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.
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
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.
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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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.
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.
Need Help building your home gym? Check in with us often as we drop some MUST HAVES for every At Home Workout. I won't bore you with any views or descriptions this time, just a quick list of some items that I feel are worth having.
(Please note: we ran into some issues that messed up how the blog was displayed. I think I fixed it but if you see errors or anything doesn't make sense just let me know)
After this week, some of you will be officially through one full month. For those of you who just started, you can search through our blog and look back on the previous weeks or just kick things off with week 4.
Ideally, I would suggest starting with week 1 unless you are joining some friends who have been doing this since the beginning. After four weeks you should be seeing a change in how your body moves and feels and starting to feel more confident about reaching your goals. If you have any questions, feel free to message me anytime.
UPDATE: Lower Merion Weight Room is set to open one full week earlier this year. Starting Monday August First I will be back at Lower Merion five days a week while running both clubs and taking care of the farm so if I am slower than usual to respond please understand it’s only because I don’t have access to the internet 20+ hours a week while I am at the school. Additional
Update #2: We have been working on the outdoor area at the Farm Gym and it’s coming together nicely. Currently the side garden is doing nicely and features Banana Plants which should grow some fruit and the orchard is doing well but probably won’t see much until next year. We are also in the early stages of setting up a fishpond that will be up and running once I finish digging it out. Hoping to have the pond wrapped up by the Fall. The goal is to have an area for our athletes and their parents to relax before/post workout and be able to gather fresh fruit, eggs, and vegetables each week. Each year as the plants grow (and we get more hens) we will be able to provide more healthy food for our clients.
This Weeks Favor: Thís week I am asking for just 2very simple favors. The first, if you could check out our daughter's online bookstore at www.bettiebooks.com that would be amazing. Together, we have been working on books as she learns how to build and run a business. While she is only five years old some of her ideas have really taken off and since starting this business last October, she has sold a decent amount of books already. All books can be purchased on Barnes and Nobles website but if you click the Bettie Books link you’ll be able to find the full collection.
Second favor, each blog post will be including a few Amazon products. Please take a second and just click the link and check them it. A quick glance at these products will do a lot for us and help us build this free program faster.
Click the link below to see our favorite outdoor chairs:
Fitness tip of the week:
Take 1 day a week away from training and find one outdoor activity to do. Hiking, biking, kayak, whatever. Just get outside and do something you normally don’t do.
Conditioning Day 1
Complete video 1
then
1: Superset
A: Dumbbell Squat
B: Dumbbell Lunge
C: Push Up
D: Leg Raise4x20
2: Superset
A: Dumbbell SLDL
B: Box Jump
C: Dumbbell Incline Bench
D: Dumbbell Incline Fly
4x15
3: Superset
A: Russian Twist
B: Shoulder Taps
C: Scissor Kicks
D: Mountain Climbers
5x20
Day 2
Pick Any Previous Video then
1: Superset
A: Pull UP x Max
B: Dumbbell Clean and Press x 10
C: Dumbbell Rows x 15
D: Sit Up x 30
X5
2: Superset
A: Forward Raise
B: Lateral Raise
C: Reverse Fly
D: Dumbbell or Kettlebell Swings
4x15
3: Superset
A: Lat Pulldown
B: Seated Row
C: Dumbbell Arnold Press
3x15
4: Superset
A: Crunch
B: Bicycle
C: Toe Reach
D: V Up
4x20
Day 3
Go back throughout the previous weeks and pick 1 routine
Weight Loss
You will be doing the same 3 days as conditioning. It will be pretty rough but it will help keep your body guessing which can help push a quick weight drop.
Week 3
Welcome to week 3, you have successfully made it through half a month!
Update: Group Training sessions are kicking off at the new location. If you are in the Harleysville area, I really recommend you take advantage of our free two-week membership. Reminder: Our Narberth location is still open and we are taking private clients Sunday through Friday each week. Just reply to this email for more details.
Small Favor of the week:
Challenge a friend to do a workout with you. Do it in person with them or send them the link to a video. Not only will this help keep you motivated and working hard, it will also help us expand our reach. ATHLETES: This is a perfect opportunity for you to get your teammates involved. Every Fall I listen to students complain that they weren’t ready for their season and their coach expected too much from them too soon – It is 100% on you and your fellow teammates to be ready for AUGUST.
Bonus Favor:
Make sure to check out the products we are featuring. Each week we will be dropping some items that we either use at the clubs or suggest for you. Check them out and let us know what you think.
Fit Tip of the Week:
Add in no less than 2 weighted Ab workouts each week. These can be done in as little as 5 minutes but will really help you in the long run. Two very easy but effective weighted ab exercises are Russian Twist and Sit Ups – I wouldn’t try to go heavy on these but make sure you keep things challenging.
Conditioning
Day 1
Video 1
then
1: Squat 20-15-10-8
2: Front Squat 3x12
3: Bench Jumps 3x20
4: Dumbbell Bench 20-15-10-8
5: Dumbbell Incline Fly 3x12
6: Push Up to Toe Tap 3x15 per leg
7; Weight Sit ups 3x30
8: Leg raise to toe reach 3x20
9: 6 minutes of Side Planks (you pick the set times just hit a full 6 minutes)
Day 2
Video 2
then
1: Deadlift 15-12-10-8
2: Dumbbell Rows 3x20
3: Cleans 15-12-10-8
4: Push Press 3x15
5: Lat Pulldowns 3x12
6: Machine seated rows 2x20
7: Dumbbell Forward Raise 2x20
8: Dumbbell Reverse fly 2x20
9: Pick any Ab video from our youtube page
Day 3
Run 1 mile
20 push ups
20 squats
20 sit ups
Run ¾ mile
20 push ups
20 squats
20 sit ups
Run ½ mile
20 push ups
20 squats
20 sit ups
Run 1 lap
20 push ups
20 squats
20 sit ups
REST
Weight LOSS
DAY 1
Video 1 (Just for fun, this week you are going to try out the Conditioning videos from their first week)
5: 100 total of the following
Sit Up
Leg Raise
Crunch
Russian Twist
Strength
Day 1
1: Squat 10-8-6
2: Front Squat 5x2
3: Bench 10-8-6
4: Incline Close Grip 5x2
5: SLDL on Sanddune (or box) 3x6
6: Speed Dumbbell alternating bench Press on flat bench 3x15
7: Decline weighted sit-ups 5x20
8: Standing banded abs (hang band from pull-up bar and do standing situps 5x20
9: weighted Russian twist 1 minute on 1 minute off x 5
10: 100 total leg raises
Day 2
1: Deadlift 10-8-6
2: Sumo deficit deadlift 5x2
3: Hang Pull 10-8-6
4: Push Press 5x2
5: Seated Military DB Press 3x15
6: Speed Alternating DB Rows 3x15
7: HEAVY DB shrugs 3xMAX
8: Farmers Hold 30 seconds on 30 seconds off x5
9: 20 of each (All weighted) Sit-Up – Leg Raise – Russian Twist – toe Reaches x4 sets
10: Hanging Scissor Kicks 3x10
Day 3
1: Bench 3x8
2: Bench 21’s
3: Squat 3x8
4: Squat 21’s
5: Incline DB flys 3x10
6: Incline DB FAST bench 3x20
7: Steering Wheels 1 minute on 1 minute off x5
PRODUCT
This week I encourage you to check out the Manta Ray. Please note: This is not a squat pad, I had squat pads and have thrown them out or hid them from athletes every single time I’ve seen them in a weight room that I’m working out of. Reason why I suggest the Manta Ray? It takes the stress off the shoulders. Much like how we use Safety Squat Bars, Cambered Bars, and Bandbell bars at the club to ease the shoulders during leg exercises, this product will also do a lot to help your but at a much lower price than the bars we buy.
• Focus on squat movement and technique, not discomfort, numbness or shearing muscle trauma
• Load distribution takes the bar off your shoulders and spine, and spreads the weight evenly across your trapezius and torso muscles
• Bar no longer presses against your neck, and less shoulder stress when holding the bar
• Reduces risks of injuries, protects against crush trauma, maximizes mass-building potential
• Easy to use. Snap it into the bar to keep it centered on every set. Provides a stronger connection compared to a typical, foam-based barbell pad
And Just because we can - Check out this amazing Shower Curtain available on AMAZON
Athletes and Coaches: STOP MAKING RUNNING 100% OF YOUR TRAINING!
A few years ago I was running at Camp at a local University and met a Distance Runner from California who signed up for the Fitness program to get better at running. Typically, this would make a lot of sense and be very beneficial except she was just getting done 3 straight seasons of Running (Cross Country, Winter Track, Spring Track) and was so torn up that almost every lift was out of the question. To make things worse, she came with a list of routines (all running) her coach gave her with the instructions that this is completely mandatory and she must complete X amount of miles a week. The kid couldnt squat, lunge, jump, or walk without pain but her coach expected her to run?
This common but insane style of training needs to end. Very few sports get away with holding onto an athlete for 10-12 months like Track does. There is zero rest time for most athletes and exhuasted body parts get destroyed while neglected areas stay neglected creating a sore, injured, SLOW, mentally destroyed, and under balanced athlete. Results: They either quit, learn to hate the sport but continue due to commitment or friends, NEVER run or exercise post High School (causing healthy adulthood habits) try drastic measures to get better (unsafe weight loss methods) and 9 out of 10 times the athlete see zero results or such little improvement that they begin to feel like failures.
Solution? Pick up a barbell, you stupid dumbbass kid!
Athletes who are all around fit perform better in every aspect of sports. I'm not saying a 5k runner should train like a defensive linemen but yeah, I am saying they should do the exact same exercises just differently. Train the big movements then add in some sports specific routines or routines designed for the individual. Deadlifts, squats, cleans, bench, and other compound lifts should be used across all sports in order to develop every inch of the body. Runners need CORE - guess what builds a better core than crunches? Deadlifts, squats, front squats, cleans, farmers, ect... Very few other sports operate like this. Football doesn't tell their linemen to only hit eachother for 3hrs a practice, basketball doesn't just shoot, baseball doesnt just swing a bat, but for some crazy reason, Runners typically just Run and then do some "Recovery" program that a coach either found in a magazine or they use a program that helps them with their personal injury even though the 14yr old running 6 days a week probably doesn't have the same injuries as the 40-60yr old coach. Honestly, sometimes the best recovery is actually taking a step back from the sport and focusing on some impact free training. I know a lot of coaches think I'm a bit crazy and push the kids too hard too often in the weight room but when a kid tells me their shoulder hasn't been feeling right after 6 weeks of heavy poundage in the weight room mixed with their sport I never tell them to bench more, I tell them to take a week of benching and use this time to fix any weak areas that will make their bench or shotput or blocking better. Injuries can be amazing opportunities to grow and get better.
I wanna say it was 2018 when a freshmen from a private school in our area signed up to get ready for Cross Country. Her mom and coach insisted she only run and do bodyweight exercises all summer long, 2x a week with me and then a few times by herself. This 14 year old girl couldn't run a straight line. She was so unathletic and uncoordinated that expecting her to compete in cross country was highly questionable. It took 1 day on the track to figure out that Running wasn't going to help. We shifted gears and set the whole summer around training 2x a week in my air conditioned club where she worked on balance, body movements, mechanics, and basic weight training. Result: She crushed every single one of her Middle School times and never came in last place again. Not coming in last place might not be a massive victory for some but it was the only goal she had and she achieved it. Due to covid we lost touch during her final 2 years of HS but her Freshman and Sophmore year was a massive success in her eyes. Had I just made her run (wonky legs and arms flapping) she would have lasted maybe 1 season before quitting or getting injured. While some of her achievements could be connected to her growing into her body as she aged I would put money on it that the weight room time did the most for her. The more you push and pull a barbell around the more your body will make nerve connections and learn exactly how the human body is supposed to move.
So again, STOP MAKING RUNNING 100% OF YOUR TRAINING
And check out some Farmers Walk Handles if you're looking to add a nice BOOST to your training
