10/30/12

Warm up with joint mobility, foam roller, an dynamic movement 

5 rounds

1 minute row
20 swings
1 minute jumping jacks
20 see saw press
1 minute row
20 back extensions
1 minute jumping jacks
20 medicine ball smashes
1 minute row
20 swings

Rest 2-3 minutes after each round.

Cool down, have a nice day.           El Rey always..

10/29/12

Warm up with joint mobility, foam roller, and dynamic movement.  As we brace for Hurricane Sandy, we still have to get in our workouts.  I will probably be posting remotely for a few days after the storm hits, so bear with us.  Anyway, today we are going to hit a body weight workout.  After all of those clean and jerks yesterday, make sure you are good and loose.

2 sets of 3 rounds.. 1 set = completion of 10,20, & 30 reps

Round 1 = 10 reps of each
Round 2 = 20 reps of each
Round 3 = 30 reps of each

Squats
Jump Pull Ups
Sprawls
Push Ups
Squats

Rest for 60-90 seconds in between sets

Cool down, have a nice day..                                                    El Rey always..

10/28/12

SEAL Sunday #18... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter.

Cool down, have a nice day..                                                  El Rey always...

Wrestling Pre-Season Strength and Conditioning

10/27/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Bulldog body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps
50 hip lifts 25L/25R

GO DAWGS!!!

Cool down, have a nice day..                                                     El Rey always..

10/26/12

Rest day.. Enjoy..

El Rey always..

10/25/12

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 25s on each side.

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 dead lift
5 power clean
5 barbell snatch or double kettlebell/dumbbell snatch
5 flutter kicks (4 counts)
5 burpee

Cool down, have a nice day..                                                        El Rey always..

10/24/12

Yoga with Esther.. Two short sequences.. One for balance and leg strength, and one is a power yoga flow.. Enjoy..

http://www.youtube.com/watch?v=go4rWEFr_Cw&list=UUFYsO0t3zj0eJ_NcOlowTSA&index=29&feature=plcp

http://www.youtube.com/watch?v=VtNF4JbVcmw&list=UUFYsO0t3zj0eJ_NcOlowTSA&index=19&feature=plcp

Namaste..                                                                          El Rey always...

10/23/12

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, box jumps and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...

5 rounds of LCC&J

Rep range 3-5-7 (L/R arm)
single kettlebell :3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / box jumps

3-5 reps (try and increase weight after each set)
7 box jumps

Cool down, have a nice day..                                                               El Rey always..

10/22/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do some Turkish get up combos.  Turkish get ups are a tremendously sneaky exercise.  Although it is not a ballistic movement like a snatch, after several of them in a row, you are beginning to feel it.  We are going to add everyone's favorite body weight exercise.. burpees.. into the mix for a musculo-skeletal strength, joint mobility, and cardiovascular workout.

Go through this twice for a great sweat.

1 Round of 2 minutes hitting the heavy bag

1 TGU L/R -- 6 Burpees
2 TGU L/R -- 7 Burpees
3 TGU L/R -- 8 Burpees
4 TGU L/R -- 9 Burpees
5 TGU L/R -- 10 Buprees

1 Round of 2 minutes hitting the heavy bag

Cool down, have a nice day..                                                      El Rey always..

10/21/12

SEAL Sunday #17... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter.

Cool down, have a nice day..                                              El Rey always..

10/20/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today's workout is a great way to take advantage of a beautiful Indian Summer day in the Northeast.  Get outside, and enjoy the last remnants of nice weather before winter moves in and it gets too cold.  Only equipment required for today is a pull up bar.

Run 1/4 Mile
100 body weight squats
Run 1/4 Mile
75 body weight squats
Run 1/4 Mile
50 body weight squats
Run 1/4 Mile
25 body weight squats

5 sets of :
20 push ups
10 chin ups

Cool down, have a nice day..                                                     El Rey always..

10/19/12

Rest Day.. Enjoy..

El Rey always..

10/18/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today in honor of my brother's 50th Birthday we will do 5 - 50s.  5 sets of 50 reps.  It is a tremendous milestone.  Although he is my brother, and I am biased, John has transformed his physique through the FIST protocol.  Never questions.. just does.. A man of thoughtful action, inner strength, mentally tough as nails, and tremendous drive.  Happy Birthday JZB!!!


Fine 5 of 50

Do not move on to the next exercise until you have completed the previous one.

50 Burpees...  with the Bulgarian Body Bag
50 Presses with the Bulgarian Body Bag
50 Jump Squats with the Bulgarian Body Bag
50 Push ups
50 Snap downs

Cool down, have a nice day..                                                  El Rey always..

10/17/12

Warm up with joint mobility, foam roller, and dynamic movement.  Quick explosive workout tonight.  Short sprints with some lifting movements.  Make sure that you are good and warmed up before you do your sprints.  Find a good 25 yard stretch and grab a kettlebell and a sandbag.

10 rounds
 Rest 30 seconds in between rounds

Sprint 25 yds (jog back to start)
Sand bag shoulders (5L/5R)
10 Sumo squat / upright row

Cool down, have a nice day..                                                           El Rey always..

10/16/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we will incorporate 3 kettlebell movements into a flowing 5 set workout.  It is a great endurance and conditioning workout.  Swing, hi pulls, and snatch all together in a 2-4-6-8 format. You start off by doing 2 swings, 2 hi pulls, and 2 snatch with your right arm, and then repeat the process with your left arm.  High volume, high intensity, and high endurance.. Enjoy..

2-4-6-8 rep range
5 sets rest 60-90 seconds in between sets

Swing, Hi Pulls, & Snatch
1 set
2 L/R S, HP, Sn
4 L/R S, HP, Sn
6 L/R S, HP. Sn
8 L/R S, HP, Sn

Cool down, have a nice day..                                                           El Rey always..

10/15/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is Monday.. Monday is body weight day.  We are going to get a lot of volume is a 10 exercise format that should go pretty quickly.  You will be surprised how quickly we can get to 1000 reps.  If you need a break, take it, but come back as quickly as you can.  Write them on your board and get after it.

10 reps each for 10 rounds

Squats
Lunge 5L/5R
Sit outs 5L/5R
Push ups
Chest to bar
Full body crunch
Flutter kicks
Back extensions
Pull ups (if you need assistance use it)
Ski jumps (side to side 5L/5R)

Cool down, have a nice day..                                                         El Rey always..

10/14/12

SEAL Sunday #16... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter.

Cool down, have a nice day..                                         El Rey always...

Wrestling Squat Push-up Dip Circuit

10/13/12

Warm up with joint mobility, foam roller, and joint mobility.  Today is going to be a strength/volume day.  This was a workout that MMA fighter Jamie Varner posted on twitter.  He used 225 for the squat which is crazy.. So I tweaked it a bit for us.  Three simple movements.  The amount of sets is limited, so there in lies the challenge.  There is a lot of volume, and you can break up the reps any way you want, but don't exceed 4 rounds or sets.


4 Sets of 25 squats,15 push ups, and 25 dips (No Rest)

Barbell squats with your body weight (e.g. if you weigh 150 pounds, you squat 150 pounds)                    Pop push ups (place your hands in between two stable box and thrust your hands up onto the boxes)
Dips

Cool down, have a nice day..                                                    El Rey always...

10/12/12

Rest day.. Enjoy..

Have a great day...           El Rey always..

10/11/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a station circuit.  25 seconds of work 5 seconds to switch stations.  This is a great way to get some HIIT training and have a little fun by switching around for each interval.  This will be a full body go. Push/Pull movements and /Upper/Lower body muscle strength and endurance work.  Remember to use your roller AFTER your workout too!!

2-3 sets of 4 rounds
25 seconds on / 5 seconds to switch stations

Ring recline rows
Thrusters
Push ups
Ropes
Swings
Barbell upright row

Cool down, have a nice day.....                                                  El Rey always

10/10/12

Warm up with joint mobility, foam roller, and dynamic movement.  Yoga with Esther today..
http://www.ekhartyoga.com/video/0_muqav9cj

Get a good stretch and restore..

Namaste..                                                                                 El Rey always..

Chain Push Ups

10/8/12

Warm up with joint mobility, foam roller, and dynamic movement.  Another simple ladder workout.  It will utilize 1 kettlebell and your own body weight.  Good strength and endurance go.. Full body movements on all of the exercises.  Get a good sweat going and have at it!!

5 Rounds

10 Push-ups w/ chain
20 Snatch 10L/10R
30 Full Body Crunch
40 Cleans 20L/20R

Cool down, have a nice day...                                                    El Rey always...

10/8/12

Warm up with joint mobility and dynamic movement.  I am also going to hit the heavy bag as part of my warmup 5 - 1 minute rounds, just to get the blood flowing.  Today we are going to do a 1 set chipper.  Seal Sunday was a sneaky hard workout, lots of pushing, pulling, and dragging..  Great fun.. Check us out.. http://www.youtube.com/watch?v=l07QyGoov1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=1&feature=plcp

So for today, just one long set.

5 1 minute rounds of heavy bag work (20 seconds rest in between rounds)

(No Rest)
20 Turkish get ups 10L/10R (moderate weight)
100 Flutter kicks
100 Mountain climbers
100 Squats (Body weight)
10 Handstand push ups (If you can't do 10 in a row, fine.. keep doing sets of 1 until you get to 10)
50 2 Handed swings (moderate weight)
10 Burpees

Cool down, have a nice day..                                                El Rey always..

10/7/12

SEAL Sunday #15... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter. 

Cool down, have a nice day.                                                        El Rey always...
 

10/6/12

Warm up with joint mobility and dynamic movement. Today we are going to mix some strength, conditioning, and agility together in the blender and see what we come up with for today's workout.  We will be doing strength lifts, some airdyne/rowing, and some agility ladder and cone work.


Sandbag zercher squat
3 cone drill
30 second airdyne sprint
Sand bag zercher squat

Barbell push presses
3 cone drill
30 second row sprint
Barbell push presses

Double Kettlebell swings
3 cone drill
Kettlebell shuffles
Double Kettlebell swings

Cool down, have a nice day..                                                  El Rey always..

10/5/12

Rest..

El Rey always..

10/4/12

Warm up with joint mobility and dynamic movement.  Today is going to be a kind of kitchen sink workout.   Couplets of complimenting exercises. One for strength, and one for a bit of explosive power.  Again, hit your foam roller especially after dead lifts yesterday.. ;-)...

5 sets each

30 rope waves
12 Double kettlebell jerks

15 Heavy Sumo squats
5 Box jumps

20 Clubbell halos
15 Jump Pull ups

20 Sledge smashes
7 Kettlebell snatch L/R

10 Chain push ups
10 Chain sit ups

Cool down, have a nice day...                                                         El Rey always..

Dead Lifts BBB Burpees Chain Chins

10/3/12

Warm up with joint mobility and dynamic movement.  Don't forget to hit your foam roller before AND after your workout.  Just a couple minute of soft tissue work will really help with myofascial release, recovery, and overall muscle health.  There are tons of how to videos on youtube describing some the techniques to using a foam roller.  This is a good quick run through some of the movements. http://www.youtube.com/watch?v=T9vogqdFCqc Today we will be doing a strength workout.  2 great movements.  Lots of posterior chain and back work, so make sure you are good and warmed up before you begin.


10 sets of 3-5 reps

Dead lifts
5 BBB burpees

Cool down, have a nice day..                                                         El Rey always..

Wrestling Body Bag 40/20 Circuit

10/2/12

Warm up with joint mobility and dynamic movement.  More volume, strength, and endurance today.  40/20s with the Bulgarian Body Bag.  As I have mentioned in previous blogs, the BBB is a great tool.  If you are interested in buying one check out www.suples.com or there are plenty of do-it-yourself videos on youtube.   Either way, especially for grapplers, it is gym all in one.  Full body complex today.

40 seconds  on / 20 seconds off
5 rounds = 25 total sets

Snap downs
Jump squats w/ the bag
Spins
Press
Bent over row

Cool down, have a nice day..                                                  El Rey always..

10/1/12

Warm up with joint mobility and dynamic movement.  Today is a simple workout but one of my favorites.  I do not enjoy distance running, but I understand the benefits of doing it.  So, to make it a little more fun, I like to break it up by incorporating body weight exercises into the mileage.  Simple, but very effective.

8 rounds

Run 400M
25 air squats
25 push ups
25 jumping jacks
25 sit ups

Cool down, have a nice day..                                     El Rey always..