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You have no idea what to do and where to start?

Sure you do. I’ll let you figure out that one. What I hope to do is fill in some of the details for you. Give you a little bit of direction to something that you know the answer to.

 

WORKOUT CALENDAR 2015

Grab our Workout Calendar for 2015.

Workouts and Training Programs

WORKOUT CALENDAR

get workout calendar 2015

 

 

Getting started

Don’t Know Where to start?

4 WEEK FITNESS GUIDE

 

This will be a 4 week program that will focus on Anatomical Adaptation.

I am going to give you a 4 weeks total body resistance training program. Something that will give you a great idea of what to do in the gym.

get the body ready

DYNAMIC WARM UP

 

Here is a very easy dynamic warm up to follow before your training session.

The purpose of a warm-up is to get the body ready for activity. Increase body temperature and ventilation rate, increase blood flow etc.

 

Sessions in the gym

Focus on Posterior Chain

WALK THE TALK - I

Here is a total body workout that will get me in and out of the gym in less then 30 min.

It’s one of three sessions that I am now doing in the gym to help with my body’s ability to tolerate higher levels of lactate.

High lactate level

WALK THE TALK - II

Now I’m making the switch to surfing, and different skills & energy system demands.This session includes Tabata intervals – named after the Japanese exercise physiologist, Izumi Tabata.

 

Create maximum fatigue

TOM'S FREAKY FRIDAY

Our goal is to create as much fatigue as possible in the shortest amount of time.

We back off loading the posterior chain on Fridays and concentrate more on manipulating loads and rest time. The majority of exercises are multi-joint, but have included some specific single joint exercises to target the knee and posterior deltoid.

For Runners and Triathletes

HIP STABILIZATION

When we talk about the role of strong core stabilization we need to also include the pelvic stabilizers.
The rotational forces, that are generated when we move our body need to be absorbed through different structures of the body.

Think of your pelvis when you are walking and running – what do you think is stabilizing the pelvis?

 

You Don't want to Miss

ABSORBING THE LOAD

The small details are often overlooked, and even neglected. Here are 5 exercises that can help you absorb your training load. They are not the big sexy movements.

Time to start looking at the body from a mechanical perspective; how does it absorb forces and transfer these forces.

Busy with the doing, is all about a transfer of force.

2 Great Exercises

THE CORE

Two great exercises that can help with your dynamic stabilization of the core.

Dynamic stabilization…..?

First things first; Old Dawg is not about standing or sitting still – so lets put a little more action into our movements.

Dynamic stabilization of the core really means you are stable when there is movement.

 

Circuits

 

Don’t Know Where to start?

OBSTACLE TO OPPORTUNITY I

 

Here is a great circuit that you can do almost anywhere. Let’s change those obstacles into opportunities.
All that is required is a skipping rope, two water bottles, and the will to tell that voice that whispers it’s time to quit – to piss off!

Two Great exercises

OBSTACLE TO OPPORTUNITY II

It’s time to add some progression to the exercises and up the ante.

We are going to change three of the exercises, and look for a little more POP (explosiveness, neurological adaptations).

 

 

For Surfer & IM Triathlete

CIRCUIT - GET WHAT WE TRAIN FOR

get workout - pdf

 

We get what we train for, specificity is king. Do you want to leave yourself fried and over extended, or do you take the necessary steps to ensure that you can absorb your training.

We all can fall into that trap of more is better and that we need to trash ourselves all the time.

Trust me, I have been there myself!

 

 

Energy System Training

High Intensity Intervals.

They are hard and it’s not easy, but then who said it would be easy?

Did I forget to mention that it will suck. HIIT will give us enormous bang for our training buck.

Here is a 4 week progressive training program that will deliver on taking you outside of your comfort zone.

 

High Intensity Intervals

4 WEEK TRAINING GUIDE

get 4 week guide - pdf

 

 

 

Pool sessions

Noodle in the Pool.

Do you travel a lot with work, and are never sure of how to get the most out of the hotel’s pool. Here is a great session that can be adapted to any pool length.

The main focus is to keep the rest times to a minimum and to make sure that you are not just “petting the kitten” in the water.

They are hard and it’s not easy, but then who said it would be easy?

 

 

Great session that can be adapted to any pool

NOODLE IN THE POOL

get workout - pdf

 

 

 
 

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