench Press +Bar/10 +135/8 +185/5 +205/3 +225/4 (PR)
-Barbell Back Squat +Bar/8 +135/6 +225/5 +315/2 +405/1x2
-DB CS Row +40/10x2
-Reverse Hyper +MR/10

Extensive Med Ball Wall Throw Circuit (2/25 reps)
-Sit-Up
-Chest Pass
-Scoop
-Rotational
-Overhead

Notes: Called an audible today; decided to continue with a truncated volume developmental workout in lieu of a complete supercompensation week. The reasoning for this is I will not be exposed to these stimuli over the next 14+ weeks during the Competitive Phase. As you could see I cut out the modalities that will most be trained via sport practice and the game itself (ergo SPP Drills & Short Sprints). Only disappointment was not getting 5 reps with 225 as this was my goal but I am definitely in need of an intensity unload for the Bench Press.

qb0708

08-10-2010, 09:30 AM

Volitional Transition Week

Pre-Workout Activation (Circuit):
-Various Calisthenics and Skipping
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans Ab/Ad)/Reps
-Arm Circles (In/Ex Ex/In)/Reps
-Hurdle Series 2x10 (w/9lbMB)
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Band TKE/20x2 (LB)
Rotator Cuff/10x2 (2 MMB)
Ankle/10x2 (GB)
Transverse Ab-/Adduction/10x2 (2 MMB)

General Oxidative Capacity: (~30 sec. rest rep, ~5 per series)
-Tempo Runs 10/40yd
-Tempo Runs 2/100yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12 MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors
Static Stretching: Upper Body

Notes: Was what it was. This is going to be my last workout (other than various recovery means and probably some pool work) until Saturday when I report for camp. My hamstring (specifically the origins of all three and the belly of the semitendinosis) is being some what problematic (i.e. spasms, tightness, cramps, and over all discomfort), so this will be a priority over the next few days. Everything else that was a problem (pec minor, bicep, anterior delt, etc.) feels great and I have definitely improved my preparedness and fitness levels.

qb0708

08-13-2010, 12:15 PM

Volitional Transition Week

Pre-Workout Activation:
-Jogging (1 Lap)/Skipping/Calisthenics (Trunk Rotations, Good-Mornings, Side-Bend)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2
-Dynamic Stretches:
Stationary Lunge
Walking Hip Ex A, B/10
Dynamic A, B/10x2

Med-Ball Throws (Throw it, Jog to it)
-Vertical Throw/5
-OHB/5
-Squat/5
-Shot-Put/2

Extensive Med-Ball Wall Throws (2/25)
-Chest Pass
-Sit-Up
-Scoop
-Rotational
-OH

General Oxidative Capacity (30 sec. rest)
-Tempo Runs 4x100yd

Total Body Strength Training:
-Barbell Floor Press +Bar/10 +135/8 +135/10 +155/18
-Barbell Back Squat +135/8 +225/5 +315/5x2
-Neutral Grip Pull-Ups/2x5
-Back Raise BW/12x2
-DB External Rotation +20/12x3
-Light Band Push-Down/10x2
-Barbell Curl +Bar/10x2

Abdominals Circuit (2/25)
-McGill Curl-Up +12MB
-Wiper Complex +MR
-Destroyers
-Dynamic Side Isometric Hold
-Dynamic Isometric Hold

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body (Pectorals, Deltoids)

Notes: Excellent workout. Decided to again call an audible and do a developmental workout of the means that will not be trained the most during the competitive season.