Tuesday, December 30, 2014

Tue: 12/30/14, rebuild day 5, bw, kbs, run, shoot

In the PM: 
Joint mobility
Dynamic stretch 
25 min Steve Nash shooting drill (140 makes)
Band stretch for flexibility 

120 min coaching basketball practice

Took a 10 min break and grabbed some water before doing bw and kb work.

3 x 5 dhnk chin-ups 
1 x 25,20,15,10,5 push-ups 
1 x 15,10,10 body rows w/ bar 
1 x 10 janda sit-ups
* 30 sec rest between sets 

3 rounds:
1 x 45# kb
5/5 x 1h swings 
5/5 x 1h clean
45 sec jump rope (100+ jumps)

5-1 down and back sprint ladder 
*1 min rest between each rung

Relaxed stretch and foundation drills 

Before bed:
Cold shower 
Foundation drills 

Monday, December 29, 2014

Mon: 12/29/14, rebuild day 4, bw, shooting

In the AM:
Quiet time (journal, devotions, homiletics)

In the PM: 
On the court:
Joint mobility
Dynamic stretch 

Went to the weightroom to do some bw work:
3 x 5 DHNK pull-ups 
1 x 25,20,15 strict push-ups 
1 x 15,10,5 body rows, feet up w/ bar
Did some handstand holds 
1 x 15 janda sit-ups
* 30 sec rest between all sets

On the court before practice:
50 x made free throws
50 x made alternating elbow shots

90 min coaching 

Band stretching and foundation drills to cool down

Before bed:
Cold shower 
1 x 25 strict push-ups 
Foundation drills 
1 x 25 strict push-ups 

Comments:
Good overall day. The handstand holds hurt the right side of my back when kicking to get up into them so I will just stop doing these. No real reason to do them anyways, I can just do kb presses. 

Sunday, December 28, 2014

Sun: 12/28/14, rebuild day 3, stretching

AM: 545am, 5 degrees, clear
Quiet time 
(Journal, devotion, homiletics, prayer) 

In the PM: 
Did some light stretching and went to bed early. 

Saturday, December 27, 2014

Sat: 12/27/14, rebuild day 2, kbs, deads, lsd run

AM: 600am, 25 degrees, cloudy
Quiet time 
(Journal, devotion, homiletics)

Later in AM: 1000am, 37 degrees, sunny
4 mile run @ easy pace (approx 40 min)
Then:
Yoga and foundation drills 
Then: 
Cold shower 

PM: 730pm
2 x 5 sumo deadlift @ 225#
2 x 5/5 1h press @ 45#
2 x 5 dhnk rafter pull-ups 
2 x 5 goblet squat @ 80#
1 x 20 2h swing @ 80#
1 x 100/100 step suitcase carry @ 45#
Then: 
Cold shower 

Comments: 
Nutrition: fasted 16 hours 
Notes: went to bed at 845pm, hit all major movements + run. I have junior tmrw so training will have to take place in PM. 

Wed: 12/24/14, kbs, mobility

In the afternoon: 
Joint mobility
then:
2 x (1-3) 1h press ladder @ 20kg
2 x 5 DHNK pullups (on cadence)
2 x 5 goblet squat @ 36kg 
5 x 10/10 1h swing @ 20kg
then:
1:00/1:00 oh hold @ 20kg
1:00/1:00 offset farmer carry @ 1 x 20kg, 1 x 36kg
1:30 x FLR 
then:
Hot/cold shower 
Foundation training drills  

Before bed: 
Hot/cold shower 
Joint mobility
Sealfit hip mobility
Box breathing (4 count)

Comments: 
Push, pull, squat, hinge, loaded carry. 

Fri: 12/26/24, Rebuild day 1, kbs, deads, lsd run

Early Afternoon: 
4 mile run @ easy pace on empty stomach (approx 40 min)
then:
yoga and foundation drills x 10 min.

2 hours later: 
2 x 5 sumo deadlift @ 225#
2 x 5/5 1h press @ 45#
2 x 5 dhnk rafter pull-ups 
2 x 5 goblet squat @ 80#
1 x 20 2h swing @ 80#
1 x 30 breaths FLR 
then: 
Cold shower 
Foundation drills 

Comments: 
Nutrition: fasted 17 hours 
Notes: focusing on building endurance base as the priority. Strength work will be easy strength and will be supplemental to endurance work.

Thursday, December 25, 2014

Wednesday, December 24, 2014

Tue: 12/23/14, JM, Hip mobility

Early AM:
Cold shower 
Joint mobility 
Sealfit hip mobility


Monday, December 22, 2014

Saturday, December 20, 2014

Sat: 12/20/14, run, kbs

In the AM: 
25 min run @ easy pace 

Douse 2 x 5 gallons 
Joint mobility
Dynamic stretch 

1 x (5-1) 1h press ladder @ 20kg
5 x 10/10 1h swing @ 20kg
3 x 10 goblet squat @ 20kg

Suitcase carry holds @ 20kg
FLR x 30 slow breaths 
Foundation drills 
Upper body work w/ bands 
Cold shower 

Nutrition: 
Am: 2 x cup of coffee 
1245: 4 eggs, turkey, cheese, 2 x cookie



Fri: 12/19/14, rest

Thursday, December 18, 2014

Thur: 12/18/14, kbs, coaching

Afternoon: 
Joint mobility
Then:
1 x (1-5) 1h press @ 20kg
5 x 10/10 1h swing @ 20kg
1 x 20 breathing goblet squats @ 20kg
2 x 5 DHNK rafter pullups 
Then: 
Hot/cold shower 
Relaxed stretch 

In the PM: 
Coaching, GAMEDAY.

Comments:
Still sick with sinus infection. Can't kick cough. 

Wed: 12/17/14, sick, recover

Lots of hot showers and stretching 

Sick with sinus infection

Tuesday, December 16, 2014

Tue: 12/16/14, coach, shoot, kbs, run

In the PM: 
Coaching x 90 min 
Then: 
Steve Nash shooting drill x 20 min 
(150 makes)

Then: off the court 
5 x 10/10 1h swings @ 20kg
2 x 5/5 1h press @ 20kg
1 x 20 breathing goblet squat @ 20kg
Then: cool down 
10-1 strict push-up ladder 
(Run 1 x down and back in between each rung)
Relaxed stretch 

Comments: 
I am in terrible cardiovascular shape.

Mon: 12/15/14, kbs, h&m

In the AM:
Hot/Cold shower
Joint mobility
Foundation drills

In the PM:
Joint mobility
then:
5 x 10/10 1h swings @ 20kg
1 x (1-5) 1h press ladder @ 20kg
1 x 20 breathing goblet squats @ 20kg
then: cool down
brief yoga
hot shower

Later in the PM:
Coaching, gameday.

Monday, December 15, 2014

Fri: 12/12/14, health and movement

Early AM:
Hot/Cold shower
Joint mobility
Foundation training

Sun: 12/14/14, health & movement

In the afternoon: 
Outside, 48 deg, clouds, fog
Douse 2 x 5 gallon
Joint mobility
Foundation drills 



Saturday, December 13, 2014

Sat: 12/13/14, health & movement

In the AM: 
Hot/cold shower 
Power breathing 
Joint mobility 
Foundation and balance drills 


Thursday, December 11, 2014

Thur: 12/11/14, s&s 8, coaching

In the PM: 
5 x 10/10 1h swing @ 20kg
1 x (5-1) 1h press @ 20kg 
1 x 25 breathing goblet squats @ 20kg
Then: cool down
Foundation work
RIS (hams, groin, lb)
Hot/cold shower 

Later in the PM: 
Coaching, GAMEDA (won 70-39 against Bethany Academy)

Wed: 12/10/14, h&m, coaching

In the AM:
Hot shower
Joint mobility

In the PM:
Coaching x 120 min

Tuesday, December 9, 2014

Tue: 12/9/14, basketball, s&s 7, coaching

In the PM: 
Coaching x 2 hours 
Then: 
Steve Nash ahooting drill x 15 min
(>120 makes)
Then: 
5 x 10/10 1h swings @ 45#
2 x 8/8 1h press @ 45#
2 x 8 goblet squat
Then: 
Hot/cold shower 

Monday, December 8, 2014

Mon: 12/8/14, coaching, foundation

In the PM: 
Coaching, GAMEDAY.

Later in the PM:
Some foundation lower back work 

Sunday, December 7, 2014

Sun: 12/7/14, s&s 6, basketball, foundation

In the AM: 
Foundation lower back
Then: 
1 x (7-6-5) 1h press @ 45# 
1 x (14-12-10) goblet squat @ 45#
5 x 10/10 1h swing @ 45#
Then: cool down
10-1 strict push-up breathing ladder 
Hot/cold shower
Relaxed stretch 

In the PM: 
Dynamic stretch 
Then: 
60 min of basketball

Saturday, December 6, 2014

Sat: 12/6/14, s&s 5

Early afternoon: 
1 x (15-10-5) 1h press @ 20kg 
5 x 10/10 1h swing @ 20kg
1 x (15-10-5) goblet squat 

Fri: 12/5/14, coaching

Early AM: 
Hot/cold shower 
Joint mobility
Dynamic stretch 

PM:
Coaching

Friday, December 5, 2014

Thur: 12/4/14, s&s 4

Early AM:
Hot/Cold shower
Joint mobility
Dynamic stretch

Early Afternoon:
Warm up: General
Joint mobility
then:
2 rounds:
5 x goblet squat @ 20kg
5/5 x halo @ 20kg
10 x supine bridge w/ 3 sec hold at top
then:
5 x 10/10 1h swing @ 20kg
1 x 5/5 windmill @ 20kg
1 x 10/10 1h press @ 20kg
then: cool down
10-1 strict pushup breathing ladder
Hot shower

Late afternoon: 
Coaching x 120 min


Thursday, December 4, 2014

Wed: 12/3/14, s&s 3

Early AM: 
Hot/cold shower
Joint mobility
Dynamic stretch 

In the PM: 
Joint mobility
Then: 
5 x goblet squat @ 20kg
5/5 x halos @ 20kg
10 x supine bridge w/ 3 sec hold
--2 rounds
Then: 
5 x 10/10 1h swings @ 20kg
5 x 1/1 reverse TGU 
Then: cool down
5-1 DHNK chin-up ladder 
Relaxed stretch 

Later: 
Coach x 90 min 


Wednesday, December 3, 2014

Tue: 12/2/14, coaching

Early AM: 
Hot/cold shower
Joint mobility
Dynamic stretch 

In the PM: 
Coaching, game and film review.

Tuesday, December 2, 2014

Mon: 12/1/14, coaching, BSF

Early AM: 
Hot/cold shower 
Joint mobility
Dynamic stretch 

In the PM: 
Coaching and BSF.

Sunday, November 30, 2014

Sun: 11/30/14, s&s 2

In the AM:
Warm up: 
Joint mobility

2 rounds: 
5 x goblet squats @ 45#
5/5 x halos @ 45#
10 x supine bridge w/ 3 sec hold

Workout: 
5 x 10/10 1h swings @ 45#
5 x 1/1 reverse TGU @ 45#

Cool down: 
Played with kb
Relaxed stretch 

In the PM: 
Contrast shower 
Joint mobility 
Dynamic stretch 

Saturday, November 29, 2014

Sat: 11/29/14, s&s 1

In the PM: 20 degrees, windy
Douse 2 x 5 gallons
Warm Up:
Joint mobility

2 rounds:
5 x goblet squat @ 20kg 
5/5 x halos @ 20kg
10 x supine bridges 

Workout:
5 x 10/10 1h swings @ 20kg
5 x 1/1 reverse TGU @ 20kg 

Cool down: 
Some 1h rows and pushups 

Comments: 
Struggling to find a goal or program so giving simple and sinister a try. We will see how long it lasts. 

Friday, November 28, 2014

Thursday, November 27, 2014

Thur: 11/27/14, walk

Early AM: 0 degrees, windy
Contrast shower 
Power breathing 
Joint mobility
Hip mobility 
30 min walk @ fast pace 


Wed: 11/26/14, contrast shower, coach

Early AM: 
Contrast shower 
Power breathing 
Joint mobility
Dynamic stretch 

In the PM: 
Coach x 120 min

Comments: 
Sleep: 7 hours 
Nutrition: poor
Notes: I am exhausted when I get home at night so if a workout is going to happen it needs to be done in the morning. 


Wednesday, November 26, 2014

Tue: 11/25/14, contrast shower, coach

600am, basement
Contrast shower
Joint mobility
Dynamic stretch

500pm, gym
Coach x 120 min

Comments:
Sleep: 7 hours (no alarm)
Nutrition: bad, ate a whole pizza
Notes: Skipped workout to eat pizza and watch a movie with the wife.

Monday, November 24, 2014

Mon: 11/24/14, douse, quiet time, training 5/40, coach

730am, basement
Contrast shower
Joint mobility
Dynamic stretch

1100am, office
Quiet time 3/40 (Journal, devotion, prayer)

330pm, basement 
Workout:
2 x 8/8 1h press @ 45#
2 x 8 goblet squat @ 80#
2 x 8 DHNK rafter pullup 
1 x 20/20 1h clean @ 45#

Cool down:
Coach x 120 min
Relaxed stretch

Comments:
Sleep: 6.5 hours
Nutrition: 2 meals 
Notes: feeling a cold coming on. Took some vit d, c and zmc.

Sunday, November 23, 2014

Sun: 11/23/14, quiet time, douse

700am, cabin, in front of the fire 
Quiet time 2/40 (devo, journal, prayer)

800am, 37 degrees, cloudy
Douse 2 x 5 gallons (underwear, barefoot)
Power breathing 
Joint mobility
Dynamic stretch 

Comments:
Sleep: 7 hours 
Nutrition: 
- 1000am - eggs, sausage, bread, coffee
- 700pm - beef and potato soup, bread, cheese

Saturday, November 22, 2014

Sat: 11/22/14, quiet time, douse

200pm, cabin, in front of the fire 
Quiet time 1/40, Journal, Devotion, Prayer

300pm, 35 degrees, cloudy
Dousing 2 x 5 gallon bucket of ice cold lake water (underwear, barefoot)
Power breathing 
Joint mobility
Dynamic stretch 

Comments: 
Sleep: 6 hours 
Nutrition: 2 meals 
Notes: always feel at peace and at ease up north. Good to get away. 

Friday, November 21, 2014

Fri: 11/21/14, contrast shower, coach, BSF, quiet time

600am, basement
Contrast shower (5 degrees and windy this AM outside so did contrast shower instead)
Joint mobility
Dynamic stretch

720am, office
Quiet time (Devotions, Journal, Prayer)

500pm, gym
Coaching x 120 min
Game film x 30 min

800pm, home
BSF prep x 30 min

Comments:
Sleep: 7 hours
Nutrition: 2 meals 
Notes: tired to went to bed early after BSF prep.


Thur: 11/20/14, douse, training (4/40), qt, coach

730am, outside, 11 degrees, clear
Douse 2 x 5 gallons (underwear, barefoot)
Joint mobility 
Dynamic stretch
Power breathing

1100, office
Quiet time (Journal, BSF, Devotions, Prayer)

400pm, gym
Coach x 3 hours 


800pm, basement 
Workout: 
2 x 5 deadlift @ 225# (both sumo)
2 x 5/5 1h press @ 45#
2 x 5 DHNK rafter pullups 
2 x 5 dbl kb front squat @ 2 x 45#
2 x 10/10 1h swing @ 45#
200 step farmer carry @ 2 x 45#

Cool down: 
FLR x 50 controlled breaths

930pm, outside, 10 degrees, windy
Douse 2 x 5 gallons 
Joint mobility 
Relaxed stretch 

Comments: 
Sleep: 7 hours 
Nutrition: 1 meal in PM, snack at lunch
Notes: no deadhangs due to rafter beam. FLR's and farmer carries felt good. Lower back feels great. Deadlifting with a wider stance helps me to focus on pulling with my hips and hamstrings. 

Wednesday, November 19, 2014

Wed: 11/19/14, training (3/40),

430pm, gym
Warm up: 
Joint mobility x 10 each

Workout: 
2 x 5 deadlift @ 225# (1 regular, 1 sumo)
2 x 5/5 1h press @ 45#
2 x 5 DHNK chins on cadence 
2 x 5 goblet squat @ 75#
100 step farmer carry @ 2 x 75#

Cool down:
Lots of deadhangs and FLR
Relaxed stretch 

930pm, basement
Some joint mobility, stretching and pushups.

Comments: 
Sleep: 7.5 hours 
Nutrition: more than normal, decent
Comments: adding in deadhangs and flr along with more loaded carries as suggested by guys on Dan John's forum.

Tue: 11/18/14, coach

In the PM: 
Coaching x 120 min
Game film x 120 min 

Notes: 
Sleep: 7 hours 
Nutrition: terrible 
Notes: coached then watched game film. No training today. Lower back feels great. Need to find a way to program cardiovascular efforts in with snow and ice outside and no access to a rower. 

Tuesday, November 18, 2014

John Frieh Interview

Hotseat: John Frieh
This Portland mountaineer specializes in first ascents.
NU
John Frieh’s foot was the first ever to leave a boot print on the upper northwestern ridge of the West Witches Tit.

The peak, which sits on Alaska’s Stikine Icecap, is one of eight successful first ascents that Frieh has made since 2009—often-dangerous climbs up routes that have never before been attempted. All the while, Frieh held a full-time job at Intel, meaning he’d often leave early on a Friday to fly from Portland to Alaska, where he’d then hire a private pilot to drop him off on an isolated mountain far from the nearest town. He’d complete his climb, then return in time for work on Monday morning.

Happily, Frieh quit his job at Intel early this year and has a mysterious job “helping” a billionaire “with some things,” which he says allows him to have a more flexible schedule.

Frieh, 36, a Eugene native, started climbing when his parents signed him up for the Boy Scouts. Frieh steadily became more involved in climbing, eventually tackling peaks that took two days to travel to from Anchorage, a journey that required three different planes plus a six-hour drive.

Frieh and four other climbers will lead seminars as part of the Portland Alpine Festival this week. The festival, hosted by Mazamas, Oregon’s 120-year-old climbing club, includes film screenings, presentations from the five climbers on some of their most difficult ascents, and classes on climbing techniques and planning. WW talked to Frieh about the draw and dangers of first ascents.

WW: What’s it like to go somewhere no one else has ever been? 
John Frieh: It’s pretty intimidating. The remoteness and the loneliness—you know when you go camping and you think the stars are a little brighter and you notice how quiet it can be when you’re not in the city? It’s a similar feeling for me, that reminder that if something does happen out here, it’s all on us. Maybe it’s fulfilling some childhood idea of maybe someday I can be an astronaut. But it’s definitely a unique feeling.

How do you plan for a first ascent?
A lot of it is just honestly standing below it and looking at it and trying to understand what you’re seeing. And that also comes from years of climbing smaller things that might look similar to what you see in Alaska. There’s a lot of strategy that you might try and put in place on the ground, but a lot of times it’s problem-solving in real time as you work your way up the mountain.

Have you been in situations you’ve been unprepared for?
Yeah. I’ve had some falls on mountains—which even though you use the ropes and the safety equipment, falling through the air with sharp objects attached to yourself—not recommended. I’ve had some routes that we thought we could get off the face a certain way. We got to where we thought we were going to get off the face, and it turned out it was actually pretty unsafe. So we had to find a different way off the mountain, and we had to climb through some pretty scary stuff. It worked out, obviously, but I had to start conserving food because I didn’t know how much longer it would take to get off the face. This last one in May, we were on the go for 36 hours without sleep. We stopped a couple times to melt water, but it was more or less continuous movement. We just barely made it back to camp and crawled into the helicopter as the weather was changing and got really lucky on that one. Because if not, we probably would have had to sit in there for like a week before he had been able to pick us up.

What is it about first ascents that’s so addicting?
I like that the most important muscle is probably the one in between my ears. I like to see: Am I capable of this? Can I deal with not only the physical stresses but maybe the mental challenge of it? That feeling, you might get it on routes that have been done before, but it’s greatest on first ascents.

- I imagine that climbing a mountain that can throw a bunch of curve balls at you is pretty humbling.
It’s pretty simple: Mountains can kill you. If anyone thinks otherwise, then they’re fooling themselves. People get all excited about their fitness like, “I can bench press this much.” Mountains don’t care how much you can bench press. You have to be very humble, or your climbing career will probably be very short.

Mon: 11/17/14, training (2/40)

430pm, gym
Warm up:
Joint mobility x 10 each

Workout:
2 x 5 deadlift @ 225# (1 set close stance, 1 set sumo)
2 x 5/5 1h press @ 50#
2 x 8 dhnk chin-up
2 x 8 goblet squat @ 50#
2 x 15 side bends @ 60#

Cool down:
90 min coaching

Comments:
Sleep: 7 hours
Nutrition: 2 meals + late night snack.
Notes: Feel fresh, lower back feels great. One thing I have noticed is if I add in loaded carries of any kind at the end of a workout where I deadlift, my lower back feels awesome the next day. No soreness or stiffness at all. 

Monday, November 17, 2014

Thur: 11/13/14, Mike Boyle 1 kb

In the PM:
Coach x 2 hours 

After practice: 
Joint mobility
Dynamic stretch 
Shoulder mobility w/ bands
Some swings, goblet squats, bottoms up press and windmills @ 30# kb

3 x 10 2h swings @ 80#
(30 sec rest between sets)

2 rounds: 
10/10 x gs reverse lunge @ 45# kb
5/5 x 1h press @ 45# kb
30 sec rest 

2 rounds: 
10/10 x 1h sl rdl @ 45#
5 x DHNK pullups 
30 sec rest 

Core cluster x 25 each 
Flr x 50 breaths 

Relaxed stretching

Comments: 
Sleep: 7 hours 
Nutrition: 2 meals. Need to get back to 1.
Notes: 
- 6 hours x work
- 2 hours x coaching 

Sun: 11/16/14, training (1/40)

800am, outside, 20 degrees, clear
2 hours of snow removal 

800pm, basement
Warm up: 
Joint mobility x 12 each

Workout: 
2 x 5 deadlift @ 225# 
2 x 5/5 c&p @ 45# kb
2 x 5 DHNK pullup 
2 x 5 Dbl kb front squat @ 2 x 45#  kbs
1 x 20 Dbl kb swing @ 2 x 45# kbs
200 steps farmers carry @ 2 x 45#

Cool down: 
A bunch of arm work w/ bands
Some Kneeling ab wheel rollouts 
Relaxed stretching 

Comments:
Sleep: 9 hours 
Nutrition: 2 meals 
Notes: I always forget how rejuvenated my body feels when I do this type of workout. Quick, easy, leave feeling fresh

Sunday, November 16, 2014

Sat: 11/15/14, housework

Housework all morning

Fri: 11/14/14, rest, coach

Rest, coach, attend fundraiser

Comments:
Sleep: 6 hours
Nutrition: 2 meals
Notes:
- 6.5 hours x work
- 2 hours x coach

Thursday, November 13, 2014

Wed: 11/13/14, rest, coaching

rest due to coaching.

Comments:
Sleep: 6 hours
Nutrition: Good. 2 meals
Notes:
- 6.5 hours x work
- 3 hours x coaching

Wednesday, November 12, 2014

Tue: 11/11/14, rest, coaching

Rest due to schedule.

Comments:
Sleep: 4.5 hours
Nutrition: Solid, 2 meals
Notes:
- 6.5 hours x work
- 3 hours x coaching

Tuesday, November 11, 2014

Mon: 11/10/14, rest, coaching, bsf

Took a rest day to give my elbows a break.

Comments:
Sleep: 6.5 hours
Nutrition: 2 meals, sandwich at lunch, leftover hamburger for dinner.
Notes: Schedule about to get really busy with basketball starting.
- 6 hours x work
- 3 hours x coaching
- 2 hours x  BSF

Sun: 11/9/14, hwe (day 6)

In the AM: 
22 min run w/ some big hills

100 x pushups 
100 x core cluster

20 x squats 
20 x lunges (10 each)
20 x split jumps (10 each)
10 x squat jumps 
1 min rest 
-- 2 rounds 

Played with my 45# kb a bit 

Relaxed stretch 
Hip mobility work

Comments: 
Sleep: 7 hours 
Nutrition: cereal and coffee for breakfast

Sunday, November 9, 2014

Sat: 11/8/14, hwe (day 5)

During the day: 
100 x pushups 
100 x sit-up variations 

Before bed: 
Relaxed stretch 

Comments: 
Sleep: 6.5 hours 
Nutrition: 2 meals, both large. Felt a bit lethargic. 

Friday, November 7, 2014

Fri: 11/7/14, hwe (day 4)

During the day: 
200 x pushups 
150 x sit-ups 

PM: 
20 min run @ easy pace

Relaxed stretch 

Comments:
Sleep: 8 hours
Nutrition: 1 meal at night.

Thursday, November 6, 2014

Thur: 11/6/14, hwe (day 3)

During the day: 
275 x pushups 
250 x sit-up variations 

Comments: 
Sleep: 7 hours 
Nutrition: 2 x meals. Had some bread and cheese for lunch and chicken and rice for dinner.
Notes: felt better eating 1 meal a day. After lunch felt a bit full and sluggish. Energy and productivity went down. 

Wed: 11/5/14, hwe (day 2)

During the day: 
260 x pushups 
200 x situp variations 

Before bed: 
Joint mobility
Hip mobility 
Steve Nash balance drill 

Comments:
Sleep: 6 hours 
Nutrition: 1 meal @ 8pm, had coffee, Gatorade and a slice of cheese during the day.
Notes: Alertness and energy very high during the day. Front of shoulders and core a bit sore but not bad. 


Wednesday, November 5, 2014

Herschel Walker - Article from SI

A man's stride betrays whether he has found his own way...I love to run swiftly. And though there are swamps and thick melancholy on earth, whoever has light feet runs even over mud and dances as on swept ice. 
Thus Spoke Zarathustra
—FRIEDRICH NIETZSCHE
It was the early spring of 1974 and the kudzu vines began to leaf and spread. Menfolk in Wrightsville, Ga., put up their long guns and, hearing frogsong, broke out the bass gear. Baseball season opened. Things burgeoned.
The local track and field coach was stirred, as only an athlete-outdoorsman can be, by the warming weather. Tom Jordan was glad to be back outside, in the sun, with his track team. A strong, able-bodied, accessible man, he was accustomed to questions from Wrightsville's youngsters with a yen for self improvement and he took their questions seriously, even though he knew most of his suggestions would be followed briefly, if at all. He remembers one of those youngsters—Herschel Walker—with special clarity.
"Herschel was 12 when he came to me wanting to know how to get big and strong," Jordan says, "and I told him what I told the other kids who asked me. 'Do push-ups, sit-ups and run sprints,' I said. He just thanked me quietly and walked away. To be honest, I didn't give it much thought. Herschel was short for his age [about 5'3", 100 pounds], and he wasn't particularly fast, even though he had some older brothers and sisters who were excellent athletes.
"The next time I paid him any mind was that coming fall. I hadn't seen much of him during the summer and when I saw him in September I was amazed at how he'd muscled up. I asked him what he'd been doing and he smiled and said, 'Just running, Coach, and doing my push-ups.' He was getting faster, too, but back then I mainly remember how strong he was for a boy his age. Later that year, when he was 13, we had the tumbling mats out one day and he and I got to wrestling, and damned if he didn't flip me once, big as I was."
But though young Herschel had grown larger, stronger and faster, he was still shorter than most of his classmates, weaker than his father and two older brothers and slower than not only a half dozen or so of the boys his age at school but also slower than one of his sisters, Veronica, 18 months his senior, who's now a sprinter for Georgia. Yet he was not discouraged, because he was gaining on them, and because he felt he knew how to gain still more. Coach Jordan had told him how, a year before. Push-ups, sit-ups and sprints. Push-ups, sit-ups and sprints.
During that first year Walker had done these exercises every day, unless rain kept him from sprinting along the road leading from his house down to the highway. Jordan had never said how much to do, just to do those three things, regularly. To Herschel, "regularly" meant every single day, and by the end of that critical first year he had done more than 100,000 push-ups, more than 100,000 sit-ups and had sprinted nearly half a million yards. He almost always did his push-ups and sit-ups in the evening, while he was either studying or watching television or, more usually, both. During every commercial break he would pump out a quick 25 push-ups and 25 sit-ups or would alternate the push-ups and sit-ups, doing 50 push-ups during one break, then 50 sit-ups during the next, until he had accumulated approximately 300 of each.
As for his running, throughout each summer and on almost every school day in clement weather he would run series after series of short sprints, most of them 30 yards or less, most of them up the hill to his house. Many of them were run against Veronica or, later, his younger brother Lorenza. "We'd wait till the sun set in the summertime," says Veronica, "and then we'd race."
Throughout junior high Herschel was to follow this remarkable regimen every day, every year. He grew taller, and by the ninth grade he stood about 5'10" and weighed 185 pounds, and the muscles of his chest and shoulders and thighs were thick and full. But a couple of boys in his grade still could outrun him. And he had yet to beat Veronica. The prescription? Push-ups, sit-ups and sprints; push-ups, sit-ups and sprints. And prayer.
"One of the things I used to pray for every night was for God to let me beat Veronica," Walker recalls. "I promised that I'd train hard and live a Christian life if only He'd let me get faster." Finally, after his sophomore year in high school, he (and maybe He as well) raced Veronica for perhaps the thousandth time, and this time Walker beat her. And then he beat her again.
"I was crushed," she recalls. "I'd always been able to beat old Bo and I wasn't planning ever to let him outrun me. I cried all night and then decided to quit track, but Mama talked to me and helped me see that it had to come sometime, Herschel outrunning me."
And, of course, as everyone knows by now, in his junior and senior years Herschel out-or overran everybody else in Georgia. But even during the heaviest workouts of his track and football seasons, he never failed to do his push-ups and his sit-ups and, when he had the time and the light, his sprints. He never lacked the will. Later on, he even added a little distance work. Says Jordan now, "I remember telling him one day early in his senior year that we were concentrating so much on his sprinting, he'd have to get any distance work on his own. Then, a few months later, I called out to his house late one evening and his mother told me he was out for his after-supper run—about four miles. He'd been doing it for months, she said. And all I'd done was mention it."
When assessing the path to his present eminence, the one phrase with which Walker is most comfortable is Hard Work. "I keep hearing and reading about all this talent they say I've been blessed with," he says, "but I don't see it that way. For a long time I never understood I was blessed, except for having such a good family and all. But I do see I have been blessed, though not in the way people think." He pauses, then points to his head. "This is where I've been blessed. Not in my body. People can't believe how little and slow I was. But I was, and I remember. And I know Coach Jordan showed me the way and God gave me the strength to carry on through all those years.
"My mind's like a general and my body's like an army. I keep the body in shape and it does what I tell it to do. I sometimes even feel myself almost lifting up out of my body and looking down on myself while I run sprints. I'll be coaching myself from up above. 'Come on Herschel,' I'll say to myself out loud, 'pick up those knees. Pump your arms.' If an army stopped training it wouldn't take long for it to fall apart. An army needs discipline, just like a man does."
One of the ways Walker trains his almost frighteningly disciplined mind is through the practice of karate. "I got into it from watching those Bruce Lee films, just like everybody else," he says, "but once I began reading and thinking about it, I saw it as a way to discipline myself, my power. Sometimes I train with a local instructor in Athens, but I always do it for an hour or so every night in my room, by myself. I never miss. I think it helps me in sports as well as in my studying. At first I did it because I wanted to be tough, but I think I can say I'm beyond all that now."
If Walker has gone beyond the "get tough" stage—and both his subsequent behavior and his face, which in repose is so very still as to seem somehow Oriental, would tend to support his assertion—he is one of the few Westerners to have so quickly internalized the Zen foundations of karate and transcended the initial generative hostility of most American boys to whom the activity appeals.
His karate teacher, Lawrence Huff, observed recently that while Walker enjoyed the repetitive forms—thekata—of karate, "he also likes to spar. And man, he could definitely become a world champion if he had more time to train. I think he could be a world champion in ballet if he really wanted to be. And he still has an urgent need to better himself."
The words of another teacher are perhaps instructive here. "He's the most unique athlete I've ever coached," Georgia Football Coach Vince Dooley said recently. "His combination of raw talent and dedication is unbelievable. You'd think that he might rest on his superior ability from time to time, but he never does. He's amazingly disciplined. He always sits in the exact same chair in our team meetings and he sits up straight and doesn't fidget. He pays close attention to everything that's said and he never forgets a thing. Also, he's often the first one to the workouts, and he always does more than he's asked to do in practice or in a game.
"I think that what happened back in Wrightsville when he was a boy—being outrun by Veronica and being small and everything—might have been the best thing that could have happened to Herschel. That feeling he had of not being the best may have given him just enough of a complex to instill that powerful drive to succeed."
The idea gives pause. Physiologists and sprint coaches agree on one thing—the ability to run truly fast is a natural gift; training is said to only marginally enhance performance. A physically mature individual can expect training to provide little more than a 5% improvement in sprinting speed—from a 10 flat 100-yard dash to a 9.5, for example. So, unless the experts are all mistaken. Walker was born with a genetic predisposition for extraordinary speed. Other premier sprinters almost without exception remember having always been faster than their age-mates.
What distinguishes Walker's background from those of other world-class sprinters is on the one hand his size and his relatively late maturation, and on the other the fact that he just happened to grow up with a bunch of kids who could really burn it. "It was freakish, really," recalls Jordan. "In Herschel's small graduating class there were four or five others who were 10 flat or under at 100 yards. Those kids had always been in Herschel's grade as he grew up, and they'd always been fast."
Compared to his swifter schoolmates, Walker had unusually large bones, and it seems possible that he simply matured later than other world-class sprinters because of his heavy bone structure, as a bullmastiff will mature more slowly than a whippet. And when such an athlete comes from a loving, religious family led by a mother who always asked "one hundred and ten percent" of her children, and grows up in an environment in which not only many of his classmates but also his own sister can outrun him, that athlete just may feel sufficiently marginal physically to develop those sorts of compensatory psychological mechanisms usually possessed by the non-gifted or the actually inferior, improbable as it seems.
Although the whole concept of "complexes" is currently in disfavor with some psychiatrists, it's interesting to note that Dr. Albert Adler, one of the analysts most closely associated with these sorts of theoretical constructs, has argued that people with real or imagined inferiorities might well, if they had understanding, encouraging parents, compensate and transform their weakness into strength.
In any case, whether or not one subscribes to the notion that Walker was first given an All-Universe pair of designer genes and then, compensating or not, provided the "Hard Work"; or to the notion that God simply rolled up His sleeves on March 3, 1962, spit on His hands and decided to show folks what would happen if He really tried, the secret is out: Herschel Walker is one of a kind.
As to just how rara an avis he is, consider that Norm Van Brocklin once said that Walker could join any NFL team, that day, and be a starter. Walker was 17 years old. Consider also that at a height of between 6' and 6'1" and a weight of approximately 222 pounds, he has had a vertical jump, without a run, of 40½". (One way to determine the output of physical power: multiply the subject's weight in kilograms by 2.21, and then multiply that product by the square root of the subject's vertical jump measured in meters. Walker's leap of 40½" [1.03 meters] at his body weight of 222 pounds [101 kilos] produced one of the highest power outputs ever recorded—226.5.)
No wonder the crowd in Wrightsville used to leap to its collective feet in roaring anticipation every time Walker, who was an excellent high school basketball player, broke free near the goal for a stuff. No wonder Gary Phillips, Walker's high school football coach, recalls with a smile how college recruiters would begin to whine, salivate and pray for Mephistopheles to show up as Herschel would thrust his incredible 17-year-old body so heartstoppingly high into the air that his head seemed even with the rim.
Consider also that even though Walker has a physique that many bodybuilders would commit any number of unspeakable acts to possess, he developed this heroic structure without the benefit of one of the most ubiquitous aspects of major college football—weight training. Few people who have seen him line up in the starting blocks of a sprint—a lion among cheetahs—or who have looked closely at his combined size and muscularity can believe that he became what he is without frequent doses of iron. Even the handful who realize the magnitude of his push-up workouts—by now he may actually have done 1,000,000—suspect that he must have done at least some work with the weights. Fact is, he has done some lifting, although not since high school, and even then it was infrequent and haphazard, only done during part of the football season in his senior year.
There were no weights at Johnson County High in Wrightsville until the beginning of Herschel's senior year. Coach Phillips recalls, "We finally scraped together enough money to get a few weights, and naturally I was curious to see how much Herschel could lift. I'd hoped to use 250 pounds as a sort of goal for all the bigger players on the team, but I remember watching in amazement that first day as Herschel took that 250-pound barbell and pumped it up and down, up and down, like it was made of Styrofoam. After he was finished he looked over at me, genuinely puzzled, and said, 'Coach, 250 ain't heavy.' "
Phillips estimates that Walker spent no more than six or eight hours in the weight room that fall. That's all, folks. Since going to Athens and bursting upon the consciousness of Bulldog football fans, Walker hasn't trained with weights at all. But he has been strength-tested with the rest of the football team, and his natural strength, augmented by those hundreds of thousands of push-ups, have allowed him to bench-press 375 pounds once and 225 pounds—his approximate body weight on his last test day—for 24 repetitions. Only a seasoned lifter can appreciate how astonishing those figures are, and how much training it would normally take for a 225-pound man to be able to match Herschel's ability to chin himself with either hand. Or, for that matter, how unlikely it is for anyone to have a percentage of bodyfat estimated at under 5%, especially in a body fueled almost exclusively by hamburgers.
Of course, one of the reasons Walker doesn't follow Georgia's long-established weight program is that rather than participate in the team's winter and spring workouts, he runs track, indoor and out. But, one wonders, don't most Georgia track athletes train some with the weights in season? Yes. Does Walker? No. And doesn't the Georgia football team have an in-season maintenance program with the weights? Yes. Does Walker take part? Well...no. The reluctance of conditioning coaches to put Herschel on a weight program is understandable. They no doubt realize that a weight-room injury to their wunderkind could quickly result in his becoming an assistant B team coach at the Christian Country Day School in Katmandu. Moreover, the coaching staff reasons, with some justification, that because the purpose of a weight program is to make an athlete strong, and because Walker is already strong as a thousand-dollar mule, why tempt fate?
Dooley says forthrightly that Georgia's policy is for Walker to design his own program during the season. Dooley knows how hard Walker works, and he feels much as the owner of a perfectly tuned, frequently needed Maserati would feel were someone to suggest that perhaps the car would go even faster if it had some major work on the motor.
To lift or not to lift, that's the question for Walker, free to choose his own training program. His answer is startling. "Nobody ever really asked me why I don't lift. They only ask me how I got so big without lifting. The truth is, I knew weights would help me. I've seen them help too many football players and too many track men. But up to now my body's gotten stronger and faster every year on my old program, and what I reckon I'll do is to try and see how long I can keep improving without the weights. One thing's sure. Soon as I don't make gains, I'm going on a good weight program. The way I figure it, all the other guys my age have lifted for years and they've already just about reached their physical potential. I figure that when I kick in with a weight program, it ought to add some solid weight and really give me a lot more power." He smiled as he finished this distinctly thought-provoking statement, made at least partly to himself. Scores of defensive players can testify to the percussive force Herschel already produces, especially when he has the time to take a step or two. When those opponents are either overcome by, or forced to gang up to contain, the shock of a head-on hit by Walker, they at least have the satisfaction of knowing they were bested by a man whose combined size and speed—whose power—is unmatched in history. And is growing, because of a continued genetic flowering and further refinements, zealously pursued, in his basic exercise program. To his regular push-ups Walker has added hand-stand press-ups and push-ups done with someone on his back to increase the resistance. During the past summer he also has included sprint swimming in his routine of upper-body work. The swimming was added when Walker, in the pool by himself one day, noticed that a modified form of the breaststroke, in which his body surges more upward than forward, gave his chest, shoulders and upper back a terrific workout. This past summer he swam every day he was able to get to a pool.
One thing is certain: When Walker decides the time has come to lift, he will lift. And lift. Even his oldest friends can't remember when he wasn't a worker. "I recollect old Herschel way back in junior high doing all those push-ups," says Milton Moorman, Walker's good pal since elementary school. "He'd do 'em and do 'em. And run? I remember when he used to drag me over to the track on Sunday afternoon, our one day off, and we'd pull the tire till I couldn't pull it no more. But Herschel, he'd be pulling on it till it got slap dark."
The tire was a device rigged up by Jordan; it involved putting a 16-pound shot inside a truck tire and attaching the tire to a 15-foot steel cable, which was then tied to a leather belt around the runner's waist. Dragging the tire developed Herschel's leg and hip power, as did his run-without-ceasing assault on the slight grade leading 110 yards up to his house from the highway. "I wish I had a dollar for every time Herschel ran up that hill," his mother says. "Him and Veronica and the other children would race and race. Even me and my husband would get into it. Later on, some of the time when Herschel couldn't get nobody to race him, he'd go out back to the field and chase those horses around. Herschel wanted to be good mighty bad."
The influence of his big, solid family, and especially of his mother and their shared religious faith, cannot be overlooked in any explanation of Herschel's character. "Last year in Athens I asked Herschel if he ever heard Mama talking to him while he was doing something like running or studying, and he laughed and asked me was I crazy, that Mama was down in Wrightsville," Veronica said recently. "But when I told him I was serious, he said, 'Yes, I do, Veronica. I hear her all the time. I can feel her with me just as plain as day.' She always told us to strive, to always give one hundred and ten percent. That's what she always said, a hundred and ten percent. And that's what we still hear her say."
The training Walker got from Christine Walker still shows in small but revealing ways. "The other day I got up even earlier than usual because I had an early appointment," he told a visitor not long ago, "and I left my room without doing something I always do—making my bed. Well, all morning I had that bed on my mind, all rumpled up back there in my room. Finally, just before noon, I couldn't stand it anymore and I went back to the dorm and made it up." But lest the unkempt among us feel at all sorry for a person in whose life regularity is so paramount, we should remember that Picasso worked hard at his craft almost every day of his long life and that Kant was so systematic in his daily walks in Königsberg that the hausfraus were said to set their clocks by his passing.
One of the things this passion for scheduling has allowed Walker to do is to excel in the classroom—he has at least a solid B average as a criminology major—while maintaining his athletics, his personal conditioning program and an interview calendar that would have daunted Hubert Humphrey. Herschel is proud of his schoolwork, understandably so, and resents any suspicion that his good marks result from his prowess on the playing field. He goes to class every day he's in Athens and he keeps up with his work. He graduated as president of the honor society in his class in high school because he lugged an armful of books home every evening after practice and studied late into the night.
Of course, the fact that he thrives on half the normal amount of sleep does give him a daily four-hour advantage over the rest of us. And this with no alarm clock. When asked what would happen if he went to sleep at 10 p.m. or so, he replied, "I've tried that a couple of times, but I just wake up at two or three the next morning." Although he lionshares certain traits with his siblings, such as thick bones and speed afoot, his sleeping patterns, consistent since his midteens, are his alone.
Many explanations exist for such a condition. One of particular interest centers around the fact that many strength athletes who have used large amounts of injectable testosterone, the male hormone, to improve their performances have noticed that one of its side effects was that they were rarely able to sleep for more than four or five hours at a time. The point of this observation is most definitely not to suggest that any reason exists to even suspect that Walker would use testosterone, but merely to speculate as to whether or not he may, as part of his genetic makeup, have a level of natural testosterone far beyond the norm. Were this so, it might even help explain his upper body, which looks rather like a dark brown, triangularly shaped nylon sack filled with just the right number of 16-pound shots.
But whether it is his body or his mind that wakes him early each morning. Walker fills his days with a sense of purpose far beyond his years. "I know I've been called to do something special," he says softly, sounding for all the world like Frodo Baggins agreeing to bear to Mordor the Ring of Power, "but I'm not sure what it will be. Maybe it will be in football, but football's only part of my life. All I know is that my part is to strive to do my best. To try and not to quit. If I can just do that, I reckon I'll be shown the way."
Sometimes when he says such serious things it is easy to be cynical, to suspect disingenuousness. But too many people of too many perspectives will testify to the fact that Walker's maturity and sense of mission are genuine, though not so cloying that he lacks either youthful high spirits or humor. His love of dancing, for instance, is such that he will break into the wave, say, or the gigolo at the first sound of a record he likes, regardless of where he is; he's as subject to music as wheat is to wind. In addition, he has a subtle wit, sometimes self-deprecating, as revealed in his description of his role as a tree in a high school play. Burt Reynolds had dropped by to watch practice one day, leading an interviewer to ask whether acting was something Walker had ever considered. "I was in a play when I was a senior," he said.
"A play?"
"Yeah. I was a tree."
"A tree? Did you have any lines?"
"No, but I was an awesome tree."
Or tongue in cheek, as evidenced in a televised interview following the recent Clemson game. It seems that one of the Clemson players had been quoted in a South Carolina paper as saying he'd been "dreaming of hitting Herschel." This quote, as such quotes are wont to do, found its way to the bulletin board of the Georgia training room. And, as fate would have it, the Clemson player responsible for the quote was the one whose body was crumpled by an oh-so-replayable block Walker threw early in the second half. All of which gave Walker the opportunity, when asked by the commentator about the block, to refer to the newspaper quote and say, with a small smile, "Well, I'm glad I was able to help make his dreams come true."
It is to be hoped that the future will find him increasingly willing to make such fine comments. A good sign is that he does seem to have gradually become more plainspoken. He has never lacked confidence, but he has the rural Southerner's deep-seated dislike of the loudmouth. And to this natural repugnance has been added supporting advice from people such as Ford dealer Bob New-some, his advisor and former employer in Wrightsville, a man who has given much to, and received much from, his relationship with Walker.
"I guess I've told Herschel a lot of times that he'd do well to let his ability speak for him, at least at first," Newsome says. "And I'm so proud of him, of how he's done, and how he's handled the celebrity business. I probably give him too much advice, but I can't help myself. I think of him the same way I do my sons. I do. And I used to be bad on the race question. I was wrong and I know it because of what Herschel has meant to me. Ten years ago, if anyone had told me I'd feel toward a black person like I've come to feel toward Herschel, I'd have just laughed. But he's helped me see past all that, and I'm thankful to him."
In lifting himself so far, Walker has lifted others, and not just other athletes. The chaplain of the Georgia football team, the Rev. Claude McBride, describes many instances of Walker's sensitivity and care in ministering to the needs of those around him, white and black. To many people ensnared in racial dilemmas, Herschel seems to walk a tightrope, but perhaps race is one more area in which he doesn't share the limitations of others. He has a serious romantic relationship now—the first of his life—with a former half-miler for Georgia, Cindy DeAngelis, a woman his own age from New York, whose father is Italian and whose mother is Argentinian. They are in love.

Herschel Walker is already a world-class sprinter, a football player of unprecedented ability and potential and a young man preternaturally wise. It is going to be fascinating to watch as he follows his calling, wherever it leads him. It will be especially fascinating to watch him confront the many pitfalls sure to lie in his path—the Balrogs and the Wizards and, most crucially, his own growing power. May he outhit, outwit or outrun them all.

Tuesday, November 4, 2014

Tue: 11/4/14, hwe (day 1)

During the day: 
400 x pushups
400 x situp variations 

Before bed:
Joint mobility
Balance drills 
Hip mobility

Comments:
Sleep: 6 hours
Nutrition: 1 meal at night. Incredibly alert.
Notes: With basketball starting next week, BSF leadership, work and taking care of my son I have very little, if any, time for a structured workout moving forward for a while. I have been reading about Herschel Walker and his workouts and will be doing pushups, situp variations GTG style throughout the day and then running or endurance work in any free time that I may have. If I have a bit of extra time on a given day or on the weekend I will throw in some deadlifts and play with my kettlebells. I will see if this will work with my schedule and make adjustments as needed along the way. Joint mobility, stretching and balance drills will get done upon waking up or before bed.

Mon: 11/3/14, rest

Rest due to work and BSF.

Comments:
Sleep: 5.5 hours
Nutrition: 1 meal in the PM. Lots of energy throughout the day. Only coffee until the meal.
Notes: Incredibly alert.

Monday, November 3, 2014

Sun: 11/2/14, rest

Rest due to Friends Thanksgiving.

Comments:
Nutrition terrible. Ate a ton again.

Sat: 11/1/14, rest

Rest due to Friends Thanksgiving.

Comments:
Nutrition terrible. Ate a ton.

Fri: 10/31/14, Str (Mike Boyle 1 kb)

In the PM:
Joint mobility

4 x 10 2h swings @ 80#
(20 sec rest between)

5 x goblet squats @ 80#
5/5 x 1h press @ 45#
-- 2 rounds, no rest

10/10 x sl rdl @ 45#
5 x DHNK pullups
-- 2 rounds, no rest

Relaxed stretch

Comments:
Weight: 198#
Notes: Good quick session. Focused hip snap on the swings.

Friday, October 31, 2014

Thur: 10/30/14, 1.85m TT

In the PM: 
400m run @ easy pace 
Dynamic stretch 

1.85 mile run (11:34, 6:15mpm pace)
90 sec rest 
400m sprint (1:25)

Relaxed stretch 

Comments: 
Weight: 198#
Notes: run was easy. Not tired at all. Paced my captain who had to make 1.85 miles in <12:00 (6:30mpm) he is our post player so we adjusted the time and all I had to do was stay behind him and make sure he kept moving. Test for rest of the players is 2 miles in <12 min which I passed at the end of September. Trying to figure out the next goal/objective. Onward. 

Thursday, October 30, 2014

Wed: 10/29/14, rest

Rest, conditioning test tomorrow and I am pacing my captain. Goal for him is to run 1.85 miles in 12:00 which is 6:29 pace. After which he will receive 90 seconds of rest and then run 1 x 400m run in under 1:30. He is a big boy but has been working hard. Hopefully he will make it.

Comments:
Achilles feels fine. Haven't been able to do much running lately due to some Achilles tendinitis (I think) so we will see how the legs and lungs feel. 6:30 pace should not be a problem.

Tuesday, October 28, 2014

Tue: 10/28/14, Str (Mike Boyle 1 kb)

In the PM: 
6 min run (4 min easy, 2 min fast)
Dynamic stretch 
Hip mobility drills

2 x 5 goblet squat @ 30#
2 x 10/10 1h swing @ 30#
2 x 10 strict push-up 
2 x 10 shoulder dislocate w/ band
2 x 5 DHNK pullups 

3 x 10/10 2h swing @ 80#
(30 sec rest between sets) 

5 x goblet squat @ 80#
5/5 x 1h press @ 45#
-- 2 rounds, no rest

10/10 x 1 leg rdl @ 45#
5 x DHNK pullups 
-- 2 rounds, no rest

2 min x front plank 
1 x 10/10 windmill @ 30# (slow)
1 x 10 rdl off 6 inch step (slow)
1 x 100 calf raises off 6 inch step
Band stretch 

Comments:
Followed structure of Mike Boyles 1 kb workout. Structure and setup very similar to how our strength trainer set up our workouts in college. This type of template, paired with sport specific work (basketball, soccer, hockey ect) is excellent. 

Warm up
Power movement 
Strength superset #1 
Strength superset #2
Core movements/loaded carry 
(Cover Dan John's 5 basic movements, do a lot of single leg work and correctives and hammer your core)

Left Achilles still a bit tender. Will rest and stretch tomorrow and then run conditioning test w/ my captain on Thursday. Then new training plan starts.





Mon: 10/27/14, rest

Rest, left achilles really sore.

Comments:
Achilles really tender. Not sure why. 2 mile conditioning test got changed to Thursday so I will try to rest up and so some rehab to be ready to go.

Sunday, October 26, 2014

Sun: 10/26/14, 1480m run, 370m runs, push, pull, kb work

Early AM: 45 degrees, clear, windy
Dynamic stretch 

1480m run (5:28, explore pacing strategies)

3 x 370m run / 60 sec rest 
(All under 1:17)

6-1 pullup BL
2 x 25 pushups 

3 rounds w/ 45# kb
10/10 x 1h clean 
10/10 x 1h swing
20 x pushups 

Joint mobility 
Relaxed stretch 

Comments: 
Weight: 198#
Nutrition: really poor. Chili feed. 
Notes: right calf a little tight, exploring pacing strategies, the one that seems to work best is to start off fast, run first 800m at really quick clip, then slowly ease back when body starts to slow down, never going more than 1 or 2 sec off goal pace and then gutting out the last 400-500m. Starting out fast gives me some time to work with so all I have to do is just hold on during the middle 800-1200m or so. 


Sat: 10/25/14, walk, recovery

In the AM: 
3 mile walk w/ junior 

Comments: 
True rest day. Felt great. No work, no projects, took a nap and played with junior. 


Fri: 10/24/14, walk, recovery

In the AM:
4 mile walk 

In the PM:
Hot/cold shower 

Comments: 
Spent day with junior.

Thursday, October 23, 2014

Thur: 10/23/14, ES

In the AM: 5:30am (7 hours)
Hot/cold shower 
Joint mobility 
Dynamic stretch 
Steve Nash balance drill x 3/3

In the PM: 
Joint mobility
Dynamic stretch 
Steve Nash balance drill x 3/3

2 x 5 deadlift @ 225#

DF kb complex: 
6 x each movement @ 45#, 45#
Goblet squat 
2h swing 
1h swing R/L
1h clean R/L
1h press R/L
1h high pull R/L
1h windmill R/L
DHNK pullup 
Strict push-up x 2
-- 5 min rest between rounds 

1 x 10 kneeling ab wheel rollout 
(Long pause on last rep)

Relaxed stretching 
Hot/cold shower

Comments: 
Weight: 196.6# (lowest in a while)
Nutrition: lately has been no breakfast, some bread and cheese for a light lunch, and big dinner of meat and veggies/fruit. Lots of coffee during the day. Need to increase water intake.

Wed: 10/22/14, ES

AM: 6am (6.5 hours)
Hot/Cold shower
Joint mobility
Dynamic Stretch
Steve Nash balance drill x 3/3

In the PM:
Joint mobility 
Dynamic stretch 
Steve Nash balance drill x 3/3

2 x 5 DHNK pullups 
2 x 5 goblet squat @ 45#
2 x 10 2h swings @ 80# 

2 x 5 deadlift @ 225#
2 x 5/5 1h press @ 45#

CB kb complex: 
3 x 5 reps on each movement @ 45#
1h swing R/L
1h clean R/L
1h high pull R/L
1h LCCJ R/L
-- must complete all 3 sets of 5 reps w/ both hands before moving on to next excercise, cannot put kb down. 

1 x 10 kneeling ab wheel rollout
1 x 10 rdl @ 30#
1 x 10 windmill @ 30#

Comments: 
Felt really good. Took my time and relaxed. Kb complex is a lot of time under load. 

Tuesday, October 21, 2014

Tue: 10/21/14, 2220m run, kb work

In the PM: 
2,220m run (8:06, 5:52mpm pace)
(Splits: 113,117,118,124,125,125)
Then: cool down
400m walk @ easy pace

Later in the PM 
Kb complex @ 30# kb + 6 x DHNK pullups, 12 x strict pushups 
Then: 
2 x 5 RDL @ 80#kb
2 x 5/5 1h press @ 45# kb
2 x 5 DHNK pullups 
10-8-6-4-2 1h swings @ 45# kb
Then: cool down
Joint mobility 

Comments: 
Weight: 198#
Finally kicked sinus infection and nasty cough, felt good to run after over a week of no training. Stride felt good, wind was ok. I'll be good for 2 miles in <12 min when I test with the captains in a week or two. When run times drop, so does strength. Need to find a way to fix this. 



Mon: 10/20/14, rest

rest due to work and BSF prep/lesson.

Monday, October 20, 2014

Sun: 10/19/14, rest - juniors baptism

Juniors baptism and had the family and inlaws over. Rest. Feeling better and finally over being sick. Monday starts last 2 weeks before conditioning test. Should go just fine.

Sat: 10/18/14 - Manual labor

Yard work and building a railing around deck. Still sick with junior.

Saturday, October 18, 2014

Wednesday, October 15, 2014

Tue: 10/14/14, rest, sick

Rest, junior and I sick. 

Comments:
Weight: 197.5#
Work super busy right now.

Tuesday, October 14, 2014

Monday, October 13, 2014

Sun: 10/12/14, manual labor, dock work

1 x hour of dock work to finish up then spend a couple hours on winterizing cabin and fall cleanup.

Sat: 10/11/14, manual labor, dock work

Dock work - all day. Lots of loaded carries and awkward lifts.

Fri: 10/10/14, rest due to travel

Rest, traveled up north.

Thur: 10/9/14, 1850m run, kb work

Early AM: right after wakeup 
Contrast shower 
Joint mobility
Dynamic stretch 

In the PM: 
Dynamic stretch 
Then: 
1850m run (6:51, 5:57mpm pace)
Then: cool down
400m walk 

Later in the PM: 
Joint mobility
Then: 
1-45# kb
4 x 5/5 1h swing 
4 x 5/5 1h clean
4 x 5/5 1h health snatch 
Then: 
1-45# kb
1 x (5-1) 1h strict press 
1 x (5-1) windmill 
1 x (5-1) DHNK pullup 
1 x (5-1) goblet squat 
Then: 
3 x 10/10 long breaths farmer carry hold @ 80#
Cold shower 

Late PM: before bed
Cold shower
Joint mobility
Dynamic stretch

Wednesday, October 8, 2014

Wed: 10/8/14, 1480m run, Kb complex

600am
Cold shower 
Joint mobility
Dynamic stretch 
1 x 25 x supermans
1 x 25 x leg levers 
1 x 1:00 FLR

520pm, 59 degrees, sunny
Quick dynamic stretch 
Then: 
1,480m run (4 laps in 5:18)
Then: cool down
370m run @ med pace (1:16)
Played with junior 

Then: later 
Joint mobility
Then: 
Kb complex: goblet squat, swing, 1h swing, clean, 1h strict press, 1h high pull, rdl, 6 x each (all one set) @ 30#, 30#, 45#, with 6 x DHNK pullups, 12 x strict pushups, 30 sec rest between rounds. 
Then: cool down
1 x 15 kneeling ab wheel rollout
1 x 30 superman back extensions 
1 x 60 sec FLR
1 x revolving plank @ 30 sec per side
Band stretch 
Cold shower 

Comments: 
2nd day of no grains. Feel really good. Or or close to it on the 1480m run.




Tue: 10/7/14, manual labor, correctives

530pm, 55 degrees, windy
3 hours pouring cement stairs

Then: later
Contrast shower
Joint mobility
Dynamic stretch

Comments: 
Pulled my lower back doing cement work. Spent a lot of time on mobility and corrective work before bed. I need to get it back together by Saturday to take dock out. 

Tuesday, October 7, 2014

Mon: 10/6/14, Rest

Rest due to work, family time and BSF.

Comments:
Weight: 198#
Since I was gone all weekend hunting, I spent some needed time with my son then taught all evening at BSF.

Monday, October 6, 2014

Thurs: 10/2 - Sun: 10/5 - Hunting

Duck and goose hunting in North Dakota.

Comments:
Weight upon return: 198#
No idea how this was this low. Nutrition was crap and sleep patterns way off.

Thursday, October 2, 2014

Wed: 10/1/14, work

All day: 55 degrees, wind and rain
14 hour day at work marking and hauling boxes. Lots of loaded carries.

Comments:
Nutrition was minimal until dinner. Was tired so just got some lasagna and potatoes on the run from Lunds.

Tuesday, September 30, 2014

Tue: 9/30/14, 2 mile TT, manual labor

530pm, 56 degrees, cloudy, windy
2 hours of manual labor. Hauling and backfilling stair frames with dirt and finished last bit of framing. 

Then: later 
Dynamic stretch 
Then: 
2 mile time trial (8.5 laps, Excelsior Commons)
(Splits: 1:18, 1:19, 1:21, 1:21, 1:23, 1:22, 1:24, 1:23, .48)
Then: cool down
10 min walk @ easy pace 
10 min walk @ fast pace 

Comments: 
Weight: 198#
Last 800m is the gut check. At 1.5 miles is when the voices started talking to quit but I am glad I pushed through and did not fear the distance or pace. Weight loss really makes this easier. My pacing was pretty solid overall except for 7th lap. 


Mon: 9/29/14, rest

Rest due to work and BSF.

Monday, September 29, 2014

Sun: 9/28/14, tennis, jm

930am, 81 degrees, sunny
6 hours of ripping out concrete stairs and then framing in new ones into the hill at the front of the house.


Then later

45 min on tennis with my sister 
Then: cool down
Cold swim in the lake 

Then: later 
2 hours of framing in stairs. 

Comments: 
Weight: 198#
Big day of housework as I am trying to get everything prepped for winter. Full day of hard labor. Got a great workout playing tennis and then the cold swim in the lake felt awesome. Water is much colder than anticipated.


Saturday, September 27, 2014

Sat: 9/27/14, 1480m run, 740m runs, kbs

600am
Contrast shower
Joint mobility
Dynamic stretch

Later: 530pm, 80 degrees, sunny
Dynamic stretch
Then:
1480m run (5:18, PR)
Rest 1 min
740m run (2:40)
Rest 1 min 
740m run (2:40)
Then: cool down
1600m run @ easy pace 
400m walk in the commons. 

Then: later
3 x (1-4) DHNK pullup ladder
3 x 10/10 1h swing @ 45#
3 x 5/5 1h kb front squat @ 45#
1 x 15 kneeling ab wheel
Then: cool down
Cold shower 

Comments: 
Fasted until 8pm. PR on 1480m run, pacing off on first 740m run, went out to fast. Second 740m run ran both laps at similar pace and was much easier. Pacing will be key as will weight. Set a PR as soon as I went below 200#. 

Thursday, September 25, 2014

Thur: 9/25/14, manual labor

2:00pm, 75 degrees, sunny
2.5 hours of laying cement patio. 

Comments: 
Weight: 197.4. 
Nutrition solid but minimal. Will get in some interval work Friday, Saturday and Sunday. Hoping for a time trial this weekend.

Wed: 9/24/14, manual labor

1:00pm, 65 degrees, rain
5 hours of landscaping, hauling/moving cement and concrete off the property and mechanical work on the bobcat. 

Comments:
Didn't run and counted the labor as strength work. Big day of moving, Thursday is pouring cement. 

Tuesday, September 23, 2014

Tue: 9/23/14, 1480m run, 740m runs, dmpm

7:00pm 70 degrees, clear
1480m run @ fast pace
Short rest
Then:
2 x 740m run @ fast pace
Then: cool down
10 min walk w/ systema breathing ladder

Then: later 
2 x 10 goblet squat @ 45#
2 x 20 perfect push-up 
4 x 10/10 1h swing @ 45#
2 x (1-4) DHNK rafter pullup
1 x 15 kneeling ab wheel 
Then: cool down
Joint mobility x 20 each
Cold shower 

Comments: 
Stride felt really solid after a day off. I forgot my watch so ran on feel and went until I felt the familiar feel of sub 6mpm pace. Felt lighter on my feet as well. 


Mon: 9/22/14, rest, work

Training: 
Rest day due to work and BSF. Did a lot of hauling boxes of merchandise so got some loaded carries in. Working on another 40 day plan that will take me right into my conditioning test. It worked so well before I think it will benefit and help me get stronger, faster and lose the necessary weight to not just pass but really dominate the test.

Comments:
Weight: 200#
Right calf a little tender from hill sprints Sunday.

Monday, September 22, 2014

Sun: 9/21/14, hill sprints, manual labor

Training: 10:00am, 60 degrees, windy
5 min run @ easy pace
Then: 
4 x hill sprints, barrington way - excelsior blvd (.16 miles, 260 meters)
(60, 56,56,50 sec, goal was to get each at <6 min mile pace, accomplished on all but first, rest = walk back down after sprint)
Then: cool down
20 min walk/run
Relaxed stretch

Then: in the afternoon
3.5 hours of house work 

Comments: 
Really messed up after the last sprint. Took 20 min to get back to feeling normal. Hill is right outside the house, 260m straight uphill. It is aweful.

Saturday, September 20, 2014

Sat: 9/20/14, manual labor, rest

Training: 5:45am, 67 degrees, clear
Contrast shower x 3
Joint mobility
Dynamic stretch

Then: all afternoon
6 hours of outside work at house.

Comments: 
Weight: 201#
Listened to my body and took a rest day from running. Lots of hard work on the house today, felt good to be outside and to get a sweat up. Cold is almost gone. Secret is lots of vit d, c, mgcz, sleep and contrast showers. 

Friday, September 19, 2014

Fri: 9/19/14, 370m sprints, BW, kbs

Training: 4:10pm, 75 degrees, humid, cloudy
Dynamic stretch 
Then: 
7 x 370m sprint (all <1:15, 1/1 rest)
Then: cool down
400m walk
Relaxed stretch 

Then: later in the PM, at home
Joint mobility
Some goblet squats, pushups, pullups
Then: 
1 x 50 pushups 
1 x 10 strict pullup 
3 x 10/10 1h swing @ 20kg
Core cluster 
Then: cool down
Contrast shower 
Relaxed stretch 

Comments: 
Took longer rest and lowered the time to 1:15 per 370m which is 5:26 pace. Stride felt really good today. Really need to buckle down on weight loss and continue improving power.