CFL next april! TXAPN style

[txapn]

Hey guys im posting this journal up to let some people in on some of the training we got going on out here at Texas Athletic Performance and Nutrition.

i have 3 guys trying out for the CFL in April and we have started some training for this about a month ago!

last month we started by training whole body 3x a week super set style with 3 sets per exercise and 12-15 reps per exercise in each set! (ex.incline press barbell 15 reps superseted with stability ball pushups 15 reps)

this week we started power training...

Today Our guys did lower body power, starting off with core stability exercises and a dynamic warm up going into the meat of the power workout...

SUPERSET- 2 SETS-rest 2-3 min
sumo squats 5reps at 85-90%
40 inch box jumps 8 reps just bw

SUPERSET- 2 SETS rest2-3 min
front squats below 90 degrees 5 reps 85-90%
40 inch box jumps out of seated chair

powercleans-4 sets 10 reps 30%1rm rest 2-3 min

SUPERSET-3 SETS-rest 2-3 min
single leg squats w/DBs 5 down, 2 pause at bottom, 1 explode up-6 reps
single leg 18 inch bow jumps- 8 reps

end with cool down 1/2 mile jog

static stretches ans SMR (foam rolling) after cool down


*only supplements my athletes will be on are whey protein, glutamine, and a multi-vitamin

check with us tomorrow were doing core, and agility training....

[DriveMyWhey]

i hope your guys won't come here(winnipeg blue bombers), this team is a straight ****hole and can't win games.
put your talent elsewhere

[txapn]

today was a great SAQ day...

we started out with a dynamic warm up and a 1/2 mile jog

then worked on some stability training, most on bosu balls
single leg balance and reach
single leg internal and external rotations
single leg lift and chop

the began...

set out the full speed ladder and...

ran agility drills, each drill had 4 sets with 60 sec rest between each set*

one-ins
two ins
side shuffle
in-in-out-out
zigzags
iki shuffle
high knees
bear crawls_in and out and zig zags

followed by SAQ cones... 3 sets each 60 sec rest

3 cone drill 5-10-5

4 cone box drill , sprint, side shuffle, back peddel, carioca

T. drill, sprint, side shuffle, carioca, side shuffle, sprint

L.E.F.T. drill, sprint, backpedel, side shuffle, carioca, carioca, sprint

finished off with 20-50 yard swimming sprints and then slow swim 5 laps

static stretches and eat! :)

[txapn]

i hope your guys won't come here(winnipeg blue bombers), this team is a straight ****hole and can't win games.
put your talent elsewhere

well as much as i wish them the best teams and the best opportunities im sure they will be happy to just be playin ball! these guys are excellent athletes and they have the best strength and conditioning coach in Texas... so if they do end up there maybe they can help some :)

[txapn]

today was upper body push power training...

started by jogging 1/2 mile then going into core strength exercises

circuit followed through 2x with 15 reps in each...
v crunch
toe touches
overhead reach stability hold

then went through dynamic warmups... 2 sets of 8 reps each...

high knees
carioca
inchworm
spiderman

now the meat...

SUPERSET-3sets- rest 2-3 min

flat barbell bench-3-5 reps 90-95%
explosive pushups off ground onto med ball-10 reps
(explode off ground, like clap pushups, landing hands on med ball and working the stability and then exploding off med ball back onto the ground)

weighted dips 3 sets- 8-10 reps

SUPERSET-3sets (each arm)-rest 2-3 min

standing one arm overhead press DB's-5 reps 90%
standing single arm over head med ball - 10 reps w/10lbs med balL

end with cool down 1/2 mile jog

static stretches ans SMR (foam rolling) after cool down


SHORT SWEET AND GREAT DAY! everyone did great gave it their all and then we all went to eat some good food! :)

tomorrow we are doing SAQ's (sprint work tie in) and some swimming!

[txapn]

yesterday...

we warmed up with dynamic warmups...
inch worm
spiderman
frankinstiens
high knees
side hurdles

jog 1/2 mile

then we ran jump rope work 5min mixing multiple jumps in

agility ladder: 2x through 20 sec rest between each exercise

one-ins
two ins
in-in-out-out
zigzags
side shuffle
iki shuffle
bear crawls_in and out and zig zags

then we ran 3x 300 yrd shuttles (sub 50 secs) with cones set up at 60 yrds 3 min rest between each

5x 40 yrd sprints 3 from stance and 2 starting on back

finished off with 20-50 yard swimming sprints and then slow swim 5 laps

static stretches and eat! :)

taking friday off and will be back Saturday with upper body pull power!!!!

[zdub32]

bump-hows the training goin?

[txapn]

hey guys sorry for the gap in training days i had to head out of town and visit with a good friend and non of the other trainers decided to keep the journal going but here we are back to it today...

9-10-10

upper body pull (POWER)

warm up
foam rolled legs (legs were pretty soar from yesterdays SAQ)
light jog 1/2 mile

*10 yrd
high knee (slow stretch)
carioca
spiderman

jump rope 1 min x3 rst 15 sec between each

NOW THE MEAT...

started off with superset (1set max effort/1set of explosive movement)

*superset*-3sets, 3min rest

DEADLIFT- 5reps- 85-90% 1RM

POWERCLEAN (DB)-8 reps- 30-45% 1RM


POWER SHRUGS- 4 sets, 10 reps, rest 2-3min

HAMMER CURLS- 4 sets, 6 reps, 85-90%1RM, rest 2-3 min

*superset*-3sets, 3 min rest

WEIGHTED PULL UPS- 6 reps 85-90% 1RM

SLEDGHAMMER SLAMS (lrg tire)- 10 reps (15 lb sldgehammer)


finish off with explosive endurance...

30 yrd tire flips (600lbs)
2 sets (for athlete with fastest time)
extra set for others

cooldown

jog 1/2 mile

static stretching and great food meal!!!!!! :)

tomorrow and Sunday is off for these guys they went Monday, Tuesday, Thursday, and Friday hard and solid so this weekend will give them some slight rest and we will be hard at it Monday morning with a hard lower body POWER day!!!!

[txapn]

monday 9-13-10


lower body power

warm up:

jog 1/2 mile *nice and easy*

dynamic stretches:

high knee stretches 10 yrds down and back

lateral over under hurdles

skips
-
Frankensteins


now the meat...

*superset*-3sets, 2-3 min rest

FRONT SQUATS -6 reps, 85-90%

BOX JUMPS (start on knees)-8-10 reps, BW


POWER CLEANS- 3 sets 8-10, 45-50%1RM2-3 min rest


*superset*-3 sets, 2-3 min rest

SINGLE LEG SQUATS (DB)-6 reps, 85-90%1rm

STEP UPS (18 inch box)- 8-10 40-5-%1rm


STIFF LEG DEADLIFT-3 sets 6 reps, 85-90%1rm

REVERSE HYPERS- 4 sets 8-10 reps, BW


light 1 mile jog...

static stretches and going to get some goood foood!!!!

Tuesday we work position specific drills, hand fighting, and basic position focus (not high intensity and little film work)

Wednesday will be upper body push POWER

[txapn]

*WEDNESDAY*
9-15-10

UPPER BODY PUSH POWER

warm up:
1/2 mile jog

dynamic stretches*:
lateral over under hurdles
prison squats with knee raise to elbow
tube walks
multiplanar lunges

now the meet...

SUPERSET-3sets- rest 2-3 min

dumbbell flat chest press- 5 reps 90-95%
med ball chest pass (lying flat on back tossing to trainer standing on box)-10 reps, 18lb ball

skull crushers- 3 sets 8-10 reps rest 60-90 sec

SUPERSET-4 sets- rest 3 min

standing overhead press barbell-5 reps 90-95%
medicine ball scoop toss-10 reps 12 lbs ball

weighted dips-3 sets 8-10 reps rest 60-90 sec

light jog 1 mile

static stretches followed by hot tub and then food!!!!

[txapn]

THURSDAY
9-16-10

SAQ's and lower body flexibility

warm up with dynamic stretches:
inch worm
spiderman
frankinstiens
high knees
lateral over under hurdles
multiplanar lunges

jog 1/2 mile

jump rope work 5min mixing multiple jumps in

agility ladder: 2x through 20 sec rest between each exercise

one-ins
two ins
in-in-out-out
zigzags
side shuffle
iki shuffle
bear crawls_in and out and zig zags

4x 300 yrd shuttles (sub 45 secs) with cones set up at 60 yrds 3 min rest between each

4X 20 yard prowlers! :) -rest 2 min between each

jog 1 mile

TUBE STRETCHES(ankles & wrists)
plantar flexion
dorsi flexion

*static stretches*-20 min
hit all lower body very good!!!

nice day everyone gave great effort and worked hard...

friday will be a off day and upper body PULL

[txapn]

* one more week of power work and we will start more strength and size focus, meaning no more super sets or explosive lifts and alot more sets of heavy weights...

these guys have been training under our training for a while so we will use a slightly altered "TSS" PROGRAM

***I do not recommend people to follow the "TSS" PROGRAM. it pushes the body to the brink of over training but with the use of special treatment and cautious watch... we keep these guys from doing so!

one of our guys that is just joining the group will be held out and trained separate for a few weeks while we tend to some slight postural problems. we definitely want these guys performing at a high level but we always make sure we cover the preventative maintenance of the muscular system too!! * if you keep training with muscle imbalances you will more than likely end up injured and injured players don't play!!

[txapn]

SATRDAY 9-18-10

upper body pull POWER
foam rolled lats/upper body and legs
WARM UP:
dynamic stretches high knee stretches
over/under hurdles
frankinstiens
fast high knees

jog 3/4mile
sprint last 40 m

*superset*-3sets, 3 min rest
DEADLIFT- 5reps- 85-90% 1RM

POWERCLEAN (DB)-8 reps- 30-45% 1RM


T-BAR ROWS-8 reps 3 sets, 75-85% rest 60 sec


HAMMER CURLS- 4 sets, 6 reps, 85-90%1RM, rest 2-3 min


*superset*-3sets, 3 min rest

WEIGHTED PULL UPS- 6 reps 85-90% 1RM

MED BALL SLAMS (lrg ball)- 10 reps (20 lb BALL)


POWER SHRUGS- 4 sets, 10 reps, rest 2-3min

light 1 mile jog...

static stretches and foam roll
and going to get some good food!!!!
sunday off monday will be lower body power and tuesdays tube work with SAQs

[txapn]

MONDAY
9-20-10

LOWER BODY POWER:

we started out with a dynamic warm up :

high knee stretches 10 yrds down and back
lateral over under hurdles
skips
Frankensteins

active hip flexor and gastroc stretches after dynamic warm up

then worked on some stability training, as a increase warm up
single leg balance and reach
single leg internal and external rotations
single leg lift and chop

and a 1/2 mile jog

*superset*-3sets, 2-3 min rest

FRONT SQUATS -4-5 reps, 90-93%
jump tucks w/med ball-8-10 reps w/20 lbs med ball


REVERSE HYPERS- 4 sets 8-10 reps, BW

SUPERSET-3 SETS-rest 2-3 min
single leg squats w/DBs 5 down, 2 pause at bottom, 1 explode up-6 reps
step up and knee w/ DBs- 8 reps

power cleans- 3 sets, 8-10 reps 75-80% 1rm

ice skaters- 3 sets, 12 reps bw

then worked on some more stability training,
single leg balance and reach
single leg internal and external rotations
single leg lift and chop

end with cool down 1/2 mile jog

static stretches ans SMR (foam rolling) after cool down

*last leg day of this program next week we start the "TSS" program

[txapn]

WEDNESDAY
9-22-10

started by jogging 1/2 mile then going into core strength exercises

circuit followed through 2x with 15 reps in each...
v crunch
toe touches
overhead reach stability hold

then went through dynamic warmups... 2 sets of 8 reps each...

high knees
carioca
inchworm
spiderman

now the meat...

SUPERSET-3sets- rest 2-3 min

flat barbell bench-3-5 reps 90-95%
explosive pushups off ground onto med ball-10 reps
(explode off ground, like clap pushups, landing hands on med ball and working the stability and then exploding off med ball back onto the ground)

weighted dips 3 sets- 8-10 reps

SUPERSET-3sets (each arm)-rest 2-3 min

standing BB overhead press-5 reps 90%
squat thrusts to over head press w/DBs - 10 reps w/10lbs med balL

seated up right skull crushers-3 sets, 8-10 reps

CABLE WORK:
external/internal rotations (work the rotator cuffs)-3 sets, 12-15 reps

end with cool down 1/2 mile jog

static stretches ans SMR (foam rolling) after cool down

great day... tomorrow light active cardio and hand work friday will be upperbody PULL!

[txapn]

FRIDAY
9-24-10

upper body pull (POWER)

warm up
foam rolled legs and lats
light jog 1/2 mile

*10 yrd
high knee (slow stretch)
carioca
spiderman

jump rope 1 min x3 rst 15 sec between each

NOW THE MEAT...


*superset*-3sets, 3min rest

DEADLIFT- 5reps- 85-90% 1RM

POWERCLEAN (DB)-8 reps- 30-45% 1RM


HIGH ROWS-3 sets, 10 reps rest 60 sec

HAMMER CURLS- 4 sets, 8 reps, 85-90%1RM, rest 2-3 min


*superset*-3sets, 3 min rest

WEIGHTED PULL UPS- 6 reps 85-90% 1RM

SLEDGHAMMER SLAMS (lrg tire)- 10 reps (15 lb sldgehammer)

sled rows- (sled loaded with 150lbs pull rope in row)-20 yrdsx2 rest 2 min

finish off with explosive endurance...

30 yrd tire flips (600lbs)
2 sets (for athlete with fastest time)
extra set for others

cooldown

jog 1/2 mile

static stretching and food!!!

*last day of power work we will take sat and sunday off and start "TSS" monday...

[DocHollidy]

how did they get in contact with the CFL? I'm 21 and I have some college ball experience I wanna try out for some type of pro team when I'm 24 and was wondering how to go about this, any info

[txapn]

how did they get in contact with the CFL? I'm 21 and I have some college ball experience I wanna try out for some type of pro team when I'm 24 and was wondering how to go about this, any info

ill get the info and pm it to ya bro... might be tomorrow my day is crazy busy but ill get it to ya by tomorrow!

[txapn]

yeaahhh buddy!!!

1st day of "TSS"

monday : 9/27/10

LEGZ!!

we started off foam rolling:
medial and lateral gastrocs
vastus lateralis on some and vastus medius on one
IT-band :)
and the LATS...

stretched out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch

warmup:
1/2 mile jog
100 meter sprint

now the meat...

**4 sets **
front squats- 5 reps at 85% rest 60 sec
stability ball crunch- 8reps rest 2 min
***repeat***

**4 sets**
weighted glut ham raise-5reps at 85% rest 60 sec
reverse crunch-8 reps rest 2 min
***repeat***

**4 sets**
leg press-6 reps at 85% rest 60 sec
cable rotations-12 reps rest 2 min
***repeat***

BAND WORK
heavy bands: 3 sets each at 15 reps rest 60 sec
dorsiflexion
plantarflexion

cooldown:
run 1/2mile and jog 1/2 mile
repeat foam rolling and the static stretch legs

Contrast Water Therapy:
one minute in a cold tub and two minutes a hot tub
repeat 3 x

eat eat eat!!!

tomorow we go upper body push!!!

great start to a hard road ahead! guys are focused and ready to roll!!

[txapn]

Tuesday
9-28-10

upperbody push


started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations

now the meat...

Incline DB press-5 reps at 85% rest 2 min*4 sets

flat bench BB - 3 reps at 90% rest 2 min*5 sets

skull crushers - 6 reps at 83% rest 2 min*4 sets

close grip (neutral grip)DB chest press- 6 reps at 83% rest 2 min*4 sets



cooldown:
run 1/2mile and jog 1/2 mile
repeat the stretches but make them static stretches holding for 20 sec

food!!!

*short sweet and tough! great day with great intensity... tomorrow we are going to blast upper body pull...

if you noticed we didnt hit any shoulders today we will be hitting them on a seperate day.

[txapn]

Wensday
9-29-10

foam roll:
gastrocs (lateral/medial)
vastus lateralis
IT band :)
piraformis
lats

stretched:
active gastroc
active hip flexor
active lat ball stretch

warm up:
jog 1/2 mile
2 min jump rope
3x 20 yrd sprints

now the meat...

**4 sets**
lat pull down-5reps at 85% rest 60 sec
single leg squat touch foot-8 reps rest 2 min
*Repeat*

**4 sets**
standing barbell row-5 reps at 85% rest 60 sec
single leg DB chop-8 reps rest 2 min
*Repeat*

Reverse flyes- 3 sets 8 reps at 75% rest 70 sec

**4 sets**
row machine-6 reps at 83% rest 60 sec
single leg hip rotation (on disk)w/ med ball out front- 8 reps rest 2 min
*repeat*

High pulls- 3 sets 8 reps at 75% rest 70 sec

Deadlifts- 4 sets, 5 reps at 85% rest 2 1/2 min

cooldown:
run 1/2mile and jog 1/2 mile

foam roll:
gastrocs (lateral/medial)
vastus lateralis
lats

stretched:
static gastroc
static hip flexor
static lat ball stretch

Contrast Water Therapy:
one minute in a cold tub and two minutes a warm tub
repeat 3 x

eat eat eat!!!

tomorrow we work core(stability),3 plane balance, and shoulder work!!!

great work today these guys are focused and workin hard!!

[txapn]

Thursday
9-30-10


started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch
stability ball abdominal stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations



now the meat:

*4sets*
standing overhead BB press-5 reps, 85% rest 1min
V-crunch-15 reps, rest 2 min
REPEAT

Toe touches-2 sets 20 reps rest 30 sec

spread eagle stability hold-2 sets 8 reps of 10 sec hold rest 30 sec

*4 SETS*
front raises DB- 6 reps- 83%, rest 1min
side planks-25 reps rest 2 min
REPEAT

DB lateral raise w/ punch-3 sets 8-10 reps 75-80% rest 1min

plank w/hand shake- 2 sets 25 reps rest 40 sec

cable rotations- 3 sets-12reps, rest 60 sec

cooldown:
run 1/2mile and jog 1/2 mile
repeat the stretches but make them static stretches holding for 20 sec

eat, eat, eat, eat, eat

friday: SAQ's, Sprints, Prowler, and Sled dragg...

sat and sunday OFF! great week guys l we will get some rest and run our stretching routines this weekend and start another awsome week monday!!

[sekaonayr]

so tell me... where did you get this routine from? did you make it up?

are your athletes seeing good results?

reason im asking is cuz im lookin for somethin good to do once my ws4sb cycle ends.

[txapn]

yeah its a mixed routine ive done with a few athletes its an altered one from the one i do personally...

basically its a 3 phase load to where each week one muscle group will be worked twice (alternating each week), once strength and the next in practical application or power type movement. ex this first week we ran

day 1- legs (weight room basic strength)
day 2-chest/tri
day 3- back/bis
day 4- shoulders/core
day 5- legs (practical so instead of squats and lunges we ran sprints, pulled sled, pushed prowler)
day 6&7-off
the next week we will run chest/tri twice and so on...keeping at least 3 days off between the same muscle group...
as you see we add in balance, reactive, and core training in most days, and i try to work in all 3 planes of motion everyday.

we will increase reps till a point and then we will increase intensity

but every 4 th week we will slow it down and do each muscle group only once that week giving whole body 3 days off (active recovery) and work days at a intensity and rep range similar to the first week... this allows the body to catch up and then we blast it again!

ive seen great results in every athlete i train mostly bc i make sure they are able to do a program as demanding as this...fixed muscle imbalances and have had about 12 weeks of training prior to this with a proper progressive program from basic strength to explosive power phases, and have properly trained the core!

the idea is to push the limits increasing the strength and maintaining the power developed and even slightly increasing it as well...

its a fun program that keeps it very interesting... but this is just a small part of our plan after this phase we will run a power phase w/speed and start to get them into proper conditioning for football.

we have had numerous high school to D-1 athletes go through or training and the #'s just keep increasing! and its a blast!!!

[sekaonayr]

yeah its a mixed routine ive done with a few athletes its an altered one from the one i do personally...

basically its a 3 phase load to where each week one muscle group will be worked twice (alternating each week), once strength and the next in practical application or power type movement. ex this first week we ran

day 1- legs (weight room basic strength)
day 2-chest/tri
day 3- back/bis
day 4- shoulders/core
day 5- legs (practical so instead of squats and lunges we ran sprints, pulled sled, pushed prowler)
day 6&7-off
the next week we will run chest/tri twice and so on...keeping at least 3 days off between the same muscle group...
as you see we add in balance, reactive, and core training in most days, and i try to work in all 3 planes of motion everyday.

we will increase reps till a point and then we will increase intensity

but every 4 th week we will slow it down and do each muscle group only once that week giving whole body 3 days off (active recovery) and work days at a intensity and rep range similar to the first week... this allows the body to catch up and then we blast it again!

ive seen great results in every athlete i train mostly bc i make sure they are able to do a program as demanding as this...fixed muscle imbalances and have had about 12 weeks of training prior to this with a proper progressive program from basic strength to explosive power phases, and have properly trained the core!

the idea is to push the limits increasing the strength and maintaining the power developed and even slightly increasing it as well...

its a fun program that keeps it very interesting... but this is just a small part of our plan after this phase we will run a power phase w/speed and start to get them into proper conditioning for football.

we have had numerous high school to D-1 athletes go through or training and the #'s just keep increasing! and its a blast!!!

can you please pm me all the details on your routine? i really would like to try it after ws4sb..
also do you think doing agility ladders everyday is okay? and if you could hook me up with an agility ladder workout thatd be great

[txapn]

yeah ill pm a basic template to use all you have to do is try and plug in the exercises...

this program is not a cookie cutter program to be used for everyone so i can give you the outline with type of exercises and rep set tempo rest and intensity info and you have to plug in the exercises.

we do an online trainer if you want us to do all the work and set it up custom to you if interested email us at txapn@yahoo.com its relatively cheap and comes with detailed instructions...

but ill pm you the outline of the program and let ya see it! should be there by mid week!

i dont think agility drills would be bad numerous times a week bc you dont really tax the body its basic coordination being developed, but we set one day a week during the strength phase bc the main goal of this time or yr is to develop size and strength, the power phase we use we add in SAQs and agility ladders 2-3 x a week. and of coarse even more closer to season, combine, or try outs!

[CYTX]

In for gym wars ;)

[txapn]

In for gym wars ;)

lol :) Im like Wes Craven bc i produce monsters! ;)

[txapn]

MONDAY
10-4-10

started off foam rolling:
medial and lateral gastrocs
vastus lateralis *vastus medius on one.
IT-band
Adductors
and lats

stretched out:
active lat dorsi stability ball stretch
active kneeling hip flexor
active gastroc
active adductors

warmup:
1/2 mile jog
10 yrd sprints 5 x

now the meat...

**4 sets **
front squats- 6 reps at 85% rest 60 sec
cable rotations-12 reps rest 2 min
***repeat***

resistant band lateral walks -3 sets (SET= down and back) 10 reps rest 60 sec

**4 sets**
weighted glut ham raise - 6 reps at 85% rest 60 sec
reverse crunch-8 reps rest 2 min
***repeat***

single leg balance w/rotations-2 sets per leg 8 reps rest 30 sec

**4 sets**
lunge to high knee- 6 reps at 85% rest 60 sec
stability ball weighted crunch- 8 reps rest 2min
***repeat***

BAND WORK-ankle
heavy bands: 3 sets each at 15 reps rest 60 sec
dorsiflexion
plantarflexion
Internal/external rotations

cooldown:
run 1/2mile and jog 1/2 mile
repeat foam rolling and replace active with the static stretchs

Contrast Water Therapy:
one minute in a cold tub and two minutes a hot tub
repeat 3 x

eat eat eat eat

tomorrow chest and tri

[sekaonayr]

allright just pm it to me whenever you can

[txapn]

Tuesday
10-5-10


started off by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
stability ball abdominal stretch
active pec stretch

jog 1/2 mile

arm circles
jumping jacks 60 sec X3

light band (shoulders):
internal rotations
external rotations

now the meat...

Incline DB press-6 reps at 85% rest 2 min*4 sets

flat bench BB - 4 reps at 90% rest 2 min*5 sets

tri ext.- 6 reps at 83% rest 2 min*3sets

Close grip med ball pushups- 12 reps rest 90 sec*3 sets

medball rotation chest pass-12 reps, 2sets, 30sec rest

cooldown:
run 1/2mile and jog 1/2 mile
static stretches holding for 20 sec

short sweet and very good workout!

tomorrow will be pull with balance/core control

[CYTX]

You still have the 9-5 or are you full time in the gym now?

[txapn]

You still have the 9-5 or are you full time in the gym now?

full time training, im graduating in december and im going to go ahead and go for my masters. so just gym and school...its a great life :)

[txapn]

THURSDAY
10-7-10

started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch
stability ball abdominal stretch

jog 1/2 mile and sprint 10 yrds 4x

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations



now the meat:

*4sets*
standing overhead BB press-5 reps, 85% rest 1min
reverse crunches- 12 reps, rest 2 min
REPEAT

Toe touches-2 sets 20 reps rest 30 sec


*4 SETS*
front raises DB- 6 reps- 85%, rest 1min
plank w/hand shake and opo leg kick out- 25 reps rest 40 sec
REPEAT

DB lateral raise w/ punch-3 sets 8-10 reps 83% rest 1min

side planks-3 sets 25 reps rest 2 min

cable rotations- 3 sets-12reps, rest 60 sec

cooldown:
run 1/2mile and jog 1/2 mile
repeat the stretches but make them static stretches holding for 20 sec

NOW EAT!!!!

[txapn]

FRIDAY
10-8-10

active stretches:
gastroc
kneeling hip flexor
stability ball lat
hams
abductors/adductors

warm up with dynamic stretches:
inch worm
spiderman
frankinstiens
high knees
lateral over under hurdles
multiplanar lunges

jog 1/2 mile

jump rope work 5min mixing multiple jumps in

agility ladder: 3x through 20 sec rest between each exercise

one-ins
two ins
in-in-out-out
zigzags
side shuffle
iki shuffle
bear crawls_in and out and zig zags

SHUTTLE DRILL x3 rest 2 min

med ball chest pass w/rotation 8 reps x3 Rest 2 min

Depth jumps with stabilization 8 reps x3 rest 60 sec

SUPERSET
plyo pushups w med ball stabilization (off ground and land on med ball) 8 reps x 3
single leg balance and rotation w med ball out front- 8 reps x2 each leg
rest 1 min

med ball slams (w/no shoulder flexion) 8 reps x3 15 lbs (med ball)- rest 2 min

jump tucks w/stabilization 8 reps x2 rest 60 sec

COOLDOWN
jog 1 mile

TUBE STRETCHES(ankles & wrists)
plantar flexion
dorsi flexion

*static stretches*-20 min

next 2 days off guys will be working their stretches and adding in a light jogs on both days

[sekaonayr]

i figured outt that once i start your routine when im done with ws4sb im just gunna start and follow the days from your journal.. if you get what im saying. workouts today/this week have been looking real solid. how long do they usually take to do?

[txapn]

we usually get em done in alittle over an hour...thats why we use vertical loading so we get more done...

[sekaonayr]

we usually get em done in alittle over an hour...thats why we use vertical loading so we get more done...

PERFECT! i have right around an hour and 15 to lift looks like this is officially my new routine after ws4sb.

you got any diet you reccomend while on the routine?

[txapn]

i recommend all my athletes to eat a high protein/ high carb/ high fiber diet, ive learned if you eat correctly and choose the proper foods fats are never a problem...

as well make sure you get plenty of rest and do not try running these type programs on a calorie deficit! you will most likely get weaker not stronger!

***but do keep in mind that the specifics are custom for my athletes! so alot of the details are based on need and previous programs, just some of the advantages of having a professional trainer>

[sekaonayr]

allright. what do you suggest for a post workout?

[txapn]

we always eat whole food chicken w/ white potatoes, rice, or what not...

high protien and high carb with a large glass of chocolate milk! :)

then next meal 1 hour after and then spread out 2-3 hours from there!

protien drinks with chocolate milk will be fine as well and then a big meal 3o min after that!

[txapn]

MONDAY
10-11-10

started off foam rolling:
gastrocs
vastus lateralis
IT-band
Adductors
and lats

stretched out:
active gastroc
active lat dorsi stability ball stretch
active kneeling hip flexor
active adductors

warmup:
1/2 mile jog
10 yrd sprints 5 x

now the meat...

**4 sets **
box squats- 5 reps at 87% rest 60 sec
reverse crunch-8 reps rest 2 min
***repeat***

resistant band lateral walks w/ rotation -3 sets (SET= down and back) 10 reps rest 60 sec

**4 sets**
weighted glut ham raise - 6 reps at 85% rest 60 sec
cable rotations-12 reps rest 2 min
***repeat***

single leg balance w/rotations med ball held out front-2 sets per leg 8 reps rest 30 sec

**4 sets**
lunge to high knee- 5 reps at 87% rest 60 sec
decline crunch w/med ball pass- 8 reps rest 2min
***repeat***

BAND WORK-ankle
heavy bands: 3 sets each at 15 reps rest 60 sec
dorsiflexion
plantarflexion
Internal/external rotations

cooldown:
run 1/2mile and jog 1/2 mile
foam rolling and static stretches

Contrast Water Therapy:
one minute in a cold tub and two minutes a hot tub
repeat 3 x

EAT GOOD FOOD!!!!!

*was sick today with flu :( this is the workout given to our assistant trainer sure the guys nailed it and are ready for tomorrow!!

[sekaonayr]

sucks about the flu :(

you should video tape a workout sometime, it would be interesting to watch and i feel like i'd learn a bit from it.

[PCFootball24]

sucks about the flu :(

you should video tape a workout sometime, it would be interesting to watch and i feel like i'd learn a bit from it.

I second this. It would be cool to see how you guys train

[txapn]

i appreciate it guys,
were working on a video...

ill post em up as soon as we get em going were currently trying to add vid's and pics to our web site and getting our youtube page running so i say a few weeks we will have em goin!

[txapn]

Tuesday
10-12-10

stretching:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
stability ball abdominal stretch
active pec stretch

jog 1/2 mile

arm circles
jump rope (multiple plane jumps, skips) 60 sec rest 20 sec X3

light band (shoulders):
internal rotations
external rotations

now the meat...

Incline BB press-5 reps at 87% rest 2 min*4 sets

flat bench DB - 5 reps at 90% rest 2 min*5 sets

skull crushers.- 7 reps at 83% rest 2 min*3sets

Close grip med ball pushups w/ feet on bosu- 12 reps rest 90 sec*3 sets

cable flyes- 10 reps rest 60 sec *3 sets

plank w/rotation and upward reach 4 sets of 8 reps

cooldown:
run 1/2mile and jog 1/2 mile
static stretches holding for 20 sec

*2nd day out with flu :( it sux i love being out there with the guys but i know its best i wont be 100% and prob get them sick in the act... but assistant Chad is taking control and i know they are doing great and working hard!
ill be back tomorrow for back work !!

[txapn]

wendsday
10-13-10

foam roll:
gastrocs
vastus lateralis
piraformis
lats
middle traps

stretched:
active gastroc
active hip flexor
active lat ball stretch

warm up:
jog 1/2 mile
4x 20 yrd sprints

now the meat...

**4 sets**
lat pull down-5reps at 87% rest 60 sec
single leg step up w/hip rotation - 8 reps rest 2 min
*Repeat*

High pulls- 3 sets 8 reps at 80% rest 70 sec

**4 sets**
single arm dumbell row-5 reps at 85% rest 60 sec
single leg DB chop-8 reps rest 2 min
*Repeat*

Reverse flyes- 3 sets 7 reps at 80% rest 70 sec

**4 sets**
wide rows-6 reps at 83% rest 60 sec
single leg squat touch foot-8 reps rest 2 min
*repeat*


rack pulls- 4 sets, 6 reps at 87% rest 2 1/2 min

cooldown:
run 1/2mile and jog 1/2 mile

foam roll:
gastrocs (lateral/medial)
vastus lateralis
lats

stretched:
static lat ball stretch

Contrast Water Therapy:
one minute in a cold tub and two minutes a warm tub
repeat 3 x

*FIRST DAY BACK WITH THE GUYS...everyone busted a** and took care of business
thursday we will be working core/balance/reactive/and shoulders

[txapn]

Thursday
10-14-10


started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch
stability ball abdominal stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations

now the meat:

*4sets*
standing overhead BB press-6 reps, 85% rest 1min
V-crunch-15 reps, rest 2 min
REPEAT

Toe touches-2 sets 20 reps rest 30 sec

spread eagle stability hold-2 sets 8 reps of 10 sec hold rest 30 sec

*4 SETS*
front raises DB- 5 reps- 87%, rest 1min
plank w/rotation sky reach and side plank- 2 sets 25 reps rest 2 min
REPEAT

DB lateral raise w/ punch-3 sets 8-10 reps 75-80% rest 1min

cable rotations- 3 sets-12reps, rest 60 sec

cooldown:
run 1/2mile and jog 1/2 mile

static stretches holding for 20 sec

GOOD FOOD!!!

friday and sat off

sunday is SAQ's and upper body power pull at field

[txapn]

MONDAY
10-18-10

foam rolling:
gastrocs
vastus lateralis
IT-band
Adductors
and lats

stretched:
active gastroc
active lat dorsi stability ball stretch
active kneeling hip flexor
active adductors

warmup:
1/2 mile jog
frankinstiens 10 yrs x2
spidermans 10 yrd x2
high knee 10 yrds x2

now the meat...

**4 sets **
front squats- 5 reps at 85% rest 60 sec
reverse crunch-12 reps rest 2 min
***repeat***


**4 sets**
weighted glut ham raise - 5 reps at 85% rest 60 sec
cable rotations-12 reps rest 2 min
***repeat***


**4 sets**
lunge to high knee- 5 reps at 85% rest 60 sec
decline crunch w/med ball pass- 12 reps rest 2min
***repeat***

resistant band lateral walks w/ rotation -3 sets (SET= down and back) 10 reps rest 60 sec

BAND WORK-ankle
LIGHT bands: 3 sets each at 15 reps rest 60 sec
dorsiflexion
plantarflexion
Internal/external rotations

cooldown:
jog 1/2 mile
foam rolling and static stretches


*this is the Fourth week of the "TSS" program... all lifts are at a some what heavy intensity but are performed one or two reps shy of failure...weight is same as the weight for week one but athletes are able to do more reps with that weight now!

Tuesday is chest and tris!

[txapn]

Tuesday
10-19-10
stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations

now the meat...

Incline DB press-5 reps at 85% rest 2 min*4 sets

flat bench BB - 3 reps at 90% rest 2 min*5 sets

skull crushers - 6 reps at 83% rest 2 min*4 sets

close grip (neutral grip)DB chest press- 6 reps at 83% rest 2 min*4 sets



cooldown:
run 1/2mile and jog 1/2 mile
static stretches holding for 20 seC

*great day quick and strong this week is just ment to let theses guys bodies get caught back up and next week we go hard and heavy again...

[CYTX]

have you ever deadlifted in a suit?

[txapn]

nope never used a suit for anything!

i would like to see where could b with one but i would have to do alot of training in one...

you planning on powerlifting?

[CYTX]

nope never used a suit for anything!

i would like to see where could b with one but i would have to do alot of training in one...

you planning on powerlifting?

No but for deads you can use a suit in Strongman. It added about 50lbs to my raw max. Based on the numbers you told me the other day I think if you really focused you could make a legit run at the Europa contest next August. We could do the Metroflex one that is usually in April and then get you ready to a platinum plus contest. (I'm too weak for that level)

If you can get your equipped deads in the mid 700s I think you would have a good chance. You'd probably need to be pressing for reps in the 320 range. How far off is that?

[txapn]

No but for deads you can use a suit in Strongman. It added about 50lbs to my raw max. Based on the numbers you told me the other day I think if you really focused you could make a legit run at the Europa contest next August. We could do the Metroflex one that is usually in April and then get you ready to a platinum plus contest. (I'm too weak for that level)

If you can get your equipped deads in the mid 700s I think you would have a good chance. You'd probably need to be pressing for reps in the 320 range. How far off is that?

oh okay...didnt know that at all, i went to the europa and wasnt impressed was planning on doing a few small shows and going for that one too! i wouldnt cut ur self short those guys at the platinum plus didnt look too great IMO!

i havnt tried a log press or overhead press in prob 5 months bc i tore my rotator cuff and im just now starting to bench and press again but before injury i was pressing overhead 285 ish for 3-4 reps...

i did standing presses for 225 the other day and felt like i could go for a good 12+ reps but im not sure where exactly im at since im just starting to get back heavy!

hows the learning curve on those suits? did it take a while to get used to?

[txapn]

wendsday
10-20-10

foam roll:
gastrocs
vastus lateralis
piraformis
lats
middle traps

stretched:
active gastroc
active hip flexor
active lat ball stretch

warm up:
jog 1/2 mile
4x 20 yrd sprints

now the meat...

**4 sets**
lat pull down-5 reps at 83% rest 60 sec
single leg step up w/hip rotation - 8 reps rest 2 min
*Repeat*

High pulls- 3 sets 8 reps at 75% rest 70 sec

**4 sets**
barbell row-5 reps at 83% rest 60 sec
single leg DB chop-8 reps rest 2 min
*Repeat*


**4 sets**
wide rows-6 reps at 83% rest 60 sec
depth jumps-8 reps bw 32 inch box rest 2min
*repeat*

cooldown:
run 1/2mile and jog 1/2 mile

foam roll:
gastrocs (lateral/medial)
vastus lateralis
lats

stretched:
static lat ball stretch
rear delts

eat eat eat eat eat!!!!!

[CYTX]

hows the learning curve on those suits? did it take a while to get used to?

not really, I tested it like 2 times before the comp. I got one that should fit you since we are roughly the same size.

[txapn]

not really, I tested it like 2 times before the comp. I got one that should fit you since we are roughly the same size.

hell yeah that would be awsome!

[sekaonayr]

solid week this week! im likin what i see!


hows that youtube account coming?

[txapn]

solid week this week! im likin what i see!


hows that youtube account coming?

thanks bro, glad to hear... its going good im getting some video together from a couple workouts and were starting to mix em together this weekend so hopefully it will be posted up soon! :) ill let everyone know and ill drop it here on this thread as well!

[txapn]

Thursday
10-21-10


started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch
stability ball abdominal stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations

now the meat:

*3sets*
standing overhead BB press-5 reps, 85% rest 1min
V-crunch-12 reps, rest 2 min
REPEAT

Toe touches-2 sets 20 reps rest 30 sec

spread eagle stability hold-2 sets 8 reps of 10 sec hold rest 30 sec

*4 SETS*
front raises DB- 5 reps- 83%, rest 1min
cable rotations- 3 sets-12reps, 2 min
REPEAT

DB lateral raise-3 sets 8-10 reps 75-80% rest 1min

cooldown:
run 1/2mile and jog 1/2 mile

GET SOME FOOD!

**this was the last day for week 4 on the "TSS" program...were taking off friday sat we are meeting up for some light sprints and light SAQ's (easy active off day) and sunday will be completely off...
monday we will start back hard and heavy and will cont. for another 3 weeks and then we will progress out of the "TSS" program! great work so far from these guys, never expected anything less!

[txapn]

*first day back to heavy lifting!!! % of 1RM are based on test at begining of program so when the guys used to get 5 reps at 85% (at beginning) now they are doing 5 reps at 90% of that initial 1RM!


MONDAY
10-25-10

foam rolling:
gastrocs
Adductors
vastus lateralis
IT-band
and lats

stretched:
active gastroc
active adductors
active lat dorsi stability ball stretch
active kneeling hip flexor


warmup:
1/2 mile jog
spidermans 10 yrd x2
frankinstiens 10 yrs x2
high knee 10 yrds x2

now the meat...

**4 sets **
front squats- 5 reps at 90% rest 60 sec
cable rotations-12 reps rest 2 min
***repeat***


**4 sets**
weighted glut ham raise - 5 reps at 90% rest 60 sec
reverse crunch-12 reps rest 2 min
***repeat***


**4 sets**
lunge to high knee- 5 reps at 90% rest 60 sec
decline crunch w/med ball pass- 12 reps rest 2min
***repeat***

resistant band lateral walks w/ rotation -3 sets (SET= down and back) 10 reps rest 60 sec

BAND WORK-ankle
LIGHT bands: 3 sets each at 15 reps rest 60 sec
dorsiflexion
plantarflexion
Internal/external rotations

cooldown:
jog 1/2 mile
foam rolling and static stretches

[txapn]

Tuesday
10-26-10

started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations

now the meat...

Incline DB press-4 reps at 90% rest 2 min*4 sets

flat bench BB - 5 reps at 90% rest 2 min*5 sets

skull crushers - 6 reps at 85% rest 2 min*4 sets

close grip (neutral grip )DB chest press- 6 reps at 87% rest 2 min*4 sets



cooldown:
run 1/2mile and jog 1/2 mile
repeat the stretches but make them static stretches holding for 20 sec

[txapn]

Wednesday
10-27-10

foam roll:
gastrocs (lateral/medial)
vastus lateralis
IT band
piraformis
lats

stretched:
active gastroc
active hip flexor
active lat ball stretch

warm up:
jog 1/2 mile
2 min jump rope
3x 20 yrd sprints

now the meat...

**4 sets**
lat pull down-5reps at 90% rest 60 sec
single leg DB chop-8 reps rest 2 min
*Repeat*

**4 sets**
standing barbell row-5 reps at 87% rest 60 sec
single leg hip rotation (on disk)w/ med ball out front- 8 reps rest 2 min
*Repeat*

Reverse flyes- 3 sets 8 reps at 77% rest 70 sec

**4 sets**
row machine-6 reps at 87% rest 60 sec
single leg squat touch foot-8 reps rest 2 min
*repeat*

High pulls- 3 sets 8 reps at 80% rest 70 sec

Deadlifts- 4 sets, 5 reps at 90% rest 2 1/2 min

cooldown:
run 1/2mile and jog 1/2 mile


stretched:
static gastroc
static hip flexor
static lat ball stretch

foam roll:
gastrocs (lateral/medial)
vastus lateralis
lats


Contrast Water Therapy:
one minute in a cold tub and two minutes a warm tub
repeat 3 x

*Great day off hard work!!! today was rough and alot of work but they busted out the guts and will to be better!

[txapn]

Thursday
10-28-10


started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch
stability ball abdominal stretch

jog 1/2 mile

arm circles
jumping jacks

Medium band (shoulders):
internal rotations
external rotations



now the meat:

*4sets*
standing overhead BB press-5 reps, 90% rest 1min
Toe touches-2 sets 20 reps rest 30 sec
REPEAT

V-crunch-15 reps, rest 2 min

spread eagle stability hold-2 sets 8 reps of 10 sec hold rest 30 sec

*4 SETS*
front raises DB- 6 reps- 87%, rest 1min
side planks-25 reps rest 2 min
REPEAT

plank w/leg/arm raises (contra-lateral)- 2 sets 25 reps rest 40 sec

DB lateral raise w/ punch-3 sets 8-10 reps 75-80% rest 1min

cable rotations- 3 sets-12reps, rest 60 sec

cooldown:
run 1/2mile and jog 1/2 mile
repeat the stretches but make them static stretches holding for 20 sec

friday: SAQ's, Sprints, Prowler, and Sled dragg...

[txapn]

MONDAY
11-2-10

started off foam rolling:
medial and lateral gastrocs
vastus lateralis *vastus medius on one.
IT-band
Adductors
and lats

stretched out:
active lat dorsi stability ball stretch
active kneeling hip flexor
active gastroc
active adductors

warmup:
1/2 mile jog
10 up downs
plank w/hand shakes and opposite leg raise x8

now the meat...

**4 sets**
lunge to high knee barbell - 5 reps at 87% rest 60 sec
stability ball weighted crunch- 8 reps rest 2min
***repeat***

single leg balance W/med ball wood chop on disks-2 sets per leg 8 reps rest 30 sec

**4 sets **
leg press - 5 reps at 87% rest 60 sec
cable rotations-12 reps rest 2 min
***repeat***

resistant band lateral walks -3 sets (SET= down and back) 10 reps rest 60 sec

**4 sets**
weighted glut ham raise - 5 reps at 87% rest 60 sec
reverse crunch-8 reps rest 2 min
***repeat***

donkey kicks- 7 reps at 85% rest 60

cooldown:
run 1/2mile and jog 1/2 mile
repeat foam rolling and replace active with the static stretchs

Contrast Water Therapy:
one minute in a cold tub and two minutes a hot tub
repeat 3 x

[txapn]

Tuesday
11-02-10

started by stretching out:
active gastroc
active kneeling hip flexor
active lat dorsi stability ball stretch
active pec stretch

jog 1/2 mile

arm circles
jumping jacks

light band (shoulders):
internal rotations
external rotations

now the meat...


flat bench DB - 5 reps at 90% rest 2 min*5 sets

DB kick backs - 7 reps 87% rest 1 min *4 sets

close grip (neutral grip )DB chest press- 6 reps at 87% rest 2 min*4 sets

Incline BB press-5 reps at 90% rest 2 min*4 sets




cooldown:
run 1/2mile and jog 1/2 mile
repeat the stretches but make them static stretches holding for 20 sec

[txapn]

Wednesday
11-10-10

stretched:
active gastroc
active hip flexor
active lat ball stretch
active ham string

warm up:
jog 1/2 mile
2 min jump rope
3x 20 yrd sprints

now the meat...

**5 sets**
weighted pull ups-4reps at 92% rest 60 sec
single leg squat touch foot-8 reps rest 2 min
*Repeat*

**4 sets**
standing supine barbell row-5 reps at 87% rest 60 sec
single leg hip rotation w/ med ball out front- 8 reps rest 2 min
*Repeat*

Reverse flyes- 3 sets 8 reps at 82% rest 70 sec

**5 sets**
row machine-5 reps at 90% rest 60 sec
single leg DB chop-8 reps rest 2 min
*repeat*

High pulls- 3 sets 8 reps at 80% rest 70 sec

cooldown:
run 1/2mile and jog 1/2 mile


stretched:
static gastroc
static hip flexor
static lat ball stretch

foam roll:
gastrocs (lateral/medial)
vastus lateralis
lats


Contrast Water Therapy:
one minute in a cold tub and two minutes a warm tub
repeat 3 x


** Sorry guys we have been crazy busy the last week and are finishing up the "TSS" program this week and moving on to another phase of our prep... it will be lass intense and give these guys a slight rest... athletes are looking amazing and are performing great! cant wait till we get into the actual tryout prep!!!

results will be off the wall!! also video is coming of a few workouts so you guys can see how we roll! :)

[sekaonayr]

YES! in for the video i can't wait to see you guys in action

(no homo) lol

[txapn]

monday 11-15-10

active/dynamic stretches

hip flexors
gastrocs
hams/quad
lats
chest

spiderman crawls
frankenstiens
carioca
lunges w/twists

jog 1 mile

BEAST MODE...


*superset*- 3 sets- rest 1min
barbell chest press- 8-10 reps 80%
pushups w/feet on stability ball- 12 reps (slow neg)
*repeat*

tricep kick backs -8-10 reps 80% 4 sets reat 45 sec

*superset*-3 sets *each leg*- rest 1min
single leg press-8-10 reps 80%
lunge kick back w/med ball held over head- 12 reps (slow neg)
*repeat

leg ext- 8-10 reps 80% 4 sets rest 45 sec

*superset* 3 sets 1 min rest
supine row machine (cable)- 8-10 reps
pull ups (weighted)-12 reps (slow neg)
*repeat*

hammer curls - 8-10 reps 4 sets 45 sec rest

hamstring curls- 6 reps 3 sets 90 sec rest

standing calf raises- 6 reps 85% 4 sets 90 sec rest

cooldown
jog 1 mile

static stretches
lat
chest
gastrocs
hams/glutes
bis/tris

eat good food!!!!!

**"TSS" program is done, were working a small bit on size and strength endurance before we start a big strength prep for these guys!

very proud of the effort getting put out and these guys are looking very strong and scary! cant wait to see them after prep and standing next to the weaker smaller athletes lol!!

[CYTX]

Do you have any info on the CFL tryout in April. That dude is going with us and starts tonight. He said there was a CFL/UFL/AFL joint tryout in January in Alabama.

Evan starts tomorrow. He is supposed to bring more kids in so hopefully we'll have enough to get you over soon.

[txapn]

yeah i get with the guys in the morning and ill ask for the info and get it to ya!

and definently man let me know once the guys get in id love to start training them with yall!

also got in contact with a few top ranked in state players that are going to train with me and if i can get with ya and get some of those flyers ill pass em out to these guys to give to thier teammates! try and drag in the whole dfw area!

[CYTX]

yeah i get with the guys in the morning and ill ask for the info and get it to ya!

and definently man let me know once the guys get in id love to start training them with yall!

also got in contact with a few top ranked in state players that are going to train with me and if i can get with ya and get some of those flyers ill pass em out to these guys to give to thier teammates! try and drag in the whole dfw area!

If you need the gym to train let me know. I'll get you some stuff until then.

[txapn]

TUESDAY: SAQ's

Wednesday:
11-17-10

active/dynamic stretches

hip flexors
gastrocs
hams/quad
lats
chest

spiderman crawls
frankenstiens
carioca
lunges w/twists

jog 1 mile

BEAST MODE...

-3 sets- rest 1min
back squats- 8-10 reps 80%

leg ext- 8-10 reps 80% 4 sets rest 45 sec


*superset*- 3 sets- rest 1min
pushups w/feet on stability ball- 12 reps (slow neg)
Dumbell chest press- 8-10 reps 80%
*repeat*

tricep skull crushers -8-10 reps 80% 4 sets rest 45 secs


*superset* 3 sets 1 min rest
single leg supine contralateral cable row-12 reps (slow neg)
lat pull- 8-10 reps
*repeat*

hammer curls - 8-10 reps 4 sets 45 sec rest

standing calf raises- 6 reps 85% 4 sets 90 sec rest

Barbell overhead press- 8-10 reps 3 sets 1 min rest

cooldown
jog 1 mile

static stretches
lat
chest
gastrocs
hams/glutes
bis/tris

EAT EAT EAT!!!!

[txapn]

thursday- SAQ's

FRIDAY
11-19-10

ACTIVE/DYNAMIC STRETCHES

hip flexors
gastrocs
hams/quad
lats
chest

spiderman crawls
frankenstiens
carioca
lunges w/twists

jog 1 mile

BEAST MODE:

Sprints...(all out)

10 yrds x 4 sets rest 45 sec between each sprint

20 yrds x 4 sets rest 60 sec between each sprint

TIRE FLIPS- 10 yrds x 4 sets 2 min each


cooldown
jog 1 mile

static stretches
lat
chest
gastrocs
hams/glutes
bis/tris

EAT EAT EAT!!!!

[txapn]

Were back!!! holidays are over for now everybody is leaving for christmas also in a few weeks so our main focus for the next few weeks are to...

get max lifts recorded (doing that today and tomorrow)

start a microperiod of strength endurance/ hypertrophy/ and strength gains once a week each till the 17th

everyone leaves for the holidays till the 3rd

on the 3rd we start our performance/size program for 6-7 weeks (till about valentines day) and flow right into a de-loading and another week of de-loading and recharge...

and finish with a strong power program to get these guys primed up for the tryouts!

also about to start an off season thread for a few guys we got coming in once the NEW YEAR STARTS SO LOOK OUT FOR IT AS WELL!!!

*as far as videos go... guys they are coming i promise still trying to edit them and add in music on this busy schedule...but they are coming and I promise they will be worth the wait!!!

keep training hard guys and ill keep trying to update this once we start with the regular training days again! (prob monday)

[sekaonayr]

in for vids!

also you havent updated in 4 days!

[txapn]

sorry guys ive been freakishly busy... seasons over for alot of teams so im talking to alot about training and setting up consultations and blah blah blah....:) lol

but im back on and thos vid's vids are coming bro be here by christmas most likely decided to get a friend of mine that a tech to help me out bc i just dont have any time!!

but here we go great work today... remember we are just working strength endurance untill we get back from christmas and then we start the real prep work now they have a firm foundation!--guys are looking jacked and performing amazing cant wait to see where they are come april!!

Tuesday 12-7-10

ACTIVE/DYNAMIC STRETCHES

hip flexors
gastrocs
hams/quad
lats
chest

spiderman crawls
frankenstiens
carioca
lunges w/twists

40 YRD JOG x3
20 yrd run x3
10 yrd sprints x3

BEAST MODE:

*SUPERSET*-3 sets
barbell lunge to high knee- 12 REPS (slow neg)
leg press- 8-10 reps 80%
*repeat*

glute ham ext. 8-10 reps-4 sets

leg ext. 8-10 reps -3 sets

*SUPERSET*-3 sets
alternating med ball pushups- 12 reps (slow neg)
DB chest press 80%8-10 reps
*repeat*

overhead press (standing) 12 reps slow neg 70% 3 sets

tri ext. 8-10 reps 80% 4 sets

cooldown:

10 yrd sprints x3
20 yrd run x3
40 YRD JOG x3
100 yrd walk

static stretches:

hip flexors
gastrocs
hams/quad
chest


EAT EAT EAT!!!!

TOMORROW WE WILL WORK BACK, BIS, AND ABS...

*considered accessory work IMO most movement for these guys are pushing movements so i try to keep them together in these phases and the up and coming ones!

[txapn]

Friday 12-10-10

today was a great SAQ day...

we started out with a dynamic warm up and a 1/2 mile jog

then worked on some stability training,
single leg balance and reach
single leg internal and external rotations
single leg lift and chop


set out the full speed ladder and...

ran agility drills, each drill had 4 sets with 60 sec rest between each set*

one-ins
two ins
side shuffle
in-in-out-out
zigzags
iki shuffle
high knees
bear crawls_in and out and zig zags

followed by SAQ cones... 3 sets each 60 sec rest

3 cone drill 5-10-5

T. drill, sprint, side shuffle, carioca, side shuffle, sprint

L.E.F.T. drill, sprint, backpedel, side shuffle, carioca, carioca, sprint

finished off with 20 yrd sprint x2
30 yrd run x3
40 yrd jog x4
100 yrd walk x2

static stretches and eat!

**in other news we just signed a linebacker from grambling is going to start training with us after the first of the year! so look out...BEAST MODE!!!

[sekaonayr]

congrats on the new member and solid saq's today!!!

[txapn]

Thanks bro were going to get this kat in the league for sure...he has so much potential!

[CYTX]

**in other news we just signed a linebacker from grambling is going to start training with us after the first of the year! so look out...BEAST MODE!!!

Uh oh, our new guy is from Prairie View.


Is Elite Combines doing that camp in April?

[txapn]

Uh oh, our new guy is from Prairie View.


Is Elite Combines doing that camp in April?

hahaha yeah we should get em together for some 5th quarter competition! lol talkin bout motivation! :)

im not sure if its elite combine (it might be)... ive talked to my guys agent and i have a conference with him coming after christmas (the guy is crazy busy, which i understand) but i plan on getting all the dates that he knows of and then of coarse getting him tossing clients my way lol :) but ill let ya know as soon as i hear the exact dates and locations

also my cpu sucks right now with sizes of pics so ill be headed to the office tomorrow and ill email that profile pic to ur 5thQP BOX!

[sekaonayr]

hey man! thanks for the rep! id also like you to check out my bulk progress. ive put on 75 lbs so far since september 09.

heres the link!

http://forum.bodybuilding.com/showthread.php?t=129944863

you think i could make it big in football?

[txapn]

killin em man!!!! great job!!!

[txapn]

whats up fellas im back in....

ive been crazy busy (this time of year) but my 5am client did a no cvall no show :) so i got a few minutes to keep up!

now teamed up and training out of GOLD GYM in Valley ranch so if anyone in that area hit me up and ill give ya a free personal (1 on 1)workout and let ya come to our saturday trainings!

right now were on a 4day split coming ...

lower body push!

upperbody push!

upperbody pull/accessories

speed training!

we are running 3weeks strength training 1-5 sets 1-5 reps 3min rest 85-100%1rm

then 3 weeks speed/power 7 sets 3 reps rest varies depending on athlete (alot of eccentric-less training)

this will take us into march where we will move into strength/power!!!

*im going to try and post up as much as possible and give ideas of how we are training these weeks... so check with us!

and if in DFW area then hit me up for some free training and tips!!!!