My workout 4/20

Ideal Pump beforehand

Push Press 3×3 (using the 5/3/1 method)

Chinups

Blast Strap Pushups

Biceps/Triceps work

Ideal Recovery afterwards

Conditioning Workout — with inspiration from Martin Rooney’s Hurricane Training

30 second sprint outside on road, then into the gym for 10x BB push presses and 10x BB rows

Repeat for three rounds

Rest 60 seconds

30-second sprint again followed by 10x KB swing and 5x Tire flip with a jump in and out of the tire after each flip.

Repeat x 3 rounds

Rest 60 seconds

30-second sprint followed by 20x med ball toe touch crunches and 20x med ball russian twists

Repeat x 3 rounds

Rest 3 minutes

Then finish up with Prowler push/sprint 6 x40 yards outside

I recently read a post somewhere by Alwyn Cosgrove about how trainers should have someone training them to keep them on track and challenged in the same way we train our athletes. So I decided to give it a go and I had my buddy Matt Wiggins design a program for me to use for my personal training.

For those of you who don’t know Matt runs a website www.workingclassfitness.com and also blogs here for GI Nutrition. He has fitness and strength training programs that cover MMA athletes as well as regular guys and weekend warriors.

Now I am not gonna post my workouts set for set and rep for rep because Matt makes money selling his training programs and it wouldn’t be fair to him. If you want a good program though go check out his site. And if you are like me and you want something customized, just shoot him an email. For the right price I am sure he will hook you up too

Anyway, Friday I did a lower body workout consisting of squats, power cleans, tire flips and a kettlebell/bodyweight conditioning circuit that was a killer. It’s been a while since I had done some tire flipping and it whacked my posterior chain and grip pretty good. It was a double dose of Ideal Recovery for me after this workout!

As for my athletes, the football players hit up a RE Upper Day with:

Bench Press – Strip Sets x 3 sets

SUPERSET A1. Chinups 3x as many reps as you can up to 10

SUPERSET A2. Cable Face Pulls 3×10

Front Plate Raises 3×10

SUPERSET B1. Barbell Reverse Curls 3×10

SUPERSET B2. Blast Strap Triceps 3×10

New cycle starting for my off-season football players (obviously its off-season for football but I use this term to mean that they are the football players who aren’t playing a spring sport as well such as baseball or track)

MAX EFFORT LOWER

Box Squat with Chains – 3RM

Dumbbell Reverse Lunges 3×10

Reverse Hypers 3×15

Glute Ham Raises 3×15

MAX EFFORT UPPER

Close Grip Thick Bar Bench Press – 3RM

Offset Alternating Med Ball Pushups 3×12

SUPERSET A1. Blast Strap Rows 3×10

SUPERSET A2.   Incline Bench Rear Delt Flyes 3×10

Dumbbell Shrugs with 3-count hold at top of each rep 3×10

“Run the Rack” Dumbbell Curls x 4 different weights x 10 reps at each weight

Track and Field Female Thrower Workout. In-season so working off percentages for deadlift rather than maxing out.

Deadlift – topped out at 215×3

Bulgarian Split Squat Jumps 4×5 reps each leg

Glute Ham Raises 3×10

Reverse Hypers 3×10

Med Ball Rotational Abs Circuit

Two female high school basketball players finishing out their first cycle of training with this workout. Both have committed to schools to play college basketball and are in beginning stages of their training with me to be prepared from a strength and conditioning standpoint.

REP EFFORT UPPER

Pushups 4×15

A1. Lat Pulldowns (straight bar) 3×12

A2. Seated Dumbbell Cleans 3×12

Dumbbell Lateral Raises 3×12

B1. Dumbbell Curls 3×10

B2. Triceps Pushdowns 3×10

Abdominal Circuit

Med Ball Throw/Burpee and Jump Rope Conditioning circuit

Workouts from last night:

Off-season football players starting new cycle with ME Lower:

Box squat with chains – working up to a 3RM

Dumbbell reverse lunges 3×10

Reverse hypers 3×10

Glute ham raises 3×15

Abdominal circuit

Female Track and Field Thrower:

Deadlift – worked up 215×3 not max effort because she is in-season

Bulgarian split squat jumps 4×5

Reverse hypers 3×10

Weighted glute ham raises 3×10

Abdominal circuit

And I have two female basketball players who have already signed for college basketball and started training a few weeks ago in preparation for college. They had lower body today too:

Box jumps 24x total jumps

Box squats – working up to a 5RM

Bulgarian split squats 3×10

Glute ham raises 3×10

Weighted situps 3×10