ROD 051110


Tuesday, 11May10


Tabata Couplets 20 sec/20 sec/ 20 sec rest x 8 rounds

  • Jumping pull-ups / half burpees
  • Kettlebell swings / star jumps
  • DB thrusters / lateral box jumps (on steppers – 4 risers high)

Make every effort to use your heaviest resistance.

Some of you have asked me that you want to bulk up a bit. Well my answer to you is to use heavier resistance and increase you work capacity, ( add more reps per round). You have 42 days till summer arrives. Thats more than enough time to increase muscle mass, if you work hard enough.


 “We will often find compensation if we think more of what life has given us and less about what life has taken away.”  – William Barclay                     


Starting Strength

Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called “the best and most useful of fitness books.” It picks up where Starting Strength: A Simple and Practical Guide for Coaching Beginners leaves off. With all new graphics and more than 750 illustrations, a more detailed analysis of the five most important exercises in the weight room, and a new chapter dealing with the most important assistance exercises, Basic Barbell Training offers the most complete examination in print of the most effective way to exercise. Below is an excerpt from Starting Strength…

Curt White, 12 years old in this national champion, began training with weights several years earlier and developed into one of the strongest men in US history, the holder of the American record Clean & Jerk of 440 pounds in the 181 lb class. Kids can get very strong using sound exercise principles that progressively challenge them physically.

There has been considerable debate among the public, educators, coaches, physicians, and scientists as to when it is appropriate to begin weight training in children and adolescents. A variety of apparently sound reasons have been provided as grounds for not training youth or training them only with the use of machines with pre-determined movement pathways. Presented here are some common criticisms leveled at the training of youths by the biased, misinformed, and inexperienced. Each of these common claims is followed by an objective examination of the scientific and medical literature. Although this book is most relevant to students just beginning high school, the wide array of maturation rates in children makes these issues relevant to the coach. Every coach should be versed in the literature and theory surrounding his profession and be able to defend his methods of training. Lack of knowledge can be mistaken for lack of competency. Criticisms of Youth Weight Training.

(1) Weight training has been portrayed as ineffectual in improving strength in younger children, as hormonal response is largely absent in preadolescents. Continue reading…