High School Advanced Lifter Kit

Below is a list of items for the more advanced High School Lifter.  If you are new to the weight room or haven't seen our starter kit CLICK HERE

All items can be found on Amazon and can help the more experienced lifter hit some big numbers this school year while avoiding injury and fatigue.

#1

Dip Belt

These can easily fit into your gym bag and will quickly blow up your Pull-ups and Dips.  By this point in your training, you will need to start adding weight to these movements that are typically "Bodyweight" exercises.  Once you can start handling dips with an extra 25lbs or more you will see you bench PR explode.

#2

Captain of Crush Grippers

If your grip is the reason, you have not hit a deadlift or clean PR in a while then it might be time to grab these.  My advice is to start with the lighter ones.  Your 405lb deadlift is not gonna get you closing the mid to high strength grippers by COC.  Start small and slowly build your way up.  I own a few of these and have done some quick grip squeezes between deadlifts just to really drain the hands and forearms but typically I would suggest using them at the end of the workout to add the finishing touches to a back day.

#3

Thick Grip attachments

At our Harleysville location (The Farm) we own A LOT of fat grip equipment.  From 3" pull-up bars to axle bars of different sizes and an endless supply of odd shaped attachments that'll make any movement damn near impossible.  Sadly, the average gym won't have these items but with these affordable grip attachments you can turn any bar into a fat bar.  

#4

Figure 8's

All of our top lifters have used some form of Deadlift straps during their training at some point.  Usually, we only add them in when the arms are giving out but the back is still strong.  While I prefer the standard leather wraps that you wrap around the bar, more and more lifters are opting for these.  They can be a little bulky but are quick to use and allow you to still grip the bar, allowing you to get more of a "real" feel.  Just avoid getting addicted to them, overuse will result in a WEAK grip.

#5

Liquid Chalk

It's doubtful your School Gym or "Commercial Gym" will allow or understand the concept of Chalk.  It's a shame but you will never win that battle.  Next best thing is Liquid Chalk.  It's cheap, stays on long enough to complete a workout, and is 100% Mess Free.  Instead of crying that your gym doesn't allow chalk just buy this and throw it in your gym bag.  

Week 6 of our Summer Training Series

After this week you will be 1.5 Months into the SUMMER TRAINING and even close to our FALL PROGRAM! 

Coming very soon we will be dropping our latest program which will feature a lot more than our FREE program for only $33 a month with 30% of all memberships going towards a Good Cause. Stay tuned for Updates! 

Conditioning Athletes and Weight Loss are combined again this week. 

WEEK 6

Conditioning and Weight Loss are still together

 

Day 1:

1: Superset

A: Squat

B: Push Up

C: Jumping Jack

5x20

 

2: Superset

A: Dumbbell Lunge

B: Dumbbell Chest Fly

C: Dumbbell Row

3x15

 

3: Superset

A: Dumbbell Straight Leg Dead Lift

B: Dumbbell Chest Press

C: Dumbbell or Kettlebell Swing

4x20

 

4: Cardio

20 minutes of 1 minute FAST 1 minute SLOW HIIT

 

5: Ab

Ab Video

 

Day 2

1: Superset

A: Dumbbell Cleans

B: Dumbbell Forward Raise

C: Dumbbell Lateral Raise

D: Dumbbell Reverse Fly

5x20

 

2: Superset

A: Dumbbell Curls

B: Dumbbell Hammer Curls

C: Dumbbell Overhead Extension

D: Dumbbell Kick Backs

5x20

 

3: Superset

A: Burpees

B: Mountain Climbers

C: Sit Ups

4x20

 

4: Ab Video

Strength Athletes

WEEK 6

Day 1

1: Squat 54321

2: Front Box Squat 3x8

3: Bench 54321

4: Incline Close Grip 3x8

5: Dumbbell Lunges 3x8

6: 20 minutes of heavy triceps

 

Day 2

1: Deadlift 54321

2: Barbell Rows 3x8

3: Cleans 54321

4: Push Press 3x8

5: Hang Pull 3x8

6: 20 minutes of heavy biceps

 

Day 3

1: Wide Stance Box Squat 54321

2: Close Grip Bench 54321

3: Dumbbell Incline Press 4x15

4: Box Jumps 4x15

5: 20 Minutes of speed triceps

 

Week 5 of our Summer Training Series

 Officially broke 1 Full MONTH!!! 

Congrats on making this far.  Now that Fall Sports are quickly approaching, we are going to combine Weight Loss and Conditioning.  Those who have been doing the Weight Loss Program are ready for something slightly harder and the Conditioning Athletes should know their weak and strong points by now and should be able to take different routines we have done and add them into the workouts provided to make sure they are ready for the upcoming season.

Also, make sure to check out the links below and our more recent blogs that showcase different Amazon Items that will help you reach your goals.

Weight Loss / Conditioning

Day 1

1: Squats 5x20

2: Lunges 2x10

3: Bench 5x20

4: Dumbbell Fly 2x10

5: Seated Rows 5x20

6: Dumbbell Rows 2x10

7: Calf Raises 5x20

8: Single Leg Deadlifts 2x10

9: Video 

Day 2

1: Push Press 5x20

2: Forward Raise 2x10

3: Lateral Raise 2x10

4: Reverse Fly 2x10

5: Curls 5x20

6: Hammer Curls 3x15

7: Reverse Curls 2x10

8: Close Grip Push Ups 5x20

9: Dumbbell Overhead Extensions 3x15

10: Tricep Kick Backs 2x10

11: 100 total of each: Sit Up - Leg Raise - Russian Twist

Day 3

40 straight minutes of high intense cardio

Strength Athletes

Week 5

Day 1

1: Squat 6x3

2: DB Lunge 3x12

3: Kettlebell Sanddune SLDL 3x10

4: Bench 6x3

5: close grip bench 3x12

6: triceps – 3 exercise superset 3x20

7: weighted abs for 10 minutes

 

Day 2

1: Deadlift 6x3

2: rows 3x12

3: heavy trap bar shrugs 3x5

4: high pull 6x3

5: steering wheel 5x20

6: Db push press 4x12

7: 15 min of speed abs

 

Day 3

1: sumo deadlift 6x3

2: 1 arm farmers hold 30 sec right 30 left no rest for 5 min

3: 300 reps of abs

4: cardio x 15 min

5: arms – anything 

Eat Healthy with these 5

 Need help dropping the pounds?  Buy some cook gadgets to keep healthy cooking/eating fun.  Below are 5 products I either use or recently ordered.

Stackable Grill Rack:

I use these in my oil free fryer for wings and they cook perfectly every time.  I haven't tried them on the grill yet but they are perfect in the fryer.

Hot Sauce:

Out of all the Hot Sauces I have tried and made myself the Truff brand is by far the best.  Not always the cheapest but worth it!  It doesn't take much of it to add the right amount of flavor.

Fruit Rack:

If you want to drop the pounds fast you need one of these ASAP!  Fill your counters with Fruit and you will find yourself instantly eating healthier and dropping weight like you wouldn't believe.  It's the easiest hack you will ever find when it comes to losing weight.

Bourbon Barrel Garlic:

Like the hot sauce, this isn't the cheapest item around but trust me, its 100% worth it.  If you are giving up junk food and unhealthy dinners than you are going to want your meals to taste better than ever.  Just add a small amount of this and you'll be glad you purchased it.  I have yet to be unhappy with any products by this company.

Lump Coal:

Grilling will be one of the best ways for you enjoy healthy eating.  I always use Lump Coal with my grilling since it isn't covered in chemicals and it makes everything smell better.  I find they burn much longer and better also.

There you go, FIVE products to help you burn the fat.  Make sure to sign up for our mailing list and get access to FREE workouts each week.

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High School Lifter Starter Kit

 Below are 5 items all lifters should pick up before getting into lifting.  None of these items are too expensive and all of them will help you learn how to lift and avoid injury while doing so.  

Please Note:  I am listing products that are good but not the best out there.  I think it would be foolish to drop a crazy amount of money on something you are just getting into.  Later on I will post a list of equipment for more experienced lifters that will include some more higher end items.

#1

BELT

Everyone should have a belt of their own.  Our 2 clubs keep a few on hand but with all the different styles and sizes I just can dedicate enough space to hang a belt that fits everyone's needs.  This is a MUST HAVE for all lifters.  Even our school program has belts but they're not great and for a 1 time investment you can own your own belt that fits perfectly.

#2

DEADLIFT WRAPS

If you are doing our program than you better be ready to deadlift often and heavy.  Typically, I only allow wraps near the end of a routine when the grip is giving out but the back is still strong.  Standard Deadlift progression for a workout is first Double Overhand - Then Mixed Grip - then end with Double Overhand with Wraps.

Don't get too hooked on using wraps too often but anytime you are going for something BIG these come in handy.

#3

Sneakers

Your level of commitment and maturity in the weight room really stands out here.  While you can train in any type of athletic sneaker you will find that Running Shoes and Basketball Shoes are terrible for compound lifts.  They aren't flat enough and are too squishy.  Once you are squatting over 200lbs the weight of the bar is pressing into your sneakers too much making your ankles cave in.  

Solution: Keep Chucks in your bag.  They're not too expensive and will last for a full high school career and probably longer.  I think I'm up to year 8 with my current pair and they still feel brand new.

#4

Foam Roller and other rehab tools

These you should keep at home but use often.  Between your sport and your lifting there is no way that your body won't start falling apart.  Some of our athletes are training 15 or more hours a week.  The best way to avoid injury while continuing to get better each week is to self-rehab.  This blog features a few post regarding items I suggest buying but this is the most basic.

#5

Knee Sleeves

Sleeves are the least seen item with our athletes but something I am always pushing the kids to get.  Protect your knees early and learn how to properly use these.  For my own lifts, I prefer sleeves over wraps but every lifter is different.  For athletes, I rarely suggest wraps because the average kid just isn't going to understand how to use them properly.  Sleeves are easy and hard to mess up with.  Definitely buy them!

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Stop being HURT

 If you are training hard there is no way you won't eventually tear something or get sore.  The key is to find a way to avoid this from happening so you can continue to go NONSTOP!  Below are some rehab tools I use daily and our clients have access to every time they train with us.  Check them out and make sure to reach out to us if you have any questions.

Acumobility:

This tiny little device has taken so many knots out of my upper back.  I just place it on a wall and jam my back and neck into as hard as I can.  I feel it is much better than a lacrosse ball and its small enough that you can take it anywhere.

Tiger Tail:

I originally bought this for my Hamstrings but I found that if I have someone roll this up and down my Traps while I sit in a chair and they use all of their weight I can quickly rid myself of any neck pain and incoming headaches.  This will definitely prevent muscle tension driven migraines.

Neck Massager:

Being Tall and having a job where I have to look down on people all day (physically and emotionally?) I always have neck issues.  This affordable device is perfect for sitting on the couch and adding as much pressure as needed to get rid of the knots and soreness.

Ice Roller:

As long as you can remember to freeze this it'll be a lifesaver.  For smaller areas I like this a lot more than an Ice Pack.  Being able to really focus on one area has helped me a lot.  During different times of the year I tend to over train my elbow area and this device is my go to roller when the arms get sore.

Back Cracker:

I have not tried this yet but I have been looking at it.  Most of our clients end up with some form of Work or Sport related back pain at some point and I am always looking for ways to help them out.  If you have tried this please let us know what you think.

Outdoor Recreational

We tend to do a lot of events on our Farm and no matter what type of party we are hosting we always make sure there are activities for the kids and adults.  Below are some of the items we bring out whenever we have company.  FYI:  If you get the Bouncy House just understand that they aren't goat proof (which is why we are onto Bouncy House #2)

First Up

Corn Hole

Can't say it is the most physical activity, but it keeps things moving

Giant Parachute 

It's crazy but the adults tend to like this just as much if not more than the kids - get back into a 1992 gym class with this one.

Potato Sack Race

Wanna get the kids moving while you can sit down, laugh at them and do ABSOLUTELY NOTHING for a few minutes?

Bubble Machine

This is the most simple thing you can get to keep the kids running around like crazy.  Just hit the switch and walk away.

Bouncy House

This is our #1 go to activity for the kids.  Again, Keep the goats off them - we learned the hard way.  Once inflated you can just leave the kids alone and by the end of the day they are all so exhausted that the rest of your night will be insanely easy.