Big Mike’s Blog #3
Competitive Strongman, Certified Sports Performance
Hey everyone hope everybody survived another week in the New Jersey cold. This week was focused on singles and on Monday I went for a single on the overhead. I just missed 350 but my goal is 350 by the summer. On Wednesday I looked for a single on Box Squats with 2 chains on each side and my singles were 405, 455, 505, 535, and I ended up with 550 (watch video here) which was a new p.r. for me. The day ended with some super setting with DB reverse lunges using 70’s followed by glute ham raises. On Thursday I hit 325 on the bench with one chain on each side and continued my extra dumbbell work. On Friday I did some active recovery work along with my prowler sprints which I have been doing every Mon., Wed., and Friday.
Watch Big Mike pull 525 with double looped minis
Strongman Saturday started off with the same axle/log medley as last week but this week I worked up to 250 on each implement having to clean and press each as fast as I can and my time was under 30secs. Next was a 605 yoke for speed for 50ft focusing on speed and my best time was 9.44secs. The third event was reaching 10 flips with the 900lb tire (needs work). The last of the day was stones and I worked up to 5 singles with 330 stone. It was another hardcore week of training, in the upcoming week I will be deloading and next Saturday I’m going to go for some max numbers.
Sometimes I may not have the ability to thank everyone but I really appreciate the support from everyone, so thanks everybody. Check back next week and until then keep lifting and keep eating! -Big Mike
2/1/10
Coach Joe
Certified Strength and Conditioning Specialist & Sports Performance Expert
Year Round Periodization for High School Football
The purpose of this article is to provide a simple outline for year-round strength, power, and speed development program for mid to high-level high school football players. This plan will provide the basic parameters for post season recovery, max effort strength development, speed strength development (explosive power), sports specific conditioning, and SAQ (speed/agility/quickness) development. This program is primarily intended for one-sport athletes or those older athletes who have begun to specialize in one sport…in this case football.
2/7/10
Big Mikes Blog #4
Competitve Strongman, Certified Sports Performance Coach
Hey everyone hope training went strong this week. This week I was deloading and on Monday I worked on some dumbbell pressing, YTW’s, inverted pull ups, and started doing 5 back/10back on my prowler sprints. This week my box squatting was focused on lots of speed by doing 285 with 2 chains on each side for 8x2, along with some walking lunges. I also worked on some extra regeneration work like step downs, TKE’s, and extra rotator cuff work.
On strongman Saturday I was looking for some new p.r.’s. First I hit a new p.r. on the log clean and press by hitting 320. Next I went for a max farmer’s pick up and I hit 380 in each arm, totaling a combined pick of 760. Stones were the last event of the day and we battled with the 310 stone until we could not go anymore and I stopped at 12 reps but I feel like I had more in me.
Also I just want to say to everybody who has been getting after it at the gym, KEEP UP THE HARD WORK! Next week I’m starting a new 4 week block so check back and see what new misery is in my future, until then keep lifting and keep eating. -Big Mike
2/8/10
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Varsity House Crew
In The Press
2/11/10
Big Mikes Blog #5
Competitive Strongman, Certified Sports Performance Coach
Hey everyone hope training was strong this week. This week was the start of my next block of the program. On Monday I did 5x5 one arm DB clean & press working with the 100lb dumbbell. Also did some weighted rack pushups and some extra rotator cuff work. On Tuesday I did some foam rolling and a lot of stretching. Wednesday I was looking for a 5 rep max on the back squat, I hit 450x5 and then 475x4. Then I started my dead lifting on a 2 inch platform working up to 315x15 for some extra volume and each week I will progress to more weight. Next was walking Barbell lunges into eccentric GHR. On Thursday I started 2 board pressing looking for a 5 rep max with 2 chains on each side and I worked up to 300x4. Next was some DB floor pressing working up to 120x6.
Watch Video
Strongman Saturday I worked on some log pressing, focusing on power and speed on my reps and I worked up to 260x5. Next we brought it outside for some yoke walking and I did 2 runs with the 665 yoke for 50ft with my first run time being 9.9secs and my second run time being 9.6secs. The last event of the day was all out tire flips with the 750 and I was able to reach 15 flips in 2 minutes (the goal is 20).
In the upcoming week I’m looking for a 3 rep max on the back squat and 3 rep max on the 2 board press, so check back next week and until then keep training and keep eating. -Big Mike
2/14/10
Big Mikes Blog #6
Competitive Strongman, Certified Sports Performance Coach
Hey everyone hope this week of training was strong. Monday I continued my DB pressing and I worked triples on each arm sticking with the 110lb DB for 5x3. On Tuesday I did some extra conditioning and Wednesday I was looking for a 3 rep max on the back squat. I worked up to 505x3 on the back squat. I continued my 2” deep deads by pulling 405x15. My extra accessory work was walking barbell lunges with 185lbs into eccentric glute hams. Thursday I continued my 2 board pressing working up to 315x2 with two sets of chains on each side as well as my DB floor pressing working up to 130x6. Some extra accessory work was super setting chin ups with rear delt fly’s.
Strongman Saturday I looked to do an axle/log medley for 75 secs with the axle at 270 and the log at 260. I had to clean and press each one before moving on to the next implement and I was able to get 5 all together but the goal is 6 to 8. Also I worked some stones with no tacky working up to the 310 stone over a 52 inch bar. Next week I’m looking for new personal records on some of my max lifts so check back and until then keep training and keep eating! -Big Mike
2/22/10
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