04 September 2013

Thursday



After accumulating three years worth of training sessions, I have decided to cease posting my training online. I will still periodically post informative bits that I think can benefit others. It's simple really - find what works for you and do it. No two people are alike. You are in charge of you. Change is predicated on change, if you never alter the stimulus there can be no adaptation. Remember your mind is the greatest tool, weapon, and asset you've been given. Use it to your advantage.

03 September 2013

Wednesday

"The LORD is my shepherd; I shall not want."
Psalm 23:1

Strength
4 Sets
8-10x Good morning (use a load that is hard, but doable)
Dummy drag 1 minute 185/100lb dummy

02 September 2013

Tuesday

"I will be glad and rejoice in thee: I will sing praise to thy name, O thou most High."
Psalm 9:2

Strength
Squat 3-3-3-3-3-3-3-3-3-3

01 September 2013

Monday

"He that dwelleth in the secret place of the most High shall abide under the shadow of the Almighty."
Psalm 91:1

Stamina
4 Sets
25x Sandbag get-ups 80/60lbs
25x KB swings 55/35lbs
Rest 1 min

29 August 2013

Friday

"He that is slow to wrath is of great understanding: but he that is hasty of spirit exalteth folly."
Proverbs 14:29

Stamina
6 Sets
50yd Bear crawl sled pull 135/95lbs
Rest 30 sec

then

5 Sets
100m Over/under swim
100m Finning

28 August 2013

Thursday

"And we know that all things work together for good to them that love God, to them who are called according to his purpose."
Romans 8:28

Strength
50x Curtis P. for time using a load that is half your bodyweight

then

Practice form and execution with turkish get-ups and KB windmills

27 August 2013

Wednesday

"Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven."
Matthew 5:16

Sprinting
Every minute on the minute for 10 minutes, perform a hill sprint. Choose a hill that is difficult for you to make it to the top and back down in 30 secs.

Tuesday

"But the anointing which ye have received of him abideth in you, and ye need not that any man teach you: but as the same anointing teacheth you of all things, and is truth, and is no lie, and even as it hath taught you, ye shall abide in him."
1 John 2:27

Stamina
Ruck > 90 minutes 35-50lbs

then

21-15-9
Sandbag cleans 80/60lbs
Dips

25 August 2013

Monday

"Let not mercy and truth forsake thee: bind them about thy neck; write them upon the table of thine heart: So shalt thou find favour and good understanding in the sight of God and man."
Proverbs 3:3-4

Work Capacity
Complete as many sets as possible in 10 minutes:
10x Single arm push-ups
10x Pistol squats

22 August 2013

Friday

"Whom I have sent unto you for the same purpose, that ye might know our affairs, and that he might comfort your hearts."
Ephesians 6:22

Strength
4 Sets 
Max reps DB bench press 100/50lb dumbbells
30x Push-press w/45lb barbell
Rest 1 minute

then

4 Sets
20x Axle SDHP 85/55lbs
30yd Dummy drag 185lbs

then

50x Alternating rotational back extension

then

Swim 500m 

20 August 2013

Wednesday

"Now therefore ye are no more strangers and foreigners, but fellowcitizens with the saints, andof the household of God."
Ephesians 2:19

Strength
Five minutes skipping rope. Followed by tabata box jumps to a 20in box.

then

5x8 Zercher squats w/axle 165lbs

then

5x8 KB strict press each arm (use a weight that is hard, but doable for all 8 reps unbroken)

then

200m Sled drag/farmer carry 100lb sled/45lb KB's each hand

19 August 2013

Tuesday

"We love him, because he first loved us."
1 John 4:19

Sprinting
6 sets of 40m prowler push 135/95lbs, rest 30 secs after each sprint

then

200yd Farmer carry 115/55lbs per hand

then

Swim 500m

18 August 2013

Monday

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us."
Romans 8:18

Strength
Warm up and work up to a 10 rep deadlift that is hard, but doable. Perform 3x10 at this load.

then

3 sets of max rep HSPU on paralletes, rest 1-2 mins between sets.

then

100x Flutter kicks
100x Leg lifts

15 August 2013

Friday

"For ye have not received the spirit of bondage again to fear; but ye have received the Spirit of adoption, whereby we cryAbba, Father. The Spirit itself beareth witness with our spirit, thatwe are the children of God"
Romans 8:15-16

Strength
Trap bar deadlift 5x6

then

Complete test of max rep strict pull-ups

14 August 2013

Thursday

"For as many as are led by the Spirit of God, they are the sons of God."
Romans 8:14

Stamina
Ruck with a 35-50lb load for 3+ hours 

11 August 2013

Monday

"But if the Spirit of him that raised up Jesus from the dead dwell in you, he that raised up Christfrom the dead shall also quicken your mortal bodies by his Spirit that dwelleth in you."
Romans 8:11

Sprinting
Grab a sandbag, weight, log, rock, or other cumbersome object that weighs anywhere from 25-50lbs and sprint all out out for 10 secs. Rest to recovery. Repeat for 4-6 sets.

09 August 2013

Friday

"The LORD is merciful and gracious, slow to anger, and plenteous in mercy."
Psalm 103:8

Work Capacity
21-15-9 reps of:
SDHP 95lbs
Ring dips

07 August 2013

Thursday

"For we brought nothing into this world, and it is certain we can carry nothing outAnd having food and raiment let us be there with content."
1 Timothy 6:7-8

Swimming
Swim 500m for time

06 August 2013

Wednesday

"Love does not delight in evil but rejoices with the truth."
1 Corinthians 13:6

Work Capacity
4 Rounds:
Run 400m  or  row 500m
50x Push-ups
Rest 3 minutes

05 August 2013

Tuesday

"Then the angel that talked with me answered and said unto me, Knowest thou not what these be? And I said, No, my lord. Then he answered and spake unto me, saying, This is the word of the LORD unto Zerubbabel, saying, Not by might, nor by power, but by my spirit, saith the LORD of hosts."
Zechariah 4:5-6

Work Capacity
Complete as many rounds as possible in 20 minutes of:
5x 1-arm push-ups LH
5x 1-arm push-ups RH
5x Burpee pull-ups
10x Alternating pistols
Run 200m

04 August 2013

Monday

"For whatsoever is born of God overcometh the world: and this is the victory that overcomeththe world, even our faith."
1 John 5:4

Strength
Every minute on the minute for ten minutes, complete 3x deadlifts. Increase load each set until 3x is hard, but doable.

then

For time:
100x Muy Thai push-ups

then

Run 400m
Rest 2 minutes
Run 400m

01 August 2013

Friday

"There is therefore now no condemnation to them which are in Christ Jesus, who walk not after the flesh, but after the Spirit."
Romans 8:1

Work Capacity
10 Intervals of 10sec work/20 sec rest on Airdyne
then immediately,
10 Intervals of 10sec work/20 sec rest on Versa-climber
then immediately,
Swim 500m for time

The Truth

There is no substitute for diet. What you put into your body dictates both body composition and appearance, PERIOD. You cannot out train a poor diet. Yes, there are people that eat whatever they want and don’t seem to gain weight or suffer negative consequences from their habits. But this does not dismiss the fact that it is still unhealthy to eat poorly. Be honest with yourself, can you eat poorly and still appear as desired, perform at a high level, and maintain feeling healthy? Then disregard that notion and excuse! If you want to lose weight and lean out it is paramount to both change how you are eating now and adopt a healthy perspective and attitude towards what you are consuming.

The Japanese have a word for making small positive changes in one’s actions, behaviors, and habits - it’s called “kaizen.” The principle of kaizen rests on the understanding that no matter how small the change or insignificant it may seem, what is important is that you are progressing positively in the direction towards your end goal. Even in the least amount, it is still improvement.

It requires self-accountability. It requires discipline. Discipline is not something easily achieved, but is developed through the continued denial of self-gratification. Say no to yourself. We don’t eat junk because we need it - we do it because we want it.

The goal is to instill small lifestyle changes over a long period of time to condition habitual behavior and successful adherence. You should not maintain a mindset revolved around immediate fixes, 30-day solutions, or promises of fat-burning magic in the form of shakes, juices, cleanses and diets. Take steps to become educated in nutritionally wise and sound eating habits, fueling the body for performance, learning to enjoy eating healthy, and understanding that its ok to eat birthday cake occasionally and not feel guilty.

It is my goal and heart’s intent to pass on to you the knowledge and ability to keep yourself healthy and eliminate any need to depend on superficial training programs designed to keep you in the dark and coming back paying more. 

31 July 2013

Thursday

"In thee, O LORD, do I put my trust; let me never be ashameddeliver me in thy righteousness."
Psalm 31:1

Strength
5 Rounds:
100ft Seated sled pull 100/60lbs
10x Strict towel pull-ups
10x GHD Sit-ups

then

Run 800m for time