Rest Day

Rest Day

Rest Day

65 pound Front squat/ Push Jerk, 3 reps
Rest
85 pound Front squat/ Push Jerk, 3 reps
Rest
105 pound Front squat/ Push Jerk, 3 reps
Rest
125 pound Front squat/ Push Jerk, 3 reps, etc...

Notes:

1. Women and children can start with 45 lbs. and add ten each set.
2. Give yourself one point for each set successfully completed with 3 reps.
3. End with three more reps at the last weight completed with three reps and
   work your way back down with two more reps (3,5,7,9...) with each reduction
   in weight all the way back to 65 pounds.

"I've never had to cheat. I get 'em with what I got."
- Dave Winfield

Powerclean, 10 reps
Row 500 meters
Powerclean, 7 reps
Row 500 meters
Powerclean, 5 reps
Row 500 meters
Powerclean, 3 reps

Notes:
Can you Powerclean at bodyweight and row sub 1:30 500's?

"Keep your mouth shut and let your racquet do the talking."
- Rod Laver

We've linked to York and, of course, Eleiko.
Check out Ivanko's beautiful line of equipment.
http://www.ivanko.com/

Three to Five rounds of:
Kettlebell Swing, 15 reps
"L" Pull-ups, 10 reps

Notes:
1. Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up where the feet
drop below the hips or the legs bend.

"I'm trying to do the best I can. I'm not concerned about tomorrow
but with what goes on today."
- Mark Spitz

We've received several emails in the last month inquiring as to why
it is that we don't support the arm wrestling community.
Let's start here: http://www.nycarms.com/

Run 5k

"Nothing will ever be attempted, if all possible objections must first be overcome."
- Samuel Johnson

Here is a weightlifting page from Auburn University.
There's some good sequences of the Olympic lifts here. http://www.eng.auburn.edu/users/simonton/weightlifting.html

Rest Day

Rest Day

Five rounds for time of:
Bench press, 10 reps
"L" Rope climb
20 Sit ups

Notes:
1. Pick a 10RM load for bench and use for each set.
2. On rope climb if feet drop below hips on way up or down, climb four times each round.
3. Add one minute to time for each rep below ten on all five sets.
4. Perform sit-ups on glute-ham bench or Roman Chair.

"I got where I am with sufficient talent and then simply by wanting it
more and working harder to get it. And to keep it."
- Dennis Conner

Here are two sites for pole vaulters featuring exercises and drills of
outstanding value for any athlete.
http://web.mit.edu/
http://www.advantageathletics.com/

Clean 5-5-5-5-5 reps

20 inch Box jump, 5 minutes

Notes:
1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads.
2. Count jumps that land securely on box within five minutes.

"Winning isn't everything, but wanting to win is."
- Vince Lombardi

Here's a little weightlifting history and a fun move to play with.
http://members.aol.com/oldstaterd/whatever/split.html

For time:
75 Pull ups
75 Dips

"Great works are done when one is not calculating and thinking."
D.T. Suzuki

John McCallum's piece from September 2001 Milo discussed on Cyberpump:
http://www.cyberpump.com/

Run one minute turn around and run back. "1 in/1 out"
Rest
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
Rest as needed.
"1 in/1 out"

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Work with toughest Kettlebell you can for all three sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

"Games lubricate the body and the mind."
- Benjamin Franklin

Clarence Bass got his Kettlebell and injured himself for months within minutes.
All new movements need to be explored gently, incrementally, and in the
absence of all ego. http://www.cbass.com/KB_Blast.htm

Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
Front Squat / Push-Jerk 3-5-7-5-3 reps
Rest as needed.
"1 in/1 out"

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all five sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or
5 minute cycle.

"All miseries derive from not being able to sit quitely in a room alone."
- Blaise Pascal

Fitness Yale style. Good basics.
http://www.yale.edu/athletic/Strength/implications.htm

Rest Day

Rest Day

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Push Jerk 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Push Jerk 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

"Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks."
- Joe Paterno

There's but one publication that every serious athlete and strength and conditioning coach
cannot do without; that's Milo. http://www.ironmind.com/

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

"When someone tells me there is only one way to do things,
it always lights a fire under my butt. My instant reaction is,
'I'm gonna prove you wrong'."
- Picabo Street

If you participate and practice regularly, passionately with fundamental
movements then reps, sets, periodization, routines and the rest diminish
in significance and importance. The magic is in the movements. Check
out this simple program advocated by Steve Justa. By the way, Mr. Justa
long advocated sticking with a basic movement for six months to a year to
the exclusion of all others. He's as strong as any athlete anywhere.
http://www.tc.umn.edu/~keen0018/produce.htm

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Muscle-up 7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Muscle-up 7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Have someone minimally assist you with the muscle-ups by gently
lifting by the ribs.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle

"Practice without improvement is meaningless."
- Chuck Knox

Here's a message board for serious strength training. http://pub26.ezboard.com/foldschoolstrengthtraining70757frm1

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Thruster 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Thruster 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

"There's always the motivation of wanting a win.
Everybody has that. But a champion needs, in his attitude,
a motivation above and beyond winning."
- Pat Riley

This is basic training at its best.
http://www.naturalstrength.com/features/gdahlin/walk_softly.htm

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

"The ultimate strength and conditioning facility is your own garage-gym."
- Greg Glassman

Your garage-gym is aching for a climbing wall. No garage-gym is complete
without one.Below is a link is to Metolius, a supplier of the hardware needed to
build your own wall.
http://www.metoliusclimbing.com

Rest Day

Rest Day

Once up the rope each minute on the minute for twenty minutes.

Notes:
1. If pace is beyond your current ability, make as many trips up
the rope as you can in thirty minutes.

"It's not who jumps the highest - it's who wants it most."
- Buck Williams

We've been here before; it's worth reading again in case
you missed it. Doug McGuff, MD on the relationship between
muscular, cardiovascular and metabolic adaptations :
http://www.ultimate-exercise.com/therelationship.html

Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back Extension
25 Sit-ups
completes warm-up.

Deadlift 15-10-5-3-3-3 reps.
Deadlift two minutes without rest.

Notes:
1. Fifteen and ten rep sets are light warm-up sets.
Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,
rest as needed for max triples.
3. After last triple, rest as needed to max load on
two minute set.

"All of us get knocked down, but it's the resiliency that really matters.
All of us do well when things are going well, but the thing that
distinguishes athletes is the ability to do well in times of great stress,
urgency, and pressure."
- Roger Staubach

Climbing is perfectly functional and draws from the upper body like
gymnastics. Here is an article by Neil Gresham on "campusboarding."
This is a perfect component to your garage gym.
http://www.planetfear.com/default.asp?channel=climbing

Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back extension
25 Sit ups
completes warm-up.

Perform a Muscle-up every minute on the minute for 20 minutes.

Note:
1. At failure have someone minimally assist you with a gentle boost
from behind about the ribs.

"Aerobic exercise might promote loss of muscle bulk, strength and power,
so that it could be detrimental to sports requiring strength, power and speed."
- Dr. Mel C. Siff

Warm-up ten minutes (bike, row, run, etc....)

Push-press, 15-10-5-3-3-3 reps.
Rest
Push-press, two minutes.

Notes:
1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as load increases and reps decrease.
3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.

"If you aren't playing well, the game isn't as much fun. When that happens I tell
myself just to go out and play the game as I did when I was a kid."
- Tom Watson

Low rep/heavy load training is agreed to be ideal for developing strength. High
rep/low load training (bike, run, swim, row) is agreed to be ideal for developing
cardio respiratory endurance. Yet moderate load/moderate rep training seems
to have little regard in the training community. This is an absurdity that cannot be
logically defended. Peter Twist, strength and conditioning coach for the
Vancouver Canucks understands this:
http://www.playyourgame.com/overload.html

24 inch Box jump, 5 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 10 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 15 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 20 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 25 reps
Squat clean, 10 reps
Rest

Notes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.

"Everything is practice."
- Pele

Here is a charming, honest, simple portrayal of sensible weight loss
from Dan John an Olympic Weightlifting coach: http://danjohn.org/

Rest Day

Rest Day

For time:
1/2 Body weight Clean and Jerk, 21-18-15-12 reps

"The most prepared are the most dedicated."
- Raymond Berry

Quackwatch provides an entertaining and informative overview of common frauds.
Test your naiveté and gullibility!; How many quackeries do you support?
http://www.quackwatch.com/