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TODAY'S TRAINING - SANDBAG THROWS: Set a target to between 10 and 15 feet overhead and pick a weight you can efficiently throw over the target for multiple reps. Set a running clock and complete 3-4 throws at the top of every 3 minutes. Score is the total number of sets you can complete without a missed throw. Focus on the power of each throw and adjust the height of your target to fit your ability level. If you don't have a throwing sandbag, a medicine ball, kettlebell, or small keg would work too.
Picking up something moderately heavy and throwing it for height or distance is one of the most simple, yet highly effective ways to build power and explosiveness for athletes of all levels. Plus, it's just fun AF 🤷ðŸ¾â€â™‚ï¸!
Invest in KNOWLEDGE and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
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John got started with me a little over a year ago with the goal of getting stronger and becoming a more well rounded athlete. As a former D1 swimmer, he had top level endurance, but never spent much time in the weight room. For years he did what many people do, stick to what they're good at and avoid what they struggle with. But John decided that even though it was going to be a rough journey, he was ready to take on a new challenge.
Getting into strength sports for the first time after age 30 is an intimidating feat for most, but John made up his mind and never looked back. In around 18 months, he has missed less than 5 training sessions and the results are undeniable. Over that time span he has added 75lbs to his squat, 50lbs to his bench press, 85lbs to his deadlift, and 25lbs to his overhead press. John's progress is a great example of what consistency is all about and also shows what can happen when you're willing to humble yourself by trying something new. No matter how long it took you to start or how rough the journey may look, it is NEVER TOO LATE to accomplish your goals! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
TODAY'S TRAINING - MAX REP STONE LOADS: Set a running clock and load an atlas stone for as many reps as you can get in 1 minute, followed by a 2 minute rest. Follow that pattern for 5 rounds. Score is the total reps completed. Adjust the height of your platform based in your ability level and choose a weight that will allow 6-8 reps per set. If you don't have an atlas stone, a sandbag or natural stone will work fine too.
Atlas stones are one of the most simple yet effective tools you can use to develop strength, power, and a rock solid core! ​
Invest in KNOWLEDGE and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
TB to University of Florida Lacrosse player @eshoop4 showing what real DETERMINATION looks like!
She COULDN'T WALK FOR 8 WEEKS, but she came in and WORKED HER @$$ off 4x a week because staying strong for her next season was IMPORANT ENOUGH to her and her parents. You want to make the team next year? You want more playing time? You want to earn a scholarship? You've gotta stop talking about it and SHOW UP to put the work in. You can either make a way or make an excuse, the choice is ALWAYS yours! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
TODAY'S TRAINING - 400 METER SANDBAG CARRY: Set a running clock and carry a sandbag 400 meters as fast as you can. Score is the total time required to cover the distance. Ideally, your bag should be heavy enough that it requires multiple sets to go the distance. Depending on your ability level, somewhere between 75% and 1.25% of your bodyweight would be a pretty solid challenge.
When it comes to movements that require strength, endurance, and pure functionality, heavy sandbag carries are at the top of my list! ​
Invest in KNOWLEDGE and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
4th but the competition was postponed. Guess what David did though? HE KEPT WORKING ON HIS GOAL AND STILL SMASHED IT. Way to go dude!
Invest in KNOWLEDGE and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
TODAY'S TRAINING - TIRE FLIP FOR MAX REPS: Set a timer for 10, 20, or 30 minutes depending on your ability level and go for as many flips as you can get before time is up. If you've got a heavy tire, go for a longer duration and take rests after every 3-4 reps. If you've got a lighter tire, go for a shorter duration and aim for 8-12 consecutive flips at a time followed by a short rest. If you don't have a tire, call up a retailer in your area that sells tires for construction vehicles. Its expensive to have them recycled, so they'll be happy to have you take their old ones away for free! (P.S., Yes I do coach my athletes to flip with a wider grip to reduce risk of bicep injury. A narrow grip just happens to work better for ME based on MY proportions.)
​ Tire flips are a simple yet highly effective way to challenge just about every muscle in your body!
Invest in KNOWLEDGE and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
Make it a habit to do more than is required and I guarantee you'll start to receive more than you expect.
Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
TODAY'S TRAINING - DEATH BY OVERHEAD PRESS: Load up a log, axle, keg, or barbell to your bodyweight (or a percentage based on your ability level). Set a running timer and press it overhead (a push press or jerk will be most efficient) for 6 reps within 30 seconds. Rest 60 seconds, then hit 5 reps within 30 seconds. Continue that pattern down to 1 rep and aim to work your way back up to 6. Score is total reps completed. If you all you have are dumbbells or kettlebells, just increase the number of reps (ex. 12/10/8/6/4/2).
​ Picking up something heavy and putting it over your head is one of the most functional movements possible!
Invest in KNOWLEDGE and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com!
ATTENTION: If you're not having fun, you're doing something wrong!
If you're consistently pushing your limits, day to day training is going to suck. There's no way around it. However, the key is embracing the process of working towards your goals and not treating every single step like it's life or death. Learn to ENJOY THE PROCESS and you'll never have a problem staying fit! Need help making your program more effective? Drop me a line at hirecoachwill@gmail.com! |
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