Tuesday, September 28, 2010

Your Monthly Reminder...

This is your monthly reminder that you cannot out eat the table.

Side Presses from StCloudStrength on Vimeo.

Depth Jumps

Weighted Dips 10x2 @55%


Death by Push Ups

Innovative Sled Dragging

Today we’re going to talk about sled dragging and a very unique variation I came up with. Most anaerobic alactic/anaerobic lactic sports (especially combat athletics) require not only specific metabolic adaptations, but a general conditioning foundation (GPP). It is this foundation that allows more specific, higher level conditioning to be implemented and developed.

Sled dragging is an excellent tool to help develop this general conditioning baseline.

Read the rest of this article here

Joel pulling his way to a PR snatch

Hand Jumps

Overhead Squat 2x2

Side Presses

3 Rounds
Bear Crawl
10 Snatches per arm (Men use 32k/Women use 24k)

Friday, September 24, 2010

9 Steps To Prevent Overtraining

1. Vary training methods
2. Take advantage of therapeutic modalities
3. Use good technique when lifting
4. Get 8 hours of sleep
5. Proper nutrition and sound supplementation
6. Take advantage of psychological modalities that enhance recovery like visualization or meditation
7. Avoid all stressors that adversely affect your training, just say no to negative energy!
8. Avoid tobacco, alcohol and narcotics
9. Properly cycle training efforts

Taken from here


The wrecking ball known as "The Beast".

AbWheel rollouts from standing. Good luck getting out of bed the next morn.

Chain Pull Ups
Place a number of chains behind your neck and do two reps, take a chain off and repeat until you are only using bodyweight.

Sots Presses

3 Rounds
8 Cleans (Men use 155#/Women use 103#)
Prowler Bear Crawl

Thursday, September 23, 2010

Dr Squat


Med ball Throws

5 Rounds for time:
25 Double Unders
3 Short Cycles

Thursday, September 16, 2010

Kettllebell Trajectory

Click here to see proper mechanics of the KB Jerk

Flying through the air on one leg!

Hand Jumps

Overhead Squat

Litvi Sprints
8 Deadlifts (Men use 315#/Women use 208#)
Sprint 200m

Wednesday, September 15, 2010


Snatches and sprints with a gas mask

Joel had the honor of the last workout in the original gym

Med Ball Chops

5 Rounds
5 Power Cleans (Men use 175#/Women use 118#)
5 Kettlebell Push Jerks (Men use 32k/Women use 53k)
5 Kettlebell Front Squats (Use same bell)

Monday, September 13, 2010

6 Ways To Gain Wrist Strength

  1. Do wrist curls and extensions.
  2. Grab a dumbbell with the weights off of one side and rotate internally and externally. Make sure you are doing stuff to keep your ROM optimal. Start easy and work yourself in.
  3. Grip Devices: grippers, balls, etc.
  4. Radial Deviation against a resistance band.
  5. Ulna Deviation vs a resistance band.
  6. Supination and pronation vs a resistance band.
Read this article here

One Leg Box Jumps

Kettlebell Shoulder Press

10 Prowler Sprints

Thursday, September 9, 2010

Chains And Bands Are Crap

Now that I have your attention, I will explain. While I was a strength coach at Nebraska-Omaha, I learned about all kinds of things in the strength game to improve sports performance. I was a nerd when it came to biomechanics and programming. I always wanted to learn new things and apply them. I felt the quickest way to know if something was worth keeping around was by trial and error. I would use it on myself and on my sports teams. I never overhauled my philosophy, just tweaked it from time to time. I strongly believe everything works for awhile and nothing works forever when it comes to programming for human performance. I will take an athlete or coach who buys into learning how to move correctly over someone who is always looking for the latest, greatest. You can have the best strength and conditioning program on the planet, but if your athletes don’t buy into it or if they have poor movement, it won’t mean shit. On the other hand, I can produce some great athletes with determination and desire on a less-than-stellar program. It’s thetried and true that gets results. That’s why it’s referred to as such.

Read this article here


Reaction Ball

Med Ball Throws

Box Drill

3 Rounds
3 Hang Squat Snatches (Men use 95#/Women use 63#)
Prowler Pull

Wednesday, September 8, 2010

My first reason goes back to the time when a guy named David Marmon hired me to be his graduate assistant. I remember my first day on the job. I wanted to get my workout in. Like a typical meathead, I went out and did some crunches, bench presses, and bicep curls. After my “gettin’ swole” workout, I sat back down in the office expecting some praise and admiration for my superior workout skills. David greeted me with, “Why do you train that way?” I was dumbfounded. I thought I had all the answers when it came to things like getting stronger, fitter, and leaner and all around more awesome. He followed his question with, “We train movements, not muscles.” I guess the idea of training movements, not muscles, kind of stuck with me (even though we still did sit-ups in our programming at the time). Train movements, not muscles.

So taking the train movements, not muscles approach, is bringing your sternum closer to your pelvis a movement you want to get better at? Think about it. When you squat, what are the coaching cues you hear? Chest out. Back flat. Hips back. Right? Same thing with deadlifts and many other exercises. Chest out. Back flat. The spine evolved to handle weight in the “chest out, hips back” position. That’s why we coach it that way. Why would we want to get better in producing force in any other way?

Read the rest here


Pull Ups
12x2 @ 70%

Run 400m
Man Makers
Ring Dips
Run 400m

Monday, September 6, 2010

Candid View Of Westside Barbell

345# PR Deadlift


Hurdle Hops

1 Arm Overhead Squats

5 Rounds
Per Leg/Arm
3 Pistols (Men use 53#/Women use 35#)
6 Kettlebell Snatches (Use Same Kettlebell)
9 High Pulls

Preperation Mode

Due to the RKC being 5 weeks away we are going to place an even heavier emphasis on kettlebells. Maybe not this intensive though.

Wall Squats

M/E Deadlift

5 Rounds
10 2 Hand Kettlebell Presses (Men use
15 Box Jumps (Men use 24"/Women use 18")

Friday, September 3, 2010

Assisted Eccentrics

Louie Simmons

Have you ever thought that ideas should be reversed? What if we
were born with the wisdom and the reasoning of a 65-year-old? We
would make more right decisions and possibly stay out of trouble and
make the most of our time while we’re young. Then as we get older,
we could start thrill-chasing and taking chances that instinctively we
would never consider. This of course would lead us to live by the
code of the poet Dylan Thomas, “Do not go gentle into that good
night, old age should burn and rage at close of day; rage, rage
against the dying of the light” (1940). I try to live as Dylan Thomas put
into words, and yes, I have the scars to prove it. But of course we can
never live our lives in reverse.

There are a few that have read the exploits of a person who has been
said to have made great progress doing let’s say eccentrics. But were
there other factors involved in their training? I have read several
articles by sports experts around the globe, yet none have conclusive
evidence that eccentrics work. Mel Siff in Supertraining explains
eccentrics as action in which the proximal and distal muscle
attachments move away from one another. Eccentric work uses
significantly less energy than concentric work. When doing slow
eccentrics with large loads, there is no reason to associate these
advantages with the possibility of developing the ability to move
quickly and powerfully in concentric work. Lowering weights slowly
builds larger muscles for body building but will not assist concentric

Read the rest of this article here



Farmer's Walk

Weighted Pull Ups

3 Rounds
5 Hang Power Cleans (Men use 155#/Women use 103#)
10 Push Presses (Use Same Bar)
Bear Crawl

Wednesday, September 1, 2010


Side Presses

Jumping Pistols

4 Rounds
20 Knees to elbows
30 Double Unders