Monday 20140922 Training Session

Warm-up:
Cyborg Strength Warm-up
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Baseline:

Strength:

1. Reverse-grip bench, 5x5
2. Pause bench press, 5x3
3. Hang-power cleans, 5x3
4. Weighted Pull-ups, 3x8
5. Weighted Leg raises, 3x8
6. Superset x3
   8 Leg Press
   10 Calf Raises

Conditioning:

1. Tabata
   ball slams
2. 5x W sprint drills
3. "The Seven" x3
4. 100m sprint x5

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Optional Accessories:

1. Leg extensions, 3x8
2. Barbell Rows, 3x8
3. 5-4-3-2-1 x3 Pyramid
   Curls
   Tricep extensions

Sunday 20140921 Training Session

Rest Day

Saturday 20140920 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

Strength:

1. Dumbbell Bench Press, 3x8
2. 5-4-3-2-1 x3
   Front Raises
   Lateral Raises
3. Full Zerchers, 6x2
4. Box Squats, 5x5
5. Band-resistance pull-ups, 3x10
6. Cable Crunches, 3x10

Conditioning:

1. Kettlebell throw-and-chase, 200m

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Optional Accessories:

1. Glute-ham Raises, 3x8

Friday 20140919 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

Strength:

1. Bench Press, 10x3
2. Push Press, 3x8
3. 5-4-3-2-1 x3
   Kettlebell clean-and-press
4. Weighted Planks, 3x 1 minute

Conditioning:

1. "The Seven" x5
2. Deceleration/acceleration farmer's walks, 5x30'

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Optional Accessories:

1. Glute ham raises, 3x8
2. Calf Raises, 3x8
3. Jumping Squats, 3x5

Thursday 20140918 Training Session

Warm-up:

1. Cyborg Strength Warm-up

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Baseline:

Strength:

1. 5 rounds
   3 front squats
   5 dumbbell power cleans, ea arm
   10 dumbbell burpee broad jumps
2. Dumbbell Rows, 3x8
3. Kettlebell Sit-up Compex x3
   5 sit-ups w/ KB in both hands
   5 left hand
   5 right hand
   5 both hands

Conditioning:

1. 10x stair sprints, 20 steps ea
2. Tabata
   medball slams
3. T drill x5
4. W Drill x5
5. 505 Drill x5

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Optional Accessories:

1. 5-4-3-2-1 Pyramid x3
   Dumbbell Front Raises
   Lateral Raises
2. 3x10 glute-ham raises

Monday 20140914 Training Session

Warm-up:

1. Cyborg Strength Warm-up

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Baseline:

Strength:

1. Dumbbell Bench Press, 3x8
2. Back Squats, 5x5
3. Front Squats, 5x3
4. Plyo Push-ups, 3x15
5. Weighted Leg Raises, 3x8

Conditioning:

1. Stair Sprints, 10x 20 steps
2. Weighted Burpee Broad jumps, 200m, 20lb dumbbells

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Optional Accessories:

1. 5-4-3-2-1 x3
   DB Front raises
   DB Lateral Raises
2. 5-4-3-2-1 x3
   Dumbbell Curls
   Dumbbell Tricep Extensions

Sunday 20140914 Training Session

Warm-up:
Cyborg Strength Warm-up
-
Baseline:

1. Deficit Trap bar deadlifts, 6x3
2. Bench press, 8x2
3. 30/60s x5
4. Tabata
   Weighted planks
5. Band-resistance pull-ups, 3x10
6. Band-resistance dips, 3x15

-
Mandatory Accessories:

1. Leg Extensions, 3x8
2. Weighted Glute-ham raises, 3x8
3. Calf Raises, 3x8
4. Weighted Sit-ups, 3x8

-
Optional Accessories:

1. KB throw-and-chase, 200m
2. Sports-specific agility drills, 1 hour

Saturday 20140913 Training Sessions

Warm-up:

Cyborg Strength Warm-up

-

Baseline:

1. Push press, 5x4
2. BTN thruster, 10x1
3. EMOM, 10 minutes
   3 Powercleans
4. Knee jumps, 5x3

-

Mandatory Accessories:

1. Row, 3x 500m repeat
2. Tabata
   Weighted planks, 45
3. Split squats, 3x8
4. Superset 3x
   10 band-resistance pull-ups
   15 band-resistance dips

Friday 20140912 Training Session

Warm-up:

1. Cyborg Strength Warm-up
2. 3x "the Seven"

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Baseline:

1. 5 rounds
   10 bench press
   10 squats
   10 dumbbell cleans (5 ea arm)
2. Squats, 5x3
3. Depth jumps, 5x5
4. Box jump from seated position, 5x1
5. Single leg stair hops, 10 laps (20 steps, 10 per leg)

-
Mandatory Accessories:

1. 3 mile run
2. Dumbbell Rows, 3x8
3. Hanging Ab complex x3
   5 windshield wipers
   10 toes to bar
   5 windshield wipers

Thursday 20140911

Active Recovery Day
Work on your mobility, agility, and coordination.

Wednesday 20140910 Training Session

Warm-up:

1. Cyborg Strength warm-up
   (see sidebar)
2. 3x
   20 push-ups
   20 mountain climbers
   20 jumping squats

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Baseline:

1. Super-set 5x
   5 Good mornings
   8 band-resistance pull-ups
2. Box squat w/ 2 second pause, 5x3
3. Bench press with bands, 5x2
4. Dumbbell Bench press, 3x8
5. Tabata
   Front planks
   Side planks

-
Mandatory Accessories:

1. single leg box jumps, 3x10
2. 5-4-3-2-1
   DB Front raises
   Lateral Raises
3. 60 yard shuttle x5

-
Optional Accessories:

1. Kettlebell throw-and-chase, 200m
2. Log flips, 3x50m

Tuesday 20140909 Training Session

Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Hex bar deadlift, 5x3
2. Hang-power cleans, 5x3
3. Jump Squats, 5x3
4. EMOM, 10 minutes
   3 power clean->press

-
Mandatory Accessories:

1. 3 rounds
   8 leg press
   8 leg extensions
   8 calf raises
2. Toes-to-bar, 5x10
3. 3x 400m sprint
4. 5x 100m sprint

-
Optional Accessories:

1. 5-4-3-2-1 pyramid
   Dumbbell hammer curls
   Dumbbell tricep extensions
2. Run 3 miles

Monday 20140908 Training Session

Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. Superset x3
   8 Incline Bench
   8 weighted pull-ups, 45
2. Weighted Dips, 20-15-10
3. "The Seven" sprint drill x5
4. 5 rounds
   6 hang-power cleans, 135
   10 jump squats, 135
   60' overhead carry, 135

-
Mandatory Accessories:

1. Split Squats, 3x8
2. Tabata
   Weighted Planks, 45
3. Tabata
   Ball slams

Sunday 20140907 Training Session

I'm incorporating more heavy lifting into the program, almost every day will have at least one high-weight low-rep exercise from now on. For that reason I'm not going to label the days "hypertrophy" or "speed/agility" any more unless I see a pattern evolving.

-

Warm-up:

Cyborg Strength Warm-up

(see sidebar)

-

Baseline:

1. 5 rounds:
   15 push-ups
   20 squats
   20 sit-ups
2. 3x up-hill suicides, 50m (15, 25, 50m legs)
3. Box Jumps from a seated position, 5x5
4. Bench Press, 6x2
5. Box Squats, 6x3
6. 3x8 Weighted Sit-ups
7. 3x8 Back Extensions

-

Mandatory Accessories:

1. 50 Kettlebell Swings
2. Kettlebell Crush Lift, 3x8 (This will have a demo video up for it by the end of the day)
3. 5-4-3-2-1 Pyramid x2
   DB front raises
   Lateral raises

Saturday 20140906 Training Session

Hypertrophy Day
Medium volume, medium weight. The goal is to gain size and durability.
-
Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. 10-1 pyramid
   Kettlebell Swings
   Sprint 100m between sets
2. Behind the neck thruster, 10x1
3. Bench Press, 3x8
4. Dumbbell row, 5x5
5. Squats, 5x5

-
Optional Accessories:

1. Calf raises, 3x8
2. Leg extensions, 3x8
3. Leg curls, 3x8

Thursday 20140904 Training Session

Strength Day

-

Warm-up:

Cyborg Strength Warm-up

(see sidebar)

-

Baseline:

1. Box Squats, back, 5x3
2. Box Squats, front, 5x3
3. Push Press, 5x3
4. Bench Press, 5x5
5. Box Pulls, 5x3

-

Mandatory Accessories:

1. Superset 5x
   5 band resistance pull-ups
   10 band resistance dips
2. Weighted sit-ups, 3x10
3. Good mornings, 5x5

-

Optional Accessories:

1. Swim 250m, fins, kick only
   Swim 250m, fins, CSS
   Swim 250m, no fins, CSS
2. Leg extensions, 3x8
3. Glute ham raises, 3x8
4. Calf raises, 3x8

-

Motivation

Wednesday 20140903 Training Session

Power Day
-

Warm-up:
Cyborg Strength Warm-up
(see sidebar)

-

Baseline:

1. Complex 10x
   Pendlay row
   Power Clean
   Thruster
   BTN Thruster
2. Dynamic high pulls, 5x5
3. Jump squats, 5x5

-
Mandatory Accessories:

1. Tabata
   Dynamic sit-up-> Wall-ball
2. Pendlay rows, 5x5
3. Swim 1000m

-

Optional Accessories:

1. Leg Extensions, 3x8
2. Leg curls, 3x8
3. Bicep Curls, 3x8
4. Tricep extensions, 3x8

-

Motivation:

Tuesday 20140902 Training Session

Haven't posted in the last several days due to work and a move. Getting back on the horse now. I have recently shifted my goals slightly from creating/maintaining general fitness to more sports-related training with the aim of packing on mass. Posts from now on will reflect that.

Speed/Agility Day
-
Warm-up:
Cyborg Strength Warm-up
(see sidebar)
-
Baseline:

1. 5 rounds
   100m sprint
   20 single-leg stair hops (10 ea.)
   rope climb, 30 ft
2. Superset 5x
   10 dips
   10 pull-ups
3. The Seven x3

-
Mandatory Accessories:

1. Depth Jumps, 3x10
2. Weighted Box jumps, 3x8
3. Farmers walk, 25m (focus on acceleration, deceleration, i.e. pause every few steps and move quickly)
4. Cable crunches, 3x10

-
Optional Accessories:

1. Swim 500m, 80% intensity
2. Run 2 miles, 80% intensity
3. plyo push-ups, 3x20

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Training Resources:

General Knowledge

Tactical Skills

Physical Training