Don’t Want to Do Cardio Today?

Posted on May 23rd, by dwalczak in Coach D's Blog. Comments Off on Don’t Want to Do Cardio Today?

Try this… Db or Kettlebell swing / Burpee superset
Start at 15 swings and 1 burpee and inverse the number of reps until you reach 1 swing and 15 up downs.
How to perform the exercises:
1. Swing:

 Grab a dumbbell or kettlebell and hold with an overhand grip, feet shoulder width apart, knees flexed
 With an arched back and straight arms reach between legs behind your but by flexing at the hip.
  Now explosively extend the hips forcing the weight upward towards chest heigh

Try to limit the shoulder recruitment by focusing on thrusting the hips forward.

2. Burpee  (also known as a squat thrust):

Drop into a squat position with your hands on the ground.
Extend your feet back in one quick motion to assume the push up position.
Begin in a standing position feet shoulder width apart.
Return to the squat position in one quick motion.
Return to an … Read More »


Pam’s Training Log 5/12

Posted on May 23rd, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/12

Saturday, May 12, 2012

Strength Camp – 7 Weeks Out

Today’s work out:

Dynamic Stretching Warm-up
Sandbag sprints
Tire Flips
Power Rows 4 sets of 8
Dumbbell Carry 40 yd
Circuit: Kettlebell Swing 15 > Sledgehammer Swing > Wall Ball
Prowler pushes
Prowler pull sprints

Workout notes:

After warming up, we did a few sandbag sprints with squats and jump squats. The boys did box squat, but coach D didn’t want me to today since this week will be a max out week.

Back in the room, we did some power rows, a personal favorite. The boys were pretty fired up, and soon enough there was 275 on the bar. I’d never attempted to row that much before, but I got 4 reps and I was pretty happy.

Next, we did some 40 yd dumbbell carries. Carry a nice and heavy dumbbell around for a … Read More »


Pam’s Training Log 5/7

Posted on May 15th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/7

Monday, May 7, 2012

Bench Day – 8 Weeks Out

Today’s work out:

Bench – build to 3 sets of 5 reps where sets 1-3 decrease in weight
Wide Grip Rows – 3 sets of 10-12
Flat Bench Dumbbells – 3 sets of 12-15
Incline Machine Press – 3 sets of 10
Superset with
Dumbbell pullovers – 3 sets of 10
Barbell complex – 3 rounds of 10 (RDL, Row, Clean, Push Press, Squat)

Workout notes:
For my bench work sets, I built up to 210 for my first set of 5, and then went down to 205 for my second set. Set three went down to 185, and was easy. I like that I’m repping things that used to be intimidating. Feels like progress.
Next I did some wide grip rows. Coach D wanted to switch it up a bit since I just did power rows on Saturday.
Flat bench dumbbells were … Read More »


Pam’s Training Log 5/5

Posted on May 15th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/5

Saturday, May 5, 2012

Strength Camp – 8 Weeks Out

Today’s work out:

Dynamic Stretching Warm-up
Sandbag sprints
Power Rows 4 sets of 8
Circuit 1: Battle Rope 30 sec & Dumbbell Carry 30 yd
Circuit 2: Kettlebell Swing 15 > Sledgehammer Swing > Wall Ball > Crunch
Prowler pushes

Workout notes:

After warming up, we did a few sandbag sprints with squats and jump squats. The boys did box squat, but coach D didn’t want me to today.
Back in the room, we did some power rows, a personal favorite. It’s a great example of controlled violence, and it always gets me pretty fired up.
Next, we split into two groups and did circuits. My group’s first circuit was alternating 30 yd dumbbell carry with 30 seconds of battle rope. A couple of rounds of that and we were working pretty hard.
Circuit 2 was even tougher. 15 kettlebell swings followed by … Read More »


What is Functional Strength Training?

Posted on May 10th, by dwalczak in Coach D's Blog. Comments Off on What is Functional Strength Training?

The Term “functional strength training” has become very popular in the fitness industry. It also has been used to describe a wide variety of exercises and workouts. But what is Functional Strength Training?

Simply stated, the primary goal of functional strength training should be to transfer improvements in strength and coordination achieved in the weight room to everyday activities. In an athletic sense we use functional strength training to enhance sports performance. These workouts should involve compound exercises and full body movements designed to enhance the relationship between the muscular and nervous systems.

We put an emphasis on “movements” not so much on the particular exercises or a singular muscle. Once we understand the different movements of the human body in all three cardinal planes -sagital, frontal and transverse, we can rotate through different exercises. These exercises should transfer to activities such … Read More »


Pam’s Training Log 5/3

Posted on May 9th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/3

Thursday, May 3, 2012

Upper Body Day 2 – 9 Weeks Out

Today’s work out:
Close Grip Bench – 4 sets of 10, 8, 8, 6 reps
Pulldowns – 4 sets of 8-12 reps
Superset with
Seated Dumbbell Shoulder Press – 4 sets of 8-12 reps
Seated Overhead Tricep extension – 3 sets of 12 reps
Shrugs – 4 sets of 12, 10, 8, 8
Rear Delt Raises – 3 sets of 12 -15 reps
Superset with
Tricep pushdowns – 3 sets of 12-15 reps

Workout notes:
The close grip bench set went well and my triceps felt strong. Four sets had me struggling by the end.
I haven’t done pulldowns in a bit, so it was good to get them going again. The shoulder presses were pretty heavy and had me working hard.
The tricep extensions were challenging with my tris burning from close grip. Shrugs felt very heavy today for some reason. It … Read More »


Want to get in a quick workout outside of the gym today?

Posted on May 6th, by dwalczak in Coach D's Blog. Comments Off on Want to get in a quick workout outside of the gym today?

Try this workout it requires only a kettlebell, a sledge hammer, a medball, a brick or cement wall and an old tire or two. It’s great for the core and will get your heart rate up.

What you’ll need:

  – Kettlebell: any weight will work but try to get one that you can perform swings for 15 to 20 reps.

– Sledge hammer: you can buy a 10 lb sledge hammer at Lowes for around $30, but can use anyone you have.

– Tire: we use old tractor tires, you can get these for free at most places that sell large tires. Just ask to look through the scrap pile. If    you don’t have the room to store a large tire you can get 1 or 2 regular size tires. Just stack them or place one on top of something a foot … Read More »


Guide to Travel Competitions – Part II

Posted on May 5th, by dwalczak in Coach D's Blog. Comments Off on Guide to Travel Competitions – Part II

A few weeks back I Asked Pam to write a blog about preparing for a travel competition, here is part II, the third and final installment will be posted within the next week or two….

As meet day approaches and your training winds down, you’ll need to take care of non-training related preparation. For me, this is the hardest part of training, when the doubt might creep in, and I get cranky that I’m not lifting heavy. But there’s still plenty to do to ensure a smooth, stress-free meet.

One Week Prior to the Comp

• Buy food to take with you. Pick up some protein bars, trail mix, or your favorite non-perishable staple that you know agrees with you. You may not have easy access to a grocery or supplement store at the comp, so you’ll want to make sure you have … Read More »


Pam’s Training Log 4/30

Posted on May 5th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/30

Monday, April 30, 2012

 Bench Day – 9 Weeks Out

Today’s work out:

Bench – build to 5 sets of 3 reps where sets 1-3 increase in weight, and sets 4-5 decrease

Flat Bench Dumbbells – 5 sets of 12, 10, 8, 8, 6

Rows – 4 sets of 10, 8, 6, 6

Seated Cable Rows – 4 sets of 8-12

Superset with

Scapular Retractions – 4 sets of 8-12 reps

Skull Crushers – 4 sets of 12-15 reps

Superset with

Front Delt Raises – 4 sets of 12-15 reps

Farmer Walks @ 85% of walking max

Rope-a-dope finisher

Workout notes:

I really needed a good workout today, and I was happy with today’s results.  For my work sets, I built up to 205 for my first set of 3, and then went up to 210 for my second set.  It was a good set; all 3 reps came easily, so I went up.  Set … Read More »


Today’s workout

Posted on May 1st, by dwalczak in Coach D's Blog. Comments Off on Today’s workout

Looking for a lower body challenge? If you have access to a sled try this superset we’ve been doing with a few athletes. It’s great for strength and general conditioning as you will be forced to run through all energy systems.

Deadlift: use a weight you get for 10 reps (we used 225)

Sled pull: start with 10-15 yards increase in 5 to 10 yard increments using a moderately heavy weight (we used two 45lb plates and 40 yards.

Deadlift 10 reps then immediately pull the sled as fast as possible. Rest just long enough to complete next set (without throwing up) for as many sets as possible (we start with four.

Good Luck.




Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.

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