Early AM:
Cold shower
Joint mobility
Drove home x 3 hours
then:
Family night at home. Spent time getting organized for the week which was great.
Monday, November 28, 2016
Sat: 11/26/16, pheasant hunting
Early AM:
Douse 2 x 5 gallons
Joint mobility
Foundation drills
then:
Pheasant hunting x 3 hours
- lots of walking through heavy snow. Had to work really hard for the birds. Lots of miles covered at a fast pace.
then:
Cleaned birds and took a cold shower.
Douse 2 x 5 gallons
Joint mobility
Foundation drills
then:
Pheasant hunting x 3 hours
- lots of walking through heavy snow. Had to work really hard for the birds. Lots of miles covered at a fast pace.
then:
Cleaned birds and took a cold shower.
Fri: 11/25/16, recovery, rest
Early AM:
Douse 2 x 5 gallons outside
Joint mobility
Foundation drills
Some pushups
Thur: 11/24/16, recovery
Cold shower
Joint mobility
Spent day with family. Got in a lot of football outside with my young cousins. Ate a lot, drank a lot and rested a lot.
Drove up north to cabin x 3 hours. Sat in front of the fire with my family and had another drink to start the long weekend off.
Joint mobility
Spent day with family. Got in a lot of football outside with my young cousins. Ate a lot, drank a lot and rested a lot.
Drove up north to cabin x 3 hours. Sat in front of the fire with my family and had another drink to start the long weekend off.
Wed: 11/23/16, DMPM day 23, Coach
Early AM:
Cold shower
Joint mobility
then:
Shovel heavy snow after blizzard x 90 min
then:
Coach varsity / jv team x 3 hours
Coach C1 / C2 x 90 min
then:
2 x 5/5 1h c&p @ 60
2 x 5 goblet squat @ 60 (5 sec pause at bottom)
2 x 35 2h swings @ 60
then:
family night. Caught up on time with the wife and boys.
Cold shower
Joint mobility
then:
Shovel heavy snow after blizzard x 90 min
then:
Coach varsity / jv team x 3 hours
Coach C1 / C2 x 90 min
then:
2 x 5/5 1h c&p @ 60
2 x 5 goblet squat @ 60 (5 sec pause at bottom)
2 x 35 2h swings @ 60
then:
family night. Caught up on time with the wife and boys.
Tuesday, November 22, 2016
Tue: 11/22/16, DMPM Day 22
Wake Up: 600am
Sleep: 6.5 hours (not high quality)
Weight: 200 (fasted all day yesterday until 9pm)
In the PM:
5-4-3-2-1 x 1h press @ 45
5-4-3-2-1 x dhnk pullups (super slow for elbow, felt better)
2 x 5 goblet squats @ 45 (long pauses at bottom)
40-20-15 x 2h swings @ 80
Suitcase carries @ 80
then: w/ Jeb (1 mile runner)
3 x 3 1h press
3 x (1-3) dhnk slow pullups
2 x 5 goblet squats w/ long 5 sec pauses at bottom
4 x 10 2h swings
Suitcase carries
PUPP holds
cooled down with some relax into stretch
then: later
Coach freshman / soph basketball tryouts x 90 min
Coach upperclassman basketball tryouts x 120 min
then: at home
Catch up at work x a couple hours
Comments:
Long day, lots of coaching. Pretty tuckered out.
Sleep: 6.5 hours (not high quality)
Weight: 200 (fasted all day yesterday until 9pm)
In the PM:
5-4-3-2-1 x 1h press @ 45
5-4-3-2-1 x dhnk pullups (super slow for elbow, felt better)
2 x 5 goblet squats @ 45 (long pauses at bottom)
40-20-15 x 2h swings @ 80
Suitcase carries @ 80
then: w/ Jeb (1 mile runner)
3 x 3 1h press
3 x (1-3) dhnk slow pullups
2 x 5 goblet squats w/ long 5 sec pauses at bottom
4 x 10 2h swings
Suitcase carries
PUPP holds
cooled down with some relax into stretch
then: later
Coach freshman / soph basketball tryouts x 90 min
Coach upperclassman basketball tryouts x 120 min
then: at home
Catch up at work x a couple hours
Comments:
Long day, lots of coaching. Pretty tuckered out.
Mon: 11/21/16, DMPM Day 21
Wake up: 400am
Sleep: 6 hours
Weight: 207
600-800am:
1st day of practice - Conditioning test for Juniors (Seniors gone on mission trip)
then:
Coach strength and conditioning class x 90 min
In the PM:
8-6-4 x 1h c@p @ 45
8-6-4 x paused goblet squats @ 45
Got in some pushups and pullups
PUPP holds
then:
Started coaching runner mentioned in forum
Pushups (did with him)
Pullups
Teach goblet squat
Teach 2h swing
Farmer carries (did with him)
then:
Run conditioning test for Sophmores and Freshman x 90 min
then:
BSF x 2 hours
Sleep: 6 hours
Weight: 207
600-800am:
1st day of practice - Conditioning test for Juniors (Seniors gone on mission trip)
then:
Coach strength and conditioning class x 90 min
In the PM:
8-6-4 x 1h c@p @ 45
8-6-4 x paused goblet squats @ 45
Got in some pushups and pullups
PUPP holds
then:
Started coaching runner mentioned in forum
Pushups (did with him)
Pullups
Teach goblet squat
Teach 2h swing
Farmer carries (did with him)
then:
Run conditioning test for Sophmores and Freshman x 90 min
then:
BSF x 2 hours
Sun: 11/20/16, Recovery
Last full day with family before basketball coaching starts. Relaxed and tried to take it easy. Big day tomorrow.
Sat: 11/19/16, DMPM Day 20
Wake Up: 430am
Sleep: 6 hours
Weight: 204
Late morning:
2 x 5/5 1h c&p @ 60
2 x 8/8 1h bent over row @ 60
2 x 8 goblet squat @ 60
4 x 10/10 1h swing @ 60
Comments:
Left elbow still bothering me. Body just feels a bit beat up and lethargic as of late. Could be poor nutrition and hydration this week. Very busy schedule as of late gearing up for holidays w/ work and basketball coaching starting up.
Sleep: 6 hours
Weight: 204
Late morning:
2 x 5/5 1h c&p @ 60
2 x 8/8 1h bent over row @ 60
2 x 8 goblet squat @ 60
4 x 10/10 1h swing @ 60
Comments:
Left elbow still bothering me. Body just feels a bit beat up and lethargic as of late. Could be poor nutrition and hydration this week. Very busy schedule as of late gearing up for holidays w/ work and basketball coaching starting up.
Thursday, November 17, 2016
Thur: 11/17/16, DMPM Day 19
Wake Up: 430a
Sleep: 6 hours
Weight: 201
Early AM:
Cold shower
In the PM:
10-5-3-2 x 1h c&p @ 45 (switch on fly, did not put kb down)
10-5-3-2 x dbl kb batwing row @ 2 x 45 (3 sec hold for set of 10, 5 sec hold for 5-3-2)
2 x 5 goblet squat @ 80
1 x 40 2h swing @ 80
Farmer carry @ 2 x 45
- done in 10-12 min. Flew thru. Did in work dress clothes. Lots of energy afterwords.
Comments:
Been running an experiment for a while now on fasting / undereating until dinner time and it has been going very well. Noticed increase in focus, attentiveness and efficiency. Start to run out of gas around 5pm. Need to drink more water, not just black coffee all day.
Sleep: 6 hours
Weight: 201
Early AM:
Cold shower
In the PM:
10-5-3-2 x 1h c&p @ 45 (switch on fly, did not put kb down)
10-5-3-2 x dbl kb batwing row @ 2 x 45 (3 sec hold for set of 10, 5 sec hold for 5-3-2)
2 x 5 goblet squat @ 80
1 x 40 2h swing @ 80
Farmer carry @ 2 x 45
- done in 10-12 min. Flew thru. Did in work dress clothes. Lots of energy afterwords.
Comments:
Been running an experiment for a while now on fasting / undereating until dinner time and it has been going very well. Noticed increase in focus, attentiveness and efficiency. Start to run out of gas around 5pm. Need to drink more water, not just black coffee all day.
ES vs EES
This is a fun little present from friend and reader, John Karrasch. Enjoy!
Easy Strength Notes
• ES and EES are a bit different but similar. 40 day workout falls under even easier strength.
• The impact of strength training on success in sports really depends on the sport!
• Spend time thinking about the actual impact of strength training in your sport.
• "Do no harm" is often disregarded. DFYU.
• Practicing the specific w/o the general usually leads to short term gains followed by injuries. See plyos w/o a good strength base...
• Safety, simplicity, basic movements, all aroundness, strength carryover
• If trying another sport as an adult treat it as a noncompetitive activity. You can only serve one master.
• Must find optimal compromise of strength, power, endurance, skill for each sport.
• Aerobic conditioning has value for all athletes, but dose varies.
• Swings are a great safe alternative to traditional plyos
• There is value in bilateral and unilateral lifts and bodyweight exercises.
• 80% on your sport, 10% strength, 10% everything else.
• Kids are the ultimate generalist. Concentrate gains on competition and strength Don't spread yourself too thin. Do your sport and get stronger!
• Getting strong is easy, so do it the easiest way possible.
• For self trained athletes, some level of coaching has value. Don't totally go it alone
• "A chain is only as strong as its weakest links" Get screened and tested.
• Strength regimen must deliver great strength gains without exhausting the athletes energy or time. These are park bench programs.
• ES Guidelines: 2 or 3 big bang exercises. Lifts 2-3 x a week. Reps in 1-5 range, emphasize doubles and triples (4 or 5 creeps into hypertrophy). Volume 10 reps a session or 6 singles. Rest around 5 minutes between sets. Train 80-95% 1RM, keep one or two reps in the bank. No all out maxes. Vary intensity every workout. Don't stop in season but cut volume by two thirds to one half or possibly switch to 2 workouts a week instead of 3. Finish workout feeling stronger than when you started. Get over the pump and burn mentality.
• EES guidelines: It is organized grease the groove. 40 day workout fits in here. Uses 40 to 80% 1RM. Stop sets very far from failure (maybe 10 reps with one you coulda done 20 reps). Increased frequency, up to 5x weekly. Allows some higher reps, up to 10. Allows very short rest periods. For 40 day workout do 5 exercises and focus on 2x5 reps usually for push, pull, DL, swing (20-50 reps) and ab wheel (1 set of 5). Saves the energy for the sport. Justa DL and some other plans fall under EES also.
• Plyos are important once many other things are in place, including double BW squat, high technical skill etc.
• The heavier the sport implement, the more power gains and athlete can squeeze out of more strength training and vice versa...think pitcher vs shot putter.
• Steve Maxwells fave KB drills to loosen up are halo drills, goblet squats, and windmills.
• Trust the experts who have excelled in your sport before you
• Be careful mixing up sport specificity and strength training. If you aren't sure do your sport and get stronger in the basic lifts and movements. Skip all the junk.
• Peaking and periodization don't really work. Proof? Olympics! Another benefit of simply doing sport and EES.
• Daily monitoring of athlete helps. Weight , RHR, hours slept. Recovery index from Dick Brown. RHR 10% above normal watch for fatigue.
• The goal is to keep the goal the goal. Steal others paths who have already done well. 80% of time on sport, 10% strength, 10% correctives and other voodoo you think helps. Most of year should be devoted to "punch the clock" workouts in a series of ES or EES cycles. In fact, this could possibly be the only training an athlete needs.
• For yearly planning write out goals and dates, and a general plan based on what has worked in the past and what has worked for others. Acknowledge times of year you cannot train much.
• Consider CNS tap test to monitor training.
• Make checklists and follow them. Keep your brain free.
Easy Strength Notes
• ES and EES are a bit different but similar. 40 day workout falls under even easier strength.
• The impact of strength training on success in sports really depends on the sport!
• Spend time thinking about the actual impact of strength training in your sport.
• "Do no harm" is often disregarded. DFYU.
• Practicing the specific w/o the general usually leads to short term gains followed by injuries. See plyos w/o a good strength base...
• Safety, simplicity, basic movements, all aroundness, strength carryover
• If trying another sport as an adult treat it as a noncompetitive activity. You can only serve one master.
• Must find optimal compromise of strength, power, endurance, skill for each sport.
• Aerobic conditioning has value for all athletes, but dose varies.
• Swings are a great safe alternative to traditional plyos
• There is value in bilateral and unilateral lifts and bodyweight exercises.
• 80% on your sport, 10% strength, 10% everything else.
• Kids are the ultimate generalist. Concentrate gains on competition and strength Don't spread yourself too thin. Do your sport and get stronger!
• Getting strong is easy, so do it the easiest way possible.
• For self trained athletes, some level of coaching has value. Don't totally go it alone
• "A chain is only as strong as its weakest links" Get screened and tested.
• Strength regimen must deliver great strength gains without exhausting the athletes energy or time. These are park bench programs.
• ES Guidelines: 2 or 3 big bang exercises. Lifts 2-3 x a week. Reps in 1-5 range, emphasize doubles and triples (4 or 5 creeps into hypertrophy). Volume 10 reps a session or 6 singles. Rest around 5 minutes between sets. Train 80-95% 1RM, keep one or two reps in the bank. No all out maxes. Vary intensity every workout. Don't stop in season but cut volume by two thirds to one half or possibly switch to 2 workouts a week instead of 3. Finish workout feeling stronger than when you started. Get over the pump and burn mentality.
• EES guidelines: It is organized grease the groove. 40 day workout fits in here. Uses 40 to 80% 1RM. Stop sets very far from failure (maybe 10 reps with one you coulda done 20 reps). Increased frequency, up to 5x weekly. Allows some higher reps, up to 10. Allows very short rest periods. For 40 day workout do 5 exercises and focus on 2x5 reps usually for push, pull, DL, swing (20-50 reps) and ab wheel (1 set of 5). Saves the energy for the sport. Justa DL and some other plans fall under EES also.
• Plyos are important once many other things are in place, including double BW squat, high technical skill etc.
• The heavier the sport implement, the more power gains and athlete can squeeze out of more strength training and vice versa...think pitcher vs shot putter.
• Steve Maxwells fave KB drills to loosen up are halo drills, goblet squats, and windmills.
• Trust the experts who have excelled in your sport before you
• Be careful mixing up sport specificity and strength training. If you aren't sure do your sport and get stronger in the basic lifts and movements. Skip all the junk.
• Peaking and periodization don't really work. Proof? Olympics! Another benefit of simply doing sport and EES.
• Daily monitoring of athlete helps. Weight , RHR, hours slept. Recovery index from Dick Brown. RHR 10% above normal watch for fatigue.
• The goal is to keep the goal the goal. Steal others paths who have already done well. 80% of time on sport, 10% strength, 10% correctives and other voodoo you think helps. Most of year should be devoted to "punch the clock" workouts in a series of ES or EES cycles. In fact, this could possibly be the only training an athlete needs.
• For yearly planning write out goals and dates, and a general plan based on what has worked in the past and what has worked for others. Acknowledge times of year you cannot train much.
• Consider CNS tap test to monitor training.
• Make checklists and follow them. Keep your brain free.
Wednesday, November 16, 2016
Wed: 11/16/16, DMPM Day 18
Wake Up: 600am
Sleep: 6 hours (felt rested after sleeping in a bit)
Weight: 201
Early AM:
Cold shower
then:
Coach strength and conditioning class x 90 min
then:
2 x 8/8 1h c&p @ 45
2 x 8 dbl kb bent over row @ 2 x 45 w/ 3 sec squeeze at top
2 x 5 goblet squat @ 80
3 x 20 2h swing @ 80
Suitcase carry @ 80
Cooled down w/ upper body band work
Comments:
Elbows flaring up a bit so replaced pullups with bent over double kb rows. Long squeeze at top. Lots of upper body band work to finish. Elbows feel much better w/ bloodflow.
Sleep: 6 hours (felt rested after sleeping in a bit)
Weight: 201
Early AM:
Cold shower
then:
Coach strength and conditioning class x 90 min
then:
2 x 8/8 1h c&p @ 45
2 x 8 dbl kb bent over row @ 2 x 45 w/ 3 sec squeeze at top
2 x 5 goblet squat @ 80
3 x 20 2h swing @ 80
Suitcase carry @ 80
Cooled down w/ upper body band work
Comments:
Elbows flaring up a bit so replaced pullups with bent over double kb rows. Long squeeze at top. Lots of upper body band work to finish. Elbows feel much better w/ bloodflow.
Tuesday, November 15, 2016
Tue: 11/15/16, DMPM Day 17
Wake Up: 510am
Sleep: 6.5 hours
Cold shower
In the PM:
2 x 8/8 1h c&p @ 45 (smooth and graceful)
2 x 8 dhnk chinups
2 x 5 goblet squats @ 80
10-8-6-4-2 x 1h swings each hand @ 80
Suitcase carry @ 80
10-8-6-4-2-1 x pushup/pupp ladder
Cooled down with upper body band work. Did some balancing on 1 foot while doing it. Kind of fun.
Comments:
Elbows are starting to bug me from pullups. I am thinking about switching to some rows the the kb's instead for a period of time.
Sleep: 6.5 hours
Cold shower
In the PM:
2 x 8/8 1h c&p @ 45 (smooth and graceful)
2 x 8 dhnk chinups
2 x 5 goblet squats @ 80
10-8-6-4-2 x 1h swings each hand @ 80
Suitcase carry @ 80
10-8-6-4-2-1 x pushup/pupp ladder
Cooled down with upper body band work. Did some balancing on 1 foot while doing it. Kind of fun.
Comments:
Elbows are starting to bug me from pullups. I am thinking about switching to some rows the the kb's instead for a period of time.
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