Personal Training Weblog

WEDNESDAY'S WORKOUT'S

CG:  Got a nice break in the weather today.  Perfect temp for a great workout.  We really focussed on agility and Quickness today.  The difference between the times you are hitting now and the times you want in you linear speed are going to be small tweaks in your technique and building more power in the legs and core.  More explosiveness is needed off the line.  We will continue to work on that.  Your effort is outstanding and I am able to push you harder every day!!  Keep it up and you will see things happen for you, I know it.

Monday's Training

CG:  Great job today.  Our workout today put emphasis on Legs, Shoulders and Core.  You keep getting stronger everyday we meet.  It is awesome working with someone so dedicated at being the best they can be.  Keep it up and watch amazing things happen!!  See you Wednesday!!

Wednesday's Workout

CG:  We did a timed workout that really tested you both physically and mentally!

The Workout:

3 Rounds for Time:

30 yards walking lunges with rotation with 6# med ball
10 Lunge Jumps
High Skips Back 30 Yards
20 Pushups
Leap Frogs for 30 Yards
30 Air Squats
Moving Mountain Climbers back 30 Yards

Your Time:  26:01  Awesome Job!!

Core Training:

3 Rounds

Chinnies to Leg Levers to Knee Hugs

Superman's to Extensions to Arm Haulers

I love seeing your progress.  Every time we meet now you keep getting stronger and stronger both muscularly and cardiovascularly.   You threshold keeps getting higher and higher.  Keep up the hard work.

Friday's Workout

Posting this late!!  I hope all you Dad's had a great Father's Day Weekend!!

CG: 
Ladder Drills
6 Cone Reaction Drills
Sprints-20 yds
Lots of Core work today

Wow!!  Your core is getting solid!!  I put you through a lot of drills today and your muscle endurance is really improving.

Last Wednesday's Workout

CG:  Obstacle Course Workout!!

5 Rounds:

3 45 degree cuts
Ladder Drill
15 yds left shuffle
15 yds right shuffle
15 yds left carioca
15 yds right carioca
Sprint 15 yds
sprint thru 6 rings
5 Burpees
10 cleans @ 15 lbs.
10 Mountain Climbers
10 Dumbbell Swings
Sprint to Finish

Total Time:  24:56

Today's Training

Gina:  Another excellent job well done today!  Not only did you make it through this tough workout in the AM, but through Fit Camp in the PM!  I hand it to you.  You are so amazingly fit!

The workout:

Dynamic warm-up
Up to 65 lb. squats
Up to 65 lb. dead-lifts
Curtsy lunges with 10 lb. dumbbells
Lateral squat jumps over bosu
Plyometric jumps onto bench
65 lbs calf raises

Then we did push-ups for chest, bosu ball shoulder exercises , and core.

Once again Gina, another great workout behind you to help make you a stronger athlete!  Keep up the hard work and dedication!

Monday's Workout

CG:  Today we did a full body workout.  After warming up on the elliptical for 5 minutes and jump rope for 5 minutes:
Squats up to 50 pounds
Plyo jumps onto bench
Cleans up to 20 pounds
Deadlifts up to 50 pounds
1-legged deadlifts
Dips
Tricep Pushdowns on Bosu
Seated Shoulder Press
Shoulder ab/ad
Russian Twists and Med ball Sit Ups for Core

Your muscle endurance is really improving.  You are able to move from exercise to exercise with fewer break times.  You are a pleasure to train!! Keep up the excellent work!!

Wednesday's Workout's

CG:  We did a challenge drill today for time.

Here was the workout: 

5 Rounds of:

Run a 40 yard sprint
Run 5 sets of stairs, skipping one stair all the way up
10 20 lb Dumbbell Swings
10 Pushups on toes
40 lb Farmer's Walk for 40 yards back to the start

Total Time:  24:56

This was a tough one, and it really took your heart rate up quick.  You did great managing your effort and keeping a nice steady pace.  Excellent effort today!!  Have a great tournament on Friday.  Play hard and put your athleticism to work for you and your team on the field.  Show them what your made of.

Today's Workout's

CG:  Today we worked on building your strength up especially in your legs, shoulders and core.  Many of our exercises bring together many muscle groups to really create a full body workout.

The workout:
Lower Body: 3 Rounds
Air Squats-25
45 lb barbell squats-10
1-leg step up with hop-10
45 lb deadlifts with barbell-10
Bosu squats-10

Upper Body: 3 Rounds
16 lb Incline Chest Press-10
Pushups on pallettes-10
dips on Pallettes-10
18 lb upright rows-10
2.5 lb scarecrows-10
16 lb Shoulder Press-10

Core: 3 Rounds
Wheel Rollouts-5
Russian Twists-10
V-Ups-10
Side Bends-10
Back Extensions-10

Stretching and Foam Roll Cool Down

Friday's Workout's

CG:  Worked out at the Temecula Valley High School Track today.  Worked mainly on Speed, power and Rotational power.

400 m Warmup
Lunges, sprints and leap frogs up steep dirt hill
8 Rounds of Stairs: 1 hitting every step and 1 hitting every other step = 1 Round.
Sprints:  10 40's on the grass
Med Ball Work

Chelsea.  You pushed hard today.  It was even a bit warmer than usual which takes that body temp up really quick when going anaerobic.  You pushed it hard, especially on the hill which was new to you.  It will pay off on your linear speed.

Wednesday's Workout's

CG:  Worked out at the Gym today.  Our main focus today was High-Intensity Cardio and Core work.

The Workout:

Eliptical Warmup

Cardio Circuit:
Rope 2:00
Split Jumps 1:00
Up and Overs 1:00
Jumping Jacks 1:00
Quick Touch Bosu 1:00
Med Ball Mountain Climbers 1:00
Lateral Hops 1:00
Box Jumps 1:00
Sprints 1:00

Core Circuit:  1 Min Each
Crunches
Rev Crunches
Back Extensions
Plank on Swiss Ball
Wheel Rollouts
Roman Chairs
Russian Twists
Supermans
Finisher: Kicks and Knees to Shield.

Great job today.  We kept the pace high the entire workout and you really pushed yourself.  I look forward to our session on Friday at Temecula Valley HS to put our Speed, Agility and Quickness to the test.

FRIDAY'S WORKOUT!

CG:  Due to the rain and crazy weather we worked out at the gym today instead of the park.

The workout:
Rope warmup
3 Sets:
Air Squats
Vertical Leaps
3 Sets:
Box Jumps 14.5"
Dead lifts-30 lbs.
2 Sets:
Squats-20 lbs
Bosu Quick Touches
Balance Work on Dyna Disc
Heavy Bag Ground and Pound

Great job today Chelsea!  Much of todays workout was geared towards building strength and explosive power, working on the muscles used for speed and power needed in your sport.  You worked hard today and your hard work will pay off on the field.  I Look forward to our workout on Monday!

KPP:  Full body dumbbell workout.  No rest between sets.  Good job keeping your intensity high the whole time!!

GEK:  Cardio/Shoulder Workout.

3 Sets: SDHU's

3 Sets: W-Raises

3 Sets: Shrugs

3 Sets: Lateral plyos over bench

3 sets: up and overs on Bosu

Shadow boxing with weights

This one definitely got your heart rate up.  You should be sore tomorrow.  I am gonna have to mop the gym floor extra good tomorrow from all your sweat!!  I love it!

Richie: 

Squats (105 lbs Max)/Box Jumps 14.5"

Dead Lifts (105 lbs max)

Incline Chest/Pushups (40 lbs max)

Straight Bar Bicep Curls (55 lbs) / Dips (Rack and Bench)

Straight Bar Incline Pullups/Bent Over Rows (30 lbs)

Great job Richie!  It was great to get you in for a good ole fashioned Strength Training Session.  You did Awesome.  We really pushed your max weight in each exercise.  I think this would be good for you every month to mix in with our Camp training.

Thursday's Workouts

kellyl: It was fun working with you and Amanda today!  You both conquered the GPP drills we did!

The Workout!:

5 Rounds x 30 sec.'s of each exercise:
30 Sec. Burpees
30 Sec. Jumping Jacks
30 Sec. Mountain Climbers
30 Sec Burpees
30 Sec. Jumping Jacks
30 Sec. Hi-Speed Squats

Excellent effort today!  I look forward to Tuesday morning!!!  Have a wonderful weekend!

Gina:

Wow!  What a workout in the rain, thunder, and lightning!  What is up with this crazy weather?

You beat your time on the wall sit!

Previous time: 1:42

Todays time 2:20    Way to push through that burn!

Today we worked on strength: Chest, Hamstrings, Quads, and Calves

We also introduced the Bosu Ball in which you did awsome.  I love to keep all those little but important stabilizer muscle strong. 

Sorry if I prevented you from your run tomorrow.  Please don't be mad at me!

Have a great weekend Gina!

COMMENTS!

To All Our Client Athletes!!  Please feel free to post comments under the different posts I make with regards to your workouts.  Your feedback is crucial in helping me understand what makes you tick, what drills you like, ones you don't like, etc.  Not that we will always do the drills you like because we tend to be strong in the areas we like and weak in the ones we don't, so we will constantly be working on your areas of weakness to avoid any imbalances to prevent any injuries.  Please take the time to let us know how we are doing and any other thoughts.  Thank you in advance for helping us help you be your best.

Wednesday's Training

CG: 
3 Rounds For Time:
20x20x20x20 X-Drills
20 Squats
20x20x20x20 X-Drills
20 Pushups
20x20x20x20 X-Drills
20 Sit-Ups
20x20x20x20 X-Drills
20 Back Extensions

Finisher:  20x X-Drill Farmers Walk with 40 Pounds

Total Time: 20:07
Note:  Chelsea.  I think this one had you hating me.  Every once in a while I throw one at you that will really test your mental toughness.  Even though I think you were hating it, you did amazing.  You showed a ton of heart and a will to finish strong!  Great Job!!  The ones you hate are the ones that add to your fitness growth.  I promise they wont all be like this! HA!  Let me know what you thought in the comment section.

Tuesday Workout's

kellyl:  It was so nice to get back into the groove with you again!! 

Today we did 3 Rounds:
20 x dumbbell swings each arm (10#)
20 Jumping Jacks
20 Pushups (Knees)

Total Time:  13:49

I look forward to our Thursday workout.  Let's focus on consistency and intensity!!  You will reap rewards beyond your imagination!  Great Job today Kelly!!

Gina:  Great workout today!  You pushed it so hard.  Traveling around the lake was so fun and I think added the variety we all need to prevent our workouts from being mundane!  I was very impressed with your pushups and dips today.  We will keep working on these bodyweight movements.  I was also amazed at how fast your sprints were.  Next time we will do a timed 40 yard sprint test. 

Wednesday's Workouts

CG:  Trained for the first time in our Personal Training Center.  Our focus today was building pure strength.  Worked a lot on Legs, Shoulders and Core but did incorporate some Biceps, Triceps and Back.  Introduced her to many exercises we have not worked on before at the park location.  It's good to always change up how you train and never let the body fall into routine or to acclimate to the point of plateau.  She did excellent and really pushed herself!  Keep up this work ethic and see great things happen!!

KPP:  100 Dips - 100 Squats - 100 Pushups - 100 Situps

Time: 39:28

Good job today in the heat!!!  The heat makes us feel weaker until we acclimate.  This time will give you a good baseline with which to work on your bodyweight strength work!  Great job!

Friday's Workout's

CG:  Was a tough day today with the 100 degree weather!!  Our bodies need to acclimate to the heat.  Even in the heat Chelsea had a great day today.  We started off with a .75 mile interval run-15 seconds high pace followed by 30 seconds slow jog.  Finished in 8:47. 
Went right into 20 yard sprints:
1)  3.25
2)  3.41
3)  3.18
4)  3.25
5)  3.15
Next was the T-Figure 8 Cone Drill for time testing Agility and Quickness:
1)  16.10
2)  14.59
3)  14.40
4)  13.31
We finished off with the Pro-Shuttle Drill:
1)  5.16
2)  4.91
3)  4.94
4)  4.94
5)  4.85
I am super proud of your progress to date Chelsea.  Keep up the hard work and all your goals will be achieved!!  Good luck on Sunday!!

Wednesday Workouts

CG:  Had a great workout today!  Worked hard on strength, primarily legs and shoulders.  Keep up the hard work!  Your progress has been amazing!  See you Friday.

Tuesday's Workout.

21-15-12-9 Reps of:

Burpees, 15# DB Swings, 18" Box Jumps, with Core Finisher not for time

Gina: 10:15

What a time Gina!!  You pushed it so hard.  Keep up the hard work.

Welcome to Fit Life 1's Personal Training Weblog

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