The route of strength

**Ichig** · 10-15-2013, 01:34 PM

15/10/2013

Conditioning
Today I added some meters to the suicide runs
Suicide runs:
1 set: 1 mintues 16 mileseconds
2 set: 1 minute 20 milesconds
3 set: 1 minute 25 mileseconds

**Ichig** · 10-16-2013, 04:13 PM

16/10/2013

Workout B
Squat 5x5 14 kilos on each side
Overhead Press 5x5 12 kilos on each side
Deadlift 1x5 30 kilos on each side

**Ichig** · 10-17-2013, 03:52 PM

17/10/2013

speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 2 seconds 6 mileseconds

20 yards runs
Best time: 3 seconds 88 mileseconds

L drill:
Best time: 12 seconds 63 mileseconds

**Ichig** · 10-19-2013, 05:15 PM

19/10/2013

Workout A
Hack Barbell Squat 5x5 16 kilos on each side
Bench Press 5x5 didn�t maked 5 reps
Barbell Row 5x5 22 kilos each side

**Ichig** · 10-21-2013, 12:50 PM

21/10/2013
Workout B
Squat 5x5 18 kilos each side
Overhead Press 5x5 14 kilos each side
Deadlift 1x5 32 kilos each side

4 sets of 5 reps of pull ups

**Ichig** · 10-23-2013, 02:02 PM

23/10/2013

Workout A
Hack Barbell Squat 5x5 20 kilos on each side
Bench Press 5x5 31 kilos each side
Barbell Row 5x524 kilos each side

21,25,21 reps of push up

**Ichig** · 10-24-2013, 11:32 AM

24/10/2013

speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 1 second 89 mileseconds

20 yards runs
Best time: 3 seconds 70 mileseconds

Nfl combine 20 meter:
Best time: 8 seconds 38 mileseconds

**Ichig** · 10-26-2013, 03:20 PM

Workout B
Squat 5x5 24 kilos on each side
Overhead Press 5x5 10 kilos on each side ( need to train the techinique)
Deadlift 1x5 34kilos on each side

6 sets of 5 reps of pull ups

**Ichig** · 10-28-2013, 01:01 PM

28/10/2013

Workout A
Hack Barbell Squat 5x5 24 kilos on each side
Bench Press 5x5 33 kilos on each side
Barbell Row 5x5 26 kilos on each side

Dips bodyweight : 12, 14, 10, 10, 14 reps

**Ichig** · 10-30-2013, 12:36 PM

30/10/2013

Workout B
Squat 5x5 26 kilos on each side
Overhead Press 5x5 11 kilos on each side
Deadlift 1x5 35 kilos on each side

**Ichig** · 10-31-2013, 10:31 AM

31/10/2013

speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 2 seconds 3 mileseconds

20 yards runs
Best time: 3 seconds 78 mileseconds

T drill
Best time: 12 seconds 55 mileseconds

Nfl combine 20 meter:
Best time: 7 seconds 90 mileseconds

**Ichig** · 11-02-2013, 04:16 PM

2/11/2013

Workout A
Hack Barbell Squat 5x5 26 kilos on each side
Bench Press 5x5 33 kilos on each side
Barbell Row 5x5 26 kilos on each side

Push ups : 21, 25, 21, 21

**DCSpartan** · 11-02-2013, 04:17 PM

great consistency man, keep it up!

**Ichig** · 11-02-2013, 06:19 PM

Originally Posted by DCSpartan

great consistency man, keep it up!

Thanks

**Ichig** · 11-04-2013, 10:44 AM

04/11/2013

Workout B
Squat 5x5 20 kilos on each

almost throwed up in the gym so couldn�t do the rest.

**chende** · 11-04-2013, 11:09 PM

Whether or data with the impression that NFL players have the strength, speed, toughness, body control, power, stamina, reaction speed, physical coordination, and even tactical execution capabilities are too BT. I hope you hurry exercises, can play on the football.

**Ichig** · 11-05-2013, 06:37 AM

Originally Posted by chende

Whether or data with the impression that NFL players have the strength, speed, toughness, body control, power, stamina, reaction speed, physical coordination, and even tactical execution capabilities are too BT. I hope you hurry exercises, can play on the football.

Thanks ^.^

**Ichig** · 11-08-2013, 06:31 AM

8/11/2013

speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 2 seconds 6 mileseconds

20 yards runs
Best time: 3 seconds 99 mileseconds

L drill
Best time: 11 seconds 72 mileseconds

Nfl combine 20 meter:
Best time: 7 seconds 62 mileseconds

**Ichig** · 11-09-2013, 01:08 PM

09/11/2013

Workout B
Squat 3x5 25 kilos on each side
Overhead Press 5x5 10 kilos on each side
Deadlift 1x5 37 kilos on each side

1 set of 5 reps of chin ups

**Ichig** · 11-11-2013, 01:54 PM

11/11/2013

Workout A
Zurcher Squats 5x5 10 kilos on each side
Bench Press 5x5 32 kilos on each side
Barbell Row 5x5 28 kilos on each side

**Ichig** · 11-12-2013, 08:10 AM

12/11/2013

3 sets, resting 30 seconds between the sets

Suicide run: 1 minute 6 mileseconds

**Ichig** · 11-13-2013, 12:04 PM

13/11/2013

Workout B
Zurcher squats 5x5 12 kilos on each side
Overhead Press 5x5 11 kilos on each side
Deadlift 1x5 39 kilos on each side

3 sets of 5 pull ups

**Ichig** · 11-14-2013, 10:41 AM

14/11/2013

speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 1 second 90 mileseconds

20 yards runs
Best time: 3 seconds 79 mileseconds

Nfl combine 20 meter:
Best time: 7 seconds 74 mileseconds

**Ichig** · 11-15-2013, 02:43 PM

15/11/2013

Conditioning

Treadmill
3 sets @ 9.2, 9.6 and 10.2 mph for 60 seconds with treadmill at 1 percent grade
60 seconds rest between sets a 9.0 mph
4 sets @ 10.5, 10.8, 11 and 11.2 mph for 60 seconds with treadmill at 4 percent grade
60 seconds rest between sets a 9.0 mph
4 sets @ 11.5, 11.8, 12 and 12 mph for 60 seconds with treadmill starting at 6 percent grade
60 seconds rest between sets a 9.0 mph

**Ichig** · 11-16-2013, 02:12 PM

16/11/2013

Workout A
Zurcher Squats 5x5 14 kilos on each side
Bench Press 3x5 34 kilos on each side
Barbell Row 5x5 29 kilos on each side

21 and 25 reps of push ups

**Ichig** · 11-18-2013, 11:33 AM

18/11/2013

Workout B
Zurcher squats 5x5 16 kilos on each side
Overhead Press 5x5 12 kilos on each side
Deadlift 1x5 31 kilos on each side

1 sets of 5 reps of chin up

3 sets of 5 pull ups

**Ichig** · 11-20-2013, 12:29 PM

20/11/2013

Workout A
Zurcher Squats 5x5 18 kilos on each side
Bench Press 3x5 30 kilos on each side
Barbell Row 5x5 30 kilos on each side

**Ichig** · 11-21-2013, 10:09 AM

21/11/2013

speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 1 second 80 mileseconds

20 yards runs
Best time: 3 seconds 93 mileseconds

Nfl combine 20 meter:
Best time: 7 seconds 65 mileseconds

**Ichig** · 11-23-2013, 02:39 PM

23/11/2013

Workout B
Plyos
Zurcher squats 5x5 20 kilos on each die
Overhead Press 5x5 14 kilos on each side
Deadlift 1x5 25 kilos on each side

3 sets of 16 reps of weighted sit ups on ball

5, 5,3 reps of pull ups
4,4 reps of chin ups

**DCSpartan** · 11-23-2013, 04:02 PM

why did you give up on the regular squats?

zerchers arent that bad but you still have a long way to go onthe backsquat and were making some great progression

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