Monday Workout;

Chins 5/ 3/ 1/ 10/ 10/ 10
Push Press 50*5*3
1/4 Mile @2% & 5.5mph*3
w
Deadlift 100*12*3
Stretch
Frog Pose, Turtle Freeze (feet down)

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Vision Training;

In high-school, my volleyball coach provided our team with a  visual training vhs. For those of you born after 1992, VHS preceded Mp4's. The tape was well used by me in spite of my greater need of ball handling skills, I used these tapes 2-3 times a week.
The regimen consisted of the following;
1  Tracking a small red dot (ball) swirling in the opposite direction of an Orange and yellow rotating piral.
2  Tracking a white dot on a white grid that would disappear and reappear at a different point on the grid. All the while moving at higher and higher speeds.
3  (Particularly interesting in the area of sports and information processing)  Identifying ever increasingly long numerals series.

I remember there being a tiered level of difficulty that had a time (focal endurance) component. There were also an intensity variable as the tiers progressed. As in, there were faster and faster reaction times required.

To my knowledge, no major certifications include a vision program design module other than the CHEK Institute. If you know better, please comment it so I vs

If anyone has used a similar product please leave your recollections and impressions of your use and if possible what your version was called or could be found.


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BG Workout;

BB OHP 30*5*3
BB Sq 40*5*3
BB RDL 40*5*3
Rope; Spd changes and jacks

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Business Goals;

Long Term;
2-3 Private and Semi-Private Sessions each morning 4-6 days a week.
Grooming trainers in a 1-2 hour class or active-class/ workout 2 times a week -video these for learning and internet promo.
Weekly program design roundtable internet conference.
Individual program meetings once a month w trainers working w my old clients- residual income source.
Web chat rooms and discussion boards- residual income 2 annual or quarterly fee after trial.
High school age Barbell lifting course summers.

Medium Term Goals;
Generate enough business to "close" my schedule.
Monthly group workouts w top level trainers and neophyte trainers.
Set up Strength (S2S) Video galleries on member login site.
Monthly or Quarterly roundtable of trainers luncheon.
Trainer Education Program Design 1-on-1 consultations- Session cost or percentage.
Set up and daily interact w web-clients/ members- nominal fee.
New certification or ceu's.
Advance Weightliting Total to qualify for American's.
Build relationships w parents and coaches at local NY & BK high-schools.

Short Term Goals; (12 weeks)
Build up private business- 4-6 marquee consistent clients.
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Self insured - health, vision and training.
Work out w Rudy, Dana, Linwood, Ammo, and Ivonne every month.
*get these guys together for a trainer lunch over next 12 weeks.
Re-certified Crossfit.
Computer Whiz client to do trade with.
Program design free seminar by April.
Snatch 105*1*3, Snatch 116, Clean and Jerk 145.
Brooklyn Park Semi-Private Class format design and personal fitness preparation.

4 Weeks to Next Contest;

I'm a bit detained due to travel. The good thing about that is I feel fresh and my knees are no longer sore f the last tournament.

I'm on the fence about participating in the Long Island tournament in 4 weeks. I will step back in reasonably and move up in 5-10kg steps in both lifts the next two weeks and see where I am. So in Long Island, if I am looking good to lift, I will most likely lift as an extra litter.

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Thursday Workout;

SGRJ + OH Squat 80*1+2*3
Front Squat 100*3*3
RDL 105*5*3
w
Push Ups 15/ 12/ 10/ 10
Stretch

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Tuesday Workout; Mysore India 1/25

Snatch Bar Work *9*3
Clean 110*1*3 (knees still not pointing straight out -achilles? Knees?)
Snatch High Pull 90*3*3
Chins 5/ 3/ 1/ 10/ 10/
Stretch

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Vision Goals;

Long Term Goals;
Read newspaper and food box ingredients without direct sunlight.
Read signs across 6 lane street.
Read on R train ANY novel.
Draw for 5 hours without fatigue.
Watch television without having to move forward to see crosshairs and instruction bubbles.
Driver's Day Licence minimum.
Catch football (over shoulder) .
Hit 8-10 batting cage baseball.

Does anyone have any Doctor's, trainers, therapists or medicine-men who could help with this?

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Thursday Workout;

Light Had Foam Roll
Power Snatch 50*3*3 60*1*2 70*1 60*1
Power Clean 90*1*3
Snatch High Pull 90*2 100*2 110*2
Front Squat 100*3 110*3*2
Stretch

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Wednesday Workout;

Extensive Thigh Foam Roller ( inner very tender)
HSPU *3*3
Ring Dips *5*2
w
Anchored Rope Floor Slams (front/ side/ inward rotation) *20*1 each
Stretch

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Tuesday Workout;

Snatch 70*1*5 w 3 misses.
Clean 100*1*3
Snatch Pull 90*3 100*3
Front Squat 75*3 90*3 100*3
(Knees none too supple)
Stretch

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Re: Strength!!!

My prevailing thought is variety breeds adaptation.  But not repeating a skill often enough or practicing a skill related but altogether different leads to bad technique and injury.  Lack of variety leads to staleness and the loads and/ or volumes won't increase. If these things are true, and we look at the squat, deaDlift and overhead press as our lifts we test, they must be trained twice a week to improve. Measure improvement 2 ways; 1 Skill Mastery, 2 Improvement of 1RM or more importantly 5RM (more on that later..)

So, the BENCH MARK STRENGTH MEASURES (BMSM), are what we want to improve I believe mastery comes first. So most people air start, a la Rippatoe, w the 3 BMSM'S 3 times a week undulating intensity between 75%*5*3/ 65%*5*3/ 85%*3-5*5
Assistance lifts would be relegated to Chins and Hammer Curls to balance out OHP. This of course assumes joint health and good range of motion. Things to shore up inability of the shoulder blades to slide test into position for OHP, or maintain back arch in Sq and DL, etc. All must be resolved in this phase.
The only variety here is in intensity; a medium day, light skill day and a heavy day. The 85% load is important for many reasons. It takes into account the 2 energy systems we care most about in strength tests as it relates to time. Also, relative to time, it takes into account the longest length of time we can manage hard effort w maximal attention. Further, it allows one to move at a fairly high rate of speed without a huge loss of technical problem. As we move toward 100% efforts, I think energy begins to escape through our various weak links. So in the mastering skill phase, 5RM's & 85% heavy days make the most sense. Some people could follow this program for years w good result. Some would have to make changes after as few as 10-12 weeks depending on where they are starting from.

As far as it relates to speed, I think it should always be our intention to move quickly and accelerate our implements as much as possible. If that tenant is true, then do you need a speed day? Every day, to me, is a speed day. Period. The other trap with the Louis Simmons method is that I think one can end up performing at a higher intensity then one perceives and that leads quickly to overtraining.  Many of his athletes don't last as I understand it.

As one progresses, I think specific assistance exercises could be added or rotated in w 5RM's not being tested but approximated from BMSM'S. Jim Wendler, who I went to school with, has a good workout of this type w 10 reps on his assistance lifts.  It's called the 5 3 1 workout.

My assistance movements would include; front squats, box squats, hack squats, box jumps, depth jumps, BB step ups, RDLs, power cleans, clean pulls, BB lunges, GHD, chins, hammer curls, grippers, push presses, dips, OH triceps ext., push ups, handstand push ups and trunk work.

One could move to a push pull set up; OHP, squats, push ups one day. The next day power cleans, deadlift, chins. After a rest day, squat and OHP again w different assistance movement. And pulls w dif assistance movement the next. In this scenario, there would be 2 medium (light) days and 2 harder days. Still oscillating between 65%-85% and occasionally 90-95%.

So, as the law of diminishing returns tells us, modify plan when things are going great for a little bit (measured in weeks or months.) Makes sure you work each skill minimum 2 times a week.  Include assistance work w some variety at moderate intensity. Keep the bars moving as fast as possible. Keep working toward skill mastery. And where possible, keep workouts short and focused on the goal! You get stronger when you LEAVE the gym. Everything else is so highly variable and person specific.

The answer is start small, shore up the ways that you move inefficiently and be mostly consistent w your core movements, use 5RM as your guide for training and have a layer of variety in your assistance movements, schedule, intensity and frequency (over 2).


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Monday Workout;

1/4 Mile @2& 6.0mph *4
w
Chins 10/ 10/ 9+1/ 8+1+1
Stretch

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Off....

Body is sore. Neck, traps, right quad, back. All a reasonable amount. Tendons about the knee are tender but not more than before meet.  Right biceps origin is a little tender due to catching 105 & 110kg a little forward yesterday.

My goal is to repeat and improve my total in next tournament by 12kg (-5%). Next opportunity is in 6 weeks. I envision opening the Snatch w 105 or 107kg and moving by 3-5kgs an attempt.* Damn the removal of 2.5kg increments! I will open w 135 or 137kg if all goes well in training as well.
GOAL:
262kg total w bodyweight 97-98kg

Doing some travel end of the month and training will be possible while I'm away but the marathon plane ride home presents some training obstacles.

Eating like a team of horses w tapeworms.

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Saturday Meet;

Snatch 70*1*3 80*1 90*1 100*1 105*1 110*1 (PR no wrist protection other than tape)
Clean and Jerk 120*1 130*1 135*1 140*1
Bodyweight; 96.30Kg
Total; 250Kg
Front Squat; 100*3 120*3*3
Stretch

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Thursday Workout;

Snatch 90*1*3
Rack Jerk 100*1 110*1 120*1
Stretch

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Wednesday

90 Min Massage

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Tuesday Workout;

Download
Snatch Balance 50*3*3
Clean and Jerk 90*1+1 100*1+1 110*1+1
Snatch High Pull 80*3 90*3 100*3
Stretch

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Saturday Workout;

Snatch 90*1 100*0 (cut pull) 100*1
Snatch Pull 110*3
Clean and Jerk 100*1+1 110*1+1 120*1+1 125*1+1
Clean Pull 140*3
Front Squat 100*3 120*3 130*3
1/2 Mile @2% & 5,2mph *2 (3 min test)
Stretch and Cool Down

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Thursday Workout;

Snatch 59*3 70*1 90*1
SGRJ * OH Squat 80*1+3*3
Rack Jerk 110*1 120*1 130*1
HSPU *4*3
Dips *10*3
Stretch

Check out site: sstrains.com

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Wednesday Workout;

1/4 Mile @2% & 6.2mph *3
w
Chins 12/ 10/ 9+1
Stretch

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Tuesday Workout;

Snatch 70*1 85*1 95*1*2
Clean and Jerk 110*1*2
Front Squat 125*3*3
Push Press 50*5 60*5*2


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Saturday Workout;

Snatch 90*1 100*1 105*0*2 105*1
Clean and Jerk 120*1+1 130*1+1
Front Squat 120*3 130*3 135*3
Stretch

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