Training for women

I have been training lots of women lately. Women are very different then men, duh! The exercises are basically the same but how they are used is very different. I like to focus on a woman's weak points and fix any imbalances that she might have. All of us have a strong side and a weak side, therefore the plan of attack is to find out which side is weaker and began to bring that side up to match the other side eliminating future injuries and promoting overall health.

I love using db's with the ladies. They are great for balancing out both sides. I also focus on building the posterior chain as Louis Simmons would call it. The lower back, hamstrings, glutes (butt) and abs. If these are strong then she'll be strong. I like back extension on an extension machine, the simpler the better, and do 3x15 reps, add weight as needed. Banded Leg curls with a band on each leg. You can do the same thing with a leg curl machine but only use one leg at a time. Banded Glute presses. When I get chance I'll post a video on how to do these on here and on my web site. 3x15 on each leg. For abs I always worry about hurting the back. There are lots of ladies with bad backs and if the ab training is not set up correctly you can injure the back even more. THIS IS NOT OUR GOAL. Therefore I love using Denise Austin's style of ab training. You can watch several of her video's on youtube, just search for the ones with her doing abs. I love her style of Crunches, Hip Ups, and Toe Touches, therefore they make up most of the my ab training for the ladies. I hope this will help all of you ladies out there. Stay safe and strong.

Coach George Phipps   

Monday- powerlifting

Squats- 4 warm ups x 5 reps, then 85% of raw max for 5 reps. Then put on my briefs. 405x5, 455x3, 495x3, 545x1
Static Lunges- 3x10 on each leg. 1st set 40's, 2nd set 45's, 3rd sets 50 lbs Db's.
Banded Leg Curls- (orange bands) 3x15 alternate legs.
Abs- V-ups- 50 reps, Crunches 25, Denise Austin hip ups- 25 reps

I trained by myself for the first time in a long time. I wanted to go up heavier on squats maybe to 565, 575 but it was too riskywithout spotters. I was busy training Zack and Mike tonight, so all was good. I hope all of you are getting stronger.

Coach Phipps   

Motocross/ Desert Training

Monday-
Floor Bench- 3x10
Incline Flyes- 3x10
Alternate Db Shoulder Press- 3x6
Aich's Tri's- 4x10
Cardio Cycle- Each exercise is done without rest for one set, we did 3 sets.
Step Ups (10 lbs weight in each hand) 15reps,
Calf Raises- 20 reps
Jumping Rope- 30 jumps
Mountain Climbers- 25 reps
Kettle Bell Get Ups- (20 lbs bell) 6 reps on each arm.

Tuesday-
Hammer Curls-3x10
Supported Rows- 3x10
Db High Pulls- 3x10
Arrow Pulls- (Orange band) 3x10
Cardio-
Nordic Trac- 12 mins, Run in Place with high Knees- 12 mins x 2 sets for a total time of 24 mins.

This is a good workout for the guys with the goal of doubling the work load in the next few months.

Coach George Phipps  

Powerlifting- Thursday

Deadlifts-3-4 warm ups x5 reps, then one Max Effort set at 85% x 5 reps+.
Stiff Leg deads- 1 warm ups x5, then 2x5 Max Effort.
Hammer Curls- 3x10
Arnold Curls- 2x10
Pull ups- 35reps total. Do as many as You can each set. Target is 8-12 reps each set. Use bands if needed to get the reps.
Abs- Crunches- 50 reps, Toe touches 25, Denise Austins 25.

I was sick tonight with the stomach flu, it sucked, but Austin, Joey, and Matt did a great job.

Coach George Phipps   

Powerlifting Training Tuesday

Bench Press:
RawWork- 3-4 warm ups x5 reps, then do one set of 5 reps at 85%.
Shirt Work- 3 warm ups x5 reps off 2 boards, 1-2 sets of 3 reps off one board.
Banded Feet on the bench Push Ups- (I used grey and orange bands) 3x10-12
Abs- Crunches 50 reps, Denise Austin's 25 reps.

Tonight Joey, Austin and Matt did some real good work.

Coach George Phipps 

Powerlifting Training Monday

Morning:
Bench Press- 3 warm ups x5, then 85% of raw max x 5 reps.
Shirt Work- 2 warm ups x3, then 2 Max Effort sets x5 reps. 1 Max Effort set x 1 rep.
Standing Shoulder Press- 1 warm up x 5 reps, then 2 Max Effort sets x5.
Pyramid Push Ups- (Use light band) 3x10
Abs- Body Curls-30 reps, Ab Wheel- 20 reps

Evening:
Leg Press- 3-4 warm ups x 10reps, then 3 Top sets of 10 reps. The last set should be all you got.
Step Ups- (heavy) 3x7 We used 35's, 40's, and 45's. Do 7 on each leg.
Lopes Ham's- 3x12
Abs- Crunches: 50 reps, Denise Austin's 30 reps.

It was a good day for everyone. I am changing the days that we train on. Monday's will be leg days. Tuesday's will be Bench days. (chest, shoulders and tri's) Thursday's will be deadlift days.(all heavy lower back and upper back) The change is because I want more recovery time for the lower back and hamstrings so that we can get the most out of our back training.

Coach George Phipps 

Phipps Power and Fitness update

Hi Everyone,

Well, the partnership with Barry isn't going to work out, but I am going forward with my plans to train more people. I will be training people out of my garage or at a local gym if the client wants. This will work until I get enough clients to open up my own gym. I'll be adding a nice treadmill to the equipment that I already have. So, I am looking forward to having the opportunity to train more people and make a little money in the process. I hope all of you are getting stronger and are getting healthier.

Coach George Phipps 

Motocross and Desert Racing Training

I am currently training three of my close friends and riding buddies for the Virginia City Grand Prix. The VC Grand Prix is a desert race that is run in Virginia City, Nv in late March and early April. I will be posting their workouts on the forum starting next week.

Coach George Phipps

I crashed my dirt bike.

Well last Saturday I went riding with some of the guys from church and I crashed pretty hard. I have a 2003 Honda CR 250R, which is very fast. I was following the guys up this dirt rode late in the afternoon, the sun was in my eyes and the dust was so bad I couldn't see. I should have backed off and waited for the dust to clear, but No, instead I rode into a rut in the rode and crashed at about 50 mph. I didn't hurt my bike accept for a broken front brake lever, but I ground off my finger nail and the flesh off my right pinky finger. I hit the ground real hard and slid for at least twenty five feet, but I was ok other than my finger. We cut off the hanging flesh and wrapped up my finger in a plastic bag and I went riding. It took a little while for me to settle down but then I was good. But, man oh man did it hurt to clean up later. So, my finger is still a mess but its healing and I should be good to go by next week. I'll keep you posted.

Coach George Phipps        

Training Oct 1-4

Monday-
Several of the guys did this for  Bench. Warm ups x 5 reps 2-3 sets, then 2-3 Max Effort sets of 5 reps.
Incline Db Bench- 1 warm up x10, then 2x10
Laterals- 3x10
SUPERSET: Db French Press- 3x10, Overhead Banded Tri Extensions- 3x15
Abs- 40 Body Curls

I did recovery work.
Db Bench Press- 2x25@ 55, 60
Db Shoulder Press-2x20@ 50
Db Flyes- 2x20@ 40's
100 Rep Tri Push downs.
Same Abs as above.

Tuesday-
Hammer Curls- 4x10
Arnold Curls- 2x10
Supported Barbell Rows- 3x10
Arrow Pulls- 3x12
TG Crucfixes- 3x15
Body Curls- 30 reps, Ab Wheel 20, Denise Austins- 30

Thursday-
Squats- Warm ups x5 3-4 sets. Then 2 Max Effort sets of 5.
I went up to 385x4 raw and then put my briefs on and went 455x5, 495x3, 545x2
Deadlifts- 2 warm ups x5, then 2 Max Effort sets of 5.
Abs- Crunches 50, Denise Austin's- 30

We had a good week. It was fun and very busy in the gym. I hope all of you are doing well.

Coach George Phipps  
  

Thursday- the Guys

Squats- warm ups x5 reps. We did 3-4 sets, then 2 top sets of 5 reps Max Effort.
Rack Pulls-  (Pins set just below the knees) warm ups x5, then 2 top sets of 5 reps.
Banded Leg Curls- (Grey Bands) 3x15

Joey and Matt did the squats and rack pulls and then climbed the hill behind my house. They did two reps. The hill is very tough.

Abs- Weight on the head Bent Knee Sit Ups- 2x25

I did recovery work.
Banded Db Box Squats- 2x25 60 lbs Db's (grey band)
Back Extensions- 30 lbs Db hled in my hands. 2x25
Leg Curls- 2x25
Same Abs as above.

Tonight was a very good night. Joey and Austin looked great tonight.

Coach George Phipps
 

Tuesday- the guys

Hammer Curls- 4x10
Arnold Curls- 2x10
Pull Ups- 4x8-10 reps (altrenate between close grip and wide grip)
Db High Pulls- 3x8
Arrow Pulls- 3x15
Abs- Crunches- 50, Denise Austin- 30

Good night tonight.

Coach George Phipps