Tue: 11/29/16, coach, recover

Wake Up: 530am
Sleep: 5.5 hours
Weight: 205

In the PM:
Coach V/JV practice x 90 min

then:
Coach C1/C2 practice x 90 min

then:
Come home and crash. No energy to train.

Mon: 11/28/16, coach, DMPM day 24, coach

Wake up: 400am
Sleep: 6.5 hours
Weight: ? (prob over 205 due to long weekend)

Coach Var / JV basketball practice x 90 min

then:
Coach strength and conditioning x 50 min

then:
8-5 x dbl kb press @ 45's
8-5 x dhnk pullups
2 x 5 goblet squat @ 45 (5 sec pause at bottom)
2 x 20 2h swings @ 80
Lots of suitcase carries @ 80

in the PM:
Worked with my 1 mile runner
3 x 3 1h c&P
3 x 5 dhnk pullups
2 x 5 goblet squats w/ 123 pause at bottom
15-13-11-9-7-5-3 x 2h swings
Suitcase carries

then:
Coach C team basketball practice x 90 min

then:
BSF x 3 hours

Comments:
Absalutely swamped day.

Sun: 11/27/16, rest/recovery

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.

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.

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.

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.

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.

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

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.

Fri: 11/18/16, Recovery - schedule

Forced recovery day due to schedule

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.

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.

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.

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.

Mon: 11/14/16, DMPM Day 16

Wake up: 400am
Sleep: 6 hours

Cold shower

then:
The seniors on my basketball team had their conditioning test this morning so I proctored and issued the full test of drills and conditioning work. We re-vamped the test this year so it is much more basketball sport specific.

then:
Coach strength and conditioning class x 50 min

then: right after S&C class in about 10 min
2 x 5/5 1h c&p @ 45
2 x 8 dhnk chinups
2 x 5 goblet squats @ 80
4 x 10/10 1h swings @ 45 (did not set kb down)
1 x 20 2h swings @ 80
Farmer carry 2 x 45

In the PM:
BSF class x 2.5 hours

Comments:
Full, long day.

Sun: 11/13/16, Recovery, family day

Wake Up: 600am
Sleep: 6 hours
Weight: 202

Cold shower
Joint mobility

Church in the morning with my youngest son getting baptized. Had the family over to the house afterwords so the afternoon was spent with family and then cleaning up after the party. Tried to catch up on some work at night so no training today.

Sat: 11/12/16, Recovery, family day

Wake Up: 400am
Sleep: 3 hours
Weight: 202

Early AM:
Cold shower
Joint mobility

then:
BSF meetings all morning until lunch time.

then:
Built an obstacle course around the yard for my son so had some fun doing that and running around the house.

Spent the rest of the day with the family. Took a short nap in the afternoon to catch up on some sleep. Had a big fundraiser event last night that ended up going really late so really hurting this weekend on sleep and nutrition / not drinking enough water.

Fri: 11/11/16, DMPM Day 15

Wake up: 530am
Sleep: 5.5 hours
Weight: 202 (crappy nutrition yesterday. Felt and slept like garbage because of it)

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
- hopped into flag football and got in a lot of short sprint and acceleration work.

In the PM:
5-3-2 x 1h press @ 60
2 x 10 goblet squat @ 60
4 x 10/10 1h swing @ 60

Thur: 11/10/16, DMPM Day 14

Wake Up: 430am
Sleep: 7 hours
Weight: 202

In the PM:
Long joint mobility session

then:
5-4-3-2-1 x 1h press @ 45
5-4-3-2-1 x dhnk pullups
2 x 5 goblet squats @ 80
4 x 5/5 1h swing @ 80
20-15-10-5 x 2h swings @ 80
Suitcase carry @ 80

Upper body band work

Later in the PM:
House work. Framed up and built a roof over walkout portion of the basement.

Wed: 11/9/16, Recovery

Wake Up: 500am
Sleep: 6 hours
Weight: 202

Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min

Really busy the rest of the day so no time to train. Body probably needed a little rest as well. Will get in training tmrw.

Tue: 11/8/16, DMPM Day 13

Wake Up: 430am
Sleep: 6.5 hours
Weight: 202

In the PM:
5-3-2 x 1h press @ 60
4 x 5 goblet squat @ 60
4 x 10/10 1h swing @ 60
Suitcase carried kb up and down the stairs at the house

Comments:
Super busy day, had to train in a 10-15 min chunk right before dinner.

Mon: 11/7/16, DMPM Day 12

Wake Up: 400am
Sleep: 6 hours
Weight: 201

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 60 min

then:
2 x 5/5 1h press @ 45
2 x 5 dhnk pullups
2 x 5 goblet squat @ 80
4 x 5/5 1h swing @ 80
2 x 20 2h swing @ 80
Farmer carries @ 75's

In the PM:
Coach baseball team strength and conditioning x 60 min

then:
10 x 2h swings @ 45
10 x goblet squats @ 45
Inchworm out into inverted triangle stretch both sides
10 x pushups then inchworm back
- 3 rounds

2 x 5/5 1h press @ 45
2 x 8 dhnk pullups
2 x 8 goblet squats w/ 123 hold at the bottom @ 45
4 x 10/10 1h swing @ 45
Carry medley @ 2 x 45's

Sun: 11/6/16, Recovery

Wake Up: 630am
Sleep: 8 hours

Spent morning with the family before packing up and heading home. Took a cold shower and got some stretching in. Went to my godparents with the family and had some cowboy ribeyes, mash potatoes, broccoli and good wine. First experience with cowboy rib-eyes and wow... those are a treat.

Sat: 11/5/16, recovery, cabin

Wake Up: 530am

Sleep: 6.5 hours 

Douse 2 x 5 gallons 

Joint mobility 

then: 

Cold plunge in the lake (wow.... cold) 

Spent the weekend up north with the family. A lot of time outside playing with the boys. Cooked some awesome steaks and veggies for dinner. Had a couple beers and a whisky in front of the fire and caught up on some reading before bed. 

Fri: 11/4/16, DMPM Day 11

1h press @ 45
Pullups
Goblet squats @ 45
2h swings @ 80
Suitcase carries @ 80

Upper body band work

Notes:
Quick and efficient. Done in 10 min

Thur: 11/3/16, DMPM Day 10

Wake Up: 600am
Sleep: 7 hours (awesome)
Weight: 200

In the PM:
Coach strength and conditioning class x 90 min

then:
Coach strength and conditioning for basketball team x 60 min

6-5-4-3-2-1 pushup/pupp ladder
Lots of swings and goblet squats from demonstrating and teaching classes
PUPP work
Lots of loaded carries at 70# dbs
8-6-4 dhnk pullups on fatbar

Wed: 11/2/16, DMPM Day 9

Wake up: 500am
Sleep: 6 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min (Dan John's 18 week protocol)

then:
2 x 5 dbl kb press @ 2 x 45
10-8 dhnk pullups
2 x 5 dbl kb front squat
1 x 30,15,10 2h swings @ 80
Farmer carry @ 2 x 45

Upper body band work to finish up

In the PM:
Coach strength and conditioning for baseball team x 60 min

Tue: 11/1/16, DMPM Day 8

Wake Up: 600am
Sleep: 6 hours
Weight: 202

In the late afternoon:
2 x 5/5 1h press @ 45
8-6-4-2 dhnk pullups
10-8-6-4 goblet squats @ 45
5 x 10/10 1h swings @ 45
Carry medley @ 2 x 45

band work to finish (shoulders and elbows are dingy)

then:
Coach basketball team strength and conditioning (humane burpee)