Team First… Beer Always.
Week 1: Day 6
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Perform a 2-hour ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 1: Day 5
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Strength Training:
A) Barbell Deadlift— 5×5
B1) BB RDL (Romanian Deadlift)— 4×6
B2) Alternating DB Bench Press— 3×8/side
C1) Neutral Grip Pull-up— 3×6
C2) Side Bridge Wall Slide— 4×10/side
D1) Cable Reverse Fly— 3×10
D2) Dragon Flag— 3×8
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
If you cannot perform a Pull-up then use a band, box, or machine for assistance.
Week 1: Day 4
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Row 500m
rest 90s
Row 1000m
rest 6 min
Row 2k
Post-Workout
Week 1: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Strength Training:
A1) Bench Press— 5×3
A2) Pull-up— 5×3
B1) DB Forward Lunge— 4×6/side
B2) 2-Point DB Row— 3×8/side
C1) Elbow-Supported DB External Rotation— 3×10/side
C2) Ab Wheel Iso Hold— 4x15s
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
If you cannot perform a Pull-up then use a band, box, or machine for assistance.
Hard strength training drains our physical energy. When we reach a certain point, our body will try to stop us from moving. Your breathing becomes really fast, you cannot lift your arms or even stand on your feet. But as most of you know, strength training doesn’t stop there, especially when you have a personal trainer beside you. Personal trainers will push you until your mental energy takes over your body. That is when your real training starts.
You are really tired and you do not want to keep going anymore. You just think you should not train anymore. But your trainer won’t let you quit. He/she demands you to drive forward. In order for you to keep going, you must use the strength of your mental attitude to keep you going. Through this kind of training, we will know that our physical limitation is not really our limitation and will also develop a sense of “don’t quit and keep going”.
This kind of training is also a small version of our life. There are moments in our life that we cannot run away from. In such situations, the most important thing we should have is a sense of “don’t quit and keep going”. By training hard with our mind, we can also gain self-confidence in which we can overcome any kind of crushing situations.
There is more to learn from this kind of training. We should appreciate those trainers who give us the hard training. Hard training, after all, is for us to improve our mental attitude not just our physical. Some individuals at some point hate their personal trainer because they gave them difficult training and boundaries. But one day they notice that it was only for them to improve their conditioning skills AND their mental attitude.
Here is also a very important thing to learn. Trust. Personal trainers will give you difficult training because they know this training will pay off and improve your strength and mental attitude. When clients realize that, a strong bond is developed between the trainer and client. This is a moment of connection. We’ve all heard this before but it is not the same as “sunk in”.
We need discipline to take hard training and we gain such senses of “not giving up” and improving our mental attitude. Strength and conditioning has created great personal trainers. Those trainers are not only there to hold you accountable and build a great body. Those trainers are their for you to improve you mental attitude and not to give up.
Thanks for reading.
Vincent A.
“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” -Winston Churchill
Week 1: Day 2
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
800m run @85% MHR
rest 3 min (walk)
x6
Post-Workout
Week 1: Day 1
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Strength Training:
A) Front Squat— 5×3
B) Barbell Sumo Deadlift— 5×2
C1) DB Reverse Lunge from Deficit— 3×8/side
C2) Feet-Elevated Push-up— 4×10
D1) Seated Cable Row – Neutral Grip— 3×12
D2) Pallof Press (standing)— 3×10/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
GRH-PEP is designed for the mass population and results will vary. If you follow the guidelines and train hard 6 days per week, you will become physically stronger, leaner, and increased aerobic performance. The conditioning sessions are designed to provide results; however what you put into your training is what you get from it.
Providing feedback and asking questions will help your training sessions. I will try to address any questions or concerns when time allows. This is NOT free personal training so please don’t get frustrated if your question’s may go unanswered.
The GRH-PEP starts Monday the 13th of January, and will end Saturday the 22nd of March. Each workout will be published at 12am everyday on the TRVLSQD training page found here.
To get the most from GRH-PEP please read the following:
GRH-PEP Guidelines:
Other thoughts:
The guidelines and notes I have provided are general and I’m sure this will generate a few complaints. Keep in mind the GRH-PEP is meant to prepare individuals to complete a GRH event. How hard you train and mentally prepare for the event is on you.
Vincent A.