High Voltage Fitness

Power, Size, Strength and Endurance

2010-12-22T12:18:00.000-08:00

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

2010-12-21T12:59:00.000-08:00

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

2010-12-15T17:16:00.000-08:00

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

2010-12-14T10:40:00.000-08:00

Laird Hamilton Core Circuit

2010-06-07T12:12:00.000-07:00

Here's a core circuit you can perform virtually anywhere

Check out www.lairdhamilton.com for more

Coach Jay Myrtl Routine

2010-05-12T09:10:00.000-07:00

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

2010-03-09T08:21:00.001-08:00

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

2010-01-18T21:29:00.000-08:00

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

2010-01-11T21:41:00.000-08:00

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

2010-01-04T22:43:00.000-08:00

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

The Gift of Fitness: P90X

2009-12-26T17:27:00.000-08:00

I gave the gift of fitness to my brother and his wife as well as my best friend and his wife for Christmas. I chose the P90X Extreme Home Fitness Workout Program for them because it follows much of the same principles and concepts I incorporate into our High Voltage Fitness workouts. If we lived nearby, they would join our workouts and I'd make sure they stayed healthy and physically fit no matter what season it is but that's not the case and this is the best I can do for the meantime. Maybe one day, they'll be doing High Voltage Fitness workouts of the week from across the country, but until then, I'm excited to see how they progress with the system. Happy Holidays!

12.14.09

2009-12-15T09:06:00.000-08:00

In sets/reps of 10,9,8,7,6,5,4,3,2,1 for time:

600m run
pushups
situps
air squats
box jumps
burpees
600m run

Athletes: Evan, Giselle, Franco, Jordan, Kristen, Toby (and Nick)

Time: 40-52 minutes

11.30.09

2009-12-01T10:14:00.000-08:00

Group Warm Up:

20 air squats
20 lunges (10/leg)
20 jumping lunges (10/leg)
10 squat jumps

11 Stations: *10 mountain climbers btw each station* for 40 minutes continuous

30 second handstand against shed
20 squat with 40lb aquatainer or 50lb sandbag

20 TRX single arm power pull (10/side)
50 jump ropes
20 Russian twists with 12lb medball (10/side)
20 Swissball Barbell skull crushers (25lbs)
20 Poor Man's Leg Curl with chair (10/side)
20 KB slasher+halo (10/side)
20 Plank Walkup (10/side)
20 Box jumps
20 Sledge to tire smash (10/side)

Athletes: Jordan, Evan, Haunani, Tad, Kam, Giselle, Francis, Lisa, Toby

11.16.09

2009-11-16T20:19:00.000-08:00

40 minutes continuous of:
10 Tire flips
20 TRX dips w/ feet on chair
50 jump ropes
20 Swiss ball - dumbbell press (20s and 8s)
20 sledgehammer boxers
20 Medicine ball - pass the rock situps (12lb medball)
20 Box - Side step ups with weighted pack (climbing rope and water)
20 Barbell - upright row
20 single-leg balance touch

*5 Burpees between each station *

11.09.09

2009-11-09T23:25:00.000-08:00

35 minutes of 1 minute on, 20 seconds to rotate:

Floor sweepers holding sandbag (50lb)
Heavy ropes
Sledge tire smash (10lb)
TRX 1-leg squats
W raises on swiss ball (5lbs)
Elevated side plank with dip
Dips btw chairs
Kettlebell jerk and press (25lb)
Box jumps

Jordan, Bryan, Kam and Evan

11.02.09

2009-11-02T21:07:00.000-08:00

30 Minutes continuous:

20 Medicine ball smash
20 Lock Jaw Crunches
20 TRX Shoulder flies
10/side swissball 1-leg squats against wall
20 T-pushups
10/side diagonal chop with sledge
10/side box step ups with 20lb aquatainer
10/side hip-thigh thrust on mat
20 dumbbell burpees (crouch, pushup position, pushup, jump in, jump up)

Josh, Josh, Kam, Toby

10.26.09

2009-10-27T08:44:00.001-07:00

25 minutes continous:

Beast crawls w/ obstacles down/back
Tri kick-backs 10 single/arm 10 double (theraband)
TRX single leg squats 10/leg
50 jump ropes
15 Y's and W's w/ 2.5lb plate
10 single leg lunges (back foot on chair)
10 barbell dead lifts w/ 65lbs.
15 sledgehammer fence post swings /side
20 box jumps
15 pass the rock situps (bball or 12lb. med ball)

Toby, Jordan, Haunani, Bryan, Airey

10.19.09

2009-10-19T22:36:00.000-07:00

30 minutes of 1 minute on, 20 seconds to rotate.

TRX incline chest:

Step-ups onto box with 35lb. weighted pack:

Rope swing with doubled up climbing ropes through 53lb kettle bell anchor:

Shoveling with 10lb. sledgehammer:
1-arm situps using 12lb. med ball (5lb. plate optional)

Kettlebell figure eights:

Dumbbell Thrusters:

Jake, Haunani, Lisa, Bryan and Reid

10.12.09

2009-10-12T22:26:00.000-07:00

4 Rounds for time:

40 minutes later!

Largest group yet! Jake, Haunani, Josh, Jordan, Rachel, Brent, Toby, Kam

10.5.09

2009-10-05T21:11:00.000-07:00

Attendees:
Jake
Haunani
Nate
Jordan (Only Circuit B)
Toby

09.28.09

2009-09-28T19:36:00.000-07:00

Talbata - 3x

1 minute on, 20 seconds rest:

jump rope
TRX incline rows
dumbbell swing (25lb.)
Bear crawls
hip-thigh thrust
Medicine ball smash
Side plank with dip

09.21.09

2009-09-21T19:35:00.000-07:00

30 Minutes of:

20 side lunges per leg on the TRX
20 cross-body chops with the medicine ball
10 dumbbell burpees (crouch, pushup position, pushup, jump in, jump up)
20 T-pushups
20 single leg lunges with foot on chair
20 tricep dips (hands on table, feet on chair)
20 seated rows with the theraband