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