2016.08.14 Week 5

Strength Academy Students,

We're starting Week 5! One more week before we test and see how much stronger you've become.

As a reminder, do your best to focus on what's most important. Some of you need to put in the work and build strength. Others need stability. Others need mobility. Many of you need a bit of each, including myself.

We'll be dialing things in this weekend. Increasing mental focus, awareness, ... Less volume. It will still be somewhat difficult :) If you can, give yourself at least 1-2 days off before you test your maxes again.

See you soon and enjoy the last training week before we retest!

Josh

== Warm-up ==

1. Air squats x20
2. Walking lunges x20 each leg
3. Airplanes x10 each leg
4. Push-ups x10
5. Front plank 1:00
6. Side plank 0:30 each side
7. Equalizer row x10

*Warm-up should not be hard strength wise. Think if the muscles you need to activate for the bigger lifts.

== Strength Session ==

1. Pause squat (3 sec): work up to heavy set of 3, then 8x3

2. DB Pause Bench Press (5 sec): 5x5, last set AMRAP (max reps)

3. Deadlift: work up to a heavy set of 2, then 10x2 EMOM (every minute on the minute)

4. Overhead walking lunges (1-arm, DB, same weight as you used for walking lunges last week). 10x10 total (5x10 each arm, switch arms each set)

== Assigned Homework ==

Workout A

A.1. Barbell Pause Squats (2 sec pause): 10x2, medium weight, focus on speed on the way up

A.2. Bench Press (DB or BB): 5x5, medium weight, 2 sec pause, fast on the way up

A.3. Core Circuit - 4 rounds
- 0:30 hollow body hold
- 10 ab wheel roll outs
- 0:30 superman hold
- 10 hanging leg lifts (pull-up bar)
- 0:30 tuck hold
- 10 knee tucks (equalizer bars)

Workout B

B.1. Barbell Back Squat, Warm up to heavy set of 5, 1x5, 1x3, 3x1 (add weight with each set of you're feeling strong and still able to explode from the bottom)

B.2. Barbell Deadlift, Work up to a heavy set of 2-3 reps, then 15x1 (1 rep every 30 s, 15 reps total)

B.3. Core Conditioning
- From plank - accumulate 5:00. If you have 3:00+ unbroken, add a weighted plate on your upper back and ensure you do not let your lower back sag.
- Hollow body hold: 5 x 0:30, 0:30 rest (use a running clock)
- Hanging tuck hold, 5 x 0:30, 0:30 rest (use a running clock)

2016.08.06 Week 4

Strength Academy Students,

We're entering the second half of this program. By now, you should discover

• Strength training is a different kind of tough -- not better, harder, easier ... just different. 
• You are stronger than you think you are.
• Mobility & flexibility are just as important as strength.
• You may not be able to complete the entire strength session, and / or all the homework. And that's okay. What matters most is that you focus on what matters most.

That being said, here is what we have in store for Week 4!

== Warm-up ==

Squat low, then walk! Pretend there is a low concrete ceiling :) ... quads and glutes should be lit up!

- lateral walk (1 gym length each direction)

- forward 1 length, backward 1 length

- then ... repeat :) 2 rounds total

2 rounds ... take time to work on mobility and increasing your range of motion and form

10 squats (aim for full range of motion over speed)

10 Cossack squats (5 each leg

10 bootstrappers (1 rep = squat low reach up arms straight, then, grab ball of feet and straighten leg)

2 rounds ... focus on light to medium weight, activating the muscles in your back, arms and chest

10 push-ups (full range of motion)

10 DB rear delt flys (5-10 lb each)

10 1-arm row (15-30 lb DB)

== Strength Session ==

1. Back squat: work up to heavy set of 5, then 5x5

- after each set: ... chill

2. DB Bench Press: 4x10 (heavy)

- after each set: 10 1-arm rows (heavy) + 30 s L-sit (or tuck hold)

3. Deadlift: work up to a heavy set of 5, then 3x5, 3x3 (heavier), 2x2 (heavier)

- after each set: ... chill

4. Walking lunges with dumbbells, 5x10 each leg (heavy)

- after each set: 10 Partner GHDs

== Assigned Homework ==

Workout A

A.1. Barbell Pause Squats, work up to a heavy set up 5, then do 5x5, with 4 second pause at the bottom (e.g. 0 - bottom ... 1 ... 2 ... 3 ... 4 - explode up!).

- Last set, as many pause squats as possible (no more than 20)

- after each set - 5 Cossack Squats on each leg

A.2. Superset (heavier then last week)

- Bicep curls 4x10

- DB tricep extension 4x10

- DB floor press 4x10

- after each round, spend 2:00 stretching, 0:30 chest / each arm, 0:30 triceps / each arm)

A.3. Core Circuit - 3 rounds

- 0:30 hollow body hold

- 10 ab wheel roll outs

- 0:30 superman hold

- 10 hanging leg lifts (pull-up bar)

- 0:30 tuck hold

- 10 knee tucks (equalizer bars)

Workout B

B.1. Walking lunges with DB (heavier than last week), 10x10

- after each set, 0:30 groiner stretch each leg

- if you are looking for a bigger challenge (e.g. >30 lb DB per arm), please reach out :)

B.2. Barbell Deadlift, warm-up to a heavy set of 5, then 5x5

- after each set, 5 Jefferson Curls, use 0-10 lb (little to no weight)

B.3. Superset

*weight should be challenging without compromising form.

- DB Chest Fly (flat bench) 4x10

- 1-arm row 4x10

- DB Rear Delt Fly 4x10

- after all 4 rounds, stretch. min. 2:00 stretch (0:30 chest each arm, 0:30 back each arm)

== Notes from Strength Session ==

Sunday Crew

Wednesday Crew

2016.07.30 Week 3

== Strength Session ==

Warm-up

Squat low, then walk! Pretend there is a low concrete ceiling :)
- lateral walk (1 gym length each direction)
- forward 1 length, backward 1 length
- then ... repeat :) 2 rounds total

2 rounds
10 squats (aim for full range of motion over speed)
10 Cossack squats (5 each leg
10 bootstrappers (1 rep = squat low reach up arms straight, then, grab ball of feet and straighten leg)

2 rounds
10 push-ups (full range of motion)
10 DB rear delt flys (5-10 lb each)
10 1-arm row (15-30 lb DB)

Strength Work

1. Back squat: work up to heavy set of 5, then 5x5
- after each set: 5 Cossack Squats each side

2. DB Floor Press: 4x12 (heavy, ensure you have a spotter)
- after each set: 10 perfect push-ups (knees or toes, chest/chin to the ground, full lock-out at the top)

3. Deadlift: work up to a heavy set of 3, then 10x3
- after each set: 30 s tuck hold (e.g. on equalizer bar)

4. Walking lunges with dumbbells, 4x10 each leg (heavy)
- after each set: 30 s "couch stretch" each leg

== Assigned Homework ==

Workout A

A.1. DB Pause Squats, work up to a heavy set up 5, then do 8x5, with 4 second pause at the bottom (e.g. 0 - bottom ... 1 ... 2 ... 3 ... 4 - explode up!).
- Last set, as many pause squats as possible (no more than 20)
- after each set - 5 Cossack Squats on each leg

A.2. Superset (heavier then last week)
- Ab wheel roll out 3x10
- DB tricep extension 3x10
- DB floor press 3x10
- after each round, spend 2:00 stretching, 0:30 chest / each arm, 0:30 triceps / each arm)

A.3. Core Circuit - 3 rounds
- 10 ab wheel roll-outs
- 0:30 plank (elbows)
- 20 crunches
- 0:30 tuck hold (equalizer / chair, etc)
- 10 hanging knee raises (hanging from bar, or in support position on equalizers; hanging preferred)
- 0:30 superman hold (arms / legs straight, off the ground, but squeezed)
- 20 leg raises

Workout B

B.1. Walking lunges with DB (heavier than last week), 10x10
- after each set, 0:30 groiner stretch each leg

B.2. Single leg deadlift 5x10
- after each set, 1:00 straddle stretch, reaching forward (chest to ground)

B.3. Superset
- Push-ups 4x10
- 1-arm row (heavy) 4x10
- after each round, 2:00 stretch (0:30 chest each arm, 0:30 back each arm)

== Notes from Strength Session ==

Sunday Crew


Wednesday Crew

2016.07.24 Week 2

== Strength Session ==

1. Bench press: Find your 5 RM

2. Deadlift: work up to heavy set of 5, then 5x5

3. Partner GHD 10x5

4. Walking lunges with dumbbells, 100 each leg

== Assigned Homework ==

Workout A

A.1. DB Squats 10x5 (heavier than last week), last set -- max reps (aim for 10-20 reps)

A.2. Superset
- Ab wheel roll out 3x10
- DB tricep extension 3x10
- DB floor press 3x10

A.3. KB Swings (heavy with clean form), 5x10
- 1:00 plank after each set

Workout B

B.1. Walking lunges with DB (100 each leg)

B.2. Single leg deadlift 5x10

B.3. Superset
- Push-ups 4x10
- 1-arm row (heavy) 4x10

== Notes from Strength Session ==

Sunday Crew

GL: bench 5x65 (assisted ~20 lb), left arm weak
JK: bench 5x65 (4 assisted), deadlift 4x5x115
DE: bench 5x65, 1x85, deadlift 5x155 (minor hitch)
LC: bench 5x65 (last assisted), deadlift 5x155
JaN: bench 5x65, deadlift 135x5-2-3-1-1
LP: bench 5x65, deadlift 4x5x135, 2x135
SW: bench 5x85, deadlift 2x5x95, 5x5x115
TW: bench 5x145, deadlift 5x95, 5x145, squat mobility work
JyN: bench 5x65 lb, shoulder stability work

Wednesday Crew

AH: bench 5x455 lb, deadlift 5x5 @ 95 lb
MFO: bench 5x65 lb, deadlift 5x5 @ 95 lb
KC: bench 5x65 lb, 3x85 lb, deadlift 5x5 @ 135 lb
BJ: bench 5x65 lb, deadlift 5x5 @ 135 lb

2016.07.16 Week 1

Ninja Strength Academy: 

For Week 1, we tested our maxes for the squat and deadlift. Most attempted a 5 rep max, some attempted a 1 RM, and others worked on strength through partial ranges of motion. We also worked on mobility drills to build range of motion.

Saturday Crew - July 16

Today's attendance and scores:
(Initials, Squat, Deadlift)
1. JyN, 5 x 95 lb, 1 x 155 (focus on making knees / hips move as one)
2. LP, 5 x 95 (2 assisted), 5 x 135
3. GL, 5 x 95, 5 x 95 (lower back rounding - focus on core strength)
4. TW, 5 x 95 (easy; focus on technique), 5 x 95 (think hips forward)
5. SW, 5 x 95, 5 x 115 (lower back - sloppy push-ups, Jefferson curl, lying wall stretch)
6. JK, 5 x 45 (partial ROM; stood with 95 for confidence), 5 x 95!!
7. JaN, 5 x 95, 1 x 155 !!

Wednesday Crew - July 20

Today's attendance and scores:
(Initials, Squat, Deadlift)
1. BJ, 5 x 85 lb (1/2 ROM), 5 x 135 lb
2. KC, 5 x 95 lb (3/4 ROM), 5 x 95 lb
3. SL, 5 x 85 lb (9/10 ROM), 5 x 95 lb
4. SH, 5 x 85 lb (1/2 ROM), 5 x 95 lb
5. MO, 5 x 85 lb (1/2 ROM), 5 x 95 lb
6. AH*, 5 x 85 lb (1/2 ROM), 5 x 95 lb
*Walk-in

Week 1 Assigned Homework: 
- to be completed anytime before next session (e.g. at home, before/after class, ...)
- ** Record your workouts in the Comments below so I can track how you progress

Workout A
**Rep scheme: 3x5 = 3 sets of 5 reps

1. Dumbbell squats: Work up to a heavy set of 5 reps (tough but clean form). Then, perform 10x5 (practice the breathing, bracing core, and control down + fast up)
- 5 Cossack squats on each leg in between each set

2. Ab wheel roll 3x10
- 1:00 plank after each set

3. Push-ups 10x5 (full range of motion, control down, fast up)
- Bicep curls 8 reps each arm in between each set

Workout B

1. Shrimp squats (practice), 5x5 each leg

- 5 single leg deadlifts in between each set (choose a challenging weight with good form)

2. KB swings 10x10

- 10 walking lunges each leg in between each set (choose appropriate dumbbell/ bodyweight okay too)

3. Accumulate 5:00 Plank - focus on maximum tension, squeezing every muscle :)

2016.07.09 Free Strength Workshop - Recap

Last week, I ran my first strength workshop. Here's a recap:

Workshop Overview:

1. Introductions (name & your "why")

2. Overview of program

3. Safety

4. Technique (dowels / PVC)

5. Practice with barbell

6. Invitation to sign up for 6 week customized strength program

Other links:

Advertising page 

EventBrite page