Power, Size, Strength and Endurance 12:18 PM

2-part routine. 3x/wk. Resting or doing something else for at least 1 day between sessions. Be sure to alternate and sandwich plan B between plan A workouts:

Plan A:
1mi. run warmup
1A. Explosive stepup (w/ weight) 1B. TRX pike
2A. Box jump 2B. TRX leg curl
3A. Twisting box jump 3B. TRX cross-body mountain climber
1mi. run

Plan B:
30min run @ 7:15 pace = 4.15mi.
3 sets, 10 reps. 60secs rest btw sets. (20lb weights for stepups)
Stepup
crossover stepup
stepup with straight-leg deadlift
walk-outs
side plank
lunge with rotation (weighted)

Intervals and Core 12:59 PM

30-minute run warmup.

Run at 70% max effort for 3 telephone poles, recover for 1. Repeat 10x.

5 minute run cooldown.

3 sets, 10 reps, 60secs rest btw sets:
Plank with arm lift, side plank with rotation, hip-thigh raise, reverse lunge with single-arm press (20lb weight)

Getting ready for the real deal in January:

Winter workout ideas 5:16 PM

This is courtesy of the fellaz at Jaco Clothing. Check out their original blog post here. I'm a big proponent of functional training so check out the images below to see what UFC fighter "Suga" Rashad Evans does in his strength workouts. Do yourself a favor and get a TRX

5 TRX Moves With Low Anchor Point 10:40 AM

Laird Hamilton Core Circuit 12:12 PM

Here's a core circuit you can perform virtually anywhere




Check out www.lairdhamilton.com for more

Coach Jay Myrtl Routine 9:10 AM

The 12 exercises in the Myrtl Routine help strengthen the hip girdle while also helping to provide a greater range of motion in this area. These exercises include: Clams, Lateral Leg Raises, Donkey Kicks, Donkey Whips, Fire Hydrants, Knee Circles, Hurdle Trail Legs, Lateral Leg Swing, and Linear Leg Swings.



Click to download the PDF

Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com

George St. Pierre's UFC Workout 8:21 AM

I'm a huge fan of UFC welterweight champion, George St. Pierre. Perhaps it's because we're both on www.underarmour.com this month or maybe its just his commitment to excellence that inspires me. One thing is for certain, he trains hard and he trains smart in order to be the best.

Check out this men's health article (or just watch the video) by Adam Bornstein and Abby Lerner:

What does it take to be a UFC Champion? "A desire to turn your name into a legacy," says George St. Pierre, UFC welterweight king. St. Pierre allowed us to follow him through his workout at Renzo Gracie Academy in New York to
see how he's preparing for his next title fight. George St. Pierre Ultimate Fighter Workout

Jonathan Chaimberg Training Session with GSP, Loiseau and Kang

1.18.10 9:29 PM

The 100 Burpee Challenge

After watching this video from Titan Fitness I knew I had to try it. My goal was to beat his time...



I didn't even come close! So, I'm going to try again next month :)

Athletes: Jordan - 8 minutes, Toby - 8.5 minutes

1.11.10 9:41 PM

50 reps at each station

TRX "Y" shoulder raises
Squats with swiss ball against the wall Box jumps
Tire slam with sledge
Medicine ball situps with throw and catch
Alternating lunges with barbell
Ab roller



20 minutes

Athletes: Jordan, Haunani, Giselle, Toby

1.4.10 10:43 PM

3 circuits of 1 minute on, 15 seconds rest = 41 minutes.

TRX side lunges
Pushup position row with 8lb dumbells
Medicine ball lunge and rotation
Dummbell push press
Goblet Squat with sledgehammer
Mountain Climber
Single-arm aquatainer swing
T-pushup
Split jump
Barbell row