I have been lucky enough to train in some cool places and with some top people. This time in Miami was no different. Through my training partner and missus @fitnesskitchen, she managed to get us a training session with top fitness guru and conditioning wiz, @Manningsumner. We are currently on holiday in Miami and he is the man to know. Manning has trained loads of NFL players, and NBA stars, so as this lot are seen as the ultimate athletes in their sports, we thought lets get some of his magic and get him to put us through his paces.
We arrived at the legacy fit compound, a complete purpose built training area, with indoor facilities, running sand pit, a horrible hill climb (luckily we didn’t do this) and indoor sled and running track weights racks, battle ropes, you name it.
The gym was full of tough looking guys, in various states of training. Manning met us with a big smile. It’s always good to have a trainer who actually looks like he trains himself and has the skills to pay the bills. I can never take someone seriously who talks a good game but looks like a fat tank. Manning is a lean mean training machine.
The session was as follows.
Warm. Up
- 2 shuttles there and back on a 30 meter track
- Heavy med ball walk, holding it under the chin there and back x2
- Farmers walk with heavy kettle bells in each hand. There and back x 2
- 2 more shuttles there and back x2
- Short dynamic stretch then into it
Session 1
Part 1 - Medball, 6 mini hurdles x 3 sets.
Set 1
- - 5 Medball slams into the ground with heavy no bouncing Medball. Good squat position.
- - Then straight in sideways mini hurdle runs, one foot in each section, as you hit the last space, you go back the other way as quick as you can.
- - Pick up Medball and repeat again for another 5 slams, then sideways stepping.
- - Do this once more, so three rounds continuously in one set.
Rest in between these sets while your partner is working.
Set 2
- Same Medball slams, side shuffle, but when you reach one end, you do 5 down and ups and then back through hurdles to Medball slams. You repeat this through 3 times continuously that is set 2.
Rest while your partner is working
Set 3
- Medball slams, side shuffles, but when you reach the end this time you get into a bear crawl stance, on your hand and toes, back flat. You then crawl backwards towards the other end of the hurdles where the Medball is. DO another 5 slams and repeat through the ladder, slams and the crawl. 3 times continuously.
Rest while your partner works.
Part 2 – weighted sled pulls and exercises.
Set 1
- - Weighted sled or prowler with 20 kgs on it. Start on one side, and perform 20 dynamic mountain climbers, 10 on each leg. Focusing on good leg drive and flat back.
- - As soon as you finish the 20 mountain climbers, push the sled as fast as you can over 25 meters.
- - Turn round and use the other end of the sled (this grip maybe lower but no problem) perform 20 more dynamic mountain climbers, then push the led back up the track 25 meters.
Rest while your partner preforms the same routine.
Set 2
- - Perform 10 press-ups on one end of the sled then push it down the track 25 meters.
- - Turn to the other end and perform another 10 press-ups and push the sled back up the track to the other end.
Rest while your partner goes.
Set 3
- You need the same weighted sled but with a strap or handles attached Same weight on the sled, but this time you have hold of the straps, and are back peddling down the track.
- Once you are over half way, your partner says go and you drop the straps, and in a good low body position, sprint back up the track from where you have come from.
Rest and partner goes
- Same as the first part. Back peddle then when your partner shouts, drop the straps and sprint forward.
Part 3 – battle ropes and sprints.
Set 1
- Get a large double battle rope; get into a good athletic squat position, chest up. Start with alternating mini waves. Move the rope up and down in each hand. Do this for 20 seconds
- As soon as 20 seconds is up, drop the rope and sprint 25 meters.
Rest while partner goes
Set 2
- Same battle ropes, this time outward circles for 20 seconds. Once done drop rope and sprint with good form 25 meters. (If a small gym, there and back to make distance)
Rest
Set 3
- Double up and down battle ropes for 20 seconds, drop rope and sprint.
Rest
Part 4 – sandpit running, or field. Do this together with your partner at the same time if you have one.
The pit we used is roughly 35 meters long.
Sprint out halfway, back to the start, then right to the end of the pit and back to the start.
Rest 45 seconds.
- This time back pedal to the middle, sprint to the start, back to the end and then back to the begging.
Rest 45
- Last rep is all the way to the end, and back to the beginning.
Then watch your girlfriend spew, as you collapse in a heap on the hot Miami grass and roll around in agony.
Once you can stand, get a recovery drink in and lots of water.
Enjoy. This was one of my best training days every. If you are in Miami get down to Legacy fit and work with @Manningsumner.
-
No comments:
Post a Comment