Wednesday, January 30, 2008

More Training Tips for Floyd Mayweather

Mayweather-Mosley fight
Before we looked at how Floyd Mayweather prepared for his knockout of Ricky Hatton, and now we've got tips on to train for knocking out overhyped bums in our own neighborhoods. Seriously, speaking in a Men's Health interview, Mayweather gives us some serious workout advice here are some cliff notes of the article:

Hard Hitting Advice from Mayweather

1. On Sharing Your Wealth--And Health

I don't drink or smoke, but I do buy a lot of champagne for my friends when it's a special occasion. We've gotta keep them healthy, so only when it's a special occasion.

2. On Carving Million-Dollar Abs
I take pride in staying healthy and eating right. I don't care how much money you have if you wake up every morning and can't see your [penis]. You need to get that weight off.

3. On Outhustling Your Competiton
I do my homework on every opponent that I fight. I know that if my opponents run 5 miles every day, I have to run 7 miles. And when they up it to 7, I'm going to take it to 9.

4. On Surrounding Yourself With Talent
Oscar [De La Hoya] has a lot more paper than I've got, but he's cheap. I pay my sparring partners well. It costs to have a good team, and every time I've fought, I've gotten good results. You pay for what you get.

5. On Learning From Losses
As an amateur, I was 84 and 6. I lost six fights by one point. But that was just a learning experience. Once I got to the professional level, I wasn't going to take an "L."

"Mayweather explodes into a jump-rope routine, tap-dancing as he whips the leather so fast the temperature drops. He swings the rope between his legs, still jumping, like Iverson unleashing a crossover dribble. After a few minutes, he pauses for a sip of hot chocolate--as if to say, This is too easy--and then launches into his next tirade."

"As a result, your body increases energy production and muscle recruitment, says Matthew Rhea, Ph.D., the director of human movement at A.T. Still University, in Arizona. "So when someone else is watching, you push yourself harder than you usually would."

In fact, in a study published in the Journal of Strength and Conditioning Research, Rhea and his colleagues discovered that men are able to bench-press an average of 41 pounds more in front of spectators than when they lift alone. "Both audience and competition improve performance," he says. "If the audience in our study would have been allowed to encourage the lifter, the effect would have been even greater.""

"He hovers within 3 or 4 pounds of his fighting weight at all times by jumping rope, playing basketball, and doing body-weight exercises twice a week. Make no mistake: He trains as hard as any athlete on the planet for 6 weeks before every fight, but the rest of the time, he simply enjoys staying active, a strategy that's kept him within a few hard workouts of his peak condition year-round."

[ Men's Health ]

Floyd Mayweather Public Workout

Floyd Mayweather Jr. - Shane MosleyI have to say that I was one of the people who originally hated Pretty Boy Floyd and to a degree I still do, because of his brash attitude that centers on money and showing off. So I debated whether it was an act, or whether such a great fighter needed an act, and in the end I reconciled that while I may not like him completely his fighting skills allows him to grow on me, and make me fork over fifty bucks for a fight. If anyone watched the Hatton fight, they would know that it was well worth the price. Here is how PBF prepared for that knockout (13 mins long):

Monday, January 28, 2008

Brock Lesnar Part 2: Training for MMA

A couple days ago, we looked at how Brock Lesnar's WAS training for his pretend fight with Dwayne Johnson, and now that Lesnar is set to enter the ring, we're going to take a look at just a small clip of how Lesnar is changing his routine and style for the octagon. In this clip you'll see Kurt Angle, who discusses Lesnar's training, but don't be mistaken in believing that Angle is just your run of the mill Shawn Michaels. Before he became a wrestler, he was an Olympic Gold medalist in real wrestling, so he knows what he's talking about:

Sunday, January 27, 2008

Ultimate Michael Phelps Workout Video

Swimming Day Seven - 13th FINA World Championships

Earlier we took a lookout Michael Phelps' training routine to get prepared for the 2004 Olympics, now we have found a video in which Phelps is interviewed and every aspect of his training is examined, which includes body lines, strokes, preparation, i.e. Just a warning before hand, the video is about 42 minutes long.

Olympic Training with Michael Phelps

Swimming Day Seven - 13th FINA World Championships

(To See the Ultimate Michael Phelps Workout Video, click here)

Michael Phelps burst onto the Olympic swimming scene in the 2000 Olympic games in Sydney and now after winning a record eight medals in the 2004 Summer Olympics in Athens, he might become the best swimmer of all time. Personally, I'm not into swimming because when I was little my swimming classes didn't go as well as planned, but being from Maryland and having met Phelps I've become more interested in aqua sports. So wanting to get back into swimming I looked up Phelps workout routine and I found a pretty good routine from a couple of different sources:

"These days, Michael sets goals for himself. Our eyes are on one medium and one long-range goal: World Championships in July in Barcelona and 2004 Olympic Trials and Games.

To get ready for that, we have concocted a training program that began with a fairly high-mileage fall, a 7080,000 mixture of yards and meters per week. There was also 30-45 minutes of dryland six days a week. September through December, we focused on structural adaptation. With that, we are looking to stimulate major physiological growth that will make him go faster. At this stage, we don't emphasize fine-tuning. Instead, we have spent a lot of time on endurance work, improving technical issues and gaining strength-putting money in the bank"

Workout Set

Warm Up:
6x (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im)
20x 100 on 1:15 (25 fly-50free-25fly)
500 stroke (50 kick 50 drill)

Main Set:
2000 timed kick stroke
--MP did free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6)
4x100 IM drill continous

Pulling Set:
10x 200 on 3:00 odd =free (moderate) even=fly (fast)

4 Speed Set:
24x25 fly on :30 (1-ez drill, 1-no breath, 1-sprint)

after practice he did 500 abdominals and stretched

Next Workout

800 mixer on 10:30
4x150 kick on 2:30 (50 stroke-50free-50stroke)
400 pull with buoy on 5:00 (breathe 3-5-7-9 by 100)
200 stroke on 3:00
10x50 on :45 (2-25kick/25drill 2-25free/25stroke 1-stroke)

Main Set:
4x50 on 1:30
1x50 1:20
1x50 1:10
1x50 1:00
1x50: :50
1x50 :40
1x50 :30

Long Swim Down
100-200-300 pull (lungbusters by quarters)
400 choice kick
300-200-100 IM Drills

Saturday, January 26, 2008

Brock Lesnar's Extreme Workout Routine

Brock Lesnar might be best known not for his outstanding college wrestling career, but instead for his professional wrestling career in the WWE where he helped carry the company in the post-Austin era. Now, Lesnar has taken his incredible physique into the octagon and is now fighting in the UFC and this weekend will be fighting on his first pay per view card. Although, we don't know the training that Lesnar did to transform himself into an MMA star, we do know how Lesnar prepared himself to face the Rock at Wrestlemania:

Workout Summary:
-Stick Pushups
-Box Steps using a 180lbs log on your back
-Punching Bag
-Chair Pushups
-Resistance Band Training
-Finish up with a good ole' ice bath

Friday, January 25, 2008

Maria Sharapova's Footwork Training Routine

Well, currently its about 9:50 on the East Coast and Maria Sharapova is down 0-1, but by her play recently, all bets are that she takes this match to win the Aussie Open. She is usually a guarantee to win one major a year, but recently she's been getting handled by the Williams sisters who just out power her on the court. In her defeat she vowed to get pumped up and and workout harder than ever. Thanks to we have the exercises that have taken her to the next level, here are a couple, and the others can be found over at


This movement-technique drill is designed to train the proper muscle firing sequence through the hips and legs. The glute muscle fires first, then the quad for the most efficient and powerful push and move. “It’s one of the first things we do in a session,” Wellington says. “It helps retrain the brain to fire the muscles in the correct order for maximum speed and explosiveness. Premature quad firing (and thus loss of use of the glute) leads to inefficient movement.” With a belt (available at tied around your waist, skip laterally away from the person holding the belt. Drive the foot closest to your partner into the ground and land with that foot almost flat on the ground (the ball of the foot is the contact point and your toes are raised). Repeat the drill four to five times (with eight to 10 skips each set), keeping your ankle cocked and your foot away from your butt, which will force the glute muscle to initiate hip extension.


These are two of many ladder drills that help players push off correctly when they move on a court. The benefit of using two ladders (as opposed to single-ladder drills) is that it increases the size of the steps to more closely simulate how tennis players need to move.

The key to all these drills is learning to attack the ground with each step and reduce the time your foot is in contact with the court. The more force you put into the ground in as short a time as possible, the more explosive the force will be coming back, leading to quicker steps. “As you speed up, you should be able to keep your body inside the edge of the ladder and have just the foot outside,” Wellington says. “You need to become comfortable in this ‘lean position.’ If you’re not, when you push your leg into the ground, your body will be pushed straight up rather than back in the direction you want to go.”

To begin, lay two agility ladders (available at across a court 6 to 12 inches apart. Begin at the end of the ladders and follow the patterns diagrammed at left.

[ ]

Wednesday, January 23, 2008

Peyton Manning's Complete Conditioning Workout Routine


Although I believe that Peyton Manning has become the league's former golden boy , he is still easily a Top 10 of All Time quarterback who should deliver on another ring or too. Besides from the holy bloodline of quarterbacks, and an uncanny ability to read defenses, what gives Manning that extra strength on the field isn't Asprin, but instead a grueling off season workout that he demonstrated at D-1 workout facilities for Stack Magazine (click here to see current golden boy Tom Brady's workout):

Peyton Manning Interview

Speed Ladder Hopscotch

Pass Drop and Overspeed Drill

Back Hypers

Other Peyton Manning Workout videos:
Mini Hurdle Shuffle
Ickey Shuffle
Tricep Pushdowns

Hamstring Curls
Pass Drop Bungee Resistance
Russian Twist
Med Ball Toe Touch

[ Stack Magazine ]

Tuesday, January 22, 2008

Dwight Howard's Rebounding Drills

Good news, Dwight Howard is back in the All Star Dunk Contest and hopefully he won't get screwed like he did last year. Over the first half of the season Howard has led his team to the division lead as well making the Magic a championship contender. Currently Howard averages 20 points and 12 rebounds per game and here is Howard teaching you how to dominate the boards:

Workout Summary:

To get a rebound

-box out
-find your man, make contact, get low and drive him out
-use your hands as a guide to keep him behind
-after you grab the ball, secure the ball tightly and turn to the outside of the rim to make the outlet pass
-get to the other side of the rim to get the rebound off the rim

Getting a Defensive Rebound

-Tap move
tap the defender on either side, and move around him to get the rebound

Getting an Offensive Rebound

-use your arms to go over the top of his shoulder to get the rebound

Rebounding Drills

-Use a rim blocker and practice grabbing the rebound around many guys
- have one guy lobe the ball off the rim whike two guys will fight for it.

Monday, January 21, 2008

Terrell Owens Weekly Workout Routine (Men's Fitness)

NFL: Hall of Fame Game-Buffalo Bills vs Tennessee Titans

In case you've missed out piece on Terrell Owens core workout in an empty loft, we've got a new workout from the man who has to give back $800,000 to his former team. Although I'm not quite sure about the rules of copyright law, I think that when items are posted on the Internet from copyrighted sources, one can easily play the "I scalped tickets from a guy who scalped his tickets" type of game. So here is some information that I found on a forum, that was copied from another site, about Terrell Owens weekly workout regime from his Men's Fitness article. To not incriminate myself, I'm only going to post days Monday and Tuesday routines, and let you visit the site for his remaining workout schedule:

Monday: Abs/Back/Triceps

Decline Sit Up 4x20 (w/5 lbs. medicine ball)
Hanging Leg Raises 4x20
Hammer-Strength Lat Pulldown 4x13/11/9/8
One-Arm Dumbbell Row 4x7-11
Low-Back Extension 4x7-11
Cable Pressdown (Bar or Rope) 4x12
Seated Dip Machine 4x7-11
Hammer-Strength Chest Press 4x7-11

Tuesday: Abs/Chest/Biceps

Decline Oblique Crunch 4x13/11/9/8
Lying Alternating Leg Raise 4x40 seconds
Flat-Bench Dumbbell Press 4x9/8/11/11*
Incline Dumbell Press 4x12
Standing Straight-Bar Curl 4x8
Hammer Curl 4x11
Seated Dumbell Curl 4x11
*First two sets are with a neutral grip. The last two sets are with palms forward (pronated) as he pushes up.

[ ABC BodyBuilding Forum ]

Sunday, January 20, 2008

Larry Allen Bench Press Video

Remember when I was going over Larry Allen's workout routine, I had mentioned a video that I saw on Monday Night Football of Allen benching 700lbs. Well here it, you can judge for yourselves if he really does it:

[ via useraameccwo2 on]

Laila Ali: Girls who can fight Workout

Now that she's a all around TV host and better known for her dancing than her competitive past, many forget that Laila Ali was a master of the ring in the same fashion as her father Muhammed Ali. The money maybe dried up in women's boxing now that she's gone but I believe that she'll be always up for a fight if the right opponent was to come around. Here's her media day workout where she shows off her hand speed:

Laila Ali Workout
Uploaded by BoxingTribune

Lebron James Weekly Workout Routine

Early we showed you a video where Lebron details many of his off-season routine. That was just a small part of what he does to stay healthy on the court, because as you will see his daily routine is far more detailed and is designed to be a quick exercise that provides strength. Hopefully Kobe's not reading this and getting any
ideas. Here are a couple of days from Lebron's weekly routine (Update: we also have another vid):


Superset 1

Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

Superset 2
Dumbbell Snatch

Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for 5 reps with each arm.
Cable Single-arm Row
Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then resist the weight as you return your arms to the starting position. Do 10 reps with each arm.


Superset 1
Dumbbell Incline-Bench Press

Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.
Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.

Superset 2
Dumbbell Single-arm Overhead Press

Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating with the other arm.
Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do 10 reps on each side.
[ WebMD]

Saturday, January 19, 2008

Wrestlemania Training with Dwayne "The Rock" Johnson

The day Dwayne Johnson left his ring persona as The Rock, to become a second tier movie star was a had day for a lot of wrestling fans. Also hurt by the departure was WWE president Vince McMahon as his company has not been the same since. At his peak the former Miami Hurricane was fighting for championship belts on the greatest stage, Wrestlemania, and here is The Rock describing his workout routine for his match against Brock Lesnar:

Workout Summary:

Plyometrics Routine
-rope running that is basically the same as tire running in football
-hurdle jumping
-running stairs
-shuttle drill, which is side to side running similar to suicides in basketball
-box jumps

Strength training
-clean & jerk Olympic lift
-grip strength, hand pull ups

Low Post and High Post Moves with Carlos Boozer

Los Angeles Lakers at Utah Jazz

If dunks and an ever commanding post game can ever be called quiet, in college Carlos Boozer's game exemplified the meaning of quiet dominance. After winning a national championship, Boozer was oddly selected by the Cavs in the second round, and after a couple years of playing behind Lebron James, he would go on to star in Utah and literally take the team to the Western Conference finals. Now a dominant post presence with the likes of Tim Duncan, Boozer has the skill to be the next Karl Malone for Utah. In the clip below Boozer delivers his best advice and training tips for dominating the post:

Workout Summary:
- Your objective is to get to the low post
- To do so V cut swing to get to the low post or spin of screen
- When in the post read the defender and create contact
- if the defender is playing loose then dunk
- if the defender is playing tough then hook

Friday, January 18, 2008

More: Baron Davis' Warrior Workout

Just in case you skimmed through our last post about Baron Davis' crazy workout routine, we have a video full of crazy resistance band training that shows just how grueling his training actually is:

Workout Summary:
-Resistance band knee lifts and leg kicks
-Tug of war with bar
- Resistance chord ball lifts while walking in a straight line
- Resistance chord chest crossovers while on resistance balls

Baron Davis' Warrior Workout

Last Spring, Baron Davis proved to everyone that he was not only an elite point guard, but an elite player in the NBA. Davis' main problem for most of his career was that he hindered by injuries to all to often which stifled his career. But give this guy time to get heatlhy, and he'll take your slightly better than average team and lead them into the playoffs only to be the second eight seed to beat a number 1. Thanks to some Deutsch website, we've got his workout (for other of Baron's Daily Workout after the jump):

DAY 3 (A.M., 30 MINUTES)

Jump rope (400 jumps)
Two-mile run (8 to 10 minutes per mile)
DynaDisc foot-speed drill To develop the core, balance, and foot speed all at once, stand on the discs while holding a medicine ball. Do a small, quick hop so that your left foot is on the floor and your right foot is on the disc your left foot was just on. Hop back to your original position, then do a quick hop in the opposite direction, so that your right foot is on the floor. (20 moves in each direction)
DynaDisc dribble drill Stand on one foot on a disc holding a basketball with both hands at chest level. (Be glad that it's not a medicine ball.) Bounce and catch it while maintaining your balance. (20 dribbles on each foot)
Stability dribble drill Back to the medicine ball and the Core board. (20 dribbles)
Instability push-up (right) Do 2 sets of 20 with your hands holding the Core board.
Stationary bike (25 minutes)
day 3 (p.m., 30 minutes)
Jump rope (400 jumps)
Seated figure eight (15 in each direction)
Leg curl (2 sets of 10)
Seated leg extension (2 sets of 10)
Hip abduction (2 sets of 10)
Hip adduction (2 sets of 10)
Smith rack squat The safer squat (2 sets of 10)
Front raise (2 sets of 10)
Lateral raise (2 sets of 10)
Rear deltoid raise (2 sets of 10)
Single-arm dumbbell row (2 sets of 10)
Elliptical machine (25 minutes)

[ Coach Marian ]

Wednesday, January 16, 2008

Bode Miller drinks but trains hard

Olympic News - February 21, 2010

Bode Miller can be a loud mouth, a person who according to him drinks and goes out late before big competitions, but recently he's been finding success in International play away from Team USA. But one lesson that he did learn while skiing for America was to not do so many Nike commercials and to train using weird crazy exercises. Ever thought of doing Rock Hopping to maximize balance and power."When I came to the team in 1996, there was a big emphasis on power lifting," says McBride. "Now we're using exercises that add an element of unpredictability to simulate what really happens on the hill."Endurance: The Wheelbarrow Push
Load up your wheelbarrow with 50 pounds (22 kilograms) of stones and push it up the steepest hill in the neighborhood. No, we're not kidding. "Instead of lifting weight that is static, this teaches your body to control a dynamic load like you do in skiing," says McBride. When the stones become too easy, load up a friend. Start off two times a week with two sets of four three-minute sprints. Rest two minutes between sprints and five minutes between sets.

[ More @ National Geographic ]

Jerry Rice's specific muscle group routine

To be considered football's greatest receiver, doesn't mean that you were great over two or three years. Not for the title of All-Time best. Jerry Rice's career literally stretched over three decades where in each decade he lead his team too a Superbowl winning three and earning himself MVP honors. So what is the routine for a guy's who's career lasted 20 years, a suposedly large hill that I've heard about multiple times, and a workout routine that works each muscle group (Click the link below for more groups)





  • SQUATS (your choice)
  • CALF RAISES (seated or standing)


  • CALF RAISES (seated or standing)




  • SQUATS (your chioce)
  • LUNGES (your choice)
  • LYING LEG CURLS (your choice)
  • CALF RAISES (seated or standing)



[ ]

Monday, January 14, 2008

Steve Nash Quick Basketball Drills: Ball Drop, Knife Drill

NBA: Dallas vs Phoenix Nov 4

Steve Nash has made a name for himself with his dribbling, breakaway speed, and ability to get the ball into the hands of just about anyone for the score. Also did I mention he can score at anytime too. Think you can be a two-time MVP, well just practice a couple of his drills you just might be a MVP of your YMCA team:

Knife Drill:

Muhammad Ali teaches you how to beat George Foreman

When was the last time you've been in a fight let alone a boxing match with one of the most feared fighters in history? Not recently, well back in the day Muhammad Ali, the greatest fighter of all time, took on all challenges including George Foreman who captured the heavyweight championships by knocking down Joe Frazier 6 times in two rounds. Here is rarely scene footage of Ali's training workout, that led to a knock out of George Foreman:

Part 1

Part 2

Part 3

Here is the final round of the fight where Ali sends Foreman to the canvas:

Workout Summary:

What should be noted here is the amount of cardio training and although not scene the amount of training of getting beat while leaning on the ropes that gave Ali the strength to execute the Rope-a-Dope during the fight to absorb Foreman's brutal punches as well as wear him out.

Sunday, January 13, 2008

Mario Williams: Week by Week Training Routine

2010 AFC-NFC Pro Bowl

Many of us believed at the start of the 2006 NFL Draft that the Houston Texans were making a huge mistake by drafting Mario Williams instead of Heisman winner Reggie Bush or Texan Vince Young, whom both won championships in college. Williams had to deal with a whole year of criticism as his peers out performed expectations, but hey who would have known that all Houston needed was a replacement at quarterback and everything would be fixed. Meanwhile, Williams was bullying guys on the line and recording sack after sack. Here is his week by week pre draft training routine (Click the link for Phase 3 of his workout program):

"Mario Williams used this intense workout to improve his chest strength almost overnight, but the techniques you'll find here can be applied to any muscle group to boost strength — fast.

Phase 1

Build a foundation for a bigger bench by stabilizing your shoulders. Perform the workouts at right twice a week, with 2 days between. After your bench-press workout, do yielding isometric pushup holds: From the standard pushup position, bend your elbows until your chest is just off the floor, keeping your body straight. Hold for 20 seconds, rest for 60 seconds, return to the pushup position, and lower yourself halfway down. Hold for 20 seconds, rest, then hold the top position of a pushup — but with your elbows slightly bent — for another 20 seconds.

Week 1

Workout 1 Workout 2
Perform five sets of six reps of the dumb— bell bench press with an overhand grip and more weight than in week 2. Do 40-second isometric pushup holds. Do two sets of 20 reps of the dumbbell bench press with a neutral grip, with the same weight as in week 1. Finish with 40-second isometric pushup holds.

Week 2

Workout 1 Workout 2
Do four sets of seven reps of the dumbbell bench press with an overhand grip and heavy weight. Hold the isometric pushups for 30 seconds this time. Do three sets of 15 reps of the dumbbell bench press with a neutral grip. Use the same weight as in week 1. Finish with 30-second isometric pushup hol

Week 3

Workout 1 Workout 2
Perform five sets of six reps of the dumb— bell bench press with an overhand grip and more weight than in week 2. Do 40-second isometric pushup holds. Do two sets of 20 reps of the dumbbell bench press with a neutral grip, with the same weight as in week 1. Finish with 40-second isometric pushup holds.

Phase 2

Here, you'll boost your max reps. In workout 1, simply perform the barbell bench press using the heaviest weight you can handle with perfect form, and rest for 31/2 minutes between sets. In workout 2, load a bar with a weight that allows you to do about 20 reps of the bench press. Perform a set to exhaustion, rest for 7 minutes, then drop 20 pounds and try to complete the same number of reps.

Week 4

Workout 1 Workout 2
Do four sets of six reps of the barbell bench press. This time, perform isometric pushups first, holding each step for 30 seconds. Then do the bench-press routine as described at left. Repeat your isometric pushup hold

Week 5

Workout 1 Workout 2
Do five sets of five reps of the barbell bench press. Perform the isometric pushup holds, holding each position for 40 seconds. Add 5 pounds to last week's bench weight and aim for the same number of reps. Repeat the holds

Week 6

Workout 1 Workout 2
Do three sets of four reps of the bar- bell bench press. Hold each isometric pushup position for 20 seconds. Add another 5 pounds to the bench weight; aim for the same number of reps. Repeat the isometric holds.


[ via Yahoo ]

Wednesday, January 9, 2008

How did Larry Allen bench press 700 lbs?

NFL Pro Bowl

As a life long Redskins fan I always looked forward to our showdowns with the Cowboys. Although for the past decade we've been getting clobbered I still think we're on the way up. A couple years ago during a 'Boys vs. Skins game on Monday Night Football I remember a video of Cowboys players in the lockerroom huddled around Larry Allen on the bench press putting up 700lbs. The next day I went to school and instead of talking about the win, we were talking about how the gigantic lift. It's been a while since then, but I've come across an article written at the time about Allen's workout routine to achieve his enormous results. (There are a couple copies of this article floating around but for copyright reasons, and since the original article has been lost, I'm going to quote the best part of the article and link to another site hosting a copy):

Allen decided to up his bench press after lifting “only” 635 pounds last year. Although that was his career best, it was only 30 more than he'd done four years earlier. So Allen set 700 as this year's goal, then had Cowboys strength coach Joe Juraszek help map out a plan to get there.

They came up with a regimen of “supersets” to hone the chest, shoulders and triceps. It included four to five series of repetitions with 500-pound bench presses, 495-pound squats, 405-pound back pulls, 150-pound curls and shoulder presses with 100-pound dumbbells <>

Each end carried seven 45-pound plates, a 10-pounder and a 21/2-pounder. With the bar sagging in the middle, Allen slid under it, settled in with his typical, narrow grip, then pushed until his elbows locked.

A room full of teammates whooped and hollered, but Allen — whose actions always are louder than his emotions — just smiled. He was probably already thinking about going for 800 pounds next summer.

“If I keep working at it,” he said, “I'll get there.”

Almost a month later, teammates are still amazed.

“He did it with such ease,” Fricke said. “It's obvious he's got much more in him.”

“It was awesome,” running back Emmitt Smith said. “He's not a freak, just a special kind of guy.”

“He did it like it was 315,” said defensive tackle Brandon Noble. “It was pretty scary.”

All the training made Allen's upper body a bit thicker, but by doing more running in the offseason he's trimmed his body fat to 11 percent.

“That means he has 300 pounds of just bone and muscle,” Juraszek said. “He's genetically gifted.”

[ Link ]

Tuesday, January 8, 2008

Dribbling with Mike Conley

NBA: Grizzlies vs Mavericks APR 07

For years in both high school and their one year in college Mike Conley was Greg Oden's little buddy who dished the ball off the big guy for the slam dunk. Last season Conley proved that he wasn't just Oden's personal assist man but instead a full pledged basketball player who could ball with the rest of them. On the court Conley is known for his great handles now watch him as he completes his two ball dribbling exercises:

Kobe Bryant's Team USA Morning Workout

Earlier we gave you the workout schedule of the Black Mamba himself, Kobe Bryant and now we're going to deliver the goods in the workout itself. This is by no means the same workout that is Bryant's 666 workout, but instead this is his routine from his time spent with Team USA where he did what people said he couldn't, show leadership and give up his role as lead scorer to serve as lead defender. Sorry, I'm very bias Kobe.

Workout Summary:

  • Triceps cable extensions
  • Dumbbell incline bench press
  • Alternating military men presses
  • Pull ups
  • Dumbbell presses
  • Military presses into curls
  • Held pushups

If you want to learn exactly how Kobe commands the court and watch everything that Kobe does during a game, check out one of my favorite movies Kobe Doin' Work

Monday, January 7, 2008

Lebron James Summer Workout

Being declared the king of your sport in your rookie year puts quite a lot of pressure on the beholder of such a title. King Lebron James has met that challenge by leading his team to the NBA Finals literally by himself. In this clip we see Lebron talking about his summer training and the dedication that's involved in keeping his skills and staying in top physical condition. Again like in other of season workouts we hear a lot of discussion about cardio, and we hear the same thing here:

Workout Summary:

  • Pushups
  • Situps
  • Dunking and basketball movement with resistance bands that focus on keeping the hamstrings and quad loose as well as on lateral explosiveness
  • Exercise ball squats

Kobe Bryant and his Devil Workout

This has been floating around the Internet for sometime now, and until I can get confirmation on the information, I will only call this specularity, but seeing his performance it is very believable. The alleged Black Mamba offseason training regiment is called the 666 workout:

"666 workout: 6 hours a day, 6 days a week, 6 months a year.

Consists of:
2 hours of running
2 hours of basketball
1 hour of Cardio (boxing, jump rope, etc)
1 hour of Weights which are listed below:

Day 1 & Day 4
Bench press
Lat pull-downs
Incline press
Military press
Abdominal crunches

Day 2 & Day 5
Lateral dumbbell raises
Bar dips
Tricep press-downs
Bicep curls
Abdominal crunches

Day 3 & Day 6
Back squats/Front squats
Leg curls
Leg extensions
Calf raises
Abdominal crunches"

Personally I've tried extensively to accomplish this workout, and while doing a reasonable amount of reps for each exercise, I usually burn out by the 5 day.

[ Inside Hoop Forum ]

If you want to learn exactly how Kobe commands the court and watch everything that Kobe does during a game, check out one of my favorite movies Kobe Doin' Work.

Sunday, January 6, 2008

Rocket Ismail: Quickness vs. Speed

One doesn't earn the name Rocket because they can push offensive linemen out of the way. Rocket Ismail earned the nickname by just being fast, and being faster than anyone else. Earning the Heisman trophy by tearing up kick returns, Rocket Ismail helped lead Notre Dame to a National Championship Trophy and now here he is telling you the best way to run through defenders. His answer Speed over Quickness. He explains:

Workout Summary:

Kick Returns
Use Speed
Catch the ball in route to running
Run 5 to 7 yards behind the wall

Punt Returns
Use Quickness
Small movements in space

Ben Gordon does PILATES

Although Ben "via New York via London" Gordon hasn't been playing his best in his high earning potential contract year, he is still known as a person who can come off the bench and light up the basket. In this clip we see Gordon going from shooting drills including turnaround jumpers and three pointers off the pass, and then he goes to Pilate lessons. We here sometimes of football and basketball players going to ballay classes, but never on tape. I give it up to Gordon for being manly enough to show us is Pilate training.

Summary Workout:

  • Shooting drills
  • Pilates
  • Amazing Jumping exercises including jumping on top of blocks

John Cena's Workout to getting BIG ARMS

Wrestling has recently been receiving a lot of heat over steroids in the industry. And although prevalent I believe that not all wrestlers take them, and even if they did I wouldn't mind due to probably the most grueling schedule in all of sports. Wrestling goes through ups and down where stars gain enough popularity to where they are recognized around the world. John Cena has accomplished this through not only has rap like persona but for his athleticism in the ring. Here is summary of his workout routine from (Click the link below for greater details):



1 Upper body
2 Lower body
3 Cardio
4 Upper body
5 Lower body
6 Cardio
7 None



Seated One-Arm DB 3-4 8-10
Overhead Extension
Parallel-Bar Dip* 3-4 8-10
Close-Grip Chin 3-4 8-10
Preacher-Bench 3-4 8-10
EZ-Bar Curl
Standing Alternate 3-4 8-10
DB Curl

[ ]

Saturday, January 5, 2008

Learn Ray Allen's Jumpshot

Celtics Allen celebrates against the Cavaliers during Game 6 of their NBA Eastern Conference playoff basketball series in Boston

The Boston Celtics could be on their way to having one of the most historic seasons in NBA history, and one of the catalysts for the recent Boston revival is shooting expert Ray Allen who's been a force throughout his career. Ray is known for being able to shoot in open space and pop threes while having the leagues toughest defenders in his face. Allen stresses that the key to shooting a good shot is consistency and constant practice so here Ray is teaching you how to shoot and practice your jump shot. We provided a summary below:

Workout Summary:

PLUS 1 MINUS 2- run around the key or slide across the key and shoot from the elbow, every make is1 point, and every miss is minus two. Play this with a friend and the first one to 10 points wins or the first one to minus 10 loses.

Shooting off the screens- run across the baseline and curl towards the middle of the key and curl and plant your inner foot and explode up for the shot. Next slide towards the corner and pop and shot. Then mirror the exercise on the opposite side of the key.

Practice Everyday

Friday, January 4, 2008

A day in the life of a 1987 Mike Tyson

Sony Pictures Classics Presents Tyson New York Screening
There was a time when Mike Tyson was not a circus freak, and was indeed the most feared person in the world with consecutive knockout after consecutive knockout. Many thought, including myself that he would go on to be the best fighter of all time, but due to poor choices he would become less. But in the 80's under the guidance of Kevin Rooney, Tyson would get up at 4 in the morning and just workout using techniques that were specifically made to increase Tyson's awareness. Here's how they molded a champion:

Workout Summary:
  • Running at 4:30 a.m.
  • Goes to bed after morning run, and wakes up at 10:30 a.m.
  • Training begins 5-weeks before a fight
  • During before the 5-weeks before the fight, Tyson would shed 15 pounds, workout 55 hours and spar 200 rounds a week
  • Jumping rope, heavy bag
  • Slip bag a.k.a a pendulum in which Tyson dodges from side to side as the slip bag swings
  • Moves at least three times on every move on the heavy bag
  • Throws four punches in a second
  • Assigns a number to each type of punch in which Rooney repeats and Tyson's punches accordingly. Numbers seem to go as far as 11 different types of punches.

T.O. does CORE in an empty LOFT

Hall of Fame Game: Buffalo Bills v Tennessee Titans

In one of the most strangest workouts that I've ever seen, Terrell Owens shows off his unique training method to a very easy going on the eyes Dallas news reporter. Usually the public isn't able to view a star athlete's training methods, but in the case of T.O. we've got glimpses of his routine in the past including doing situps in drive way and body slamming 300 lb loud mouths in the locker room. But here, we see him with his trainer in an empty loft using restistance bands to strengthen core movements. This is a must see:

Working Out with Dwight Howard

Dwight Howard is simply put a beast. Considerably young to be considered a rising star, Dwight Howard has continuously put himself there with excellent play by making monstrous dunk s and extraordinary blocks. Here is how he gets prepared for a game (name another player who practices by dunking ball after ball after ball. Imagine foregoing the layup line just to stand in the paint and dunk):

The Diet of a Gladiator

What many of us having waited years for is only a few days away. Yes, NBC is airing American Gladiators for the new millenium. If you remember back to the early 90's, American Gladiator was a show which pitted above average athletes against full pledged body builders in a contest to see which contestant can fair the best. The Gladiators were recently announced and they are full of former K1 champions, kick ass girls, and even a 4 time Mr.Universe who repped 35 pull ups in 30 seconds during tryouts. Tanji Johnson, a fitness champion and former fitness writer was selected as one of the new gladiators, and from what I can tell from her articles she favors full circuit training.

In an article she wrote for she practices Cardiolternatives using the following routine (see link for full routine) :

  • Interval Sprints
  • Spinning
  • Taebo/Kickboxing
  • Cardio Circuit Training (CCT)
In another interview she goes on further about her diet:

" My off-season diet is very balanced. I still eat frequent meals and get the balance of my protein, carbs, and fats but I eat more fruit, skim milk, cereals, wheat bread, and pastas. And I eat cheats on a moderate basis"

I guess being on no-carb diets won't make you into a gladiator.

[ Cardiolternatives ]
[ Interview ]

Wednesday, January 2, 2008

Robinho teaches Juggling

Joga Bonita, in English means the beautiful game, and in Brazil the beatuiful game is soccer played unlike any other version in the world. Full of spins, jukes, and even a little Samba, Brazilian soccer players make the ball look like if the ball was attached to a string on the players foot. Brazilian soccer star Robinho who is currently with the soccer super team, Real Madrid, is a master of the art of joga bonita and here he is to teach you how to perform some soccer dance moves of your own: