Summer Training Week 2

 Week 2 of our Summer Series

 

Welcome to Week 2 of our Summer Series!  Hopefully by this point you finished at least 3 workouts and have decided which of the 3 programs fits you best.  Just remember to add 1-2 workouts from the other programs to your routine so you can really start to lock in some results.  

UPDATE:  

We are now offering 2 free weeks of Group Training at our Harleysville Location.  For our student athletes, please have a parent reach out to me to discuss this.  For the adults, just reply to this email and I will send you the schedule and details.  If you like the two weeks and want to sign up that’s great, if it isn’t for you all I ask is that you tell a friend and help us build.

Weekly Favor: 

Each week I am going to ask 1 simple favor to help boost the company.  Last week it was to Subscribe to our YouTube page which a few of you have done so Thank You.  If you haven’t yet, it just takes a second and will really help us build the channel.  

This week’s favor:  Please send at least one friend the following link and ask them to join our email list.  The more people we have on this mailer the bigger/better the program will become.  Just copy and paste the link into a text and ask as many people as you want to join.  

https://forms.wix.com/931afaf9-4215-4c83-af97-23017e69a81f:5c5afd60-836b-48b6-bcfa-27ced4c0e44b

 

The Workout

Conditioning

Day 1

Video 1

THEN

1: Squat 3x12

2: Front Squat or Goblet Squat 3x12

3: Bench 3x12

4: Dumbbell Incline Bench 3x12

5: Bench Jumps 3x20

6: Ab Video

 

Day 2

Video 2

THEN

1: Deadlift 3x12

2: Seated Rows 3x20

3: Lat Pulldown 3x20

4: Bicep Curls 3x20

5: Hammer Curls 3x20

6: Box Jumps 3x10

7: Hanging Abs 3xMAX

8: Lots of Planks and Side Planks

 

Day 3

1: Power Clean 10-8-6-3-3-3-

2: Push Press 3x15

3: Forward Raise 3x15

4: Lateral Raise 2x20

5: Superset

A: Reverse Fly

B: Push Up

C: Jump Squat

5x15

6: 100 of each

Sit Up

Leg Raise

Russian Twist

Flutter Kicks

 

Weight Loss

Day 1

Video 1

THEN

1: Squat 3x12

2: Front Squat or Goblet Squat 3x12

3: Bench 3x12

4: Dumbbell Incline Bench 3x12

5: Bench Jumps 3x20

6: Ab Video

 

Day 2

Video 2

THEN

1: Deadlift 3x12

2: Seated Rows 3x20

3: Lat Pulldown 3x20

4: Bicep Curls 3x20

5: Hammer Curls 3x20

6: Box Jumps 3x10

7: Hanging Abs 3xMAX

8: Lots of Planks and Side Planks

 

Day 3

1: Power Clean 10-8-6-3-3-3-

2: Push Press 3x15

3: Forward Raise 3x15

4: Lateral Raise 2x20

5: Superset

A: Reverse Fly

B: Push Up

C: Jump Squat

5x15

6: 100 of each

Sit Up

Leg Raise

Russian Twist

Flutter Kicks

 

Strength

Day 1

1: Squat 3x5

2: Front squat with hold at bottom 2x15

3: Bench 3x5

4: Incline wide grip 2x15

5: DB lunges 3x10

6: 100 weighted sit-ups

7: 60 hanging leg raises

8: 100 calf raises toes pointed put

 

Day 2

1: Deadlift 3x5

2: deficit deadlift 2x15

3: T Bar rows 3x20

4: max pull ups x 5

5: reverse fly 2x10

6: Dumbbell cleans for speed 3x15

7: 10 minutes of weighted abs

 

Day 3

1: Bench 3x10

2: slight incline bench 3x10

3:  increased incline bench 3x10

4: high incline bench 3x10

5: seated military press 3x10

6: standing strict military press 3x10

7: 150 Tricep reps (as many exercises as needed)

8: 70 hanging abs

9: 10 minutes of floor abs

 

 

Fit Tip of the Week:

Very simple tip for the week.  Add no less than $10 worth of fruit to your shopping list each week, ideally fruit that can sit out on the counter in your kitchen so you will have no choice but to see it Every Day!  This simple hack will increase your healthy food intake and decrease your junk food intake.

Weekly HIGHLIGHT

We were gifted some HUGE mirrors for the new club.  While I completely read the description wrong and thought they were 70" high, everything worked out after a bit of a transportation fiasco and our new 7feet mirrors are officially hung up and ready our next client.

 

FINALLY

I'm thinking about getting this.  Let me know your thoughts?

 

 

Summer Training Week 1

Alright, SUMMER is here and our Summer Training Series will focus on Weight Loss, Conditioning, and Strength Gains. 

The concept of this is to first pick which area you want to focus on and complete those workouts each week THEN grab 1-2 routines from another program and add those in. 

This style of training will deliver fast results and prevent your body from hitting a plateau while also avoiding injuries that can be caused by only training one style. To break it down, Strength Athletes need Conditioning to increase strength and be more powerful, Condition based athletes need a lot of Strength to be able to power through their workouts/sports and really cut back on injury and finally Weight Loss Clients need more than just high rep sets and endless cardio. You have a full summer to completely turn your fitness levels around. Workouts will get harder and harder each week so make sure you aren’t skipping any or it’ll be harder to catch up. Conditioning: Week 1 This Week we have 2 running based routines mixed with bodyweight exercises then 1 weight lifting day. Again, feel free to grab a weight loss or strength gain workout to add to your program. Day 1 and 2 just follow the videos 

DAY 1

 

DAY 2 

Day 3 1: Barbell or Machine Squats 4x15 2: Dumbbell 1 arm overhead Lunges 3x10 3: Dumbbell Single Leg Deadlift 3x12 4: Dumbbell Shoulder Strict Press 3x15 5: Dumbbell Forward Raises 3x12 6: Dumbbell Lateral Raises 3x12 7: 15 Straight Minutes of Weighted Abs 

Weight Loss: Week 1 Day 1 and 2 follow the videos 

DAY 1

 

DAY 2

 

Day 3 

1: 20 burpees – 30 squats – 40 jumping jacks x3 

2: Dumbbell or kettlebell High Pulls – 3x15 

3: Dumbbell Single Leg Deadlift 3x15 

4: Dumbbell Shoulder Strict Press 3x12 

5: Dumbbell Forward Raises 3x15 

6: Dumbbell Lateral Raises 3x15 

7: 10 Straight Minutes of Weighted Abs 

Strength Gain: 

Week 1 

Day 1 

1: Deadlift 5x3 

2: Heavy Rows 10-8-6-3-3-3 

3: High Pulls 5x3 

4: DB Push Press 3x10 

5: Superset 3x15 A: Forward Raise B: Lateral Raise 

6: Superset 3x10 A: Shrug B: Reverse Fly 

7: 5 Rounds of HEAVY farmers holds – 30 seconds on 30 seconds off 

Day 2 

1: Squat 5x3 

2: Front Squat 10-8-6-3-3-3- 

3: Bench 5x3 

4: Incline Bench 10-8-6-3-3-3- 

5: Superset 3x15 A: DB Lunge B: DB Fly 

6: Superset 3x10 A: Push-up B: DB SLDL 

7: 5 Rounds of Light DB punches (Medium Pace) 30 seconds on 30 off 

 

Day 3 1: Sumo Deadlift 5x3 

2: DB Speed Rows 3x20 

3: Hang Pull 5x3 

4: Reverse Fly 3x20 

5: Max Rep Pull Ups – 5 sets 

6: Strip Set Farmers Hold – 3 different weights per set – 3 sets 

7: 100 weighted sit-ups 

8: 100 Push-Ups 9: 200 DB Calf Raises

Lose Weight by Summer EP 2 of 5

 Week 2 keeps things moving as you start to get addicted to The Program and ready for SUMMER!  Go over all 3 workouts and our featured video that will address 5 NEW TIPS to help you reach your goals then make sure to Subscribe to our Youtube Channel for more FREE WORKOUTS and more.  At the bottom of this post we will feature a few Amazon Finds to help you speed up the results.  Please check them out and let us know if there is any equipment you are interested in.

Week 2 Video:

The Workouts

<br>

Lose Weight By Summer: EP 1 of 5

Welcome to our "Lose Weight By Summer" series.  5 weeks of weight loss tips and workouts where we help get your ready for SUMMER!  Each week you will get access to our workouts videos and 5 tips to speed up the process.  All we ask is you "SUBSCRIBE" to our Youtube Page or join our email.  As an added bonus we will also be leaving some Amazon products that we recommend to help you get the results you want by SUMMER.

Week 1:

Watch the video above to get the rundown on all 5 tips but here is a quick guide to this weeks episode.

5: EAT FRUIT

4: Build a Team

3: Find a Program

2: Claim Your Space

1: Get Hooked

AMAZON SUGGESTIONS:

1 FREE MONTH OF ONLINE TRAINING - Why we are doing it and why you should join us

 Do you need to drop some weight for an upcoming event?  Need to get healthy, in shape, or just active for your kids?  We are now making our Online Program 100% FREE for your first month!  All you gotta do is head over to our website and drop your email in the signup form and we will get you moving ASAP.

Getting to the gym is tough, taking time away from your family is hard, join us and let us guide you through these tough but effective AT HOME WORKOUTS designed to get you into amazing shape.  ADDED BONUS:  Your whole family can join in at no additional cost.  After your free month if you want to continue, we will email you instructions on how to sign up and you can get the whole family moving together each week right from your living room.  My daughter, Bettie, actually did one of these workouts in our backyard last week.  She's 5 years old and loved every second of it.  After the 2 years we just got smacked with NOW is the perfect time to get the whole family working together to get healthy and ACTIVE.

WHAT IS OUR "LIFT IT FOWARD" Program?

This monthly workout program is a way to help others get in shape while honoring my best friend/workout partner who passed away last year from Colon Cancer.  Each membership goes 100% towards fighting Colon Cancer.  The way it works is a minimum 50% of your $30 membership goes towards Colon Cancer Research while the remaining revenue goes towards expanding this program so we can reach more people and spread more awareness while helping others.  Every $$$ you spend will go towards the cause with hopes of making a pretty significant impact each year.

BELOW

What our quick 6minute video going over some reasons why you should try this out FOR FREE for 1 MONTH then check out some of our suggested Amazon products to help your home workouts move better.

2 times OLYMPIAN Kim Conley

Today we speak with New Balance Pro Athlete and 2x OLYMPIAN, Kim Conley.  As a 5000m runner with the success record as Kim you’ll read in her answers how important Training, nutrition, and an athletes mindset is in Track and Field.  Question 2 features some great advice that our athletes should review.  Things will always pop up, bad weather, injury, sickness, ect… just keep moving forward and don’t let anything hold you back.

Good luck this season Kim, thanks for speaking with us!

1: How did you get started in your sport?

I joined the Santa Rosa Express track team, in my hometown of Santa Rosa, CA, when I was in 6th grade. Growing up, I played soccer, basketball, softball and volleyball but once I was in high school I narrowed my focus down to cross country and track.

2: How do you overcome obstacles in your training/career?

I keep my big goals in mind but ultimately try to focus on what I can control and do well on a given day to keep me moving forward. There are always going to be setbacks, and sometimes progress isn’t going to come as quickly as we hope. Maintaining a growth mindset at all times helps keep me focused on finding ways to keep taking steps forward.

3: What is your favorite and/or most important exercise for your sport?

Track workouts! I love doing repeats on the track at race pace. The feeling of physically and mentally rehearsing for a race offers challenging and necessary preparation for competition.

4:  What advice would you give a young athlete?

Do what you love. To be great at any sport it takes years of dedication to the training and the process of mastery. If the foundation of what you do is rooted in love then you enjoy the entire process and you don’t feel as though you’re forcing yourself to work hard.


5:  How big of a role is nutrition when it comes to your training?

I try to eat a healthy, well balanced diet. I don’t deny myself any foods I want, but I moderate foods that aren’t going to help effectively fuel my training. When I’m at home or at a training camp I cook rather than eat out, and when I’m traveling for competition I try to make healthy choices when it comes to where and what I eat.

Why all athletes should deadlift in 54321

Before we get started, like all lift's the deadlifts can be both dangerous and safe - more falls on the coach than the athlete.  If you can’t teach the form then find someone who can or don’t use this lift in your program.  Good exercises mixed with bad coaching is always bad. 

1: Activate the hips

 

Your athletes will almost definitely have either weak hips or lack the ability activate the hips during a movement.  With a movement that is slower than the clean or box jump and more controllable than squatting the Deadlift can be the ultimate Hip Activating exercise for your athletes (from a coaching perspective where you can stand in front of the athlete and have them pause in certain spots as you explain how to utilize individual body movements).

During this lift you will be able to pinpoint weak areas and sections of the body where balance and stability fail.  As a coach, as you learn more about the deadlift and how to pick it apart you can adapt and rebuild the athlete into a much stronger/faster/more explosive athlete.

 

2: Joint impact free movement for increased jumps and explosive work

 

While jump based routines and speed movements are good, most athletes are already completely drained in this area and could use a rest from the impact they cause.  I’ve worked with teams whose coaches have stated their top player has sore / weak knees and ankles therefore should not deadlift but instead do endless box jumps and sprints.  The problem is, the lift isn’t hurting the joints, it’s the actual sport the athlete participates in.  Athletes are training after school for 2-3hrs 5-6 days a week, depending on their sport this could be made up of 90% running and jumping.  The amount of pressure this place on the joints is dangerous and typically unnecessary.  Have your athletes hit the barbells 10-12 months a year for 2-4 days a week and you will watch the injury rates drastically drop and their performance skyrocket.  Too many athletes are repeating and mimicking their sport movements too much and neglecting the areas that need the most focus. 

 

I have yet to see an athlete hurt their joints on a deadlift, I have seen athletes come into the weight room with bags of ice taped all over their body with a note from a coach detailing all the lifts that could hurt their athletes.  THE ATHLETE IS AREADY HURT and the barbells haven’t even been loaded yet.

3: Increased bone mineral density and testosterone

This will add both short term and long term benefits to the athlete that could change the outcome of a game while also changing how they move during adulthood.  A highly successful way to reduce injuries is to keep the bones strong and growing.  Imagine how much breakdown is happening to the body during 5k runs or 3 hours of basketball practice running 6days a week.  How about football?  The amount of impact and damage erupting in the body during these sports could shock the athlete’s body to the point of no return.  Train them hard on the field, track, and court but give them the tools necessary to recover and rebuild.  During the off season your kids should be hitting the weights at least 3 times a week.  If your school doesn’t have a weight room or a lifting program, I can promise you that every town has a local gym that your team can go to (ideally look for a privately owned on for the best results/financial deals).  One email from a coach or booster parent and I guarantee you these local business owners will jump at the chance to take a full team on at a discounted rate. 

4: Very little equipment or budget is needed.  

Deadlifts are cheap, like insanely cheap.  Honestly, if you are on a budget, you can search Facebook market and probably find enough for 6-10 athletes at a time for just a few hundred bucks.  The average booster club fundraiser could supple a team with enough barbells and weights and the will last years.  Going back to finding a local club, you would be surprised how affordable hiring a coach for a whole team can be and many local strength and conditioning facilities will have equipment your school and your local big-name gym would never buy (Small gym owners buy better equipment / specialty gear – schools and big gyms don’t).

5: Big numbers on the Bar = Big numbers in the Weight Room. 

 

After the first few weeks your athletes will see their Bench and Clean numbers plateau a bit and they are probably still getting used to the Squat (and not going down low enough to even count it) but the Deadlift is the KING of building a highly competitive environment where the athletes will see massive jumps for months straight creating an addicting atmosphere.  It’s hard to get excited about benching 95lbs for 1 then going in next week and doing 65lbs for sets of 8 but with the deadlift your athletes might deadlift 225 for a 1RM then go in 2 weeks later and hit 275 for a solid 3 reps in a row.  Flash forward 3 months and they are over 300lbs for 5 and getting excited about MAXOUT WEEK.  No other lift has caused so many athletes to gather around 1 individual and cheer him/her on as they break into a new PR.

 

We have created such an intense environment around the deadlift that 300+ for the high school girls and 500+ for the boys have become a normal occurrence.  While all teenage boys love the bench and our girls tend to pick bench and squat over deadlifts as their all time favorite, the deadlift has become the one lift that shows all new lifters (Freshman) what is expected in our weight room.

 

Check out our 2 most suggested products for deadlfits – Chucks and Leather Straps: