Here’s my exercise schedule:

Sunday: Cardio

Monday: Back, Triceps, Light Cardio

Tuesday: Tony Cress Fitness Camp

Wednesday: Chest, Legs

Thursday: Shoulders, Biceps,  Light Cardio

Friday: HIT Camp with MR

Saturday: Rest

I personally feel that by over-working my abs from January to June 2011, I ended up causing disk damage to my spine.  To the tune of over a $1000 in medical expenses for visits to Chiropractors, Physical Therapists, Doctors and for an MRI.  I understand why my disks were looking so bad!  Now I’m taking a break from crunches/core exercises and focusing on lengthening my spine, doing exercises to build my lower back, decompression and other great therapies.  Read the article below for more information:

 

For a study published this year, researchers at Indiana State University had a group of healthy, young adults squat, lunge, twist, crunch and hold a rigid plank position to measure the hardiness of their back, abdominal and side muscles, the area generally known as the core. The same volunteers then completed a battery of physical performance tests, including leaping off the ground while tossing a medicine ball backward over the head and sprinting through a short obstacle course.

The researchers had expected that the volunteers with the sturdiest cores would outshine the others on the tests of physical performance. But they did not. There was little correlation in this study between robust core muscles and athleticism. Despite the emphasis that many coaches, trainers and athletes themselves place on “core training for increased performance,” the authors write, “our results suggest otherwise”  — and in the process raise some intriguing questions about just how core strength affects fitness and whether a rippling abdomen, while attractive, is worth the effort.

The role of the core in physical performance has been a topic of considerable interest and controversy among sports scientists, as well as coaches and trainers, for years. Most of us think that a taut midsection, achieved usually by multiple crunches and perhaps some medicine-ball exercises and side planks, will make us not just less self-conscious in our swimsuits but also better athletes.

Read the rest of this article at the NY Times

Another article to read: http://journals.lww.com/nsca-scj/Abstract/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx

SUNDAY

AM WORKOUT#1

MONDAY

HIT 1:
5 minute warmup
Turkish Getup 10x
Yates Row w EZ Bar, 7x failure
Hammer Shoulder Press, 7x failure
Hammer Squat, 10x failure
ABS

TUESDAY

AM WORKOUT#2

WEDNESDAY

AM WORKOUT#1
FMS Workout + Cardio

THURSDAY

HIT 2:
5 minute warmup
Turkish Getup 10x
Hammer Chest Press, 7x failure
Close-Grip Pulldowns, 7x failure
Leg Press, 10x failure
ABS
Planks, 30sec, 3 sides

FRIDAY

AM WORKOUT#1

SATURDAY

AM WORKOUT #2 or TC Fitness Camp
FMS Workout

AM WORKOUT#1:
20 glute activations
20 cat/dogs
20 flying dogs
50 kettlebell swings with 20lbs

AM WORKOUT#2:
20 burpees
20 jumping jacks
20 hindu/dive bombers
20 situps
REST 1 minute
20 jumping jacks (arms to the side)
20 push-ups
20 hindu/dive bombers
20 bicycle crunches
REST 1 min
REPEAT THE ABOVE

ABS:
Myostatic Crunch with Max Wt, 15x
Cat Vomit, 10x 12sec per
Leg Lifts for Obliques, 3 sets of 40

Quick, right after you wake up, do this:

20 burpees

20 jumping jacks

20 hindu/dive bombers

20 situps

REST 1 minute

20 jumping jacks (arms to the side)

20 push-ups

20 hindu/dive bombers

20 bicycle crunches

REST 1 min

REPEAT THE ABOVE

When performing the Shred Down Workout, be sure to maintain a fast tempo (1 to 2 seconds on concentric and eccentric).  Of course, don’t bounce, go slow on the peak and bottom.  You should be going about 80% of max for 15 reps.  First set is lighter to warm up (about 60%).  Last four sets are at 80%.  Rest in between sets depends on your level of cardio.  I maintain a good temperature and heart beat (if I feel like my body is cooling down, I’ll simply job in pace to keep up my heart rate).  Shred Down workout shares similar qualities to a circuit set.  Rest in between sets should be kept as short as possible (15-30 seconds) and there should be no lag between exercises.

What’s up everyone? Well, I’m currently prepping for the March 26 GNC Championships.. here’s my current workout schedule per week..

Week 1-4 – HIT Training

Weeks 5-6 – Shred Down

Weeks 7-8 – FULL-BODY STRENGTH

Week 9-12 – MASSIVE

Week 13-16 – SHRED DOWN

I’ll expand on what workouts I do per plan later.. i’m passing out and hitting the sack!
check back on this the next two days

Here is the program brought to you by Jay and Anh of www.themusclecouple.com.  (Please visit their website for the full article!):

Day 1-Chest-Triceps-Quads-Calves

Chest

• Machine Decline Press-2 Warm up Sets and 1 Set to Failure with Final Rep Maximum Fiber Contraction with 10 sec eccentric
• Nautilus Pec Fly-60 Second Static Hold with 75% of 1 Rep Max and then reduce weight by 15% for one set to positive failure
• Incline Hammer Press-1 set of 10 second concentric with 10 second eccentric until failure.  Usually start at 50% of max and progress upward. (THIS IS NOT FOR THE WEAK OF HEART)

Triceps

• Cable Triceps Pushdown-1 Warm up set and 1 Set to Failure utilizing 1 and 1/4 reps
• Cable Rope Overhead Extension-1 Set to Failure with 15 Second Squeeze and Hold at peak of concentric on last rep
• Seated Dip Machine-1 Warm up set and 1 Set to Failure with 10 Second Rest Pause Interval and 3-5 more reps to failure

Quads

• Free Standing Squat Machine or Smith Machine Squats-1-2 Warm up sets.  1 Set to Total Failure with Leaning Forward Fascial Quad Stretch for 45-60 second static (contracting hold) immediately post set. (we’ll offer a video in the next couple of weeks demonstrating this type of stretch)

Calves

• Standing Machine Calf Raises-1 Set to Failure shooting for 20+ reps

Day 2-Back-Delts-Biceps-Obliques

Back

• Nautilus Pull-Over Machine Supersetted with Rvs Grip Pulldowns trying for 10-15 Second Static Hold on last rep of each set
• Hammer Row Machine-1 Set to Failure wih 10 second rest pause and then continue set to failure
• Weighted Negative Chin Ups to positive failure-maximally squeeze and contract lats at top and then try for 10 second lowering eccentric, jump up and repeat until you can’t contract or lower yourself anymore

Delts

• Lateral Raise to complete failure  super-setted with Delt Overhead press (Machines preferable)with 10-15 second static hold on final rep of each set
• Rear Delt Fly to complete failure shooting for 12+ reps

Biceps

• Barbell Standing Curl-1-2 warm up sets then one set to complete failure shooting for 10 reps
• Preacher Curl Machine-one set to complete failure making sure to squeeze and contract at peak of concentric on every rep
• Standing DB Brachiallis Curls-one set to momentary failure, 10 second rest pause and then continue on til full positive failure

Obliques

• Hanging Oblique Side Twists each side to complete failure shooting for 15-20 reps per side

Day 5-Chest- Triceps-Quadriceps/Hamstrings and Abs

Chest

• Cable Cross Over super-setted with Incline Chest Press-1-2 warm up sets and 1 all out til positive failure set resting only as long as it takes you to move from Cable movement to Incline Chest Movement(preferably you’ll be close to an Incline Chest Machine-if not consider having DB’s and an incline Bench right next to the cable machine

Triceps

• Barbell lying French Press-Arms extended-1 warm up set and then one all out set shooting for 10-15 reps.  Controlled cadence and locking the hell out of the long head of your triceps each rep
• Weighted Parallel Bar Dips-do a few bodyweight dips as a warmup so you fully stretch before adding weight.  One controlled set shooting for 8-10 reps(the weight should be heavy enough to make you fail around this point)Continue with a 10 second rest pause and then lower yourself as slowly as possible and back up and repeat until you collapse in a heap

Legs

• Leg Extensions super-setted with Seated/Lying Hamstring curls 1 warm up set for both and then 60 second static hold for Extensions at 75% of Max-reduce weight by 15% and rep until failure. Rest only long enough to move to Hamstring Machine and then employ 60 second static hold for Hamstrings at 65% of max-reduce weight by 15% and rep til failure.   (THIS IS EXCRUCIATING BUT NOTHING IS MORE PRODUCTIVE to create harder/denser legs)

Abs

• Nautilus Ab Curl Machine-1 or 2 warmup sets and then one Heavy set at 80% of max, 10 second rest pause, rep til momentary failure, 15 second rest pause and rep til total failure. As we’ve stated before, if you want noticeably defined/etched or thick abdominal ridges, you must train your abs with steadily increasing poundages.  Nothing beats this machine for ab transformations.

Day 6-Back-Delts-Biceps-Low Back

Back

• Barbell Reverse Grip Bent Over Rows or Dead Lifts (some people because of permanent lower back injuries such as disc problems or pinched nerves can’t perform Dead Lifts)2 warm up sets increasing weight to prepare for one set til total failure with a 10-15 second static hold on the final rep.  The key to making this set productive is a slow controlled cadence avoiding momentum and poor technique(jerking-spasming etc
• Wide Grip Lat Pulldown-We like the Hammer Lat Pulldown Machine but any machine allowing for a wide grip to isolate will work. One set shooting for 12-15 reps followed by one 10 second rest pause and then repping til your lats fail or catch on fire. (whichever comes first)
• Shrug Machine-couple of warm ups and then one all out set with 75-80% of max til total failure. (You will be spent by now already.  If you’re strong with good trap development/thickness already, you can skip this movement)

Biceps

• Nautilus One Arm Curl Machine- 1 warm up set and then 1 set to complete failure making sure to maximally contract each bicep at the apex of the concentric-try to feel the blood rushing to and through your biceps upon contraction.  This is a real arm scorcher if done correctly.  Nautilus is the best but any machine allowing for one arm isolation will work.

Low Back

• Hyperextensions Holding a DB/Plate behind your head-1 Bodyweight warm up set and then one set to failure holding a 10-25 plate behind your neck(depending on your strength/training level)

Now this is just the list of the exercises to do.. how to do them, when to rest, and other information can be found on The Muscle Couple’s website.  I’ve done this workout for one week and I’m already blowing up!  Good luck

- Steve

by Mel Fabros

Mel demonstrates his unique equipment for reverse hyperextensions.

Exercise: Reverse Hyperextension Machine
Category: Supplemental
Muscles targeted: Glutes, lower back, and hamstrings

This exercise is regarded by many strength coaches as being the best lower back, hamstring, and glute exercise. This is because it allows you to train all these muscles in unison. This is important because the muscles of the posterior chain are the same muscles responsible for running and jumping.

This is performed on a special bench invented by Louie Simmons of Westside Barbell Club. This exercise is also being use for rehabilitation purposes for those with back problems or herniated disks. This is because the bench decompresses the disks when the weights are in the midpoint position. To perform this exercise, there is a strap that wraps around your ankles or you place your ankles between rollers. You jump on the bench with your face down. Your entire torso is supported by the bench. This allows for your legs to hang down at a 90 degree angle. You perform the movement by contracting your glutes and raising you legs up to a horizontal position.

At this point, you try to contract your glutes and lower back as tight as possible. Then you lower the weight past the 90 degree starting point to a position where your ankles are in alignment with your head. This is the point where the disks are stretched apart to allow fluid to enter the joints.

- courtesy of www.bodysportvegas.com

by Mel Fabros

Sport Specific Training is a specialty program designed to make the client better at the sport they are playing. He or she wants that edge to give them the best chance of winning against their competitors or achieving a personal best. Parents can give their child a better chance of winning too. It can be done either on a One on One basis or as a Group of athletes/team mates/friends, playing the same sport.

We use David Sandler, of Strength Pro, as a trainer and special consultant to our program.  David is the former Strength and Conditioning Coach of the Miami Hurricanes during their National Championship years and now consults for pro and collegiate athletes.  He is also a special consultant for Fox Sport’s Sport Science Television Show and The Discovery Channel’s Fight Science Television Show.  He also serves as head of the Arnold Schwarzenegger Strength Training Summit held annually in Columbus, Ohio.  Train with a master trainer of trainers, a proven strength and conditioning coach who can take you from a high school or college athlete to a professional athlete!

VERTIMAX Training System featured at Bodysport

Whether you are training for a sports combine, trying to get in shape for your collegiate or high school season, or just trying to improve your weekend tennis game, we have the right program to get you where you need to be to perform at the top of your game.

You will be working one on one with a coach that will design a specific program for your sport, position, and skill level.  Here is a partial list of the things you will be involved in:

◊ Increased Vertical Jump

◊ Improved Running Mechanics For Faster Sprint Times

◊ Agility Training For Quick Feet, Direction Change and Body Position

◊ Sport and Position Specific Conditioning

◊ Improved Linear & Lateral Speed

◊ Decreased Chance of Injury

◊ Medicine Ball, Plyometric, Core Strength Training

◊ Balance & Coordination Training

For the high-end athlete, we can do blood lactic acid measurements, high speed video analysis, electromyography, and other specific analyses further detailed in our “Scientific Athletic Performance Testing and Training By David Sandler of “Sport Science” by Fox Sports” section.

- courtesy of www.bodysportvegas.com