AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 4/19/2008 Subject: Workout routine
Question QUESTION: I have created a workout routine that is based around improving functional strength (through neural training exercises) while slightly bulking up (using a heavy weights, high reps principle). Also, I am an avid sprinter, and the final exercises focus on improving my overall sprint speed. I included external rotations as I have internally rotated shoulders and needed a solution.
Please offer any advice on the following training program
One arm one leg pushup 2 reps, 1 rep, 2 reps
Near one rep max LAT pull down 3 reps, 2 reps, 1 rep, 2 reps, 3 reps
One arm resistance band snatch Failure (start with left and do equal on right)
Lunges with 5 second pause Failure (start with left and do equal on right)
Resistance band bicep curl Failure
Two arm resistance band push down Failure
Ankle weights hip abduction with band (Outside and inside) Failure (start with left and do equal on right)
Side crunch Failure (start with left and do equal on right)
Slow squat Failure
Bicycle crunches Failure
Complete body circuit Failure
(Squat>Pushup>Leg raise>Squat jump>Mantis pushup>Crunch>Hindu squat)
Ankle weight standing knee raise with resistance band (isometric) 4 stops, 5 seconds per stop
Hanging running Failure
Interval training 5 min warm up (7 km/h or 4 m/h), 6 sets of intervals, sprint (12 km/h or 8 m/h) for 45 secs and walk (5 km/h or 3 m/h), 2 min cool down.
ANSWER: Hey Mark, Hard to answer this question without more info. How many days a week do you do this routine? All in the same workout? Do you have a coach or trainer advising you? Let me know what your goals are and I will advise you on how I train folks?...Joe
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QUESTION: I try to train 2 - 3 times a week, time permittting. i complete it all n the same workout, in slightly under an hour. My goals are to improve my spriting, while increasing functional strength
Answer Marc, let me recommend a couple of books for you..."High Performance Sports Conditioning", Bill Foran, editor...ISBN: 0-7360-0163-8...and "Sport Speed and Agility Training by John Cissick and Michael Barnes..ISBN: 1-58518-875-1. Also go to nsca-lift.org and look for info. I would have to have you face to face to explain and program a proper sprinting, power, and strength program. I will say one thing...learn how to do the clean and jerk and the snatch properly from a certified Olympic lifts coach and these lifts will go a long way in developing what you want. They are always the core of my routines with almost all athletes...
