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"GENERAL PETRAUS"
Obj: Strength/Power Endurance
Warm up: 4x Barbell Complex
Training:
(1) Work up to 1RM Box Squat
(2) 5 Rounds
3x Box Squat @ 85% 1RM
10x Elevated Push Up
(3) 5 Rounds for Time
10x Thrusters @ 105#
10x Weighted Situps @ 45#
Run 400m with hill
Comments:
We held a successful seminar last weekend and I hope the way I designed an put on the seminar reflected the good and bad
aspects of all the clinics/seminars/mentorships/conferences I've attended in y own continuing education.
A few of those lessons include .....
- Less chest pumping, more information athletes and coaches can use once they get back to their own gyms.
- Don't make the workouts a fitness test for the athletes who attend. Rather, make them a hands-on demonstration of your
own program design, training session management, and exercise selection - then discuss how all those components worked together
to build the training session the attending athletes just experienced.
- Be generous with the information that counts - programming, exercise selection, how you teach the exercises, why you
chose them, training session design, coaching approach etc. I paid for too many clinics/certifications/seminars etc only to
find the coach/gym putting them on held back the very knowledge I paid to glean.
- Acknowledge weaknesses in your program, things you are not sure about, areas you need to improve on. No program/exercise/etc.
is perfect. All should be constantly improving.
Moving on.
"GENERAL PETRAUS" lists its objectives as Strength and Power Endurance, and that's true, but throw in the Barbell
Complex, and the result is 60-70 minutes of hard work and heavy breathing.
I used 105# for the Power Endurance circuit and finished @ 21:59. But I was disappointed in my box squat max of a light
265# - up from last effort, but I thought it would be stronger.
- Rob Shaul
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| Grahm, a Rugby and Strength Coach, drove up from Steamboat for the Seminar. |
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| Brian, who winters in Florida, got a taste of hybrid training at last weekend's seminar. |
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| Hunter |
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| Renae, Meredith |
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| Tony |
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