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Making Waves With Rope Training

ropeAt Fenton Fitness, heavy rope training is one of our favorite conditioning activities.   Conditioning is very different than long duration cardio training.  A conditioning session creates better neural response, denser fast twitch muscle fibers, and more active metabolic pathways.   Conditioning sessions are the missing elements in most gym goers’ training programs.  Conditioning with heavy ropes is about moving better and functioning at optimal levels.

Easy to Learn
The simplest training tools are always the most effective.  You do not need a weekend certification course or five sessions with a trainer to learn how to use a heavy rope.  In my experience, there is something intuitive and primal about rope conditioning drills that our nervous system seems to enjoy.

Less Injury Risk
The momentum created when a wave is generated down a rope does not travel back toward the user but is dissipated over the length of the rope.  Unlike kettlebells or free weights, you have no concerns about absorbing the impact of the returning implement.

Quick Recovery
When you condition with heavy ropes, the eccentric muscle activity (muscles lengthen against resistance) is minimal, so delayed onset muscle soreness (DOMS) is diminished.  You can perform a whole lot of metabolism boosting heavy rope training and still recover for your next gym session.

Metabolism Boosting
Rope training produces an intense training stimulus, similar to sprinting.  This creates and preserves more of the fast twitch muscle fibers that make us strong and lean.  Ramping up your metabolism with rope training is an excellent method of reaching body composition goals.

Better On the Field of Play and Game of Life
Rope training puts you in a standing position and reinforces the movement patterns that link the hips and shoulders through a stabilized torso.  The oscillating resistance from the rope teaches you how to create a strong isometric stabilization of the spine and transfer forces from the ground to the ropes.

Scalable To Any Fitness Level
The rope can be shortened to suit any fitness level.  A fifty foot 1½ inch rope weighs 26 pounds–you are moving 13 pounds on each side.  Shorten the rope by tying down ten feet at the attachment point on the floor, and you have reduced the load by 20%.   Take out twenty feet, and you reduce the load 40%.

Time Efficient
Anchor your rope and perform thirty seconds of rope waves followed by fifteen seconds of rest.  Repeat for ten intervals—I doubt you will need more cardio.  You are done with your conditioning in less than eight minutes.  Use the time saved to work on strength training.

At FFAC, we have several ropes of different diameters with dedicated attachment stations on the Move Strong unit.  Get with a trainer to learn how to make heavy rope training part of your fitness program.

Michael O’Hara, PT, OCS, CSCS

Semper Pullus

Strength Is A Skill–You Just Need To Practice

The Marine Corp just decided to delay implementation of the 3 pull up proficiency mandate for female recruits as only 45% of the female soldiers could achieve this level of proficiency.  They plan on revising their training protocol and assessing the results later in the year.

Bad news sells.  The stories that broke in the newspapers and on TV all mentioned that 55% of the female recruits could not achieve three pull ups, but what they did not tell you was that the duration of the training was only sixteen weeks and that the initial level of fitness for many of the female recruits was poor.  Ask any strength coach that has trained female clients and they will tell you that the Marine Corp pass rate of 45% on the 3 pull up test is above average.

The October 28, 2013 issue of the New York Times ran an article detailing all of the reasons women are unable to perform pull ups.  Research done at the University of Dayton on a pull up training program was the basis of the New York Times article.  The program consisted of only seventeen participants, so the training protocol was far from optimal.  The fact that they were able to progress four of the seventeen participants to one pull up with this flawed three month regimen shows that nearly every female can achieve pull up prowess.

For the military, the three pull up test demonstrates that the soldier can manipulate her body weight over an obstacle.  If you can perform three pull ups, you will be able to get out of a ditch, climb a fence, and haul your body out of the water and onto a raft.  For fitness clients, the ability to perform pull ups improves posture, bulletproofs the shoulders and makes you less likely to develop head, neck, and upper back pain problems.  Pull up proficiency makes you stronger at other skills, such as push-ups, sprinting, and throwing.  I have some suggestions on how female trainees can get better at pull ups.

Do Not Train With Other Machines
Strength is a skill and just like any other skill it is neurologically very specific.  You will not get better at hitting golf balls by hitting a tennis ball–it is too different.  Lat pull down machines, incline total gym trainers, and all other devices are too different from a fixed bar pull up.  If your goal is to get better at pull ups, you have to stay away from these devices.

Perform Inverted Rows
Watch the video and add this exercise to your training program.  Inverted rows require proper positioning of the spine and shoulders.  Inverted rows will make you better at initiating the movement with the back muscles and not the arms.  The horizontal pull strength you develop with an inverted row compliments the vertical pulling skill you need to perform a bar pull up.

Do Not Train To Failure
Pull up prowess requires you to make a connection between multiple muscles in a manner that will be very new to most fitness clients.  You need to keep the neural lines of communication fresh and free from fatigue.  You will start your training with one solid repetition followed by an extended recovery.

Do Not Train Your Biceps
You need to learn to pull with your back muscles and not your arms.  Stay away from any kind of direct biceps training while you are working on your pull up program.  Your biceps will get stronger from the pull up training.  Gymnasts are the “pull up kings” of the athletic world and they perform no direct biceps exercise activity.  This was a big mistake in the University of Dayton research program.

Do Not Do A Lot Of Cardio
The University of Dayton program had their female clients do cardio activity in an effort to lower their body fat levels so they would have less to lift during a pull up.   Lots of cardio blunts your acquisition of greater strength.  It is difficult to get stronger if you are sapping your recovery capacity with lots of miles on the treadmill or bike.  Use intervals of intense work with short rest periods as a substitute.  Increasing the strength and control of your muscles keeps you lean, pain free, and healthy for a lifetime.

Improve Your Thoracic Spine Mobility
Many fitness clients have a thoracic spine- mid and upper back- that is stuck in flexion.  Hours in the car, computer work, iphone, and some poor training practices have locked them in a bent over position.  You need to be able to extend the thoracic spine in order to set the pulling muscles of the back in a proper position for a successful pull up.  A simple foam roll can help improve extension in the thoracic spine.

Train With A Band Assist
The pull up novice needs to use the assist of an elastic band.  The band gives you assist at the bottom of the pull up, and then has you working harder as you get closer to the bar.  Make sure you keep your knee down so the band does not snap off the leg.

Do Not Kip a Pull Up
“Kipping” a pull up is when you use motion of the lower body and torso to help propel your body up toward the bar.  As a physical therapist who treats people with shoulder pain problems, I love the kipping pull—especially for high repetitions.  As a strength coach interested in improving function and not injuring clients, kipping a pull up places far too much stress on the shoulders of clients who are new to overhead training.  When you have trained on improving your pull up performance for six months and can execute six solid smooth pull ups, you may be ready for some kipping pull ups.

Train Pull Ups More Often
The beginner golfer who practices five days a week is going to have an advantage over the golfer who practices twice a week.  Pull ups are a skill and newbies need to practice more often.  Get a bar set up in a doorway at home–one you must walk under frequently.  Get your kids to practice pull ups and work on this skill as a team.

Improve Rib Cage Stability
The pulling muscles of the upper back attach to your rib cage.  You need to be able to hold the front of your rib cage down with your abdominal muscles to become proficient at pull ups.  Get better at planks, ball roll outs, and the power wheel, and you will get better at pull ups.

Be Patient And Stay Consistent
It is going to take longer than three or four months to become proficient at pull ups.  You need to give this training nine months.  If you have long arms it is going to take more time to get better at pull ups.  Female Olympic level gymnasts are four feet, nine inches tall, so they make it look easy.

The Formula
Three days a week in the gym you do this:  Set up a bar with a band if you need an assist.  Perform one smooth repetition and then stop.  Go do something else as long as it is not biceps exercises or long slow duration cardio, and then come back to the bar in seven to ten minutes and do another single repetition.  Repeat this process three or four times every time you go to the gym.  As you get stronger, use a lighter assist band or perform two repetitions as long as each repetition is smooth and struggle free.  On two of your off days, perform three or four single pull ups.  Space them out throughout the day.  One pull up in the morning, one in the afternoon, and one at night.  The emphasis should be on performing every repetition in a smooth and struggle free fashion and keeping your neural system free of fatigue.  Perform inverted rows for three sets at least twice a week.  Work on your thoracic spine mobility with a foam roll, and improve the strength of the rib cage stabilizers with some planks and roll outs.

Test Progress
Every six weeks, test your maximal pull up capacity.  How many pull ups can you perform in a row with no assist.  Do not get discouraged if after six weeks you cannot perform a single.  Only 20% of the female trainees will get a single with just six weeks of training, but after twelve weeks, 40% of them will get one pull up.  Most will require five months of training to get a single pull up.  The good news is that once you achieve a level of success with pull ups, your body holds on to the neural connections that make them easy to perform.  As your skill level increases, it takes less effort to get even better at pull ups.

Michael S. O’Hara, P.T., OCS, CSCS

30 Minutes Of Fitness

Remember, You Asked For It

“I don’t have enough time” is the big excuse people give for not exercising.  At FFAC, we can get you in and out of the gym in thirty minutes.  Our movement based training sessions produce excellent results with minimal time commitment.  We program in high value exercise activities that produce optimal gains.  This is the second of six, 30 Minutes of Fitness, sessions.  The best workouts are short, intense and frequent.  Intensity is usually the missing factor in most gym goer’s training.
Session Two
1.    Four point thoracic rotations x 10 each side.
2.    TRX “Stoney Stretches” x 10 each leg.
3.    A. Sled Push 3 x 50 yards.
B. Kettlebell Swings 3 x 12 repetitions.
4.    A. TRX Atomic Push-ups 3 x 6-10 repetitions
B. Dumbbell Row right / left 3 x 6-10 repetitions.
5.    Medicine Ball Rotation Throws 3 x 4 repetitions each side.

One and Two:  Start with the two mobility drills for ten repetitions on each side.  If you sit all day, these two drills should be part of your daily mobility routine.
Three:  Load up a sled with + /- 10% of your bodyweight and push it 50 yards.  Rest for no longer than thirty seconds and then perform twelve good kettlebell swings–lots of hip motion and minimal knee bend.  Remember a swing is a hip dominant explosive throw, not a slow squat pattern lift.  Repeat this circuit three times.  
Four:  Set up a TRX for Atomic Push-ups followed by a dumbbell row on each side.  Move back and forth between the two exercises for three sets.
Five:  Finish with some rotational medicine ball throws off the wall for three sets of four on each side.  You should be done in well under thirty minutes.

Session Two 30 Minute Synopsis
Effective mobility training.
Twelve sets of strength training exercises.
Explosive power production training.

Watch the attached video and if you are still unsure of how to perform any of the exercises get with one of our trainers for some instruction.

Michael S. O’Hara, P.T., OCS, CSCS

Skeletal Strengthening

Exercise Training That Prevents Osteoporosis

bending_the_age_curveI recently heard a talk by Dr. Joseph Signorile on the latest and greatest research in regards to exercise that prevents and reverses osteoporosis.  Dr. Signorile is a professor of kinesiology at the University of Miami.  He is an expert on fitness for older adults and conducts research in the field of geriatrics.  Based on what field proven research is telling us today, Dr. Signorile has these suggestions:

Bone reacts best to dynamic mechanical stimulation.  The best bone building exercises create a stress that changes as we move, rather than a static force.  Progressive resistance training involves moving your body against a resistance.

If a bone is to respond to training, the stimulus must be at a suprathreshold level.  The participants in the studies that got the best results carried, lifted, pulled, and pushed some serious loads.  “Suprathreshold level” means it has to be physically challenging.  Elliptical training and those five pound chrome dumbbells will not produce a bone building response.

Optimal bone building skeletal loading.  What the research studies have found is that the best gains occurred with forty repetitions of loading at each skeletal region per training session.  Less than forty is less than optimal.  More than forty repetitions have no further bone building benefit.  Two or three properly executed exercises can take care of loading the entire skeleton.  An appropriate skeletal training session can be made up of 80-120 repetitions.  You can get that done in fifteen minutes.

The response of bone to exercise is improved by brief but intermittent exercise.  Loading your skeleton more frequently creates a stronger mineralization response in the bone.  Five or six training sessions per week will produce more bone density than two or three sessions per week.

Bone responds best when you employ a loading pattern that differs from the usual loading pattern.    I have been ranting about this for years.  Bone only adapts–gets stronger–when the exercise stimulus is a challenge beyond what you have subjected the bone to in the past.  If you have been performing the same activity at the same load for months on end, the bone building stimulus is minimal.   To improve bone health, you should alter the exercises you perform every three to four weeks.

What the research recommends….
Based on what the research is telling us, Dr. Joe recommends you perform a program of dynamic weight training that delivers forty repetitions of loading at each section of your skeletal system.  You will see better results with more frequent training sessions and consistent alteration in exercise activities.  Pick two or three exercises and load them aggressively for forty repetitions each.  Perform your exercise three to five times a week and change your exercises every month.  To learn more, talk to our trainers for some bone building exercise suggestions.
Michael S. O’Hara, P.T., OCS, CSCS

Moving Mortality

Just Slowing Down Will Slow You Down

PedometerPhysical therapists and rehab professionals know that bed rest or immobilization of a limb in a cast creates muscle atrophy in a short period of time.  Two or three weeks of either can produce a 25% loss of muscle mass.  But what about just slowing down–deliberately restricting the number of steps taken in a day—what happens then?  A group of researchers in Canada wanted to find out*.

The researchers at McMaster University in Hamilton Ontario had ten healthy older adults restrict activity to less than 1500 steps a day for fourteen days.  All of the participants were active prior to the study.  The average daily step count for those two weeks came out to 1413.  The surprising test results are listed below.  Given the short duration of activity restriction, this study should make us all nervous about “slowing down” for any period of time.

•    Leg fat free mass reduced by 4 percent.
•    Insulin sensitivity was reduced by 43 percent.
•    Inflammation markers increased by 25 percent.
•    Muscle protein synthesis was reduced by 26 percent.
•    Total body fat increased 7 percent.

This study reinforces how essential consistent activity is to our health and independence.   As a society, our overall activity level has dropped.  I encourage my physical therapy patients and fitness clients to track their daily step count with a pedometer**.  Most of us over estimate our activity level and need to make a deliberate effort to move more during the day.

In another article, I will have more information on step studies and a reasonable step goal for optimal health.

*The study was published online April 15, 2013, in the Journal of Clinical Endocrine Metabolism.

**Yamax and Garmin make reliable pedometers and they cost around $45.00.

Michael S. O’Hara, P.T., OCS, CSCS

A $2500 Coat Rack

treadmillA past physical therapy patient of mine recently brought in a newspaper article that discussed the merits of different types exercise equipment you can purchase for your home.  She wanted my advice on the piece of machinery I would recommend for her and her husband to purchase for their home.  Should they get a $1600.00 elliptical machine, a $2500.00 treadmill, or $1100.00 recumbent bike?  My answer was that none of these machines are likely to be a good choice as most large cardio machines become an expensive coat rack in less than four months.  If you are starting out on a fitness program, my suggestion is to purchase the following:

Note Pad and Pen $10.00
In advance, you will write out your monthly “plan of exercise action”.  Set down in writing the date, time, place, and exercise activity.  The written plan is a commitment to keep on schedule.  Record your exercise sessions in a training log.  Write out the exercises you perform, the number of sets, repetitions, and loads.  Your initial successes with exercise will come in the form of better strength and work capacity—not pounds falling on the scale.  The training log will help you recognize your progress and this reinforces the exercise habit.

Tape Measure $1.00
A good exercise program is going to increase your muscle mass, hydrate your body, and add some bone to your skeleton.   In the beginning, the numbers on the scale may go up instead of down and this can frustrate many exercise newbies who are looking to “drop twenty pounds in four weeks”.  Put the bathroom scale away and record girth measurements.  Men measure around the belly button and women around the hips. These are the regions that are quickest to change with proper training.

Alarm Clock $25.00  
Research at the University of Michigan department of psychology demonstrated that individuals who are successful with long term exercise compliance get out of bed and do it in the mornings before other aspects of life have a chance to interfere with their plans.

Kitchen Scale $50.00
Ask any trainer or dietician who works with clients on body composition goals.  The general public has no food portion awareness.  Knowing the number of calories present in a portion of food is critical to reaching body composition goals.  You will never be able to exercise enough to counterbalance the effects of a poor diet.  Consistent use of a kitchen scale will educate you on portion size and total calorie consumption.

Home Exercise Equipment $200.00
One hundred dollars for a Lifeline suspension trainer.  Thirty-five dollars for a physioball.  Two sets of all-purpose resistance tubing at fifty dollars and two furniture sliders at five dollars.  You can get all of this from performbetter.com.  Shipping is about ten dollars.  My recommendation is that most people should not purchase any home fitness product that they cannot lift overhead with one hand.
Pedometer $55.00
A pedometer is a small device you wear to record the number of steps taken in a day.  Pedometers have become less expensive and more accurate.  Increasing daily step count is the easiest way to produce big changes with individuals returning to fitness activities.
Record your daily step count in your training log and work on increasing that number.  Ten thousand steps a day is a good goal for most people.

Professional Assistance $600.00
If you have been away from exercise for some time, hire an educated and qualified trainer to assist you in designing and implementing an appropriate program.  Numerous studies have shown that individuals who use trainers are more successful in reaching fitness goals.  The trainer will teach you how to properly use the home exercise equipment you have purchased.  No one performs exercises correctly after only one training session.  You need ongoing evaluation and progression on proper exercise performance.  Older and physically limited individuals need the assistance of a trainer more than any other group.

Total Cost $941.00
You will have more space in your house, more money in your pocket, and you will be much more likely to succeed in reaching your fitness goals.  Two years from now, you will sell that $2500.00 treadmill on ebay for $200.00.

Michal S. O’Hara, P.T., OCS, CSCS

Facing Facts

“Giving up smoking is the easiest thing in the world.  I know because I’ve done it thousands of times.”–Mark Twain

smoking_twin_photoIn 1964, we started adding warning labels to packs of cigarettes.  Over the last fifty years, the cigarette smoking habit in America has gone from 42% of the population to 23%-19%–figures vary as a degree of “shame” now factors into cigarette smoking survey responses.  If we extrapolate the present rate of change out another fifty years, we can expect that at least 11% of the American population will be smokers in 2064.  Based on our knowledge of the massive health care costs related to smoking and our desire to keep all American citizens healthy, this rate of progress is unacceptable.

The tobacco companies spend 8 billion dollars a year marketing (promoting addiction) cigarettes to Americans.  By contrast, anti-smoking efforts spend less than 250 million dollars a year.  Thirty-two dollars is spent encouraging and cajoling Americans to smoke for every dollar spent on prevention.  Anti-smoking groups have attempted to get more graphic warning labels on cigarette packages, but these efforts have been blocked by tobacco company lawyers and judges.  One judge ruled that the new labeling requirement violates the tobacco companies’ “free speech rights”.  Federal District Court Judge Richard Leon blocked more graphic labels.  He feels the labels are “calculated to provoke the viewer to quit”.  Out-spent and out-maneuvered in the court system, I believe the only path to reducing cigarette smoking addiction is the use of ongoing education on the horrors of smoking and higher taxes and fees on cigarettes.

Click here or on the photo above and see how easy it is to identify the “most smokin’ twin”.  Do this test with your kids and make sure they understand that the damage they see on these faces is also happening to the rest of the body.

One of my biggest concerns is that the tobacco companies are going to become involved in the new trend of legalized marijuana distribution.  They have demonstrated the marketing skills to turn us all into stoners in less than ten years.

Michael S. O’Hara, P.T., OCS, CSCS

Super Recovery

Super Bowl Quarterback Peyton Manning

Peyton_ManningPeyton Manning, the Denver Broncos quarterback, will cap off a miraculous recovery from a serious neck injury with his appearance in the Super Bowl this weekend.   Mr. Manning has undergone numerous surgeries and procedures on his cervical spine.  The details of his medical treatment and rehabilitation are the topic of speculation on many sports talk shows.  We do know that he underwent an anterior fusion of his sixth and seventh cervical vertebrae.  An incision is made in the front of the neck and the two bones are fused together using screws and a titanium plate.  The fusion removes compressive forces off the nerve root that exits between the vertebrae and eliminates any movement between these two spinal segments.

Compression on the seventh cervical nerve root creates all kinds of problems for someone who throws a football for a living.  This nerve root carries the signals that fire the triceps muscle (back of the arm) and muscles that help grip the ball.  Trauma to the seventh cervical nerve root can cause loss of sensation in the fourth and fifth fingers of the hand.  Loss of neural control not only has an effect on muscle strength, but also on power production.  You need to be able to create muscle contractions quickly to throw a pass with any velocity.  If the signal that is sent down the seventh cervical nerve root is impeded by compression or inflammation, the pass will be slow.

There are risks associated with playing professional football with a fused cervical spine.  When you fuse the sixth and seventh vertebrae together, you lose about 10% of the range of motion in your neck and you also lose some of the shock absorption capacity in your spine.  The compressive forces and range of motion lost at the fused C6-7 segments are transferred to the vertebrae above and below the fusion.  In the general population, thirty percent of the patients who undergo a cervical fusion require a second fusion in 10 years.  I was unable to find a statistic on pro football players, but I am certain this percentage has to be much higher.

Cervical fusions are not uncommon in professional football, and 70% of the players who have a fusion are able to return to competition.  Mr. Manning plays at the high skill position of quarterback and his passing numbers this year have been amazing.  Win or lose this weekend, Peyton Manning, surgical medicine, and physical rehabilitation deserve applause.

Michael S. O’Hara, P.T., OCS, CSCS

How To Score Your First Push Up

Improving Performance Of A Fundamental Fitness Activity

Improving push up performance enhances spinal stability from the base of the skull to the pelvis, as well as strength in the shoulder girdle.  Push ups are a valuable exercise that improves multiple aspects of fitness in a short amount of time.  Various types of push ups can be used to achieve different goals such as better rotator cuff coordination, power production, or muscular endurance.  Many people have never been able to perform a single solid push up.  Getting better at performing push ups is easy.  The trick is breaking the push up into pieces.

Push Up Planks
The biggest limitation for beginners is limited core and shoulder girdle stability.  The torso and hips sag and the shoulder blades wing off the rib cage.  To remedy these problems, work on improving isometric stability with push up planks.  Set up in the top position of the push up and hold for thirty to sixty seconds.  Get a mirror or have a training partner check your position.  Keep the gluteal muscles tight and pull the shoulder blades down the back.  Elevate the feet on a bench or box to increase the challenge.

Eccentric Push Ups
The most difficult portion of a push up is the eccentric or the lowering phase.  You often see “half push ups” performed in the gym because the trainee is unable to maintain control if they drop any further.  Start from the top of the push up and lower in a controlled fashion all the way to the floor.  You will probably find that the bottom half is difficult to control–keep trying, it will get better.  Perform two or three sets of three eccentric push ups.

Dead Stop Push Ups  
The neural link up between varying muscle groups needs to be turned on to make a push up happen.  Starting your push up from a dead stop off the floor improves these connections.  Lay prone and place the hands on the floor directly adjacent to the armpits with the elbows back.  Your upper arm should be no higher than 60 degrees from your side.  Set your body by tightening up the shoulders, pulling in the chin, and bracing the abdominals and gluteal muscles.  Think about moving quickly off the floor.  Return to the floor, recharge your neural system with a ten second rest, reset, and perform another repetition.  Once you get up to five good dead stop push up repetitions, move on to a full push up from the top position.

BOSU Leverage Push Ups
If you are not able to perform a push up from your toes instead of dropping onto the knees, I recommend using a BOSU under the thighs.  It will produce a higher core stability demand, and I have found it has far more carry over to a true, full push up than the kneeling “girls push up’.

Avoid Training To Failure
Getting better at push ups is more neural than it is muscular.  You make better progress if performing fewer repetitions with good technique rather than dozens of bad push ups.  If you want to improve your push up performance, do not train your push ups to the point of failure.  Stop the set with one or two repetitions “still in the tank”.  If six repetitions is your maximum, stop at four, rest, and then repeat for another sub maximal set.  Try laddering your sets of push ups; perform a five repetition set, and then a four repetition set, and then a three until you reach one repetition.  You will increase the total work volume–more practice, without exhausting the nervous system.

Michael S. O’Hara, P.T., OCS, CSCS

30 Minutes Of Fitness

Remember, You Asked For It

“I don’t have enough time” is the big excuse people give for not exercising.  At Fenton Fitness,  we can get you in and out of the gym in thirty minutes.  Our movement based training sessions produce excellent results with minimal time commitment.  We program in high value exercise activities in a layout that produces optimal gains.  This is the first of six, 30 Minutes of Fitness, sessions.  The best workouts are short, intense, and frequent.  Intensity is usually the missing factor in most gym goers’ training sessions.

Session One
1.    Moving knee to chest mobility drill x 20 yards
2.    World’s Greatest Stretch x 20 yards
3.    Sled Push x 100 yards
4.    A. Push ups 3 x 8-12 repetitions
B. Inverted row or TRX row 3 x 6-10 repetitions.
C. Kettlebell Goblet Squat 3 x 6-10 repetitions.
5.    Medicine Ball Overhead Throws off wall 3 x 5 repetitions.

One and Two:  Perform the two basic movement preparation drills for twenty yards each.
Three:  Load your sled up with +/- 20% of your body weight and give it a push for 100 yards.  You can rest as needed, but try to get the entire 100 yards completed in less than five minutes.
Four:  You should be warmed up, breathing faster, and ready for some strength training.  Perform the next three exercises in a circuit fashion.  A set of push ups followed by a set of rows and then a set of goblet squats.  Between the different exercises, rest as little as possible, and then after you get through an entire circuit, you can take a longer 90 second break.  Repeat the circuit three times.
Five:  Work on power production with three sets of overhead medicine ball throws.  Use a weight that lets you throw a line drive and not a lob.
Choose the appropriate exercise variation and load for your strength exercises.

Session One Synopsis:
Effective mobility training.
Total body conditioning.
Twelve sets of strengthening exercises.
Explosive power training.

See the video for more information.

Michael S. O’Hara, P.T., OCS, CSCS