Daily Workout: July 5th & 6th, 2018
Each training session I engage in has a very specific purpose. It’s rare these days that I just show up and do things randomly. I don’t just show up at the gym and slap a few exercises together. There’s a very detailed plan in place. With respect to that plan most of my training recently has revolved around developing size, strength, and explosive power. These are all attributes that will help me perform better as a true athlete and should translate to success in my sport. It may not be the most “fun” way to train but training isn’t always meant to be fun. What will be fun is when the hard work pays off and I’m successful.
Thursday, the main format of the workout was a heavy Deadlift (roughly 85% 1RM) followed by two weighted Jump Squats. I completed 5 sets of this format with 2-3 minutes rest between each set.
So the question is: How does this training relate to my goals? I stated earlier I’m trying to develop both explosive power and strength. Jumping is the definition of explosive power. Jump squats have also been shown to improve lower body power output over both resistance training or stand-alone box jumps. Increased power generally translates to an increased level of strength.
People often ask me about mobility as well. “Isn’t that a part of being an athlete?”. It most certainly is but I don’t focus on it in the gym. As you see in the picture I get enough of that at Jiu Jitsu.
Thursday, July 5th, 2018:
Work up to Heavy Back Squat
5×1 Back Squat @ 405lbs
(emphasis on slow controlled perfect form squats).
If doing at home about 80% 1RM
Friday, July 6th, 2018:
Work up to Heavy Bench with Dumbbells
10×25 Dumbbell Bench Press @ 2 x 60lbs
Rest 60sec between each
Note: My shoulders were a little sore from BJJ the day before so I took it a little easy today. I am hyper protective of my shoulders as I have had major surgery before. I prefer to manage things before they become an issue.
60 minute for each weighted workout
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Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.
Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…