Desert Dogs Motocross Training- Monday and Tuesday

Monday:

Db Floor Bench- 3x12
Shoulder Press- 3x10
Laterals- 3x10
Superset: Dips- 3x10, Banded Overhead Extensions- 3x10

Cardio:
Banded Sprints (green band) These are done with two people, one person holds a large "Jump Stretch" band (green or grey) around his partners waist. The person with the band around their waist then tries to sprint a short distance as fast as possible while his partner holds him back with the band for tension. Once you reach your distance turn around and back peddle back with your partner still holding you back with the band. The bands are so strong that it's possible to hold you partner back so much that he or she can't run. This is not the goal. The goal is to hold them back enough to make them work hard. These are butt kickers. We normally sprint 25 or 40 yards. We did: 3x30 yards. Make sure to fully recover between sets.
Circuit- Nordic Trac- 10 mins, Stationary Bike- 10 mins, Jump Rope- 10 mins

Abs- Body Curls- 30 reps

Tuesday:

Db Curls- 3x10 Curls are always done first to pre-exhaust the biceps and limit their help in the back work.
Db Supported Rows- 3x12
Shoulder Shrugs- 3x15
Arrow Pulls- 3x15
Reverse Db Curls- 3x10

Cardio-

Kettlebell Get Ups- (20 lbs bell) 8 reps on each arm.
Mountain Climbers- 20 reps on each leg
Jumping Jacks- 50 reps
Side Step Ups- 20 reps on each leg
Squat Jumps- 15 reps

Do one exercise after another until done, no break. Rest and then start again. We did 3 sets.

Abs- 50 V-Ups

Tuesday- the guys

Floor Bench- warm ups x 5 reps (3-4 warm up sets x 5) Then two top sets x 7 reps (78% of raw max)
Incline Db Bench- 1 warm up x8 then 2x8
Db Flyes- 1 warm up x10 reps, then 3x10
Tri's- Superset: Aichs Tri's 3x10, Push Downs 3x15

Joey and Matt
Floor Bench- same as above
Db Flyes- same as above
Tri's- same as above
Squats- warm ups x 5 reps, then 2 top sets of 5 (Joey went 405, 425)
Squat Jumps- same as Monday
Abs- Body Curls- 30 reps, Ab Wheel- 15 reps

Tonight was a good night. Everyone was here and the lifting was good.  

Monday- The guys

Box Squats- 3-4 warm ups x 5 reps, then 2x7
Coach Phipps did two top sets x 3 reps (405, 425 raw)
Step Ups- 3x10 (Coach did 40's in each hand)
Squat Jumps (use 15 lbs. db in each hand, and try to jump as high as possible) 3x8
Laying Leg Curls- 3x15 (orange bands)
Abs- Weight behind the head bent knee sit ups- (25lbs plate) 2x20

Last Wednesday- the guys

Stiff Leg Deads- warm ups x5 reps, then 3x5 these are done at around 75% of your deadlift max.
Hammer Curls- 4x8
Arnold Curls- 2x10
Pull Ups- 4x10
Db Rows (single arm) 3x12
Abs- V-ups: 40 reps, Ab wheel: 15 reps.

It was small tonight just coach A and me, but it was a good workout. I hope all is well with all of you.

Coach George Phipps  

Back from Vegas

Hi Everyone,

I am sorry about getting behind in my posts, but I was super busy leading up to the WABDL World's.
I took Kyle, Austin and Joey with me to the Bally's/ Paris hotel in Las Vegas for the WABDL World Championships this last weekend. Kyle lifted on Thursday and did real well, in fact it was his best meet ever. Kyle was second in the Bench Press and second in the Deadlift in Class 1 198's.
I lifted on Friday and didn't do so well, it was the worst meet in several years for me. I finished 4th in Master Men's 47-53 220's. I normally lift in 198's but couldn't make weight, I weighed 210. My whole year has been filled with heart break and trial, and it spilled over into my powerlifting. Next year will be a new year, so hopefully things will be better and I can make a run at the championship next year. Austin almost become my newest world champ, but came up just short. He finished second in the bench and second in the deadlift. Austin had to cut over ten lbs. the last two days, so I know that hurt him. Joey lifted real well and finished 5th in both bench and deads. Austin competed in the teens 18-19 165 class. Joey lifted in teens 18-19 220's which was loaded with great lifters. He did an awesome job competing with those guys.

On Saturday I got to hang out with Matt LaMarque and his guys. I had a great time with them. Matt is one of the greatest benchers in powerlifting history, so it was an honor to be able to hang out with him and help load the bar for him. I learned several new things from Matt at this meet, and I hope to incorporate them into my training this year.

There were over 681 lifters from twenty countries and the venue was awesome. I had a blast with my lifters and I loved seeing many old friends. Saturday night we went to Buffalo Wild Wings to watch the George St. Pierre fight. The place was packed and the fights were great. It was awesome to see George come back after being off for so long. It was a great fight and George winning made it even better. All in all it was a good trip. I hope all of you are doing well.

Coach George Phipps      

Desert Dogs-Motocross training

Cable Curls- 4x10 (These are done first to tire out the biceps and improve back development.)
Pull Ups- 4x8-10
Banded face Pulls- 3x10
Arrow Pulls- 3x15

Cardio:
Kettlebell Get Ups- 8 reps on each arm.
Kettlebell Wind Mills- 10 reps
Mountain Climbers- 15 reps
Squat Jumps- 10 reps
Body Curls- 15 reps
This is all one set, everyone did 3 sets. Make sure that you fully recover after the first and second set.

Coach George Phipps

The guys last week

Tuesday-
Floor Bench: 2-3 warm ups x 5reps, then do 2 top sets x 6 reps.
Db Shoulder Press- 1 warm up x 5 reps, then 2 top sets x 5 reps
Ball Push Ups- (use perfect push up handles and bands) Feet are placed on a large exercise ball and body is kept tight and the push ups are done with the elbows flared out. 3x10
Db Flyes- 3x12
SUPER SET: Db French Press 3x10, Pyramid Push Ups- 3x10 (use band if needed. These are done by doing 10 reps on the floor then placing your hands on a bench and doing 10 more reps, then move back to the floor and do 10 reps to finish the set.
Abs- Weight on the Head Sit ups-2x20

This was a good workout for the guys. Austin, Joey and myself didn't train as we are getting ready for the WABDL World's in Las Vegas.

Desert Dogs- Motocross training

Db Step Ups- 3x10 on each leg. The guys used 25's-40's
Static Lunges- 3x10 (Use db's)
Lopes Hams- 3x15
Calf Raises- 3x15 (these are single leg with a db held in the hand of the side that your working.)
Cardio-
Kettlebell Get Ups- 5 reps each hand.(20 lbs Kettlebell)
Nordic trac- 5 mins, Jump Rope 5mins, Up downs 5 mins. These are all done together one after another. The guys did 3 sets.   

Joey and Matt Squats

Squats- warm ups 3-4 sets of 5reps, then do work up to a Max Effort 3 reps. This should be the best you can do.
Static Lunges- (use DB's) 3x10 on each leg.
Rack Pulls- (Set the pins just below the knees) 2-3 warm ups x5 reps, then go a Max Effort Set of5 reps.
Bicycle Hams- (orange bands) 3x30 seconds
Abs- Weight behind the head sit ups- 3x15

My Huskies are out

My Reno High Huskies lost last week to Damonte Ranch 34-20. It was a tough loss for all the seniors. We lost several of our best players before the game and it hurt us big time. We had a few tough injuries and two guys were removed from the team, which was a terrible blow to our program. Oh well, there is always next year.

Next week I'll start working on building the guys up for next year. I'll be at Reno Mon, Tue, Thur, and Friday. I love working with the kids and I look forward to what next year will hold for us.

Coach George Phipps   

Thursday- Motocross/Desert training

Kettle Bell get ups- (small bell 20 lbs.) 3x7 on each arm.
Step Ups- (25 lbs. Db's) 3x12 on each leg.
Calf Raises- 3x20 (single leg, 15 lbs db on the leg side)
Windmills-3x10
Wrist Roller- 3 sets
Cardio Circuit
Bike- 10 mins, Nordic Trac 10 mins, Jump Rope 10 mins.

Thursday- Powerlifting

Rack Pulls- 3-4 warm ups x 5 reps, then 1-2 Max Effort sets x 5 reps. Pins sets just below the knees.
Single Leg Db Stiffs- 1 warm up x 8, then 2x8.
Barbell High Pulls- 3x6
Abs- Body Curls 40reps.