1.31.2012

1.31.12

Warm Ups:
- Dynamic Mobility Drills (Ping Pong)
- Jump Rope
- Samson Stretch

Strength Work:
Power Snatches:
- 45x5
- 95x4
- 135x3
- 185x2
- 215x1- I missed this lift last week so I was happy to get it today!

Deadlifts (70%, 80%, 90% of 535):
Warm Up Sets:  225x4, 315x2
Work Sets:
- 375x3
- 430x3
- 482x3- This might be an all time 3RM PR for the deadlift but I can't remember my pre-CrossFit days' records.

Weighted Chin Ups:
- 25x3
- 35x3
- 45x6
 
I wanted to do 18 more chin ups and a conditioning circuit but I ran out of time today.  I guess I was moving too leisurely through my strength sets today.

1.30.2012

Falling behind again...

With apologies to my loyal follower (singular), I am beind again in my training log and have not been able to get any informative posts up.  But this is what I have been doing....

Monday 1.30.12

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:
Back Squat (3 reps at 70%, 80%, and max reps @90% of  405):
Warm Up Sets:  95x6, 185x4, 275x2
Work Sets:
- 285x3
- 325x3
- 365x2

Bench Press (3 reps @70%, 80%, and max reps @90% of 355):
Warm Ups Sets::  45x6, 135x4, 225x2
Work Sets:
- 250x3
- 285x3
- 320x3

Weighted Dips:
- 30 reps @ 60 lbs:  I did 5 sets of 6 reps.

Conditioning:
As Many Rounds as possible in 10:00 of:
- 10 Ring Push Ups (Rings set at the same level as my feet, full turn out each rep)
- 20 Overhead Walking Lunges with a 45 lbs Plate.
Score:  I did 4 full rounds plus 7 ring push ups.  My pressing muscles were pretty smoked from the bench and dips by the time I got to this!

Sunday 1.29.12
Rest Day.

Saturday 1.28.12
Rest Day.

Friday 1.27.12

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:
Power Cleans (5 @65%, 75%, and 85% of 270):
Warm Up Sets:  45x5, 95x4, 135x3
Work Sets:
- 175x5
- 205x5
- 230x5

Weighted Pull Ups:
- 15x5
- 25x5
- 35x7
- Body Weight x 13 (Enough to finish out 30 total reps of pull ups). Tied an all time PR for strict pull ups!

Conditioning:
2-4-6-8 reps each of:
- Power Clean @ 225
- Box Jumps @ 30"

1.26.2012

Thursday 1.26.12

Not my best performance today...

Warm Up:
- Dynamic Warm Up Drills
- Jump Rope
- Thrusters: 50x6, 140x4, 230x2

Strength Work:
Front Squats (65%, 75%, and 85% of 350):
- 230x5
- 265x5
- 298x2- I had absolutely nothing today! I felt weak and dizzy!

Shoulder Press (65%, 75%, and 85% of 225):
- 150x5
- 170x5
- 198x3- Again I just ran out of steam. It may be time to back off, reset, and work back up.

1-Arm KB Press:
- 30 reps @ 70 lbs: I got 9 the first set and ran out of time.

Conditioning:
- I skipped it today since I did the SWAT PT test yesterday on my normal day off, and because I had to get to work.
Ok, I missed the last two days of posts due to limited internet availability.  So Here's What I did in reverse order....

Wednesday 1.25.12
Today was SWAT training day, and we did our annual SWAT PT test, which is a workout called Swat Op Gone Bad.  I've detailed it several times on the blog in the past.  My goal was to get a 350 score.  I only got 336, so there's definitely some room for improvement!  And FPD Swat killed it so it was good to see everyone's fitness routines paying off.

Tuesday 1.24.12

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:
Power Snatch:
- 45x5
- 95x4
- 135x3
- 185x2
- 215x0

Deadlifts (65%, 75%, 85% of 535):
Warm Up Sets:  225x4, 315x2
Work Sets:
- 350x5
- 405x5
- 455x1- Not feeling it today.  This should've been a fairly easy set of 5.  I got real dizzy and light headed for some reason.

Weighted Chin Ups:
- 20x5
- 30x5
- 40x7
- Body Weight x 11, 2 (Just to finish 30 total reps)

Conditioning:
Skipped it today due to the SWAT PT test tomorrow.

1.23.2012

Great Season, 49ers!

Congrats to the 49ers on a great season with some thrilling games.  In particular I think Vernon Davis had an incredible post season this year.  I have been a critic of Davis' with all his dropped passes but he stepped up big in the playoffs!

What I did today...

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:

Back Squat (5 reps at 65%, 75%, and max reps @85% of  405):
Warm Up Sets:  45x6, 135x4, 225x2
Work Sets:
- 265x5
- 305x5
- 345x5

Bench Press (5 reps @65%, 75%, and max reps @85% of 355):
Warm Ups Sets::  45x6, 135x4, 225x2
Work Sets:
- 230x5
- 270x5
- 302x5

Weighted Dips:
- 30 reps @ 50 lbs:  13, 10, and 7.  Finally got 30 reps in only 3 sets, so I'll bump up the weight to 55 lbs next week.

Conditioning:
Thruster and Toes-to-Bar Ladder:
- In 10:00 do one thruster at 135 lbs, then one toes to bar.  Then two thrusters and 2 toes to bar.  Then 3 of each, then 4, and so on for the 10:00 period.  When the time expired I had completed the round of 8 and 1 thruster into the 9th round.

1.21.2012

Some Days You're the Nail

They say some days you're the hammer, and some days you're the nail.  Today was definitely a nail day for me.  Been feeling out of it mentally and not sleeping well, on top of working out late in the day which I don't normally do.  I still got in and did some work though...

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work
Power Cleans (1 @75%, 85%, and 95% of 265):
Warm Up Sets:  45x5, 95x4, 135x3, 185x2
Work Sets:
- 200x1
- 227x1
- 257x 3, 2, 1 (I added wrong, this was supposed to be 252.  Oh well)

Weighted Pull Ups:
- 20x1
- 30x1
- 40x6
- Body Weight x 10, 8, and 4 (Enough to finish out 30 total reps of pull ups)

Conditioning:
- In 10:00 I did 1 KB Swing @ 70 lbs, and 1 GHD Sit Up, then 2 each, then 3, and so on until I got to 10 each.

1.20.2012

Form Follows Function

The sprinter does not try to look like a sprinter.  He trains like a sprinter and ends up looking like one because of it.
Today is a rest day and I thought I'd repost a quick blurb I wrote for The Compound's website two years ago....

Form Follows Function. This is an architectural principle that means the form of a building should be dictated by the function of it. To decide the shape and layout of a structure first will ultimately limit it's functionality. This applies to fitness as well. Don't train for fat loss or muscle size (form). Instead, train to be stronger, faster, better conditioned, and more athletic. Train to function better and with INTENSITY, and the form will follow. Form follows function is a good motto for all athletes, tactical or otherwise. If you want to look strong, then BE strong. Keep on training hard.....

1.19.2012

What is your excuse?

Staff Sgt. David Flowers, of Detachment 3, 366th Training Squadron, box squatting in his CrossFit workout at Eglin Air Force Base, Fla. The explosive ordnance technician was officially returned to duty in June after he lost his right leg and suffered major damage to his left leg in a land mine explosion in Afghanistan in 2009. In August, he begins training to be an EOD instructor at the Navy EOD School. (U.S. Air Force photo/Samuel King Jr.)
Every weak, out of shape person has an excuse about why and how they got that way:  time limitations, genetics, age, etc.  I guarantee you your excuse isn't good enough.  This article illustrates someone who has a legitimate excuse, but chooses not to use it. 

Warm Up:
- Jump Rope
- Dynamic Joint Mobility
- Samson Stretch
- Barbell Thrusters:  45x6, 135x4, 225x2

Strength Work:
Front Squats (1 rep at 75% and 85%, then max reps at 95% of 340):
- 255x1
- 290x1
- 323x1- I wanted to get at least a double here, but I held my breathe too long coming back up and got really dizzy!

Shoulder Press (1 reps at 75% and 85%, then max reps at 95% of 220):
- 165x1
- 190x1
- 209x2

1-Arm Kettlebell Press (30 reps in as few sets as possible):
- 70 lbs KB x8, 7, 6, 5, 4

Conditioning:
1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score:  330 reps.  I'm making progress!  The test is next week so this is my last practice run.

1.18.2012

7 Tips to Get Strong

Today was a rest day for me from the gym.  While you all are anxiously awaiting my return to lifting something heavy, enjoy this article called The 7 Step Program For Getting Strong

1.17.2012

Are you mentally prepared?

On the heels of  my post Could You Save Your Own Life, 5 people were confirmed dead and about 15 remain missing from the Costa Concordia, which ran aground the night of Jan. 13 near the island of Giglio in the Tyrrhenian Sea. Three people were found alive in the capsized cruise liner. The ship’s captain has been arrested and accused of manslaughter, abandoning the vessel and causing the shipwreck.

This goes to show that you don't know when or where you may need the strength and conditioning necessary to save yourself or others.  You didn't do anything wrong, you were minding your own business, but now you just have to act.
Another aspect of saving your own life is being mentally ready to do so.  How many of us go through life oblivious to the dangers around us because we're too engrossed in beating the next level of Angry Birds, or dominating someone in Words With Friends (even though they started out beating you, but you just keep mounting comebacks).

One of my favorite stories of heroism was the passengers on American Airlines Flight 93 on September 11th.  Those passengers knew what was going on in New York, and that the plane they were on would be used as a weapon unless they did something.  They were mentally ready and did what they needed to do.  They all lost their lives but how many did they save in the process?  We will never know.

I have a habit of always sitting in restaurants with my back to a wall, facing the main dining area and, if possible, the door.  I know who comes and goes, and I've determined who needs a closer look.  I don't sit in the center of aisles at the movies or in crowded places.  I know where all the exits are in any room I go into to.  I size up everyone.  I play out what-ifs in my mind to decide beforehand what I will do when the proverbial excrement hits the imaginary fan.  I'm not a a conspiracy theorist or a nut job, but when I need to act or react to violence or disaster, I will be mentally ready.  I owe it myself and those I'm with.  It's conditioned in me to do these things because I spent the last decade doing it every day.
Do you need to be hyper-vigilant to the point that you're annoying, you're no fun to be with, and you can't relax and enjoy yourself?  Of course not.  But I never heard anyone who has been through a life-or-death situation say they wished they would've been LESS observant or less ready to react to danger.  Ask yourself how mentally ready you are from time to time.  If you don't like the answer, do something about it.

Here's what I did today to be physically ready...

Warm Up:
- Dynamic Joint Mobility
- Jump Rope
- Samson Stretch

Strength Work:
Power Snatches:
- 45x5
- 95x4
- 135x3
- 185x2
- 210x1

Deadlift (1 rep @ 75% and 85%, then max reps @ 95% of 525):
Warm Up Sets:  225x4, 315x2
Work Sets:
- 394x1
- 447x1
- 499x1

Weighted Chin Ups:
- 25x1
- 35x1
- 45x4
- Body Weight x 10, 9, and 5 (Max sets needed to get to 30 total chin up reps.)

Conditioning:
- Skipped it today due to time.

1.16.2012

Fit For Life

Cops have to bee in shape in case the Segways are down for maintenance.
The following is an exerpt from an article called "Fit for Life:  Why We Work Out:

"I started the police academy 30 years ago, and early on I learned a valuable lesson, one that would stay with me for life. The first day of the academy, we were introduced to many of our instructors, one of whom was to be our physical fitness instructor. He was an imposing man with a strong command presence and a physique cut from stone. His first words from the podium still ring in my head: 'When you decided to become a cop, you lost the right to be out of shape.'

For the next 10 weeks, we started every single morning with a full hour of intense PT and DT sessions. Upon graduation, I was in the best shape of my life. But more importantly, I left with an appreciation of why I had to maintain this new physical discipline.

I believed that every day, people were counting on me to be able to do my job. Most days, that was as mundane as driving a car and pushing a pencil. Some days, however, that may entail running down some bad guy, or fighting for my life, or my partner's. I had an obligation to be in condition to do that."

I couldn't have said it better myself.  Read the whole article here.

What I did today...

Warm Up:
- Dynamic Stretching
- Jump Rope
- Samson Stretch

Strength Work:
Back Squat (1 rep at 75%, 85%, and max reps @95% of  395):
Warm Up Sets:  95x6, 185x4, 275x2
Work Sets:
- 297x1
- 336x1
- 376x2

Bench Press (1 reps @75%, 85%, and max reps @95% of 350):
Warm Ups Sets::  45x6, 135x4, 225x2
Work Sets:
- 263x1
- 298x1
- 333x1 (Not feeling strong in the bench today)

Weighted Dips:
- 30 reps @ 50 lbs:  11, 9, 7, and 3.  Almost got it down to 3 sets.

Conditioning:

1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score: 327 reps.
This was a huge improvement from last week.  I don't know what went wrong last week, but 327 after a bunch of strength work is good.  I should be good for hopefully 350-ish if I hit it fresh.  The test is next week so we'll see!

1.15.2012

Rest Day

Nothing but a long walk with the dog this morning.  Back at it tomorrow!

1.14.2012

49ers!!!


What a great, stressful, nail-biting game that was!  Congrats to the 49ers making it to the NFC Championship game next week.  I wonder if they train for function?  Regardless, great game Drew Brees and the Saints but you're taking the bus and we will NOT see you at the pancake social tomorrow!

What I did today...

It was a scheduled rest day but I decided to do some weighted walking by throwing a 40 lbs dumbbell in my backpack and walking 2 miles with the mutt.  It was harder than it sounded.

1.13.2012

The Sport of Fitness

This is a pretty cool video Reebok will be airing on TV to promote their partnership with CrossFit.  Pretty cool.

What I did today...

Warm Up:
- 3 games of Ping Pong (if you doubt that it's a good warm up, try it!)
- Samson Stretch
- Jump Rope

Strength Work
Power Cleans (3@70%, 80%, and 90% of 265):
Warm Up Sets:  45x5, 95x4, 135x3
Work Sets:
- 186x3
- 212x3
- 239x3

Weighted Pull Ups:
- 15x3
- 25x3
- 35x5
- Body Weight x 8, 7, 4 (Enough to finish out 30 total reps of pull ups)

Conditioning
50-Yard Hill Sprints:
- 10 sprints resting only long enough to walk back to the starting line

I love sprints for conditioning and for lower body strength and power.  The weather has been unseasonably warm, so I thought I'd take advantage and get some sprint work in.  If you have the opportunity to sprint once or twice a week at varying distances I think you'll be pleased with what it does for your fitness levels.  I need to get back to doing them more regularly.

1.12.2012

Do You Work Out While Sick?

Don't Let Sickness Derail Your Progress is a pretty cool article about when to train through sickness, when not, and everything in between.  Everyone around me (including me) seems to have some level of sickness right now, so this article is quite timely!

What I did today...

Warm Up:
- 500m Row
- Band Pull Aparts and Shoulder Dislocates
- Two games of Ping Pong (aka The Ultimate Warm Up, seriously)
- Barbell Thrusters:  45x6, 135x4, 225x2

Strength Work:
Front Squats (3 reps at 70% and 80%, then max reps at 90% of 340):
- 238x3
- 272x3
- 306x4

Shoulder Press (3 reps at 70% and 80%, then max reps at 90% of 220):
- 154x3
- 176x3
- 198x4

1-Arm Kettlebell Press (30 reps in as few sets as possible):
- 62 lbs KB x 11, 10, 9- Finally got it in 3 sets, which means next week I can move up to the 70 lbs KB!

Conditioning:
1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score: 282 reps.

Between a combination of lingering chest congestion and fatigue from my strength work, my SWAT Circuit score has been going down over the last few weeks.  I test on this in two weeks, so hopefully I can continue to recover from sickness!

1.11.2012

Building the Super Soldier

Today is a rest day from the gym for me, so I thought I would share an interesting article I found about the fitness qualities of super soldiers:  the military and law enforcement elite tactical operators.  Ignore the supplement sales pitches and off-color comments and there's some good info here.  The fitness qualities listed are:
  1. Stamina- Perform longer at a high level.
  2. Strength and Power- "Strong people are harder to kill"- Mark Rippetoe.
  3. Work Capacity- The more work you can handle, the longer you can remain in the fight.
  4. Flexibility, Mobility, and Injury Prevention- You have to be able to move well.
  5. Agility, Balance, and Coordination- Can't be tripping over your own feet on a high-risk building entry.
  6. Look the Part- You have to look like you can handle business.
If you're going to spend time training to be a better tactical operator, might as well make sure you're getting some or all of these qualities in your training program.

1.10.2012

Could you save your own life?

 This is a good article about the need to be strong relative to your body weight and fit for real life stuff that happens.  What might you need to do to save your own life or the life of a loved one?  Scale a wall?  Pull yourself out of a car using only your arms?  Lift something off of yourself?  Carry something (or someone) for a distance?  If you can't do some of these basic things, then you may not be able to save yourself or someone else should the need arise, and anyone who has ever been in a life-or-death situation can tell you:  you won't know the time or place when these kind of skills are going to be needed.  How ready are you?

What I did today...

Warm Up:
- Jump Rope
- Samson Stretch
- Toes to Bar

Strength Work:
Power Snatches:
- 45x5
- 95x4
- 135x3
- 185x2
- 205x1

Deadlift (3@ 70%, 3@ 80%, max reps @ 90% of 525):
Warm Up Sets:  225x4, 315x2
Work Sets:
- 368x3
- 420x3
- 473x3

Weighted Chin Ups:
- 20x3
- 30x3
- 40x5
- Body Weight x9, 6, 4 (Max sets needed to get to 30 total chin up reps.)

Conditioning:
Skipped it today due to time (not that I was short on time to begin with, but I took too much time to do all the strength work.  Not moving fast today!)

1.09.2012

1.09.12

Warm Up:
- Jump rope
- Samson Stretch

Strength Work:
High Bar Back Squat (395: 70% x3, 80% x3, 90%x max reps):
Warm Up Sets:  65x6, 155x4, 245x2
Work Sets:
- 277x3
- 316x3
- 356x4

Bench Press (350: 70% x3, 80% x3, 90%x max reps):
Warm Up Sets:  45x6, 135x4, 225x2
Work Sets:
- 245x3
- 280x3
- 315x4

Weighted Dips:
30 Reps with 50 lbs:  10, 8, 7, 5

GHD Sit Ups:
30 Reps with 35 lbs:  10, 8, 7, 5

Conditioning:
10:00 of 1 ring push up (chest below hands at the bottom and fill turn out at the top) and 1 24" box jump, then 2 ring push ups and 2 box jumps, then three of each, then 4 of each, etc. until 10:00 has elapsed.  I completed 9 full rounds of each and 5 more ring push ups.  The ring push ups were definitely the limiting factor here after bench press and weighted dips exhausted my triceps and chest.

1.08.2012

Functional Training

Today is a rest day from the gym for me and I got to thinking about the terms "functional training" and "functional fitness" and how I hate them both.  I think they get thrown around too easily and too frequently by people trying to market themselves and sell personal training classes or e-books.  I also think the "functional training" is being labeled as almost anything these days, when in reality what is functional for me may not be functional for you and vise versa.  Let your function (your job, your sport, your hobby, whatever the reason is that you train) decide your training.  Then, and only then, can it truly be called "functional".

For a bodybuilder the following may be functional but it is a useless training method for the tactical athlete...


It may help you build big biceps, but it's not going to help you kick down a door, chase a suspect over fences, haul hundreds of pounds of equipment and fire hoses up flights of stairs, march in the hills for miles with full body armor and gear, etc.  For that, we need something more intense, which is what this website is all about.  The following are highlights from the 2011 CrossFit Games winners.  The things they are doing are similar to what I try to do (albeit not as well) and is truly functional for the tactical athlete.


Rich Froning is not a big guy at 5'9" and 190 lbs.  But because of his intense and diverse training style he deadlifts close to 500 lbs, Squats over 400 lbs, and bench presses over 315 lbs while running a sub-6:00 mile.  This is the type of training that will make tactical athletes better at their jobs, and will make everyone else better at life.

If you support your family in a small swimsuit flexing in front of other dudes, than by all means do those "concentration curls".  Otherwise, do something more functional for your fitness needs!

1.07.2012

No Dumbbells, No Barbells, No Problem

Not like this....
No Dumbbells, No Barbells, No Problem is a great article about training without a gym or equipment and how you can still make solid fitness gains.

Today was a day off from the gym, but a day on for my yellow lab Shasta, who got a 3.5 mile walk in with me.

1.06.2012

Work harder AND smarter.


This is an interesting article about how more is not always better when it comes to exercise.  Over doing it can make you as or more susceptible to sickness than being sedentary.  If your routine is intense enough and challenging enough, 3-4 days a week should cover your fitness bases.  I find people who try to make up for their poor diet with more exercise are the ones more likely to overtrain and get sick (I know, because I've been there!)

What I did today...

Warm Up:
- Jump Rope
- Samson Stretch
- Power Cleans:  45x3, 95x2, 135x1, 185x1, 225x1

Strength Work:
Power Cleans (65%, 75%, and 85% of 265):
- 173x5
- 199x5
- 226x5

Weighted Pull Ups:
- 10x5
- 20x5
- 30x6
- Bodyweight x 9, 5 (Did max reps the first round, then just enough to complete 30 total pull ups reps for the day)

Conditioning:
On the minute for 10:00 perform the following:
- 1 Power Clean @ 185
- 1 Hang Clean @ 185
- 1 Clean @ 185
- Max Double Unders to finish the minute

I completed 129 double unders during this circuit.  One round I had somehow managed to tie the rope into two knots so I spent that whole time period undoing knots.  The rest of the time I just felt very uncoordinated the more tired my legs got from the cleans.  Brutal workout.  I was hoping for 20 double unders per round at least, but ended up averaging only 12.9.  It was a lot harder than it sounded like it was going to be!

1.05.2012

1.05.12

This is one of the best books available on basic strength training, and now the third addition is supposed to be even better.  If you're looking for a simple strength training program to follow that is also highly effective, then this is it.  The book has the added benefit of teaching proper form for the lifts.
What I did today....

Warm Up:
- Jump Rope
- Samson Stretch
- Thrusters:  45x6, 135x4, 225x2

Strength Work:
Front Squats (65%, 75%, and 85% of 340):
- 225x5
- 255x5
- 289x5
Shoulder Press (65%, 75%, and 85% of 220):
- 143x5
- 165x5
- 187x6
1-Arm KB Press @ 62 lbs:
- 30 Reps in sets of:  10, 9,8, and 3

Conditioning:
1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score: 300 reps.

The strength work today and this week as a whole have wrecked me, so I didn't do as well as I would've liked in the conditioning (28 fewer reps).

1.04.2012

The Compound in the Reporter




Check out today's front page of The Reporter or see it online here!  The article is about new year's resolutions and the photos feature The Compound athletes and trainers!  If anyone is looking for a place to get into great shape I highly recommend The Compound.  

Today was a rest day from the gym for me, so I took my lab for a long 3.5 mile walk.  Back at it tomorrow.

1.03.2012

5 Tips for Training While Traveling


 This link has some good tips about working out while traveling.  They actually apply to working out at home, with a busy schedule, or anytime you don't have gym access.

What I did today...

Warm Up:
- Jump Rope
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch

Strength Work:
Snatch Complex:
- 45x 3 Power Snatches, 3 Hang Snatches, and 3 Snatches
- 95x 2 Power Snatches, 2 Hang Snatches, and 2 Snatches
- 135x 1 Power Snatch, 1 Hang Snatch, and 1 Snatch
- 185x 1 Snatch
- 205x 1 Snatch (I've missed this rep for the last two weeks so it was nice to finally get it!)
Deadlift (65%, 75%, and 85% of 525):
Warm Ups Sets:  225x4, 315x2
Work Sets:
- 342x5
- 397x5
- 442x5
Weighted Chin Ups:
- 15x5
- 25x5
- 35x5

That's all I had time for today.  I'd hoped to get 10:00 of conditioning work in but I got done with the above strength work about 15 minutes later than I normally do. 

1.02.2012

My Training Philosophy


I started this blog as a personal record of my own training, and several months into it I decided to try and make it a place for "tactical athletes" to share some ideas on training to make us better at our jobs.  Over the years I have tried just about every training modality there is, and I've developed what I think is the best program for me to accomplish what I need to do at work.  Everyone is different and I get that, but this works for me and I think it would work for a lot of people in the business, as well as anyone wanting to maximize strength and conditioning without over training and spending too much time in the gym.  

That being said, here is how my workouts generally go.  I do this 4 days a week, and each workout takes about an hour.
  • Warm Up:  I usually start with a short "monostructural" activity designed to increase core temperature and blood flow.  It may be a 500m row, a 400m run, or some jump rope work.  I follow that with some dynamic stretching of the joints, and some specific static stretching usually involving the hip flexors.  My warm up takes no more than 10:00 total.
  • Strength Work:  I usually do two main lifts and one accessory lift on a push/pull set up.  This means on Mondays and Thursday I do upper and lower body pushing, and on Tuesdays and Fridays I do upper and lower body pulling.  My strength work takes up the bulk of my training hour, and usually lasts 35-40 minutes.
  • Conditioning:  This is a 10:00 or shorter interval or circuit that is done as intensely as I can for no more than 10:00.  The movements vary but generally follow the same push/pull set up as the strength work.  I have found that for my purposes, longer than 10:00 of conditioning makes recovery harder and I'm not as fresh for my next workout.  Also, I'd rather ramp up the intensity more and keep the time periods down because I feel I get more out of it.  The average foot chase or fight in police work rarely lasts more than a few minutes and is done at an all out sprint pace, so working long and slow (like a long run or similar) doesn't apply to my job.
Working out this way allows me to get a lot of work in within one hour, and I can always be improving my strength and my conditioning.  You may ask:
  • What about stretching?  I don't stretch much after workouts.  I have found that by working in a full range of motion all the time my flexibilty improves.  I can easily touch the floor with straight legs, and I can Olympic Lift without flexibilty limitations, so what I'm doing works for me.  If/when I do feel the need for more mobility work, I do it at night before I go to sleep.  When I do that, I wake up in the morning feeling pretty limber.
  • What about longer effort conditioning?  I do go longer (20-30 minutes) every now and again, but the bulk of my training occurs in the realm within which I can expect to have to operate most of the time.  I've also found that working intensely for 10:00 has carry over to my ability to work longer at lower intensity levels as well.  When do I go longer, it is usually doing Strongman training (like the World's Strongest Man events).  I was doing a strongman training day in addition to my 4 regular gym days each week, bit I've temporarily suspended that because I think I was over training a bit causing me to get sick pretty often.  When I feel my recovery ability has improved I will add them back in.
Now that you know my training philosophy, here is what I did today....

Warm Up:
- 500m Row
- Jump Rope Work
- Samson Stretch

Strength Work:
High Bar Back Squats (65%, 75%, and 85% of 395):
Warm Up Sets:  45x6, 135x4, 225x2
Work Sets:
- 257x5
- 297x5
- 336x5
Bench Press (65%, 75%, and 85% of 350):
Warm Up Sets:  45x6, 135x4, 225x2
Work Sets:
- 228x5
- 263x5
- 298x5
Weighted Dips:
- 30 reps @ 50 lbs:  9, 7, 5, 5, 4

Conditioning:
21-15-9 reps or 10:00 of:
- 135 lbs Power Cleans
- Ring Dips
Score:  I finished the round of 21 of each movement, 15 power cleans, and 6 ring dips in 10:00. 

I completely underestimated how much my arms would be shot from the weighted bar dips to then try and do ring dips.  I was doing them in sets of 2-3 and failing.  My personal best for this entire workout is 7:01 (I think) so I was WAY off pace!

1.01.2012

Are the Mayans gonna have the last laugh?

I don't know if the Mayans have it right or not, but just in case better not go out like a chump!  Today was the first day of 2012.  What did you do to increase your fitness, improve your health, or better your life?