Workout: Intense Arm Routine

I have incorporated this bicep and tricep routine into an upper body workout for NFL athletes as a "finisher." I often had a tape measure handy at the conclusion to get the upper arm measurement. I recently used this same routine on Anthony from the Y. The reps, exercises and weight are listed below:

12 barbell bicep curls @ 85 lbs.
Then
12 thumbs-up curl @ 25 lb. DB's
Then
60 second negative chin (lower in 60 seconds)
Water Break
15 narrow grip EZ Curl bench presses @ 135 lbs.
Then
13 seated triceps extensions @ one 45 lb. DB held in both hands
Then
60 second negative dip (only got 40 seconds)

• Except for the negative chin and dip, each repetition was performed with a pause in the contracted position and a four count for the lowering phase.
• Each repetition was performed through a full range of motion.
• Forced repetitions on a few exercises were necessary to ensure muscle fatigue.
• Movement from one exercise to another occurred with a minimum amount of rest.
• Anthony provided his best effort on each exercise.
• When the 60 second negative chin or dip is accomplished, attach a 10 lb. plate to a waist belt to make the lowering more difficult.

Let me know your thoughts if you try this upper arm workout.

Workout: Strength Circuit

I recently performed the following strength circuit:

Warm-up: toe touch series + wall sit with shoulder press

Round 1
10 x Lunge on Slide Board with 55 lb. DB's
10 x Squat 1 Leg
10 x Squat Touchdown - 1 Leg
15 x Barbell Squat with 225 lbs.
8 x Chest Press Alternating Arm on Stability Ball with 75 lb. DB's
8 x Row on Stability Ball 1 Arm with 75 lb. DB's
14 x Shoulder Press on 1 Leg with 30 lb. DB's
10 x Tube Pull Apart
Then
1:30 water break
Then
Repeat Round

*Involved in a conversation so I did not have time for a post workout stretch.

This workout fits my philosophy for the 'busy executive' because it is brief but intense. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

I am usually sore for a couple of days because of the lunge and squat combination.

Workout: Strength Endurance #2

The following workout took approximately 34:57 to complete:

10 x pull-ups - 10 lbs. of chains over shoulders
20 x DB swings - each arm with 35 lbs.
30 x Box Jumps 24” - explode up and step down
40 x Push ups {20 + 10 + 10 reps} - on Reebok Core Board (with turn)
50 x Sit ups - incline board w/ 20 lb. DB
10 x pull-ups - 10 lbs. of chains over shoulders
This round took 11:30
Then
Concept 2 rowing machine:
5000 m breathing through the nose. No foot clips. The cadence did not fall below 24 m/s.
This took 21:30

Workout: Introduction to the Kettlebell

I was recently introduced to a kettlebell workout by Mac Cassity. Mac is a Crossfit Certified Kettlebell Instructor. The kettlebell is a tool to consider in your arsenal to acquire all around fitness. If used properly, the kettlebell can yield results in strength, strength endurance, flexibility and work capacity. In our session, Mac taught me the following exercises:

Two handed Kettlebell Swing to eye level (Russian Swing)
Two handed swing straight overhead (American Swing)
One handed swing
Cleans
Clean & Press
Snatch (from dead and from swing)
Turkish Get Up

At the conclusion of the teaching session, I went through the following introductory workout with a 40 lb. kettlebell.

1. 20 two handed swings
2. 5 pull ups
3. 20 swings single hand
4. 5 ring dips
5. 20 cleans (10 each side)
6. 5 pull ups
7. 20 Clean & Press (10 each side)
8. 5 pull ups
9. 10 push ups on rings

The circuit was short in duration but could have been repeated if time allowed. This workout fits my philosophy for the 'busy executive' because it is brief but intense. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

Please send me your thoughts on the kettlebell as well as any workouts that I can add to my selection.

Workout: "300" Modified

I recently performed the "300" workout which was made famous by the gym which was responsible for the fitness and appearance of the cast and stunt crew of the movie "300." The "300" workout was a one time test for those who were deemed ready. The workout totalled 300 reps and included the following:

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

My "300" workout was modified because of equipment limitations and exercise choices. The execution of each repetition, except for a few exercises that are performed explosively, were performed with the following guidelines: movement through a full range of motion, emphasis on the lowering of the weight, and elimination of fast or jerky movements.

I was able to finish the "300" in 25:34. I have listed each exercise, the number of reps it took to complete the goal, and the split time between exercises. My version is listed below:

25 x Pull-ups {18 + 7 reps} (2:40 ) - underhand grip
50 x Trap Bar Deadlift 135# (5:21) - TB is a great alternative
50 x Push ups {26 + 9 + 7 + 8 reps} (9:05) - DB's act as handles
50 x Box Jumps 24” (11:56) - explode up and step down
50 x Floor Wiper 135# {15 + 10 + 10 + 7 + 8 reps} (18:17) - a struggle
50 x DB Snatch & Press {15 + 10 reps each arm} (21:24) - no 36 lb. KB
25 x Pull-ups {8 + 5 + 4 + 4 + 4 reps} (25:34) - underhand grip
300 reps total

This workout is brief and intense and provides motivation to improve from workout to workout. Improvement can be accomplished through the manipulation of more repetitions (less sets) toward the goal and/or less rest between sets or exercises. This is otherwise known as the overload principle. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

Let me know your thoughts on my version of the "300" and how your time compares to mine.

Workout: Getting Back in Shape

After sharing a cup of coffee with a friend who I shall call P.M., I decided to accompany him to the gym to provide encouragement, support and motivation for his workout. P.M. renewed a commitment to get in better shape and this was his first workout in a couple of weeks. My time was limited to coach him through his workout, but then again, you don't need allot of time to get results if you train properly.

Training properly starts with the quality of the repetition. Muscular tension is created by performing repetitions through a full range of motion, emphasizing the lowering of the weight, eliminating fast or jerky movements, and overloading the muscles properly. Brief and intense exercise is all that is needed to assure maximum results.

I decided to train P.M. in a 3 x 3 fashion in which he would perform an upper body pushing, upper body pulling, and lower body exercise in a circuit fashion. Rest periods were eliminated between exercises too not only reduce the time of the training session, but to place a greater demand on the cardiovascular system, thereby increasing P.M.'s overall fitness level. The repetition range was kept high to reduce stress on the joints.

The Workout:
Round 1
20 reps of DB bench press with 20 lbs.
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
Round 2
20 reps of DB bench press with 20 lbs.
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
20 reps of Stability Ball crunches
Round 3
20 reps of DB bench press with 20 lbs
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
15 reps of Stability Ball back extensions

This brief but intense workout took approximately 17 minutes to complete! After a few stretches, I left P.M. as he performed additional exercise on the elliptical trainer.

A lack of time, as this workout shows, should not be a deterrent to developing stronger muscles, bones, and connective tissue.

Workout: 3 x 3 Revisited

I performed the same workout as previously written on Sept. 6. The 3 x 3 circuit calls for a multi-joint lower body, upper body push and upper body pulling exercise performed in succession with 1:00-1:30 rest between exercises. The circuit is repeated 3 times.

After a brief warm-up in which I performed some corrective exercises, the following workout was executed:

Round 1
10 squats with 255 lbs.
Rest 1:30
10 Dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.
Rest 1:30
Round 2
10 squats with 255 lbs.
Rest 1:30
10 dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.
Rest 1:30
Round 3
10 squats with 255 lbs.
Rest 1:30
10 dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.

I concluded with some stretches and I had Satisfaction!

Words to Win: What it Takes to be No. 1

"Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing." -Vince Lombardi

Legendary Green Bay Packers football coach Vince Lombardi believed that the ingredients of greatness are not necessarily inherent traits, but qualities to be encouraged and cultured. For the coach, we should be long on encouragement and create an expectation to succeed. For the athlete, we should strive for excellence no matter what the endeavour we choose.

Words to Win: The Hardworking Farmer

“The hardworking farmer should be the first to receive a share of the crops”

We have all heard the phrase “no pain, no gain.” Like a farmer, we must work extremely hard and be willing to sacrifice in order to achieve results. Whether it is a workout, homework assignment, or performing your chores, the hope of success will make the effort worthwhile.

Workout: Strength Endurance

I had very little time to train today because of a tight schedule. This was the 2nd of three workouts scheduled for the week. Since the Monday and Friday workout will focus on strength, I wanted this workout to have an aerobic/anaerobic conditioning component.

Concept2 Rowing Machine:
Warm up for two minutes at an easy pace
Then:
6 rounds of the following intervals:
Sprint 0:20 seconds at 400 watts
Rest 0:10 seconds at an easy pace
Then:
2:30 rest
Then:
Bench Press warm-up 135lbs. x 5 reps
4 rounds of the following superset:
Bench Press 185 lbs x 8 reps
Pull-Ups w/25 lbs. x 5 reps
Then:
Med Ball (12 lbs.) toss 2 x 8

This workout took exactly 30 minutes from start to finish. The rowing machine is a great calorie burner because it works every large muscle group in the body.
*I only got 6 reps on the 4th round of bench press.

Workout: 3 x 3

I would like to give you insight into my afternoon workout. Because of the busyness of my day, I had little time to exercise. As always, my workout had to be brief but intense. I decided to perform a 3 x 3. This circuit calls for a multi-joint lower body, upper body push and upper body pulling exercise performed in succession with 1:00-1:30 rest between exercises. The circuit is repeated 3 times.

This workout may sound easy, but it is metabolically demanding and will decrease your body fat levels because of the increases in growth hormone. It is also effective in growing muscle and increasing muscular endurance.

Because this was my first time squatting in about 6 weeks, the weights were rather conservative. After a brief warm-up in which I performed some corrective exercises, I performed the following workout:

12 squats with 225 lbs.
Rest 1:30
12 Dips with 45 lbs.
Rest 1:30
10 chins with 10 lbs.
Rest 1:30
12 squats with 225 lbs.
Rest 1:30
12 dips with 45 lbs.
Rest 1:30
9 chins with 25 lbs.
Rest 1:30
12 squats with 225 lbs.
Rest 1:30
12 dips with 45 lbs.
Rest 1:30
7 chins with 25 lbs.

To complete the workout I performed 15 stick crunches and stretching exercises for the hamstrings and thoracic spine.

After a 1/2 cup of decaffeinated coffee (that's all I had time for), I started training 3 teenage athletes. It is a privilege to help them reach their performance potential and use physical fitness to teach life lessons.

These athletes are making remarkable progress and I even learn a thing or two in our sessions. Today I learned about Ponce De Leone and his quest for gold and the fountain of youth and how he found Florida instead. Good job teachers! Your students are remembering!

Let me know your thoughts on the 3x3 workout.

Welcome!

Welcome to the ProShape Sports Training blog brought to you by ProShape Sports Training and Scholastic Sports Net.

This interactive environment allows you to ask questions, get advice, and seek help from one of the best strength and conditioning coaches in the area.

Former Strength and Conditioning Coach for the Baltimore Ravens, Jeff Friday.

With more than 18 years of experience in training and developing college and professional athletes, Jeff has implemented athletic development programs in several intercollegiate men's and women's sports that have allowed athletes to succeed at the highest levels. Friday has spent 12 seasons in the National Football League (NFL) and has been associated with teams that have made the playoffs 7 times, including a Super Bowl Championship. He has trained more than 27 NFL Pro Bowl players.

Be sure to check back frequently for fitness and training tips and use this forum to ask a question about your training or exercise program or inquire about programs that ProShape Sports Training offers at: www.getinproshape.com.

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Improve your Speed, Health, Agility, Power and Endurance by Training Like a Pro by a Pro!