Post Workout
Friday July 23, 2010

Today's workout went really well. Pretty simple day; Box Squats, Russian Split Squats, Back Extensions and abs. Yes #ftw!!! But it wasn't easy. The key to have a down week is working as hard as you can. Staying focused on the purpose behind what you're doing. So if its doing and extra rep or taking extra time to make sure your form is perfect, all makes a huge difference in the long run.

Once again a group of my friends and I talked about different training techniques and the reason behind why you do certain things in the weight room that mimic what you're doing while you perform your sport. to be honest I've been kind of bored with the assistance work I've been doing and you might grow tired of the technical stuff but it goes a long way.

It's all about repetition, reception and sooner or later you'll make gains in your speed, strength and endurance because you put the extra work in. I know everyone wants to lift heavy and workout hard but if you do that day in and day out you will burn out. Still, you have to be patient and stay focused on the purpose behind what you're doing. I have been attempting to keep myself honest. Getting into shape is easy but getting into the right shape takes time and discipline.

My training Ryan systematically breaks every exercise to me so that I understand the purpose behind them. Box Squats for example probably the toughest exercise I do because it takes patience, form and patience. The purpose behind doing them is so that I get used to pausing in the blocks when in the set position, then firing as soon as the gun sounds. Certain exercises are all about teaching your muscles to fire a certain way. Keeping in mind why you're doing it will help you while you're performing your sport.

I'm learning to practice, live and lift like I'm bulletproof. Strengthening every muscle in my body so that I will be less prone to injury so stretching, icing and fueling your system before, during and after you workout are key.

Here are a few things I incorporate into my day to help me recover and maintain before, during or after my workouts during the day and week:

Breakfast: Oatmeal (3 packets or 105g's of oatmeal), protein (3 pieces of sausage or bacon), 2 eggs, at least 48 oz's of water.
Before Workout: 2 11oz protein shakes, 48oz's of water
During workout: 96 oz's of water or 1 11oz's of protein shake
After Workout: 2 cups of rice, Turkey Sandwich with Cheese, light Mayo, Mustard on Wheat Bread, 96oz's of water
Dinner: Mashed Potatoes, Grilled Turkey Breast, 2 Veggies (one light and one dark), 48 oz's water

Remember your body is like a car. You want to fuel your body right that it will perform at a high level. Good luck!

Always remember, "Hard work beats talent when talent doesn't work hard."--Bernt Notke


Signing off,

D