General Physical Preparation

It is a good idea to develop a base before you go into any specific and more intense training.  In this phase of training the rep range is generally from 12-15 and in a semestered course where the students lift every day this is 3-4 weeks long.  In a full year course this phase of training is 5-6 weeks long.

Cheers,

Coach G

Power Fit:  Training Log     GPP Week 1-A

 Day 1           Upper                            Date :  _________________       

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Push Up Variation – see list on bleachers for options

Body

3 x 12-20

60 s

2-1-2

 
Overhead Wide grip Lat Pull Downs  

3 x 15-20

60 s

2-1-2

 
Alternating DBell Military Press  

3×12-15/arm

60 s

2-1-2

 
Standing Front Plate Raise  

3 x 12-15

60 s

2-1-2

 
TRX Row

Body

3 x 12-15

60 s

2-1-2

 
Iso Hold DBell Curls  

3 x 12-15/arm

60 s

2-1-2

 
Metabolic Finish – 10 minutes Stairs – walk down and jog up hitting every single step(stay to the right)  

Day 2              Lower                         Date : __________________

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Static Plank

Body

3 x 30-60s

60 s

NA

 
Side Plank

Body

3x 20-30s/side

60 s

NA

 
Kettlebell or DBell Front Squats  

3 x 12-15

60 s

2-1-2

 
KBell Straight Leg Deadlift  

3 x 12/leg

60 s

2-1-2

 
Rear Foot Elevated Split Squats  

3 x 12/leg

60 s

2-1-2

 
Swiss Ball Hamstring Curls (Hips elevated)

Body

3 x 12-15

60 s

2-1-2

 
Metabolic Finish  Burpees – 6-8 Burpees/minute for 10 minutes  

Day 3              Prehab Day                           Date:   ________________

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Band Pull Aparts  

3 x 15-20

60 s

2-1-2

 
Banded Terminal Knee extensions (TKEs)

Purple

3 x 12-15/leg

60 s

2-3-2

 
Shoulder capsule stretch

Black

2 x Full ROM/arm

60 s

slow

 
Y,T,I – thumbs up  

3 x 10s hold

60 s

na

 
Hex Dumbbell Holds  

2 x ALAP

60 s

na

 
Cook Hip Lift  

3 x 8 / leg

60 s

1-1-1

 
Finish with Static Stretching and or extra SMR – see bleachers for several options – work on your tightest joints  

ALAP – As long as possible

Day 4           Upper                            Date :  _________________

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

3 Point Dumbbell Row  

3 x 12-15/arm

60 s

2-2-2

 
TRX or DBell Chest Press

Body

3 x 12-15

60 s

2-1-2

 
Overhand Wide grip Lat Pull Down  

3 x 12-15

60 s

2-1-2

 
Cable or DBell Rear Delt Flies  

3 x 12-15/arm

60 s

2-1-2

 
Back Extensions on Glute Ham Raise  

3 x 12

60 s

2-1-2

 
Lateral Raises  

3 x 12-15

60 s

2-1-2

 
Metabolic Finish – DBell Lift and Twist 4/side/ minute for 10 minutes  

Day 5           Lower                            Date :  _________________       

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Standing Core Routine

Body

2 x through the list

60 s

NA

 
Side Plank

Body

3x 20-30s/side

60 s

NA

 
Munford Matrix  

3  Rounds

60 s

   
Dumbbell or Trap bar Deadlift  

3 x 12-15

60 s

   
Iron Cross Banded Good Mornings  

3 x 12-15

60 s

   
1 Hand Over head Dumbbell Squat – switch hands each set  

3 x 12-15

60 s

   
Metabolic Finish  – 8-12 Push Ups / minute for 10 minutes  

Self Evaluation for the week

Arrived on time every day

Proper Clothing every day

Completed Full Roll out every day

Completed Full Warm Up every day

Intensity – used the full period effectively

Worked on a program every day

Filled in Logbook every day

TOTAL

1

1

1

1

0   1    2   3

0   1   2

1

/10

 

 

 

Stereo Guidelines

I borrowed this idea from Joe DeFranco and have modified it to the abilities of the high school students

Stereo Guidelines

• “Clean” Songs only!!

• Keep the volume at a level so that teachers can teach and coaches can coach, in the gym!!

You can touch the stereo

If you can do:

10 Chin ups or 40 push ups

If not, move away from the stereo!!

NEXT SET !!!!!

Daily Routine

 

Daily Routine

 • Renegade Rollout Routine

• Stretching circuit

• Mobility circuit

•Activate your Central Nervous system

Crank

A Great Workout

from a specific Program !!

Fill in your logbook!!

Stretching Warm Up

This is the list of stretches that we will be using in the warm up at the start of the semester.

Stretching Warm Up before Mobility – 50s/station

1. Standing Hamstring – Foot Elevated on the bench 25s/leg (Weight Room)

2. 1 arm lat stretch on Cable Cross over – 25s/arm (Weight Room)

3. Standing Pec Stretch – arm @ 45 degrees- 25s/arm

4. Seated partner groin stretch

5. 2 Handed arm pit stretch on the wall  -hands above height

6. Kneeling Quad Stretch on the wall – 25s/leg – mats needed

7. Seated Butterfly stretch

8. Straight leg calf stretch – 25s/leg

9. Bent leg calf stretch – 25s/leg

10. Standing Hip Flexor stretch – 25s/leg

Push Up Options

Here is a list of Push Up options for you to try.  Bench press is only one way to work the chest, triceps and shoulders.  Push ups are an essential staple of any good training program.

The push ups increase in difficulty as you move down the list.

1.        Hands Elevated – Bench, Barbell, Dumbbells, Equalizers

2.        Feet Suspended – TRX, Blast Straps

3.        Hands on Bosu

4.        Hands on Swiss Ball

5.        Feet Elevated – Bench

6.        Feet Elevated – Swiss Ball

7.        Gator Crawl – with Dumbbells

8.        T Push Up  – with Dumbbells & Rotation

9.        Hands holding Hockey stick on Swiss Ball

10.      Single Leg TRX – hand stand version

11.      Feet up against the wall

• MOST OF THESE CAN BE MADE MORE DIFFICULT BY ADDING CHAINS OR A WEIGHT VEST

New Rules for Abs – Schuler & Cosgrove

New Rules of Lifting for Abs

New Rules of Lifting for Abs

Hello  Everyone!!

Crunch no more.  That is the basic theme of this book based on the latest research on the lumbar  spine.  A great deal of the studies have been carried out by Dr. Stuart McGill at the University of Waterloo.

The New RULES of Lifting for Abs

Alwyn Cosgrove and Lou Schuler have created another cutting edge book that is worth the read for the ideas that it has.  Alwyn has included some of his latest workouts from Results Fitness in California as well.  We will be posting the new and improved options in the weight room at school.

Cheers!!

Coach G

 

Lebert Fitness – The Buddy System

Hi All,

Entry Number 2 of the New Year and I wanted to share with you a great piece of fitness equipment.  It is the Lebert Buddy System.  Marc Lebert the inventor of the Equalizer, has created another great product that is very versatile, portable and affordable.

The video at the top of the page is the promotional video that Marc released late last year.

Mark came to the school where I work and did a demonstration class for our staff and I received a great deal of feedback as to what a great workout people had with such a simple device.

If you are a trainer/teacher/coach or you work out with groups this is something that you want to look into getting.  It would be great for dry land training for hockey, and so many other team sports.  This is a great alternative to expensive weight rooms and it is totally portable.

Cheers,

Coach G

TRX Gator Crawl

HNY everyone,

This is a new movement that I created for an advanced core exercise for your programs.  Doug Balzarini from Fitness Quest 10 posted a great clip on Elite FTS that had 5 very advanced exercises for the TRX that you may not have seen.  I created my exercise after I watched one of his movements and changed it from tricep explosiveness and more towards core stability.

Here is a link to Doug’s article.

I have several more health and fitness ideas that I will be passing your way in the New year!!

Cheers,

Coach G

Blog of a Badass II

BadassHello  Everyone!!

I wanted to share with you some of my results from working on Joe DeFranco’s Built Like a Badass.

It is a 12 week program that is like nothing I have ever done before.  Intense, diverse and rewarding are my 3 best descriptions for the program.  You definitely need a good base before you venture into this program.

I completed the program 4 times in the last year and here are some of the changes that I have seen.

I now weigh 182 pounds.  I have never been able to get over 180 in my life until this program.  My Percent body fat is the same so I know that I have put on some muscle :)

All Numbers will be before Badass and then after 4 rounds.

Chin Ups Max reps  22  up to 38 ( a number that I never imagined until this program)

Flat Bench 225 up to 240

Box Squat  275 up to 375

Body Weight inverted Row – 23 total reps in 2 sets to 46 reps

One test I did on my own was the Standing Long Jump – 2.52 m up to 2.68 m

In 4 rounds I never broke the elusive 6 minute mile…..I hit 6:01 twice. That is a number that I would like to break…I may need to do that one day on its own away from the killer leg workout.

Joe, thanks for a great program!!  I really enjoyed it!!!  Do you have a new program in the works called Beyond a Badass?????  I may have to create my own hybrid….

Cheers everyone!!

Coach G

Marc Lebert visits GRCI – Equalizers & Buddy System

Hello  Everyone!!

What a great afternoon at work today on the PD Day!!  Marc Lebert, the inventor of 3 fitness products, came to Grand River and took several staff, students and former students through a great workout using his Buddy System and Equalizers.  They are great fitness products that you can take anywhere and give you a total body workout.

If you are looking for a gift idea for a friend in fitness any of his products would make great gifts.  Or for that matter gift them to yourself 😉

Here is his web site and some you tube links as well!!

http://www.lebertfitness.com/lf_products.htm

Equalizer http://www.youtube.com/watch?v=DnPomv5mOvc

Buddy System

Cheers & enjoy the journey,

Coach G

PS – As we were chatting in the parking lot he mentioned that he has another invention on the way so I am very curious and excited to see what it will be!!