Full Body Workout

Killer Bootcamp Workout

Functional Training Circuit

Box Jump

Power Plate Circuit

Jon Kalnas 400 Lb. Clean

Strongman @ TEST

Multidirectional/Plyometric/Elasticity Training

As with other kinds of training, there are beginner and advanced sets of movements for this as well.

Beginner
-X-box
-Crossover and hold
-Crossover (Continuous)
-3 Hurdle Drill with hold
-Lateral Shuffles
-3 Hurdle drill (nonstop)
-drop steps
-Base rotation
-Base side to side
-Reactive step ups
-Get ups
-Box Jumps
-Squat Jumps
-Jump and Reach
-Skipping
-Power Skipping
-Backward skipping
-Bounding
-Up and Over step
-Lateral box push off
-Pro Agility Drill
-Lateral box push off

Ladder Drills

Here are some ladder drills good for quick feet and legs.

Beginner
-Two Leg Hops

-Push Ups

-Jumping Jacks

-Squat Hops

Advanced
-One Leg Hops

-Bear Crawl

-Shuffle Diagonal 3 Step

-One foot in Linear

-2 feet in 2 feet out

-Ali Shuffle

-Squat Hops (in and out)

-1 Leg Squat hops

-1 Leg Squat hops (in and out)

-Split Jumps

-Split Jumps Cycling

Medicine Ball Work

There are three categories of throws for Med Balls, each with different planes of movement, positions and response.

Wall Throws
POM
-Linear Throws
-Chest Pass
-Overhead Pass

Position
-Kneeling
-Seated
-Standing
-Split Stance

Response
-Rapid Response (RR)
-Short Response (SR)
-Long Respones (LR)
-Very Long Response (VLR)

Partner Throws
POM
-Linear Throws
-Chest Pass
-Overhead Pass

Positions
-Kneeling (Power Drops)
-Seated (Power Drops)
-Standing
-Split Stance

Response
-RR
-SR
-LR
-VLR

Distance Throws
POM
-Linear Throws
-Squat to Press
-Vertical Granny
-Backwards Granny
-Horizontal Granny
-Split Stance to Chest Pass

Positions
-Standing

Response
-RR
-SR
-LR
-VLR


(Rotational throws would be added as part of Wall Throws, and Partner Throws. Make sure you are comfortable with the weight of ball before proceeding to advanced moves.)

Physioball Work

Here are some exercises that can be performed on a physioball.

BEGINNER

-Ab crunch

-Hip Crossover

-Knee Tuck

-Lying Opposites

-Reverse Hyper 1 and 2 Leg

-Glute Bridges

-Walk Outs

-Leg Curls

-Kneeling Ab Roll

-Wall Squats

-Back Extensions

-Y, T, W, L seated.

ADVANCED

-Plate Crunch

-Reverse Crunch 2

-Russian Twist

-Lateral Roll

-Knee Tuck 2

-Glute Bridges 2

-Kneeling on Ball

-Supine Single Leg Bridge

-Single Leg Curls

-Standing Ab Roll

-Bulgarian Split Squat

-Hands To Feet Pass

-Plyo Push up Progression

-Y, T, W, L (Lying Prone)

**Next UP: Medicine Ball Work**

Movement Preperation

Here are some exercises for movement preperation. The first group of exercises are for beginners, and the next set would be the more advanced versions of the beginner exercises


Group 1


-Hip Crossover

-Iron Cross

-Scorpion

-Calf Stretch

-Press up/Back Bridges

-Handwalk (pushup position)

-Lateral Lunge

-World's Greatest Stretch

-Stationary Back Lunge (Arm Up)

-Stationary Front Lunge (Arm Up)

-Quadruped circles

-Bird Dog

-Drop Lunge

-Mountain Climbers

-Body Squat

-X-Jacks

-T-Jacks

-Jumping Jacks

-Rollovers

-Arm Circles (large and small)

-T-Claps

Group 2

-Hip Crossover 2 and 3

-Iron Cross 2

-Handwalks with hands above head

-Lateral Lunge 2 with movement

-Inverted Hamstring

-Drop Lunge with Lateral Lunge

-Worlds Greatest Stretch 2 and 3

-Back Lunge with Twist

-Bird Dog 2 and 3

-Quad Circles 2

-Groiners

-High Knee Grab

-High Knee Grab with Front lunge

-Knee Cradle

-Mountain climbers 2

-Sumo Squats to Stand

-Rollover to a groin stretch


Any of these exercises can be performed prior to a workout. Make sure you have correct posture and form when doing these exercises. Start with the beginner exercises and as you start to feel more comfortable doing them, you can increase to the more advanced positions.

*Use disgression when doing any exercise movement. *

Acceleration/Absolute Speed (Linear Training)

Linear Training

Here are some notes about acceleration and absolute speed that can be applied.

Acceleration

Posture--Full Body lean (Pilar Posture)

Arm Action-90 degree, nose to hip pocket (no midline crossing), hands relaxed.

Leg Action-Piston like, high knees, down and back, good heel recovery.

Dorsiflexion-toes up so the ball of the foot strikes the ground first.

Drills--Evolution of Man, seated arm pumping, standing arm pumping, wall drills, sled pulls, trainer with partner hold and release, car pushes, hills, tubing, harness, partner accelerated.


Absolute Speed

Posture-straight up Pillar Posture

Arm Action-90 degree but small shoulder swing depending on speed.

Leg Action-Cyclical, good heel recovery

Dorsiflexion-old school thought of heel striking is out, ball of the foot strikes the ground, not the heel, this puts the calf in a great stretched position. It's more efficient, dynamic and orthopaedically safe.

Drills-Wall Drills, ankling or stepping over the shin.

Corrective Drills-For externally rotated feet or (monster) starts-adduction exercises and wall drills will correct.

TESTing Yourself

Test Sports Club in Tinton Falls is an excellent place to go and improve your knowledge and physical condition. With some of the best trainers in town, Test really proves to be above the competition. Test does not concentrate on certain aspects of health as most gyms do. Test will prove to everyone that walks through their door, what fitness is, and how to go about changing habits to fit a healthy lifestyle. With an array of machines, from cables, to free weights, to Keiser machines, and even a Power Plate, Test is way beyond the competition.

You can visit the website at http://www.testsportsclub.com/
(The location I Intern at is the top one out of the three posted)

Food For Thought

Here are some links to people I know, companies and their websites.

http://www.keithmolloy.com

http://www.coreperformance.com/

http://www.athletesperformance.com

http://www.youtube.com/user/keithamolloy

http://www.youtube.com/user/cownuttz70

http://www.jonkalnas.blogspot.com/

http://www.youtube.com/user/skiningham1

http://samkiningham.blogspot.com/