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SHARPIE CELEBRITY
Obj: Power Endurance
Warm up: 5 Rounds
10x Dead Lift @ 135#
10x Ankles-to-Bar
Training:
5 Rounds
7x Kettlebell Clean & Press @ 2x 24kg
1x Rope Climb
20m Tire Drag
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JANET JACKSON
Obj: Power Endurance
Warm up: 15-14-13......1
Push up
Sit up
Training:
(1) 5 Rounds
10x Dips
20x GHD Situps
(2) 5 Rounds
10x Pull ups
10x Sandbag half moons
(3) 5 Rounds
10x Dumbbell push press @ 25#
15x Back Extension
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ECONOMETRICS
Obj: Power Endurance
Warm up: 4 Rounds
Row 500m
1x Medicine Ball Complex
Training:
(1) 10-9-8-....1
Dead Lift @ bodyweight (155#)
Front Squat @ 115#
Push Press @ 105#
(2) 5 Rounds
5x Dips
10x KTE
Comments:
2 EMAIL QUESTIONS FROM KRISTIAN
(1) Rob, thanks for all the great input and timely responses! I am trying to get up to Jackson with for the seminar late
September. I wanted to ask you about how you run your training, being a former student of crossfit and twight. I know that
the crossfit community utilizes the stopwatch, but in some situations sacrifices the movement, and twight used timing in the
beginning and not so much presently. My question is: do you time your athletes and not post it to calm down some of the machismo
attitude, or focus solely on the purity of the movement and task at hand ? What do you feel is most important in the gym?
I dont understand the approach to sitting in a traditional gym for hours to knock out the same amount of reps possible in
20 minutes?
Cheers, Kristian.
(2) I have to say that the few workouts I have performed from your site have been rough, but alot of fun. I did the
curtis p today ( only 60 reps @ 75lbs) and i am looking forward to the hurt tomorrow and Friday! I wanted to pick your brain
about programming, what would be the advantage or disadvantage of 5 days on 2 off vs. a traditional M-W-F routine? In your
experience have you seen better gains in overall strength, or people burning out their bodies? What have you seen works the
best with your athletes? I like to mix up my regimen, as to keep on my toes, but just wanted another point of view.
Cheers, Kristian.
COMMENTS/ANSWER
Timing workouts - Yes, we do time different parts of our training sessions. CrossFit has proven that nothing motivates
athletes, or ensures intensity as well as a stop watch. It can and does lead to movement and technique problems, but many
coaches believe, myself included, that the intensity achieved is worth reasonable technique issues. Glassman says he hopes
for 90% technique compliance with his athletes. Some coaches are righteous about this, but I'm not one of them.
We don't time every workout, every day - like CrossFit. My experience is this approach isn't sustainable. Athletes will
eventually burn out.
I often post my personal completion times on this page. I don't post the completion times of my athletes. I'll write completion
times up on the white board in the gym, and all my local athletes can see how they compare to others who train here. We're
not trying to hide anything - but unlike CrossFit, which is its own sport, our training is focused on transferability to outside
sport and life. Getting too hung up on gym times takes the focus off what's important.
The tone of your question suggests that you haven't experienced training with a stop watch, and/or don't like the intensity
this type of training involves. Regardless, the stuff works, which is why we do it. You should too.
Concerning the question of workouts per week - I recommend my athletes spend 2-3 days training hard in the gym, and 2-3
days outside the gym doing their sport-specific training and practice.
- Rob
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| Exum Guide, Marmot Athlete, Christian Santelices kettlebell clean and presses .... |
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| Rope climbs ... |
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| Tire drags ... |
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