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.
Wednesday, November 7, 2012
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.
Single Leg Db Stiffs- 1 warm up x 8, then 2x8.
Barbell High Pulls- 3x6
Abs- Body Curls 40reps.
Tuesday, October 30, 2012
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
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
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
Saturday, October 27, 2012
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
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
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
Wednesday, October 24, 2012
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
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
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