sample workout

Close grip pull downs 3x 12
super set with Ring rows 3 x max effort

DB rows 3x8 per arm
super set with single arm pull overs on a stab. ball 3 x 8 reps

We finished with a bicep tri-set

3 x
E-Z bar curls 8 reps
seated curls 8 per arm alternating fashion
High cable curls 15 per arm

upper body time

Upper body time:

Once again I'm hitting it with my football guys and trying to mix in things to make them stronger but at the same time make sure they get things to make them explosive and powerful off of the ball. Here's a look at what we did

4 x 6 Flat bench press( lots of focus on form for the combine)

3x 10 barbell push press

super sets with pull-ups max effort

3x 8 barbell rows

super sets with med ball toss push-ups fast as possible

we finished with power wheel pike -up into a push-ups 3 x 10

we were fried after this for a few days:):) but we are getting strong and we love it.

Upper body power day!!!

Upper body Power day

Today was another training session for my football guys. As we all know they have to go to these training camps and pro workouts were they must preform the bench press test, jumping test, 40 yrd dash blah blah blah. So I'm trying to help these guys increase their power output, endurance and the overall way they go about bench pressing. Here's what we did

Rest/Pause bench press( bench 8 reps, then rack and rest 15 sec. then another 8 and then rack and then last 8) that's all one set. we did 3 sets with prettt heavy weight.

Pull-ups 3 x max reps

super sets with barbell thrusters 3x10

barbell toss curls!!!!! with 45lbs bar 3x10

power wheel pike to push-up 3 x10

LEG DAY!!!!!

LEG DAY:

This is a leg workout we did last week with the football guys once again. I'm trying to focus on making they hamstrings and glutes stronger on these guys to prevent injury and make them a lot stronger on the Field.

Dead-lifts 4 x 6 workup to 355lbs.

Dumbbell steps-ups with 35lbs dumbbell held at chest level. 3 x 8 per leg

good morning 3x 10

Stability ball leg curls 3 x 10

Upper body smash!

Upper Body Smash!!!!

Well since football season has come to a end for a lot of schools in the area I'm starting to get some of my football guys back into training with me. My main goal is to make them bigger, stronger, faster of course but most of all I want them to be injury free, athletic and have a been awareness as far as controlling their body's in space goes. Here is a sample of our upper body day we had last week

Heavy dumbbell clean and press 4x5 per arm super set that with

Pull-ups 4x max reps

Dumbbell incline press 3x 10

single arm row with heavy dumbbell 3x10

dips 2x max reps

Power wheel hand walks 2x 30 yards (which was down and back)

Next visit with Jason!

Yes people if you follow my site from month to month you will remember I did a crossfit workout named "jason" after a fallen solider. Let me remind you just what jason is:

2 muscle-ups

4 handstand push-ups

8 kettelbell swings (45lbs)

as many rounds as possible in 20 mins!!!!!!! Back in Oct. I did 10 rounds. I knew I could do better next time around and today I did just that. Today I did 13 and 1/4 of a round!!!!!! I couldn't believe it. I was moving from station to station with a lot more ease then the last time. I think during my 3rd or 4th round I knew I would beat my last time. I'm getting stronger, my muscle endurance is way way better and i'm better at pacing myself for the long haul. I move better and more like a athlete then some big stiff guy that can't do anything but look good:):) I'm telling you give it a shot.