Half way through!!! I have hit a couple press PR’s thus far so I am pretty pumped. I am still adjusting to the high volume of pistols per week. Some days my back gets a bit sore so I am always cautious about that. Pull-ups are pretty easy, I am pretty sure I can hit … Read More
The Importance of a Mentor
Patient, passionate, kind, encouraging, caring, non-judgemental, loving, nurturing, a good listener, accountable, professional, sense of humor, honest, humble, always willing to learn. To me, these are just some of the traits of the mentors in my life. I am grateful to have met these people. They have always listened patiently when I have a question. … Read More
Days 18 and 19 of the 40 day program
Day 18 All 2×5 rep scheme Press 32k pull-up 16k, 20k Pistol- assisted w/TRX…very cranky back 30/30 10 minutes of swings with the 28k 1×10 ab roll outs Day 19 5, 3,2 rep scheme Press- 32k x5 L and R, 36k x3 L and R, 40k x2 with R and 2×1 with L Pull-up- 20k … Read More
Days 16 and 17 of the 40 day program
Both days are a 2×5 rep scheme. My body is feeling pretty good now. The soccer tournament I played in last saturday was a terrible idea. My numbers are where they should be once again 🙂 Day 16 Press- 32k, L and R Pull-up- 20k and 24k Pistol- 16k and 20k L and R Hanging … Read More
Day 15 of the 40 day program
All 2×5 Press, 28k Pull-up, 16k Pistol- 8k Snatches- 16k for 10 minutes 30/30 Ab wheel. Felt terrible again today, soccer was a bad choice…I am not smaaaaaaat
Pattern practice for strength gains
There has been lots of talk about the Dan John/Pavel 40 day training program lately and quite a few people are having a tough time understanding how you can perform the same movements every day. I understand that this method may be tough in large groups or with high school athletes but the principles behind … Read More
Days 13 and 14 of the 40 day program and a minor setback
Day 13 3/3 5-3-2 rep scheme Press 24k, 28, 32k Pull-up 16k, 24k, 24k Pistol- 12k, 16k, 16k 6 minutes straight with the 16k ab roll outs 2×5 felt good Day 14 3/4 2×5 rep scheme My back was a bit cranky so I skipped snatches and did swings. I also substituted pistols for airborne … Read More
10 week conditional protocol for elite soccer players/athletes
***PLEASE NOTE THAT THIS WAS USED FOR PRO SOCCER PLAYERS, IF YOU CHOOSE TO USE THIS PROTOCOL PLEASE DON’T BE AN IDIOT In the past 7 years I have trained several pro soccer players. There has been much trial and error along this journey that is for sure. Hundreds on hours in the trenches helped … Read More
Day 12 of the 40 day program
Just finished day 12. The rep scheme was 1×10 on everything: Presses– 28k on L and R..these felt really light Pull-up– 1×10 with the 8k…these weren’t too bad but I made sure that I hit my chest on every rep. had noticed that I was not hitting my throat like I used to. When I … Read More
Days 10 and 11 of the 40 day workout
I did day 10 of my 40 day journey on friday. The rep scheme was 5-3-2 Day 10 Press- 32k,32k,32k Pull-up- 20k, 32k, 32k Pistol- 12k, 16k,16k Snatches were 6 minutes straight with the 16k, I counted 121 for reps Ab wheel roll outs Day 11 6×1 on everything Press: 36k L/R, 36k L/R, 40k, … Read More