Bulldog Strong

"To be better today than I was yesterday"

Training Program for ADD

If you are like me, you struggle to stay on a consistent program and like to jump around from program to program. Variety is great for your training program, but if you aren’t careful you might end up missing movements or over training others. In my opinion, if you train movements not muscles, you will find it easier to have a balanced program. There are only a few ways to move an object – Push, Pull, Squat, Hinge, Carry. It really is that simple! Be sure not to neglect any of these through out your workouts! Here are some examples of each:

Push = Push Ups, Bench Press, DB Presses
Pull = Rows, Pull Ups, Chin Ups, Curls
Squat = Front and Back Squat, Lunge, Pistols
Hinge = Deadlift, RDL’s, Swings
Carry = Suit Case Carry, Farmers Walk, Waiters Carries
Anterior Core = AB Roll out, Walk Outs, Planks, Roll Ups, Body Saws
Lateral Core= Side Plank
Rotary Core = Pallof Press

Below is a design you can use which will keep you from getting bored and doing the same workouts over and over again! Each day just plug in the lift of your choice in place of that type of movement – Hope this helps ya out!

Day 1
Horizontal Pull
Vertical Pull
Hip Hinge
Single Leg Hinge
Anterior Core

Day 2
Vertical Push
Horizontal Push
Squat
Lateral Core
Single Leg Squat
Carry

Day 3
Horizontal Pull
Hinge
Single Leg Hinge
Anterior Core

Day 4
Vertical Push
Horizontal Push
Single Leg Squat
Rotary Core
Carry

Day 5
Horizontal Pull
Vertical Pull
Hinge
Single Leg Hinge
Anterior Core

If you have questions – email be at tjnielsen3@gmail.com

-TJ

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4 Most Important Factors in Strength & Conditioning Programming!

Eric Cressey – 4 Most Important Factors in your Programming

Stuff You Need to Read…

Stuff to Read

9 things youth need to master

http://articles.elitefts.com/articles/sports-training/9-things-young-athletes-need-to-master/

Just performance training isn’t enough

http://iyca.org/why-performance-training-alone-isnt-enough-for-young-athletes/

5 Coaching Tips
http://www.ericcressey.com/5-coaching-tips-for-up-and-coming-fitness-professionals


Change your body…Change your life! Advocare Testimonials!

https://www.advocare.com/products/testimonials.aspx

Bret Contreras – 10 Minutes a day will keep the Doc a way!
http://bretcontreras.com/2012/01/ten-minute-a-day-keeps-the-doctor-away-a-5-set-full-bodyprogram/

Sample Weight Loss Workout Program

With the New Year coming up I thought I would write up a very flexible and simple weight loss program for those of you that are wanting to drop some pounds. I know everyone wants to know the secret to losing weight, but the truth is that there is no secret. Just stay consistent with your daily workouts, eat right, don’t eat too much, and stay positive. It is just a matter of making up your mind and wanting to be fit and healthy bad enough! So, here is a program we all can do and benefit from!

Day 1 -Legs
Round A – 3 times through
A) 3 minute jog/air dyne bike
B) Body Squats x25
C) 5 minute jog/airdyne
D) Front Planks x 30sec. holds
E) 3 minute fast jog/airdyne
F) Box Step Ups x12each leg

Day 2 -Pull
1A) DB Row 4x8E
1B) Side Plank 2x 30 sec.
2A) Lat Pull Down – Wide Grip 4×8
2B) Reverse Crunch 3×12
AirDyne Intervals – 30/30 for 8-12 minutes (30 seconds fast 30 seconds recovery)

Day 3 – Push
Round A – 3 times through
A) 3 minute jog/air dyne bike
B) DB Bench Press – Neutral Grip x 8
C) 5 minute jog/air dyne bike
D) One Arm Overhead DB Press x6E
E) 3 minute jog/air dyne bike (Fast)
F) Kneeling Hand Walkouts x8

Day 4 – Legs
1A) Glute Ham Raise 3×12
1B) Front Plank 3x30sec
2A) RDL’s 4×6
2B) Split Squats 4x6E
3A) Body Squats 2xAs Many as you can do
AIrdyne Intervals 30/30 for 8-12 minutes

Day 5 – Pull
Round A – 3 times through
A) Chest Supported Row – x8
B) 3 minute jog/air dyne bike
C) Lat Pulldown – Chin Up Grip (Supinated) x6
D) 5 minute jog/air dyne bike
E) Band Pulls – x12
F) 3 minute jog/air dyne bike

Day 6 – Your Day
* Static Stretching
* Core and Abdominal work
* Whatever you feel like doing
* Try a new lift – Watch a You Tube video and try one out
* Have fun with it
* Ask other people about their routines
* If you want you can start over with Day 1 too!
* Just get into the GYM!

Repeat days in listed order!

There it is – That is about as simple of a program as you can get! The magic of the program is the tempo in which you do it! Don’t sit around and waist time! Get in and get out. One idea might be to time yourself each workout and try to complete workout faster each time you do it. I wouldn’t be concerned with lifting anything really heavy, but when it does get easy go ahead and up the weight. If you are uncertain on a few of the exercises just You Tube them or drop a comment below and I can answer it for you!

Remember it is a process – Just get after it, have fun, and try to learn what works for YOU!

P.S. If you want to try a great supplement package the 24 Day Challenge from Advocare is the way to go! People are dropping 15-20 lbs in just a month with this great package! If you are interested in learning more, email me @tjnielsen3@gmail.com! Also here is the website to Advocare! Make sure you contact me if you want to buy – I can get you a great discount!

https://www.advocare.com/111210221/Store/default.aspx

Let me know if you have any questions and Good Luck!

-TJ

Video of the Week

Today’s post is a quick one but it is loaded with information. This post is for those guys that say “Dude, I gotta get my vert up (Vertical Jump). So I’ve been hitting those calf raises like crazy!” Kidding, but to be honest, we have all done it. Joe Hashey, in the videos below, explains why working your calves to increase your vertical jump is like working your wrists to increase your bench press. Very good analogy, Joe! Once you learn how to jump with your glutes and hamstrings your vertical jump will increase automatically! Take a look and I hope it is helpful for you! Bye for now.

WORST VERTICAL JUMP EXERCISES

VERTICAL JUMPING FORM TIPS

5 Tips to a Better Exercise Program

1.) Pick one lift a day to go hard on!
I would not try to perform more than one big or heavy lift in a day. It really is impossible to bench/squat/deadlift with heavy weight on all three consistently week in and week out. Pick one and dominate it!

2.) Stop skipping the warm up…Seriously!
It only take 5-7 minutes to perform a great warm up. Try doing all those corrective exercise or mobility exercises that you don’t have time for and do them for your warm up. Also perform 12-15 reps of the body weight variation of each exercise you are going to do that day. There, that is easy enough right?

3.) Do your speed/explosive/heavy lifts FIRST!
This is a great way to jump start your workout. If you try these fast and heavy movements too late in your workout you will not have enough energy and you will not get as much out of the lifts. Plus, if you get your motor running early you will burn more calories through out. (for anyone wanting to lose weight!)

4.) Limit your strength training sessions to 20 sets of 6 exercises
I am very guilty of breaking this rule. I have learned the hard way! Trust me, it is better to just pick 20 total sets or about 6 exercises and get in and get out of the gym! You will be able to put more energy into the exercises, feel better, and not run the risk of over training.

5.) Do your cardio or conditioning work at the end of your workout or on a DIFFERENT DAY!
Countless times I see people run or bike before they go lift! This topic gets a lot of discussion, too. Bottom line is that if you do cardio first your strength training will suffer. If you strength training first, I would argue that your cardio session will improve due to the muscular activation that occurs in strength training. I still think doing one or the other on different days is the most beneficial. I know running and lifting each day seems like the better program, but as the saying goes “less is more!”

Farmer Walks and Loaded Carries

One of the most overlooked strength exercises is the loaded carry. It is tough to find a better lift improve “real life strength”. If you do not do them now, they will make you stronger and better immediately! With just one lift you will work your core, shoulders, single leg strength, and even your grip. Plus, the best part of it is that it is simple and is tough to do wrong! Below is a great article that covers the Farmer Walk. Enjoy!

Shon Grosse T-Nation – Farmer’s Walk

Sometimes.. it is as easy as the Bear Crawl

One of the biggest issues I see that limits strength and quality of mobility is poor anterior core strength. Plus, having a weak anterior core will many times lead to low back pain. Below is our progression to improve the anterior core. It is important to follow this progression and not just skip an exercise or two if you can’t complete it properly.

Bear Crawl! (Yes, like back in Elementary PE)
It is also a great warm up exercise for the shoulders, core, and hips. Do the exercise slow, not fast.

Front Plank

Hand Walkouts

Rollouts Variations – Ball Rollouts /AB Wheel from Knee/ From Feet

TRK Fallouts

If you are wondering why I always use Eric Cressey’s videos, it is because they are the best!

Hope you learned something.

Weekly Randomness 11/26 – Stuff you have to read/watch!

Here is what I have came across this past week! Always learning something new!

Ben Bruno – SL Squat Stand

Bret Contreras – Hip Thrusters = Better Athletes

Mike Robertson – 800 lb. Abs!

Nick Tumminello – Set up your weightroom like this!

And…. that’s it!

“Money Lifts”

Each of us have those 10-12 exercises that we just can’t live without. The interesting thing is that it is different from person to person. “Money lifts” are the exercises that you can perform without any worry of pain or discomfort. Plus, you know that you will get a good workout in when you use them. I am going to bet that these lifts are the same lifts that you are good at and perform with great technique. Your strengths and weaknesses will determine your “Money Lifts”. Now, I would suggest that much of your programming and exercise selection should be focused around your weaknesses. But, at the same time it is important to train safely and use the most effective exercises, which are your “MONEY LIFTS”

Below are my personal Money Lifts. It would be great to hear your Top 10 Money lifts. Just post in the comments below.

MY TEN MONEY LIFTS

(In no particular order)

1.) Conventional Deadlift
2.) Swings
3.) Weighted Chin Ups and/or Pull Ups
4.) DB Walking Lunge
5.) TB Farmer’s Walk (Or any loaded carry for that matter)
6.) AB Rollout Wheel
7.) DB Row
8.) Weighted Push Ups
9.) FS Grip Reverse Lunge
10.) Barbell RDLs

A few that almost made the list…

Hang Snatch – (Usually done with Speed Rep Concept – 6×2@30sec rest)
DB Bench Press
Front Squat

Now what are your “Money Lifts” ?

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