For the interested::
I’m back home from school now and I just made a dragging sled and a sandbag (inner bags: 2 50#'s, 4 small 25#'s) today… I might go get a large tire and a 10-12lb sledge hammer.
I figure if you build it they (muscle) will come. hehe so tommorrow I ring in the winter training season
I’ll have time to train twice a day and do nothing but sleep eat and help keep the house clean. This is about to be the happiest time of my LIFE haha.
Tell me what you think of the following:
Workout 1:
Various Sprints and/or Agility drills
1 arm snatches (5x3)
Prisoner* Squats
Various Dragging
Workout 2:
Various Sprints and/or agility drills
One arm pushups/pistols (3x5)(superset)
“Cheerleaders” **
Prisoner Dbell Swings
Various Dragging
Workout 3:
Various Sprints and/or Agility drills
OH Squats (Barbell)(3x8)
Prisoner Sandbag Shouldering
Various Dragging
Workout 4:
Various sprints and/or agility drills
Full ROM Handstand pushups (5x3)
Prisoner Cleans
Various dragging
(rep ranges courtesy of Waterbury)
*Prisoner: a term I picked up from zach even-esh meaning to do something high rep. In other words I load it up as much as possible but still do a couple sets of between 30-50 reps.
**Cheerleader: exercise I got from bryce lane. front squat or back squat style…you squat with your implement (barbell, sandbag whatever)…and as you explode upward in your squat your push press the weight overhead.
Morning workout loading:: Tough but not near failure. These are standard iron plates I can’t drop them and I dont want to bust my sandbag
Dragging:: between 25-200lbs emphasis on posterior chain development for speed. Dragging between 20-60yds for repeated bouts.
Sprinting:: between 10-40yd, sometimes hills, sometimes with sled (minimal loading to only effect sprinting speed by 10%), some plyo drills such as 1 leg hops, jump lunges, etc. Some stair running for foot speed. work on improving stride as well.
Agility drills:: cone work to learn to cut fast and shuffle feet, possibly agility ladder work.
Sledgehammer:: If i get one, I’ll use that two days instead of dragging every workout. I have 1 light one (around 6lbs) and I would get a heavier one. Great for gpp and overall development…tire creates plyometric effect as well.
Lifting at Night:: would constitute a westside conjugate based schedule.
The only thing that I know I’m doing for sure are my ME and DE exercises as well as unilateral work (step ups, dumbbell work)… I know the westside format well enough that I can wing it from there.
I’m also doing enough overhead work in the morning that I wont be doing any during the night time lifting will look something like:
ME Bench
Dbbell bench (5x10)
Lat/Upper back superset (5x6-8)
Dips or Shrugs (5x6-8)
DE Squat
OH Squats (heavy, 4x3-5)
Pull- sumo dl or rdl for example (5x8)
Unilateral work (optional)(3x10-12)
SHITLOAD of torso work
DE Bench
Heavy Chins (5x6-8)
Close grip bench (3x5)
bicep crap/shrugs superset(5x6-8)
ME Squat/DL movement
Unilateral movement (4x6-8)
Good Morning(5x6-8)
Pullthroughs Or Dimel dl(3x15-20)
SHITLOAD of torso work
You’ll notice an absence of a lot of back work. This is only true because I already have a pretty strong and developed back. I can bent barbell row more than I can bench, and do 2 chinups with my bodyweight attached so I’m really trying to work on bringing up my weakpoints. I dont have access to a reverse hyper or a GHR (which SUCKS) so i have to make due with whats available.
I’m really not going to be doing shit else other than training eating and sleeping for 3 weeks or so, I’m definitely not worried about over training
Recovery::
Epsom Salt baths (every other night)
Self Massager
10hrs of sleep, plus nap
4 meals + 2-3protien shakes daily
Vitamin C (2grams)
B vitamins
Calcium
magnesium
Zinc
Multivitamin
Greens Plus
Dynamic warmup + light static stretching
K that should be it… anything im missing here…?