“It ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward, that’s how winning is done!! Cause if you’re willing to go through all the battling you gotta go through to get to where you want to get, who’s got the right to stop you?? …It’s your right to listen to your gut, it ain’t nobody’s right to say NO after you earn the right to be where you wanna be and do what you wanna do. Now if you know what you’re worth, then go out and get what you’re worth, but you gotta be willing to take the hits!” -Rocky Balboa
The Rocky movies are famous for his training. I love how Rocky’s opponents are always training with the fanciest equipment and “methods” meanwhile, Rocky is getting the job done with the basics combined with raw, hard work. And somehow, Rocky always comes out a well-prepared beast! Hmmmmm
Ray Lewis is probably one of the most iconic figures in football and among the best linebackers of all time. He is the backbone of the Baltimore Ravens and a Chief Motivating Officer to many.
Just this past week, I was presented with an opportunity to participate in a day of fitness and filming with Ray and other incredible athletes and staff. It was a fun and memorable experience to say the least.
“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” – Mia Hamm
I thought about this quote on Saturday a few times when I was bent over, at the point of exhaustion, during my sprint workout. No one was out there with me, just myself and the drive to push beyond comfortable limits.
A few weeks ago, I wrote about my “Saturday’s at the Turf and Track”. I posted a track workout I did however it wasn’t my standard session due to some discomfort with my left quad. Going into my most recent session, I was extra aware to avoid a similar occurrence because I really look forward to these track days - just me and the open field – I absolutely love it.
Saturday's delightful view...
This past Saturday was a success on all fronts. The weather was great, the field was all mine, my body and mind were in sync with the demands and I ran the hell out of myself. I actually felt like my whole body got worked to the max and not a weight involved. In fact, my abs are always sore after my track workout and not a single, isolated ab exercise will be found on this day. Sure we can finesse the technique and mechanics of our sprints, but in my opinion, these are one of the most elementary and best exercises for a sharp physique and overall athletics.
My current, traditional sprint workout from Carter is as follows:
I haven’t posted in a while. My blog is not a low priority, in fact, it’s been on my brain a good bit as I’m excited to reveal a new and improved site in the near future. On the flip side, when I’m not training clients or training myself, I’ve been spending a good bit of my free time studying for my CSCS. By the time I’m finished reading, my mental energy has been spent and I’d rather get up and move than write.
Anyhow, that all said, I’ve been training as regular as I always have - minus a bit of the cardio. My weekly training schedule is typically the following:
Monday - Strength, Power and METABOLIC day
Wednesday – Lower body STRENGTH
Thursday – Upper body STRENGTH
Saturday – Track Workout
Tuesday, Friday and Sunday – I freestyle with outdoor runs, recovery work or a rest day
Ahhh, you all know I love a good strength and conditioning challenge. I haven’t shared a lot of my personal training videos lately and that is simply because I keep some of Carter‘s program design private as it is his intellectual property. The following however is a new favorite of mine and one I must share!
We are in the home stretch of my figure prep for the Arnold Classic and I am proud to say that I still have as much hustle in my training sessions as I do the stage physique. I am also very pleased to report that my back has been pain-free (knock on wood) since I started this prep. I no longer consider myself an injured athlete with a fear of flaring up my low back. Though I am still cautious, I am confident in my health and movement.
Right now, Carter has me on a two-a-day schedule that is heavy with cardio or as he prefers to call it, Energy Expenditure Work . I am also strength training four days a week with two push / pull days, a quad dominant leg day and a hip dominant leg day. At the end of each strength training session, I have the beloved CONDITIONING!
As you know, I love to push my limits when it comes to conditioning and cross the finish line with the hardest effort available despite fatigue setting in. The following is my current conditioning segment on Friday’s push / pull training session. I have recorded the entire circuit from start to finish so you can see I do indeed practice what I preach. You can also see how hard we train and I still have the GO behind the SHOW.
Push / Pull Conditioning Circuit
Reps and Regulations:
Explosive Burpee into Pull Up x AMRAP
Vertical Thrust x 8 – 10 reps
Jump Rope x 15 seconds
Complete 5 ROUND in as little time as possible
The other beautiful component of this circuit is the self-regulation. The objective is to take as minimal rest as needed, however, you may take as much rest as you need to complete the circuit. The burpee / pull ups are AMRAP (as many reps as possible) so that is relative to your abilities and the weight of the vertical thrust can be selected based on your strength abilities. Even further, this circuit can be measured and progressed simply by cutting down your rest time and or adding weight. It’s all about relative intensity baby!!
Have at it and enjoy!
Video filmed at Under Armour’s Combine Training Center (UACTC) and a special thanks to Mike Whitman.