Didn’t sleep well yesterday and just decided it was time for another fun day
Fun Day Dos
Date:7/20
Foam Roll and Stretch
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Hanging L-Sit 20 sec
Med Ball Slams 10 reps
Anti Rotation Holds 25 sec each side
Stepping Med Ball Side Toss 5 reps each side
Sprint 2x10 yards
Sled Rope Pull & Push 1x15 yards each
225x15 yards
Kneeling Sprint 2x10 yards
Sled Rope Pull & Push 1x20 yards each
225x15 yards
Lateral Kneeling Sprints 2x10 yards
Sled Rope Pull & Push 1x20 yards each
225x15 yards
Single Leg Sprints 2x10 yards
DB Overhead Press 3x8-15
30s x15 15 15
Single Leg Squats to Box 3x10 each leg
15 inch box bw x10 10 10
Box Jumps 3x8 reps
24 inch x8 8 8
Timed Trap Bar Walk 100 total yards + 5 Deadlifts everytime I pick the bar up
135x5 5
Time: 1:45
I thought this would take longer and later realized the original plan was not to do the deadlifts every time you pick it up but every ten yards. Makes a lot more sense
Assault Bike 10s on 20s off 4 min
Above 800 watts every round
1 min rest then
Assault Bike 20s on 10s off 4 min
Above 500 watts every round
I’m angry at how much worse the second bike ride was than the first. I need to really work on my conditioning more often.
So after thinking alot today I think I’m ready to get back to my main goal this year of improving my vertical. So today I went in and tested some things and just started thinking about how I’m gonna switch my programming up. Gonna be honest had alot of fun here and probably didn’t accomplish as much as I should have.
Vertical Jump + Pull Day
Date:7/21
Foam Roll and Stretch
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Jump Rope 50 jumps
Anti Rotation Holds 25 sec each side
Stepping Med Ball Side Toss 5 reps each side
Hanging L-Sit 20 sec
Vertical Jump Testing
Standing x25 inch 26 inch 26 inch
Off of 12 inch box x26 inch 26 inch 26 inch
Off of 18 inch box x26 inch 27 inch 28 inch
3 step 2 foot Jump x29 inch 30 inch 30 inch
3 step 1 foot Jump x30 inch 30 inch 30 inch
Crazy to me my 2 foot and 1 foot jump are basically identical. I feel like I’m way higher on 1.
Single Leg Calf Raises 2x15-20
Bw x20 20
Trap Bar Jumps 3x5
65x5 5 5
Box Squat 18 inch 5x1-3
135x5 185x5
225x3 3 3 3 3
Weighted Chin up 4x3-5
Bw x5
20lbs x5 5 5 5
DB Incline Curls 2x8-15
20s x12 10
Jump Rope 1 min
I forgot how much I love the jump rope will be seen more in the next few weeks
Jump Day A
Date: 7/23
Foam Roll and Stretch
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Bodyweight Squat Hold 1 min need to go up here
Split Squat Hold 1 min each leg
Calf Raise Hold 1 min
Depth Jump to Box 18 inch 3x5
Trap Bar Jump 3x5
65x5 5 5
RFESS 3x5 each leg
Bw x10
50s x5 5 5
Kettlebell Swing 3x10
32kg x10 10 10
Single Leg Calf Raise 2x15-20 each leg
Bw x20 20
Jump Rope 2 min
Jumping rope is so damn hard for me. I’m gonna be doing this far more often going forward
Later on decided after talking to a coworker about vertical jumps to see how high of a jump I could get off a real run up. Hit 10’7" I’m pumped is all I’m gonna say.
Running 1 leg Jump
33 inches (PR)
Upper Day A
Date: 7/24
Foam Roll and Stretch
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Pullup Hang 60 sec
Pushup Hold 30 sec
DB Bench 3x3-5
40s x10
65s x5 5 12
Weighted Chin up 3x3-5
Bw x5
30lbs x5 5 8
DB 45° Incline 3x8-15
40s x15 15 10
Trx Rows 3x8-15
Bw x15 15 8
Last set went to lying flat on my back. That’s just out of my reach to do real comfortable so I’m gonna come back to that in a few weeks.
DB Incline Curl & Tate Press 3x6-10
20s x10 10 10
Grabbed these from a Ben Bruno article and actually felt decent. Gonna keep them in till I hate them
Trap Bar Walk 3x40 yards
225x40 40 40
This is damn hard but in the best possible way. I’m gonna have to start really loading this up to see what I can do
This second part was just something I did during my lunch break. I’m gonna start incorporating these two movements in my program and just wanted to see how they felt. Well hip thrusts have gotten waaaayyy easier.
Hip Thrust 5RM
135x10
225x5
315x5
365x5
405x5 (PR)
Nordic Hamstring Curls 3x8
Bw x8 8 8
Deadlift & Basketball Day
Date: 7/25
Foam Roll and Stretch
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Fat Grip Conventional Deadlift 1x5+
135x10
Fat Grip Sumo Deadlift 1x5+
135x10
Rack Knee Height Conventional Deadlift 1x10+
135x10
Rack Knee Height Sumo Deadlift 1x10+
135x10
Just wanted to have an easy intro to my deadlifts but this is the format I think I’m gonna be training them going forward. Hope my grip gets up to speed quick.
Basketball for 1.5 hours
Lower Day B Size Focus
Date: 7/28
Foam Roll
Ankle Mobility
Assisted Leg Lower
Wall Slides
T-Spine mobilization
Toe Touch Squats
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Jump Rope 1 min
Depth Jump to Box 18 inch 3x5
Rhythymic Trap Bar Jump 3x10
65x10 10 10
Goblet Squat 3 sets 50 reps
45x30 17 15
Kettlebell Swing 3x10
36kg x10 10 10
DB Rdls 3x6-10
30s x10
35s x10
40s x10
Single Leg Calf Raise 2x15-20 each leg
Bw x20 20
Still having to really assist on like the last 5 reps of calf raises on each leg. Really want to be able to just nail these.
Jump Rope 5 min
This is freaking terrible. But I did make it 1 straight minute before messing up so I am making slow but steady progress
Hamstrings stretch
Upper Day B Hypertrophy Focus
Date:7/30
Biceps Stretch
Floor Slides
T-Spine
Hard Style Plank Hold 30 sec
Parallel Med Ball Toss 5 each side
4 lbs
Anti Rotation Hold 25 sec each side
Shuffle Med Ball Side Toss 5 each side
6 lbs
Anti Lateral Flexion Hold 20 sec each side
Hip Turn Shotput Med Ball Toss 5 each side
8 lbs
DB 20° Incline 3x6-8
40x10
50x8 8 10
1 DB Rows 3x8-10 each arm
40x10
70x10 10 10
Pushups 3 sets 50 reps
Bw x21 15 13
Parallel Grip Chinup 3 sets
Bw x11 7 4
DB Incline Curl & Tate Press 3x6-10
25s x8 7 6
Trap Bar Walk 3x60 yards
225x60 yards 60 yards 60 yards
This was awful the last two sets.
Deadlift & Conditioning Day
Date: 7/31
Assisted Leg Lower
Floor Slides
T-Spine
Toe Touch Squats
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Split Squat Hold 60 sec each leg
Hard Style Plank Hold 30 sec
Parallel Med Ball Toss 5 each side
4 lbs
Anti Rotation Hold 25 sec each side
Hip Turn Shotput Med Ball Toss 5 each side
6 lbs
Anti Lateral Flexion Hold 20 sec each side
Shuffle Med Ball Side Toss 5 each side
8 lbs
Side Plank Abductions 5 reps each side
Snatch Grip Conventional Deadlift 1x5+
155x10
Band Pullaparts x20
Fat Grip Sumo Deadlift 1x5+
155x10
Underhand Band Pullaparts x20
Rack Knee Height Conventional Deadlift 1x10+
155x15
Diagonal Band Pullaparts x10 each way
Rack Knee Height Sumo Deadlift 1x10+
155x15
Pulldown Band Pullaparts x20
Basketball for 1 hour
Lower Day A Strength Focus
Date:8/1
Ankle Mobility
Assisted Leg Lower
Toe Touch Squats
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Ladder drills
Hop Scotch forward back
In in out out forward back
1-2 Quick forward back
Depth Jump to Box 18 inch 4x5
Trap Bar Jump 3x5
95x5 5 5
Goblet Split Squat 3x6-8 each leg
55x8 8 8
Hip Thrust 3x6-10
275x10 10 10
Gonna drop the weight slightly here. Near the end I wasn’t getting quite the glute contraction I wanted
Nordic Hamstring Curls 3x8
Bw x8 8 8
Single Leg Calf Raise 2x15-20 each leg
Bw x20 20
Jump Rope 4 min
Hamstrings stretch
Upper Day A Strength Focus
Date: 8/2
Biceps Stretch
Floor Slides
T-Spine
Hard Style Plank Hold 30 sec
Anti Rotation Hold 25 sec each side
Anti Lateral Flexion Hold 20 sec each side
DB Bench 3x3-5
40s x10
70s x5 5 8
Weighted Chin up 3x3-5
Bw x5
45 lbs x5 5 3
Pushups 3 sets 50 reps
Bw x20 12 10
Trx Rows 3 sets 50 reps
Bw x25 20 10
DB Incline Curl 3x6-10
25s x10 7 6
DB Tate Press 3x6-10
25s x10 10 10
Deadlift & Moving Day
Date:8/3
This was a rushed workout after work as it’s moving day for me so I didn’t really have a ton of time here.
Fat Grip Deadlift 1x5-10
135x5
185x5
Band Pullaparts x15
Sumo Deadlift 1x5-10
185x10
Underhand Band Pullaparts x15
Rack Knee Height Deadlift 1x10-15
185x15
Diagonal Band Pullaparts x10 each way
Rack Knee Height Sumo Deadlift 1x10-15
185x15
Pulldown Band Pullaparts x20
Moved for like 2 3 hours. Exhausting but new house is way nicer.
Heavy
Date: 8/6
Ankle Mobility
Assisted Leg Lower
Biceps Stretch
Hard Style Plank Hold 30 sec
Anti Rotation Hold 25 sec each side
Anti Lateral Flexion Hold 20 sec each side
Depth Jumps to box 24 inch 4x5
Band Pullaparts x20
Underhand Band Pullaparts x12
Diagonal Band Pullaparts x10 each way
Pulldown Band Pullaparts x20
DB Bench 5-1
40x10
50x5
60x4
70x3
80x2
90x2 (PR)
This felt so damn good. I love how my pressing just keeps progressing.
Front Squat 5-1
45x10
135x5
145x4
155x3
165x2
175x1
Chinups 5-1
Bw x8
20x5
30x4
40x3
50x2
60x2
Barbell Calf Raises 2x15-20
135x20 15
Incline Curls 2x6-10
25x10 9
Tate Press 2x6-10
30x10 10
Hamstrings stretch
Quick Conditioning
Date: 8/8
Ankle Mobility
Assisted Leg Lower
Biceps Stretch
Hard Style Plank Hold 30 sec
Parallel Med Ball Toss 5 each side
4 lbs
Anti Rotation Hold 25 sec each side
Hip Turn Shotput Med Ball Toss 5 each side
6 lbs
Anti Lateral Flexion Hold 20 sec each side
Shuffle Med Ball Side Toss 5 each side
8 lbs
Sled Drag 3 sets 20 yards
315x20 yards
360x20 yards
405x20 yards
Pushups 3 sets AMRAP
Bw x21 17 15
Trx Rows 3 sets AMRAP
Bw x25 20 14
Assault Bike 10s on 20s off 4 min
Above 900 watts every round
Unilateral Strength
Date: 8/9
Ankle Mobility
Assisted Leg Lower
Biceps Stretch
Hard Style Plank Hold 30 sec
Anti Rotation Hold 25 sec each side
Anti Lateral Flexion Hold 20 sec each side
Kettlebell Swings 10 reps
48 kg x10 (PR)
This was ugly but awesome. I need to get this down cleanly so I can eventually move up to the biggest kettlebell we have at 60kg
Trap Bar Jumps 4x5
95x5 5 5 5
Band Pullaparts x17
Underhand Band Pullaparts x20
Diagonal Band Pullaparts x10 each way
Band Dislocates x10
Goblet Split Squat 3x5-8
40x10
50x8
65x8
80x
1 DB Bench 3x5-8
40x10
50x8
60x8
65x8
1 DB Row 3x5-8
50x10
60x8
70x8
80x8
Single Leg Calf Raise 3x15-20
Bw x20 20 18
Jumping Practice
Date: 8/13
Roll Feet
Ankle Mobility
Assisted Leg Lower
Biceps Stretch
Ladder Drills 3 sets
Cross in front
Scissors
In in out out
Skip 15 yards forward & back
Lateral Skip 15 yards Both ways
Single Leg Hurdle Hops 3x5 both legs 24 inch
M/L Hurdle Hops 3x3 each leg 18 inch
Kettlebell Swings 3x10
36 kg x10 10 10
Trap Bar Jumps 3x5
95x5 5 5
Depth Jumps to box 27 inch 3x5
Vertec Standing Jumps 3x3
26 inch
27 inch
27 inch
Running Box Jumps 30 inch box 4x3 each leg
Jump Rope 5 min
Hamstrings stretch
Lower Bilateral Strength
Date:8/15
Chinups 1 set
Bw x18 (PR)
Had to do a max set of chinups if all of my athletes in a session did at least one chin up. Everybody got it which was amazing and then I did something I truly didnt think I was capable of and hit 18 chinups. That is a 6 rep PR
Roll Feet
Ankle Mobility
Assisted Leg Lower
Single Arm Front Plank 15 sec each side
Elevated Side Plank 15 sec each side
Ladder Drills 3 sets
In in out out
Cross in Front
Scissors
Kettlebell Swings 3x10
36 kg x10 10 10
Hurdle Hops 3x5 each leg
18 inch Mini Bounce
18 inch Stick
18 inch Continuous
Standing Vertical Jump Vertec 3xbest of 3
28 inch (PR)
29 inch (PR)
28 inch Didn't matter I was too happy from the last one to focus again Didn't think I was at 29 yet
Paused Front Squat 5-1
45x10
135x5
155x4
175x3
205x2
225x1
Barbell Calf Raises 5 sets
45x10
135x10
155x10
175x10
205x10
225x10
Hip Thrust 3x8-10
225x10 10 10
Jump Rope 3x100 jumps
Waiter Walk 3x20 yards each arm
12 kg
Hamstrings stretch
Day Shoulders & Arms
Date: 8/18
Biceps & Pec Stretch
Band Dislocates x10
Underhand Band Pullaparts x10
Diagonal Band Pullaparts x10 each way
Dead Bugs 5 each leg
Ab Wheel Rollouts 10 reps
Skip 15 yards forward
Lateral Skip 15 yards Both ways
Stepping Side Toss 5 each side 6 lbs
Shuffle Side Toss 5 each side 8 lbs
Lateral + Front Raises + OH Press 3x10-15
Lateral 15x15 12 15
Front 15x12 12 10
OH 15x15 15 15
Alot of very controlled cheating going on with this.
Skullcrusher 25 reps
35x10
55x2 3 5 2 3 5 2 3
EZ Bar Curl 25 reps
35x10
55x2 3 5 2 3 5 2 3
Tate Press 1x6-10
30x10
Incline Curls 1x6-10
25x10
123 Fat Grip Hold 10-30 seconds
1 finger 45x24 sec
2 fingers 65x30 sec
3 fingers 95x30 sec
Fat Grips 135x30 sec
Lower Unilateral Strength
Date: 8/19
Roll Feet
Ankle Mobility
Assisted Leg Lower
Single Arm Plank 20 sec each side
Elevated Side Plank 15 inch 20 sec each side
Ladder Drills 3 sets
Lateral in in out out
12 quick
Hop Scotch
Kettlebell Swings 3x10
36 kg x10 10 10
M/L Hurdle Hops 3x3 each leg
12 inch Mini Bounce
12 inch Stick
12 inch Continuous
Running 2 foot Box Jumps 10 jumps each way
30 inch box
Sled Drag 4x15 yards
360x15 15 15 15
Single Leg Squat to Box 3x5-8 each leg
12 inch box x8 8 8
My left leg sucks at these compared to my right.
1 DB SLDL 3x5-8
40x8 8 8
Single Leg Calf Raise 3x15-20
Bw x20 20 20
Jump Rope 3x100 jumps
Waiter Walk 3x20 yards each arm
12 kg
Day Upper Strength
Date: 8/20
Biceps Pec Stretch
Band Dislocates x10
Underhand Band Pullaparts x10
Diagonal Band Pullaparts x10 each way
Dead Bugs 5 each leg
Ab Wheel Rollouts 10 reps
Skip 15 yards forward
Lateral Skip 15 yards Both ways
Shotput Toss 5 reps each side 6lbs
Hip Turn Shotput Toss 5 each side 8 lbs
DB Bench 5-1
40x10
55x5
65x4
75x3
85x2
90x1
Weighted Chinups 5-1
Bw x8
20x5
30x4
40x3
50x2
60x1
Skullcrusher 25 reps
35x10
60x2 3 5 2 3 5 2 3
EZ Bar Curl 25 reps
35x10
60x2 3 5 2 3 5 2 3
Two Arm Plate Pinch 4x10-30 seconds
Two 25s x30 sec 25 sec 16 sec 30 sec
Got to remember to chalk up at the beginning of these. Would have probably nailed every set
Lower Bilateral Strength
Date: 8/21
Roll Feet
Ankle Mobility
Assisted Leg Lower
Single Arm Plank 20 sec each side
Ab Wheel Rollouts 10 reps
Skip 15 yards forward
Lateral Skip 15 yards Both ways
Kettlebell Swings 3x10
36 kg x10 10 10
Hurdle Jumps 3x5
30 inch
33 inch
33 inch
Standing Vertical Jump Vertec 10 singles
Best jump was 28 inches
Slow Eccentric Front Squat 5-1
45x10
155x5
185x4
205x3
225x2
235x1
Barbell Calf Raises 5x8-10
45x10
155x10
185x10
205x10
225x10
235x10
Paused Hip Thrust 3x8-10
225x10 10 10
Jump Rope 3x100 jumps
Sled Push 2x15 yards
315x15 15
Hamstrings stretch