At the core of coaching, at least to me, is the desire to help others. Coaching isn't a self-serving pursuit; in order to be successful it cannot be. Rather, a coach is one who develops methods that allow their students to be successful, by using experience learned from personal success and failure, education, and an understanding of each student's needs, and a deep desire to help others see the greatness in them that you, as a coach, already see.
I say student, because athlete is too specific, and person is too vague. Coaches are teachers if not in the most traditional sense of the word, but teachers nonetheless. We are teaching people tools to be successful, in whatever they endeavor.
To that end, I am providing 2 free workouts a week, via this blog, in order for people to not only have other workout options, but to also provide some insight as to the different types of training that I program. Although my personal background is endurance sports, I have spent a significant amount of time coaching strength and conditioning as well. The following workouts are for anyone, and any skill level .Modifications are available as well, and if you have any questions, please hit me up via Instagram - @guypetruzzelli and I'll be happy to answer.
1. Warm up - 5 min of monostructural movement - light running, rowing, cycling, even brisk walking.
5 min of dynamic stretching - 10 toy soldiers, 10 knee hugs - per leg, 10 hip hugs, per leg. If access to a wall or flat standing surface - 20 wall facing squats - hands on the wall, squat down while maintaining contact with the wall.
Warm up deadlift - 2-3 sets of 5 building in weight to the suggested weight for the workouts
Main set -
4 rds for time
15 Deadlifts at 155/105 or 115/75
20 wall ball - 20/14 or 14/10
25 weighted sit ups - 20/14 or 14/10
400 meter run
90 sec rest between rds - this is calculated in total time
Goal is consistent time for each rd.
If you don't have access to a barbell use a KB for deadlifts. If you don't have a wall or can't do wall ball, use a DB and do goblet squats or air squats. If you can't run you can substitute a 400 meter row, or if you don't know a 400 meter route, run 2:30 each rd. You can also walk the 400 or walk 4 min for each rd
2. Warm up - 5 min of monostructural - row, run, bike, ski erg, brisk walk
3 x 20 sec jump rope- if you have double unders do them. 40 sec rest
Dynamic shoulder warm up -
3 rds - 10 PVC pass throughs - can use a broom or swiffer or any long rod that is stable.
10 scap push ups - make sure you can feel your scaps engaging
10 shoulder circles in each direction - small and large
Main set -
3 rds
5 pull ups
5 Dumbbell hang clean and jerk per arm - 50/35 or 35/20
20 Double Unders, or 60 single jumps
25 push ups
Rest 2 min then complete -
5 min AMRAP - as many rounds and reps as possible
40 walking lunges
10 burpees
If you don't have access to a pull up bar - you can do upright Dumbbell or barbell rows. If no access to a jump rope - preform 40 mountain climbers per rd.
Again don't hesitate to ask questions and share your results. Enjoy the training.
Stay strong,
Guy
15 Deadlifts at
