barbell shoulder press
4 sets 8 reps
push press
4 sets 8 reps
Sunday, December 4, 2011
off season program day 2 upper body 1a
Day 2
Bench press
4 sets 8 reps
dumbell press
4 sets 8 reps
Barbell curls
2 sets 8 reps
Bench press
4 sets 8 reps
dumbell press
4 sets 8 reps
Barbell curls
2 sets 8 reps
off season weight program Day 1
Day 1 LEGS
Barbell Squat
6 sets 8 reps
Front Squat
4 sets 8 reps
Barbell Squats
2 sets 10 reps (lighter)
Barbell Squat
6 sets 8 reps
Front Squat
4 sets 8 reps
Barbell Squats
2 sets 10 reps (lighter)
Sunday, September 18, 2011
running at track
here is me running the track in etobicoke. The track is in very poor condition. It is uneven and there are many stones that you can twist an ankle on. Also my spikes are very dull.
Time is around 13 seconds for the 100m. Not bad for a 40 year old with very little track experience.
Click here to see the video
Time is around 13 seconds for the 100m. Not bad for a 40 year old with very little track experience.
Click here to see the video
Friday, July 1, 2011
endomorph weight training
weight train 3 times a week
use moderate weight with high reps
day 1
low cable row 4 sets 15-20 reps
seated row 4 sets 15-20 reps
chest press 4 sets 15-20 reps
day 2
leg press 4 sets 15-20 reps
step ups 4 sets 15
rest day
day 3
bench press 4 sets 15 reps
shoulder pr 2 sets 15 reps
upright row 2 sets 12 reps
rest day
day 4
lat pulldown wide grip 4 sets 15-20
lat pulldown close 4 sets 15-20
shrugs 2 sets 10
cardio
4 days a week
40 minutes a session
after 20 minutes rest 15 minutes
use moderate weight with high reps
day 1
low cable row 4 sets 15-20 reps
seated row 4 sets 15-20 reps
chest press 4 sets 15-20 reps
day 2
leg press 4 sets 15-20 reps
step ups 4 sets 15
rest day
day 3
bench press 4 sets 15 reps
shoulder pr 2 sets 15 reps
upright row 2 sets 12 reps
rest day
day 4
lat pulldown wide grip 4 sets 15-20
lat pulldown close 4 sets 15-20
shrugs 2 sets 10
cardio
4 days a week
40 minutes a session
after 20 minutes rest 15 minutes
endomarph training part 2
Lunch
2 oz of chicken
1/4 cup of cottage cheese
one scoop of protein powder
one cup of green beans
3 dill pickes
2 apples
snack 1
2 scoops of protein with milk
dinner
one cup of yogurt
one soy burger
one sweet potato baked
snack 2
one cup of milk
half cup of yogurt
2 oz of chicken
1/4 cup of cottage cheese
one scoop of protein powder
one cup of green beans
3 dill pickes
2 apples
snack 1
2 scoops of protein with milk
dinner
one cup of yogurt
one soy burger
one sweet potato baked
snack 2
one cup of milk
half cup of yogurt
Endomorph training
Endomorphs are capable of packing on size very easily, but have a hard time losing weight and inches.
Pros: capable of building shapely muscles
able to get strong very quickly
have a big bone structure that is ideal for power sports
Cons: pack of bodyfat very easily
have a slow metabolism
tend to store fat in the belly and upper thighs
With proper diet and workout routines these people are able to overcome their shortfalls. But will have to be very strict with themselves. They want to make sure they are burning more caleries than taking in.
This program will consist of a good nutrition plan, weights and cardio workouts.
Nutrition
3 meals
2 snacks
Meals will have a certain amount of protein grams, carb grams, and fat grams. Snacks will be cut in half in all categories.
The meal plan will consist of a zone diet. This diet is used by many athletes from various strength and endurance sports.
The various parts of the meal is brolen down in meal blocks.
1 block of protein = 7 grams
1 block of carb = 9 grams
1 block of fat = 1.5 grams
The amount of blocks you will be starting will be 3 block meals.
Snacks will be half of the meal values.
breakfast
one cup of oatmeal
half a cup of blueberries
two scoops of protean powder
one cup of coffee
Pros: capable of building shapely muscles
able to get strong very quickly
have a big bone structure that is ideal for power sports
Cons: pack of bodyfat very easily
have a slow metabolism
tend to store fat in the belly and upper thighs
With proper diet and workout routines these people are able to overcome their shortfalls. But will have to be very strict with themselves. They want to make sure they are burning more caleries than taking in.
This program will consist of a good nutrition plan, weights and cardio workouts.
Nutrition
3 meals
2 snacks
Meals will have a certain amount of protein grams, carb grams, and fat grams. Snacks will be cut in half in all categories.
The meal plan will consist of a zone diet. This diet is used by many athletes from various strength and endurance sports.
The various parts of the meal is brolen down in meal blocks.
1 block of protein = 7 grams
1 block of carb = 9 grams
1 block of fat = 1.5 grams
The amount of blocks you will be starting will be 3 block meals.
Snacks will be half of the meal values.
breakfast
one cup of oatmeal
half a cup of blueberries
two scoops of protean powder
one cup of coffee
Friday, April 29, 2011
Parks, Forestry and Recreation : Toronto Track & Field Centre
Parks, Forestry and Recreation : Toronto Track & Field Centre: "length
Only during the High Jump Events held in the Indoor Track are the high jump athletes permitted to wear 9mm pin spikes
5 lane-200 metre banked oval track (made of synthetic rubberized material surface) with a separate sixth lane for joggers"
Only during the High Jump Events held in the Indoor Track are the high jump athletes permitted to wear 9mm pin spikes
5 lane-200 metre banked oval track (made of synthetic rubberized material surface) with a separate sixth lane for joggers"
Tuesday, April 26, 2011
running the 400
The 400 metres is a long sprint, but you won't be able to sprint it flat out(without having it dial 911). My sdvise would be to explode out of the blocks, and run flat out for the first 120 metres, run more moderately for and next 50, pick it up for the next 50, then slow down for a bit, and then burn it to the end. Pump your arms as much as you can for the last stretch, because your legs will feel like they are dead.
When you come out of the blocks, push hard on your toes, try to use less contact with the ground as mush as possible. Lean your body and keep your head down, do this for as least 50 metres. After this you hit the accleration phase. When this happens, your body will become more straight. As this point, run on your forefoot, or midfoot if possible, and bring your heel close to your butt(this will help you run faster). Raise your knees close to parallel and increase your stride a bit more. Do this each time you want maximum speed.
Next post I will discuss running the 800. Training for the 800 should mare the 400 easier with proper training.
See you at the track!!
When you come out of the blocks, push hard on your toes, try to use less contact with the ground as mush as possible. Lean your body and keep your head down, do this for as least 50 metres. After this you hit the accleration phase. When this happens, your body will become more straight. As this point, run on your forefoot, or midfoot if possible, and bring your heel close to your butt(this will help you run faster). Raise your knees close to parallel and increase your stride a bit more. Do this each time you want maximum speed.
Next post I will discuss running the 800. Training for the 800 should mare the 400 easier with proper training.
See you at the track!!
Friday, April 1, 2011
Thursday, March 31, 2011
Sunday, March 27, 2011
Saturday, March 26, 2011
phase 1 training
we are ready to start phase 1! Phase 1 will start with heavy weights to build a base of strength. Every exercise will consist of compound movements, except for the incline press and the leg press(although the leg press may be a coupound movement, but you can isolate a little more than the squat.
Here is a list of the exercises and later I will break it down between days.
power clean
squat
front squat
leg press
push press
military press
pull ups(wide and narrow grip)
deadlift
upright row
bench press
incline press
Here is the workout routine. Take a day off after day 3, and a day off after day 6. Try to mix it up a little bit if you are not totally recovered from the previous workout. This workout will be hard on your body if you are not used to it. For the first coouple of weeks you probably won't be able to do squats twice a week. When doing these routines, use a full range of motion, no candyass half reps. Use controlled movements. Go slower on the negative and explode fast on the pushing(mostly on the squat and the power clean).
DAY 1
power clean 4 sets of at least 8 reps each
squat 6 sets of 10-15 reps(heavy)
leg press 4 sets of 10-15 reps
DAY 2
pull up 4 sets 8 reps
military press 4 sets 8 reps(heavy)
deadlift 6 sets 10-15 reps(heavy)
DAY 3
power clean same as day 1
benchpress 4 sets 8-10 reps
incline press 3 sets 8-10 reps
DAY 4
front squat 4 sets 12 reps
push press 4 sets 10 reps
squat 6 sets 8-12 reps
Day 5
pull up 4 sets 8 reps
military press 4 sets 8 reps
upright row 4 sets 8 reps
DAY 6
bench press 4 sets 8-10 reps
dumbell incline press
deadlift 6 sets 12-15 reps
you can change your foot position and or narrow or wide stance on the squat and leg press to hit different quad locations.
narrow stance and straight feet to hit outer sweep
neutral stance and toes pointed out to hit middle quad
wide stance and toes pointed out wide to hit inner quad and teardrop quad(later i will give you all the technical names of the muscles). Also the further you go down on the squat, the more your hams and glutes get worked. That way you don't have to work your hams seperately. Also make sure you explode forcefully up in the squat to activate your type IIB muscle fibers. This will be an advantage when we strart our track sprints.
Do phase one for one or two months to gain some decent power and strength. When you are ready, we will start phase 3, which will incorporate more speed and power, track woutouts and some pylometric exercises, to get you ripped like a cheetah.
See you soon!!
Here is a list of the exercises and later I will break it down between days.
power clean
squat
front squat
leg press
push press
military press
pull ups(wide and narrow grip)
deadlift
upright row
bench press
incline press
Here is the workout routine. Take a day off after day 3, and a day off after day 6. Try to mix it up a little bit if you are not totally recovered from the previous workout. This workout will be hard on your body if you are not used to it. For the first coouple of weeks you probably won't be able to do squats twice a week. When doing these routines, use a full range of motion, no candyass half reps. Use controlled movements. Go slower on the negative and explode fast on the pushing(mostly on the squat and the power clean).
DAY 1
power clean 4 sets of at least 8 reps each
squat 6 sets of 10-15 reps(heavy)
leg press 4 sets of 10-15 reps
DAY 2
pull up 4 sets 8 reps
military press 4 sets 8 reps(heavy)
deadlift 6 sets 10-15 reps(heavy)
DAY 3
power clean same as day 1
benchpress 4 sets 8-10 reps
incline press 3 sets 8-10 reps
DAY 4
front squat 4 sets 12 reps
push press 4 sets 10 reps
squat 6 sets 8-12 reps
Day 5
pull up 4 sets 8 reps
military press 4 sets 8 reps
upright row 4 sets 8 reps
DAY 6
bench press 4 sets 8-10 reps
dumbell incline press
deadlift 6 sets 12-15 reps
you can change your foot position and or narrow or wide stance on the squat and leg press to hit different quad locations.
narrow stance and straight feet to hit outer sweep
neutral stance and toes pointed out to hit middle quad
wide stance and toes pointed out wide to hit inner quad and teardrop quad(later i will give you all the technical names of the muscles). Also the further you go down on the squat, the more your hams and glutes get worked. That way you don't have to work your hams seperately. Also make sure you explode forcefully up in the squat to activate your type IIB muscle fibers. This will be an advantage when we strart our track sprints.
Do phase one for one or two months to gain some decent power and strength. When you are ready, we will start phase 3, which will incorporate more speed and power, track woutouts and some pylometric exercises, to get you ripped like a cheetah.
See you soon!!
Sunday, March 13, 2011
overview of ripped program
This program is geared towards ectomorphs(athletes with a small bone structure). Just for the record, I am a ecto-meso(a skinny person with loads of genetic potential). I find it difficult to put on mass but no problem to build strength, power, and speed. People like us won't make it with isolation exercises, so we have to concentrate on compound exercises, the one that involve more that one muscle at a time. If are try to train like a pro bodybuilder you will waste your time. I won't train you with half movements or bad form(like bouncing a barbell off your chest on the benchpress just to get more reps to look like a badass at the gym). Every rep will have strict form and a full range of motion.
This program will be four or five days a week. All weights to start out with and no cardio, but try to warm up on a treadmill just enough to get your muscles warm. Gym time will not exceed 45 minutes per session. For the first phase it will be all freeweights, no machines cables or pulleys. There will be no split bodyparts. Once you do a certain workout, the next time you do it, you will be totally recovered to hit it hard again. It will be heavy weight and low reps, except one day a week will be a lighter workout to help prepare you for the next heavy day.
There will be a few phases.
1 initial phase - to get your body used to this kind of training
2 strength phase - start hitting the weights to build a base of strength
3 power phase - add track sprinting to phase 2
The ecto or ecto mix body is envied by every body type except a true mesomorph(like arnold). You should be able to stay cut all year round, you won't have to worry about getting fat. With our body type any bit of fat is a hinderance. We are short track sprinters, wide recievers, and weightlifters, not anemic long distance runners.
I am going through this program as I am writing this, and you are along for the ride. Think of us as cyber training partners. I will try to keep things interesting and fresh. I will give you new things to try from time to time. For example, when you start phase 2, you will be doing some olympic weightlifting. Once you get the form down good, do it at the gym at the bussiest time. I bet everybody will stop and stare. You don't see anyone these days picking up a heavy barbell from the floor and throwing it over their head. I started doing power clean and jerks at the gym, and one person said what the hell was that exercise was that, you must be as strong as a bull.
So if you're ready for phase 1, lets get started !!
P.S. - this program is for everybody(all shapes and sizes).
This program will be four or five days a week. All weights to start out with and no cardio, but try to warm up on a treadmill just enough to get your muscles warm. Gym time will not exceed 45 minutes per session. For the first phase it will be all freeweights, no machines cables or pulleys. There will be no split bodyparts. Once you do a certain workout, the next time you do it, you will be totally recovered to hit it hard again. It will be heavy weight and low reps, except one day a week will be a lighter workout to help prepare you for the next heavy day.
There will be a few phases.
1 initial phase - to get your body used to this kind of training
2 strength phase - start hitting the weights to build a base of strength
3 power phase - add track sprinting to phase 2
The ecto or ecto mix body is envied by every body type except a true mesomorph(like arnold). You should be able to stay cut all year round, you won't have to worry about getting fat. With our body type any bit of fat is a hinderance. We are short track sprinters, wide recievers, and weightlifters, not anemic long distance runners.
I am going through this program as I am writing this, and you are along for the ride. Think of us as cyber training partners. I will try to keep things interesting and fresh. I will give you new things to try from time to time. For example, when you start phase 2, you will be doing some olympic weightlifting. Once you get the form down good, do it at the gym at the bussiest time. I bet everybody will stop and stare. You don't see anyone these days picking up a heavy barbell from the floor and throwing it over their head. I started doing power clean and jerks at the gym, and one person said what the hell was that exercise was that, you must be as strong as a bull.
So if you're ready for phase 1, lets get started !!
P.S. - this program is for everybody(all shapes and sizes).
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