This week San Antonio Spurs' coach Gregg Popovich made news again for all the right reasons. "Pop" hired Becky Hammon as an assistant coach for the NBA champions. Hammon is a six time WNBA All-Star and was voted one of the top 15 players in WNBA history. In July 2013 Hammon blew out her ACL and during her rehab she attended Spurs practices, meetings, games and was often asked her opinion by the head coach. In the end Popovich hired the best person for the job stating, "I'm confident her basketball IQ, work ethic and interpersonal skills will be a great benefit to the Spurs." This made Hammon the first full-time female coach in NBA history.
Today's quote is from Becky Hammon:
"I'll be doing the same thing all the other assistants will be doing."
Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Step-ups, 10 repetitions per leg
30" Box Jumps, 10 repetitions
Back Squats with Heavy Chains, 10 repetitions
Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Front Squats
Reverse Lunges with Weighted Barbell
GHD
Stiff Leg Deadlifts
Standing Calf Raises with Weighted Barbell, three sets of 50 repetitions per set.
Superset 25m 130lb. Weighted Sled Drag and 25m 300lb. Weighted Sled Push, 3 sets.
Have a Great Day!
It is getting to be that time again. Time to go into the field for NOLS and educate students about leadership and wilderness. This is one of the big reasons I train at 44-years old, to be able to function at a high level in remote wilderness places. I will be working two trips rafting on the Main Salmon in Idaho. Each trip is ten days long.
What that means for my training is that I start moving from heavy strength and power training (Low number of repetitions with heavier weight, heavy odd object training, etc.) to more maintenance and endurance training (Bodyweight exercises, weight training with lower weight with a higher number of repetitions, etc.). There are a few reasons for the change but the main reason is this: I make my money working physically in the field. The likelihood of me injuring myself while training with lighter weights or doing bodyweight exercises is low. If I were lifting heavy and tweaked something just before a field contract I would be out a lot of money! I call this switch "Going into NOLS-mode".
Today's quote is from Muhammad Ali:
"I hated every minute of training, but I said 'Don't quit. Suffer now and live the rest of your life as a champion'."
Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute/Hamstring Developer
Calf Raises
Evening Routine:
Prisoner Step-Ups, 3 sets 15 repetitions
30" Box Jumps, 3 sets 15 repetitions
Barbell Back Lunges, 3 sets 10 repetitions
Have a Great Day!
