What Does Your Squat Look Like?

There seem to be two types of folks in the squatting world: Those that squat down 'til they just break the plane of the knee or squat down to a box and those that drop the bottom out of the squat or as it is often called.... the "Ass to Grass" squat. I have done all of the variants over the course of my lifting career, but by far my favorite is the "Ass to Grass". This squat requires a full range of motion, engages the quadriceps and hamstrings, requires a high level of mobility in the hip, knees and ankles and I believe develops an overall higher level of athleticism. It also often requires athletes to suck it up and use a lighter weight on the barbell. I have seen people squat massive amounts down to knee level but crumble when their knees are somewhere around their chest level. Either way, do them!! Squats are a great exercise for developing overall strength and power.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Barbell Good Morning
20" Box Jump
Weight Training:
Back Squat, 5 sets of 5 repetitions
50m Weighted Sled Drag, 3 rounds
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds

Have a Great Day!!

New Semester Students and a Tough Leg Day

Our NOLS Southwest Spring Semester students have begun their Wilderness First Aid certification and on Thursday they will begin getting ready for their first backcountry section.... the first section of their three month journey in the wilderness of the southwestern United States.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up
Box Jump

Weight Training:
50m Weighted Sled Drag, 3
GHD, 3 sets 15 repetitions
Standing Weighted Calf Raise, 3 sets 15 repetitions

Super Set: Perform each exercise in order with no break between exercises to complete a set. 5 sets total.
25m Overhead Plate Walking Lunge
Kettlebell Goblet Squat, 15 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Quick Leg Post

It was a very long day of work today but we still got in a great leg workout. At this point I am just going to make a quick post. I will do better tomorrow.

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
AbMat Abdominal Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Super Set: Perform each exercise in order with no rest, to complete a set. Three sets total.
Weighted Calf Raise, 20 repetitions
Weighted Glute Hamstring Developer, 15 repetitions
25m Side Step with Resistance Band

Have a Great Day!!

Monster Leg Day

Just doing a quick post to get the leg workout in for today. Had a great workout with a friend that is an avid mountain biker and it was super fun. It was just the two of us so there were few breaks between sets and my legs really got worked. It was awesome!

Workout: Legs
Warm-Up:
Prisoner Step-Up, 20 repetitions
Box Jump, 20 repetitions
Weight Training:
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)  
Super Set:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, lateralis, gluteus maximus)
Calf Raise, 3 sets of 20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Johnny Football and Lifting for the Legs

Today is a big day for the Cleveland Browns and for Johnny "Johnny Football" Manziel. Johnny has made quite a name for himself in college football and certainly was deserving of winning the Heisman Trophy while at Texas A&M. But today he starts in the NFL for the first time and that is a big jump from playing in college. The question is whether Johnny or the Cincinnati defense he is playing against will be giving the "money" celebration at the end of the day?

Today's quote is from Johnny Manziel:

"For me, the NFL is the thing that's always been, kind of somewhat like the Heisman, it's been a dream as a kid to be able to have an opportunity to even be talked about being able to play in the NFL."

Workout: Legs
Warm-Up:
Prisoner Step-Ups, 20 repetitions
Squat Jumps, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Stiff Leg Deadlift, 3 sets 8-10 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
50m Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Superset:
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)

50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

Quick Post on Leg Day

Despite having a day off from work I find myself barely getting the time to write this post. Nothing fancy today, just the workout!

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
50m Walking High Leg Kicks
50m High Knee Marching
Step-Ups, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
GHD, 5 sets of 10-15 repetitions
Superset: 3 sets
50m Weighted Sled Drag (220lbs.)
Air Squats, continuous until training partner is done with the sled drag
Superset: 3 sets
25m Weighted Sled Push (500lbs.)
Air Squats, continuous until training partner is done with the sled push
Standing Weighted Calf Raises, 3 sets of 15-20 repetitions

Have a Great Day! I will do a better job of writing tomorrow.

Fun and Leg Day!

A good friend of mine texted me yesterday and said that he wanted to bring his sister over to workout. His sister is from Brooklyn and was visiting Tucson so they both came over along with my buddy's wife. I told him that I would throw together and evening circuit for leg day that would be a little over 25 minutes long.

Generally speaking I make my circuits in a way that folks can challenge themselves as much or as little as they want. An example would be walking lunges. You can do bodyweight walking lunges for one minute during the circuit or you can grab a couple of kettlebells and add 70 pounds to those lunges. The goal for me is for people to feel like they have had a good workout and are excited to come back again in the future. When the circuit was done this evening we were all tired from the exertion but my buddy's sister paid me the highest of compliments by simply saying, "That was really fun!"

Today's quote is from Michael Jordan:

"Just play. Have fun. Enjoy the game."

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 20 repetitions
Air Squats, 25 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
Barbell Walking Lunges, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 repetitions
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
GHD, 3 sets of 10 repetitions

Evening Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Lateral Shuttle Run
Walking Lunges
Standing Calf Raises
Prisoner Step-Ups
Abdominal Crunches
Goblet Squats
Stiff Leg Deadlifts

Have a Great Day!

"Mush" The Leg Workout

I had a great workout today. I tried to completely wipe myself out with a weighted sled superset. Because of that sled work I titled this workout "Mush": The command you give a team of dogs to get them to pull a sled. And they would pull 'til their hearts pop. There seems to be nothing happier on the planet than a sled dog doing its job. Or maybe it should be "Mush" to describe the way my legs feel right now?!

Today's quote is from Mark Twain:

"Heaven goes by favor; If it went on merit, you would stay out and your dog would go in."

Workout: "Mush" Legs
Warm-Up:
Jump Rope, 100 repetitions or 50 Double-Unders
30" Box Jumps, 15 repetitions
Weight Training:
Front Squats, 5 sets of 3-5 repetitions
Superset Sled Push and Drag:
25m Sled Push with 400lb. Sled, 5 repetitions
25m Sled Drag with 170lb. Sled, 5 repetitions
GHD, 3 sets of 15 repetitions
Abdominal Crunches, 200 repetitions

Have a Great Day!

One More Reason Gregg Popovich is a Bad Ass and Leg Day!

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!

The Passing of Chuck Noll and the WOD: The Red Leg Shuffle

I would like to acknowledge the passing of one of the most admirable people in sports, Chuck Noll. I am not a Steelers' fan but I have always been impressed with the stability of the Pittsburgh organization. Since 1969 the Steelers have had only three coaches and each one of them has won a Superbowl. Chuck Noll won FOUR! The Steelers have no mascot and no cheerleaders. They just win football games, usually with a solid defense and a punishing running game. Coach Chuck Noll died in his sleep at the age of 82.

Today's quote is from Chuck Noll:

"The thrill isn't in the winning, it is in the doing."

Morning Lifting Session: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening WOD: The Red Leg Shuffle (For all my fellow artillery folks out there! Complete each exercise in order to finish a set. Three sets total.)
30" Box Jumps, 10 repetitions (High enough to clear the split tail carriage of an old M198 howitzer...)
185 lb. Weighted Sled Drag, 30 meters (Drag your Marine buddy to safety...)
100 lb. Weighted Keg Carry, 200 meters (About the weight of a 155mm M198 HE round...)

Have a Great Day!

Late Leg Post

Working a large muscle group like the legs on a day where the temperature is over 100 degrees fahrenheit is pretty taxing. Got it done today but it was a real struggle in the evening especially.

We had friends stop by with their two month old daughter for dinner tonight. Honestly, I just don't feel comfortable holding babies until they are about that age. When they can't hold their own head up it makes me nervous! Anyway, it was great to visit with friends but it did make this post a bit later than I would normally like.

Today's quote is from Tony Kushner:

"I work best after the deadline has passed, when I am in a panic!"

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Front Barbell Squats
Bodyweight Calf Raises
Stiff Leg Deadlifts
Glute/Hamstring Developer

Evening Workout:
Warm-Up:
Air Squats, 30 repetitions

20 meter Crab Walk with Resistance Band, 3 sets
30" Box Jumps, 10 repetitions, 3 sets
30 meter 160 lb. Sled Drag, 3 sets
Barbell Back Squats with Heavy Chains, 10 repetitions, 3 sets

Have a Great Day!

Legs in the Heat and Cooling the Jets in the Pool

It is that time of year again. As soon as I complete a work out here in Tucson I go straight from the workout into the pool. It immediately cools me off and I really think that it helps my recovery.

Lots of people cleaning out cars and then packing up their lives to head to summer destinations. Many are headed to the NOLS "mothership" in Lander, Wyoming to work in the Wind River mountains. A few are headed to Alaska, the Teton Valley of Idaho or up to the San Juan Islands off the coast of Washington. It is always nice when folks depart and the place gets quiet. It is also nice when everyone returns from their summer with stories about their adventures.

Today's quote is actually line from a song by the Dropkick Murphys, My Hero for all of my friends that are headed out:

"May the spirits all be with you
May the Devil turn his back
When the day is at its darkest
And anxiety attacks
Call on me to see you through it
Call on me to be your guide
I'll be there, son, when you need me
I'll be standing by your side..."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Heavy Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening Circuit: (Each exercise done in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions or 50 double unders
30m Weighted Sled Drag, 170lb. sled
100m Weighted Keg Carry, 100lb. keg
30" Box Jump, 5 repetitions

Evening Weight Training:
Back Squats with Heavy Chains

And we decided to call it "The Meat Grinder"...

We were back to work today after folks returned from weekend adventures: a mountain bike race, a weekend in Joshua Tree, returning from a trip to Seattle. Our in-town team here at NOLS Southwest got a well deserved break and are now ready to finish out our spring season.

After work we had one of our best showings yet at a workout with six people showing up for a leg workout. When it was all said and done we took a poll on a good name for the routine and decided that we would call that WOD the "Meat Grinder".

Today's quote is from Hope Solo:

"My confidence comes from the daily grind- training my butt off day in and day out."

Morning Weight Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
GHD
Bodyweight Calf Raises
Straight Leg Deadlifts (also known as a Stiff Leg Deadlift...)

Evening WOD: "The Meat Grinder" (Each exercise is done in order to complete a set. Three sets total. No rest.)
5 meter Lateral Slide, 10 repetitions
60 meter Weighted Tire Sled Drag (Walking backwards pulling the weighted tire sled.)
30" Box Jumps, 25 repetitions
Abdominal Crunches, 65 repetitions
10 meter Weighted Rogue Dog Sled Push, 6 repetitions
5 meter Crabwalk with Resistance Band, 4 repetitions

Evening Weight Training:
Back Squats with Heavy Chains

Have a Great Day!

Legs and the "Quick and the Dead"

We had a solid leg day lifting followed by a great circuit training session that will forever be titled "The Quick and the Dead"! In celebration of the circuit training where we had to dig deep, today's quote is from Clint Eastwood's character Blondie from "The Good, The Bad and The Ugly":

"There are two types of people in this world, my friend: Those with loaded guns and those who dig. You dig."

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats (For a new personal best today!)
GHD
Straight Leg Deadlift
Bodyweight Calf Raises
Captains of Crush Grip Trainers

The WOD: "The Quick and the Dead" (Do each exercise in order for one set. Three sets total).
400m Run
40m Weighted Sled Drag (135 lbs.)
GHD (10 repetitions)
20m Weighted Walking Lunges
Pistol Squats (10 repetitions per leg)
20m Crabwalk with a Resistance Band
Abdominal Crunches (60 repetitions)

Have a Great Day!

Legs, Busted Brackets and the WOD: "It's a Drag"

Today was a day off at work, but a lot was going on. Worked out in the morning followed by an hour and a half massage, watched Dayton finally get eliminated from the NCAA Tournament, got in the circuit training, had a going away party for our Assistant Director who is moving on and then watched the Wildcats of Arizona get eliminated from the tournament. Up and down day.

Today's quote is from John F. Kennedy:

"Change is the law of life. And those who only look to the past or present are certain to miss the future."

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Body Weight Calf Raises

Circuit Training WOD: "It's a Drag" (Each exercise done in order to make one set. Three sets total)
200 ft. Weighted Sled Drag (125 lbs.)
200 ft. Weighted Keg Carry (100 lbs.)
30" Standing Leap to Platform (10 repetitions)
60' Crabwalk with Resistance Band

Have a Great Day!

Leg Day and the WOD: "Trees in the Desert Hurt"

We had a good showing with five folks arriving at 6:45pm for the evening circuit

training. The WOD name came from the idea that we will have legs like tree trunks if we keep this up and then remembering that just about every tree in the Sonoran Desert and thorns and is out to get you!

Today's quote comes from Abraham Lincoln (It seemed appropriate for leg day!):

"Be sure to put your feet in the right place, then stand firm."

Weight Training: Legs

Dumbbell Box Squats

Dumbbell Lunges

Front Squats

Straight Leg Deadlifts

GHD

Bodyweight Calf Raises

Back Squats with Heavy Chains

WOD: "Trees in the Desert Hurt" (Complete each exercise in order for one set. Three sets total.)

10m Shuttle Run (10 repetitions)

10m Walking Dumbbell Lunges (6 repetitions)

Tire Jumps (25 repetitions)

30m Weighted Sled Drag (2 repetitions)

Abdominal Crunches (60 repetitions)

GHD (10 repetitions)

20m Crab Walk with Resistance Band (3 repetitions)

Have a Great Day!

Weight Training for the Legs and the WOD: "Go Go Quadzilla, Yeah!"

Today we had a heavy day with the legs. Did a pretty standard lifting routine and then did a great circuit training. The WOD name comes from the old Blue Oyster Cult song Godzilla. We had two folks for the circuit training and we all agreed on the name "Go Go Quadzilla, Yeah!"

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Body Weight Calf Raises

Circuit Training WOD: "Go Go Quadzilla, Yeah!" (Do each exercise in order, three sets)
Shuttle Run (Out and Back=10 meters) - 10 reps
100 lbs. Weighted Sled Drag 15 meters - 2 reps
65 lbs. Barbell Back Squat - 30 reps
24" Box Jump - 30 reps
40 meter Walking Lunges with 35 lbs. Kettlebells
Abdominal Crunches - 50 reps
40 meter Crab Walk with Resistance Band

Have a Nice Day!

Legs, The WOD: "SQuatro, SQuattro", and Who Needs a Timer?!

We had some nice cool weather here in the Sonoran Desert today. We stepped out of our comfort zone to do a circuit training without a timer today. It was a tough one.

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Front Squats
Straight Leg Deadlifts
Calf Raises
Glute Hamstring Developer
Back Squat with Heavy Chains

The WOD: "SQuattro, SQuattro"! (Each exercise is done in order. Execute three full sets).
400m Run
30m Weighted Sled Drag (100 lbs.)
30- 24" Box Jumps
30- Back Squats with Olympic Barbell
40m Walking Lunges (with 20lbs. Dumbells)
50- Abdominal Crunches
80m Farmer's Carry (with 2- 5 Gallon Water Jugs)

Have a Great Day!

WOD: "God Made Dirt and Dirt Don't Hurt!"

Today was one of those days that makes you feel like you have accomplished things! I worked around the facility here at NOLS Southwest. Among other projects that got accomplished today was moving a giant pile of dirt. One shovel full at a time I filled the back of a big F-350 drove it across the property and shoveled it back out. Today's circuit training had an extra kick to it with that added bit of manual labor.

Weight Training: Legs

Dumbbell Squats

Dumbbell Lunges

Barbell Front Squats

Straight Leg Deadlift

Calf Raises

Glue/Hamstring Developer

Circuit Training WOD: "God Made Dirt and Dirt Don't Hurt!" (Each exercise done for one minute and fifteen seconds, three sets. One minute rest at the end of each set).

Box Sprints

Tire Jumps

Weighted Sled Drag

Walking Dumbbell Lunges

Sandbag Squats

Glute/Hamstring Developer

Crab Walk with Resistance Band

Have a Great Day!