Pre-camp Football Training

The Oklahoma City Yard Dawgz of Arena Football 2 started moving into apartments over here at Isola Bella this week. A couple of the early move-ins are Kelly Butler and Fred Shaw. We started training yesterday in preparation for the season which starts March 27. We'll be training 4 days a week up until the season starts and then taper off to an in-season schedule of 2 to 3 days per week.

Right now, the goal is to get these guys stronger and in better condition.

Foam roll/dynamic warmup

Squat
3x5
Fred did 275 and Kelly did 315

Sandbag lunges (50)
3x10
s/s
DB stepups
3x10

Band snapdowns
30on 30off- 3 sets

Lateral seated medball toss
4x15

Sled drag-down and back 2 plates
3 sets

Overall this was a really good day. The guys worked hard and are going to be a pleasure to work with.

New Year, New Plan

So here we are, two days until Christmas. This is the time we usually reflect on the last year. Where did we grow? Where did we take a few steps back? Is there an aspect of life that we'd like to focus on and get back under control?

Everyone has something needing attention. It's just the nature of life. Personally, I'd like to lose about 15 pounds in the next three months. I guess you could say that's my New Years Resolution- lose 15 pounds before April 1. There it is, internet! It's public now. I'm locked in!

What are your goals for the next year? Do you have them on paper? Have you told anybody about them to hold yourself accountable? Do you have the resources you need to attain these goals? Are you willing to do whatever it takes to reach these goals?

Whether your fitness training goals are to lose fat, get stronger, or get bigger- the ingredients needed to achieve those goals are the same. Planning, consistency, hard work, and sacrifice. Do you have what it takes?

Isola Bella Boxing Club

It's been a REALLY long time since updating this blog, but I've been really busy working on improvements to Isola Bella Fitness Center. We have a lot of great things going on right now, the most exciting of which being our new boxing club.

For more information, check out our blog here!

In-Season Football Training Week 2

Well, I really dropped the ball this time in getting Week 2's training out in time. For that, I appoligize. We are working on some big things that will be coming soon to Isola Bella Fitness Center!

Anyway, here is Week 2!

For warmups, do just enough work that you don't wear yourself out. The point of warmups is to prepare yourself for the work to be done.

For the worksets, for example, 1x5@75%1RM would mean 1 set of 5 reps at 75% of your 1-rep-maximum (or the heaviest weight you can lift one time). If your 1RM is 200lbs, you would be doing 1 set of 5 at 150lbs.
For the accessory exercises, where percentages aren't listed, lift a heavy enough weight that it's a challenge, but not so heavy that the last rep is to failure.

Monday

1 armed Dumbell Snatch (1 minute rest between sets)
5x3

Close grip Bench press (3 minutes rest between sets)
warmups
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM


Dumbell Standing Push Press (1 minute rest between sets)
3x8


Front Squat (3 minutes rest between sets)
warmups
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM

Dumbell Step ups(1 minute rest between sets)
3x8 (each leg)



Thursday

Dumbell clean and press (1 minute rest between sets)
3x5

Incline Press
warmups
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM

Dumbell Floor Press (1 minute rest between sets)
3x8

Barbell Squat (3 minutes rest between sets)
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM

Reverse Lunge (1 minute rest between sets)
3x8 (each leg)

Good luck in this week's upcoming games and tune in on Monday for Week 3!

Join Us For Fitness Boot Camp!

I'm running a Fitness Boot Camp every Monday, Wednesday, and Friday at Isola Bella Fitness Center in OKC! It is free for all members. Memberships are discounted to $18 a month right now, so get in here and get a head start on your new life!

Isola Bella Fitness Center
6450 Peniel Ave.
OKC, OK 73122

Just off 63rd St. between Rockwell and MacArthur. See you there!

Boxing Training

Today, I did a free intro training session with a boxer, Preyesh who has been coming in and training in our gym ever since I joined up. He is a 125 pounder and he wants to work on his strength without putting on much weight. Here's what we did:

Max Effort Bench press
worked up to 3x5

Speed bench (with 50% of his 1RM)
5x3

50lb Sandbag shouldering
4x8 (per shoulder)
supersetted with
Tate presses
4x10

DB rows
3x10
supersetted with
DB Floor presses
3x10

Clapping pushups
4x6

Agility ladder w/light band as resistance
*several trips*

10lb Medicine ball chest passes
3 rounds of 30-45 seconds (I was too worn out to count!)

Sled presses and rows
3 trips down and back on tennis court

And that was it. We did a lot of things that were new to him and I think it went well. He had been training with another trainer, who got really bogged down with his day job and simply hadn't had time to train. We're both unsure of Preyesh's status at this time, but he works hard and he's always welcome to train with me!

In-Season Football Program

The heart of the football season is here and I've got just the training program to help you maintain all that strength and power you gained over the offseason throughout your football season!

Because we don't want to hamper your performance on the field, this program will have you lifting weights twice a week. Here is the first week for you:

For warmups, do just enough work that you don't wear yourself out. The point of warmups is to prepare yourself for the work to be done.

For the worksets, for example, 1x5@75%1RM would mean 1 set of 5 reps at 75% of your 1-rep-maximum (or the heaviest weight you can lift one time). If your 1RM is 200lbs, you would be doing 1 set of 5 at 150lbs.
For the accessory exercises, where percentages aren't listed, lift a heavy enough weight that it's a challenge, but not so heavy that the last rep is to failure.

Monday

Hang clean (1 minute rest between sets)
3x5

Bench press (3 minutes rest between sets)
warmups
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM


Dumbell Standing Overhead Press (1 minute rest between sets)
3x8


Trap Bar Deadlift (3 minutes rest between sets)
warmups
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM

Dumbell Walking Lunge (1 minute rest between sets)
3x8 (each leg)



Thursday

Power Cleans (1 minute rest between sets)
3x5

Standing Overhead Barbell Press
warmups
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM

Dumbell Bench Press (1 minute rest between sets)
3x8

Barbell Squat (3 minutes rest between sets)
work sets= 1x5@75%1RM
1x5@80%1RM
1x5@85%1RM

Bulgarian Split Squat
3x8 (each leg)

There's the first week for you. Try it out and come back next week for Week 2!

P.S. Weekend Strength Camps are coming soon from ISS for junior high and high school athletes!