Tuesday, November 20, 2012

November 21, 2012

There have been a number of individuals who have just completed their seasons in looking to get started training.  I want to offer a piece of advice to all of you and that piece of advice is summed up by two words.  Post Season.  Take some down time to let the body heal up and give yourself a much deserved rest.  Look to take a week off activity and then over a few weeks start gradually increased training frequency, intensity, time and type.  In order to grow we must rest, fix nagging injuries and allow our adrenal system and CNS to have a break. On top of this it will help with your mental state and you will be fully ready to train when the time comes.

 Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 2 of 3
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees

Program 2 Weightlifting
Week 2 of 3
Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

Program 3 CFLA & Conquest
"The Bear Complex"
7 sets of the following sequence
Power Clean
Front Squat
Push Press/Push or Split Jerk (anyway overhead)
Back Squat
Push Press/Push or Split Jerk (anyway overhead)
5 rounds - work up to max load