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.

Also, be sure to check out Scholastic Sports Net at www.watchssn.com for video training tools.

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