K-Dawg's Strength training

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Re: K-Dawg's Strength training

Postby health4ni on Mon Oct 04, 2010 8:52 pm

Just remember that Box Squats improve the flexibility and strength of your hip musculature (esp hip flexors) which is useful in sprinting ;)
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Re: K-Dawg's Strength training

Postby Karlos on Mon Oct 04, 2010 9:44 pm

I will definitely bring them back in at some point. When i get my deadlift back up to 250kg probably. :)
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Re: K-Dawg's Strength training

Postby health4ni on Tue Oct 05, 2010 8:35 am

Nice 8-)
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Re: K-Dawg's Strength training

Postby Karlos on Tue Oct 05, 2010 5:07 pm

Session 2 Power endurance

warmup/stretch/foam roll and activation

Decided to move dynamic RDLs to session 3 with deadlifts and do jump box squats instead :)

Jump box squats

50 x 5
60 x 5
70 x 3
80 x 3
90 x 3

Box is about parallel and did them without iron works so could recruit slightly more glutes. Not going to over-do volume due to big deads on friday. Liked them alot.

Dynamic Reverse lunges

50 x 8
60 x 8
70 x 8
80 x 8

Just popping these up no problem.

A1. Strict military press

bar x 8
30 x 8
40 x 8
50 x 8
52.5 x 7

A2. Strict BB rows

bar x 8
30 x 8
40 x 8
50 x 8
60 x 8
65 x 8

Nothing too heavy, strict and explosive.

B1.Rows to neck

30 x 12 x 2

B2. jump pushups with feet raised

12 x 2

Decent session.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Tue Oct 05, 2010 5:56 pm

Looks good, I think targeting the glutes is the key to getting more powerful and explosive!
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Re: K-Dawg's Strength training

Postby Karlos on Tue Oct 05, 2010 6:28 pm

For sure! Super strong, powerful hams and glutes for monstrous pushing times me thinks.

When you back lad?
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Tue Oct 05, 2010 10:46 pm

Yeh I thinkg the more glute strength we can get is going to relate to faster pushing, any other glute exercise ideas (with resistance)?

I am back this weekend laaaar. Will do as sesho on monday if you want? Can look at buying the sled then eh?
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Re: K-Dawg's Strength training

Postby Alex on Tue Oct 05, 2010 10:52 pm

Are you just jumping straight up in the air or onto something for your Box Jumps?
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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 06, 2010 7:29 pm

Coop_de_Ville wrote:Yeh I thinkg the more glute strength we can get is going to relate to faster pushing, any other glute exercise ideas (with resistance)?

I am back this weekend laaaar. Will do as sesho on monday if you want? Can look at buying the sled then eh?


Missed loads of uni you punk. Theres been a problem with our modules. Basically we HAVE to do enviro phys :(

Find out whether we can use it on the track first, if we can, il order it asap.

Just gaining as much height as i can Alex, up in the air.
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Re: K-Dawg's Strength training

Postby Rilla on Wed Oct 06, 2010 10:39 pm

K-dawg! Nottingham this weekend - it's an order.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: K-Dawg's Strength training

Postby Karlos on Fri Oct 08, 2010 9:39 am

Rilla wrote:K-dawg! Nottingham this weekend - it's an order.


Working all weekend man! :x
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Re: K-Dawg's Strength training

Postby Karlos on Fri Oct 08, 2010 12:36 pm

Session 3

Warmup, stretch, foma roll, activate.

Dynamic RDLs

bar x 8
50 x 5
60 x 3
70 x 3
80 x 3
90 x 3
95 x 3
100 x 3 - Hips came through like pistons 8-)

A1.Deadlifts

120 x 3
140 x 3
Belt & mixed grip (to keep speed high)
160 x 3
170 x 2
180 x 2
190 x 2
200 x 2
210 x 2
220 x 2

Form felt solid, only last set were i pulled over slightly, even then it wasn't much at all. Really felt it in glutes and legs. Only been doing these a few weeks and at 10kg lighter i'm happy with how they're progressing.

A2. dynamic squat Jumps

bw x 3 x 5

Rotator cuff work

B1.Paused floor press

50 x 5
60 x 5
70 x 3
80 x 3
90 x 3
97.5 x 3

+2.5kg, not hard, but had no spotter.

B2. Pullups (strict w/dead hang)

bw x 5
+5 x 3
+7.5 x 3
+10 x 3
+15 x 3
+17.5 x 3

+2.5kg, fine.

C1.BB curls

30 x 8
35 x 11

C2. Standing Ab rolls

bw x 5 x 3

C3. Fat gripz hang

+17.5 x 20s

2 hour session including warmup and all. Had a carb up yesterday and forearms were crazy pumped. Nearly as thick as my 6 inch in diameter foam roller. :o
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Fri Oct 08, 2010 4:39 pm

Yah I agree bru we should go for the big burtha sled pronto!

Sesh looks good, can't wait to gym it up in the k-dawg shack again!
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Re: K-Dawg's Strength training

Postby Karlos on Fri Oct 08, 2010 5:34 pm

You think we will be able to use it on the track, that would be the main benefit if we can! Suppose worst case scenario i lug it to and from the track and we use it on the pavement strip.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Fri Oct 08, 2010 10:09 pm

Yeh it is allowed on the track I have used other things like that there.
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Re: K-Dawg's Strength training

Postby Karlos on Mon Oct 11, 2010 5:23 pm

Session 1

warmup, mobility, stretch & activation

Clean Pulls

50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
120 x 5

Upped the reps today, started losing power slightly after 3 reps.

Box squats (slightly below parallel)

50 x 5
70 x 5
100 x 5
120 x 5
130 x 5
140 x 5

New exercise. Felt totally weak at the bottom, was alittle disappointed as i didn't think i'd have lost so much strength, but the positive thing a can take from it is that it will improve rapidly and i should get some nice gains in ass power.

A1.Pushpress

30 x 5
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5

Not too bad..not too good.

A2.Glute bridge

50 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Just light sets.

Hammer chins

bw x 5
+5 x 5
+7.5 x 5
+10 x 5
+12.5 x 5
+15 x 5

+2.5kg, pretty good.

Decent-ish session. Trained with coop so spent a fair bit of time catching up which made the session drag alittle too long.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Mon Oct 11, 2010 6:16 pm

Trained with coop so spent a fair bit of time catching up which made the session drag alittle too long.


Oh like that is it! Bla bloobedy bla bla bla bla!

Nice session! Really good to develop ideas about the best way to train!
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Re: K-Dawg's Strength training

Postby Karlos on Mon Oct 11, 2010 6:19 pm

Coop_de_Ville wrote:
Trained with coop so spent a fair bit of time catching up which made the session drag alittle too long.


Oh like that is it! Bla bloobedy bla bla bla bla!

Nice session! Really good to develop ideas about the best way to train!


heh, didnt mean it in a bad way. :? :D
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Mon Oct 11, 2010 6:20 pm

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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 13, 2010 3:24 pm

hah, nut cases..

Session 2

Warmup, foam roll, stretch & activate!

Hang power snatch

Got a bit of an OCD switching up exercises, i know.

bar x 5
30 x 3
40 x 3
50 x 3 x 3
55 x 3 - Excuse the singing lol...and the shorts (if your eating :D )
60 x 3

http://www.youtube.com/watch?v=mAkb-kPZGnk

All pretty easy to be fair, but starting slow, working technique hard. Still finding myself not fully extending the hips.

OH squat

40 x 5
50 x 3

Really stretching at bottom. Useful for hip mobility these.

Reverse lunges

bar x 8
50 x 8
60 x 8
75 x 8
85 x 8

+5kg on last week. tough though.

A1. Bent over rows

30 x 8
40 x 8
50 x 8
60 x 8
65 x 8
70 x 8

+5kg, not bad.

A2. Military press

bar x 8
30 x 8
40 x 8
50 x 8
55 x 7

+2.5kg, Still piss weak.

B1.Incline Jump pushups

bw x 10 x 2

B2.Rear raise

7.5 x 10 x 2

2 hour long session, pretty good all in all.
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Re: K-Dawg's Strength training

Postby Alex on Wed Oct 13, 2010 9:01 pm

Are you counting reps per leg for your Reverse Lunges and alternating with each rep?

Incline Jump Push Ups?
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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 13, 2010 9:10 pm

Yeah per leg. I like to do one leg then the other, tend to keep form better.

Yeh! Meant to be good for improving the arm action when spriting, so cooper says. Plus my upper chest is flat :D
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Re: K-Dawg's Strength training

Postby Alex on Wed Oct 13, 2010 9:26 pm

Press Up Claps?

Are you lifting feet off the ground?
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Re: K-Dawg's Strength training

Postby Karlos on Thu Oct 14, 2010 12:47 pm

Alex wrote:Press Up Claps?

Are you lifting feet off the ground?


No i just jump, not much point in clapping imo. I have my feet on a box raised about 1.5ft. I suppose you could call them decline pressups, but i thought since they simulate incline bench i'd go with incline. :)

Some pretty nice ass doms today. Wanted to do some sled work, but coops away in bath so i'll do some the weekend.
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Re: K-Dawg's Strength training

Postby Alex on Thu Oct 14, 2010 7:56 pm

Felt it in my ass after Tuesday's session although didn't get DOMs.

I'd imagine Sledge and Prowler would work well.
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