Today's Workout: "Christmas Cheer"

I was sick yesterday. Nice Job on the Hogwash repeat. We will lift today instead of speed training to get some tough leg work in before you get a break. Here's the preview.....

"Christmas Cheer"

1. Front Squat: 4x6

2. BOSU Squat Press: 3x8

3. Overhead Plate Lunge: Down/Back x 3

4. Cat Crunch: 3x12

5. Plyo Push-up: 5x5 hard

Clapping Push-up: easy

6. Narrow Rope Pull-up: 4x5

Todays Workout:"Hogwash".

Hogwash

1. Renegade Man Maker: 5x5

2. Landmine Shoulder Press: 3x8 ea. arm

3. Box Step-up w/ weight: 3x20 (10 ea. leg)

(Use barbell, dumbell, or vest)

4. Whiplash: 3x10

5. Reverse hyper: 3x10

6. BOSU push-up: 4x10 easy

4x15 hard

Pull-up Test Results.

Overall Winner: Risto Beatty; 13reps = 3pts

8th Grade: Josh Frantz; 6reps = 2pts

Freshman: George Cullen; 6reps = 2pts

Sophomore: Sahir Enriquez; 10reps = 2pts

Junior: Risto Beatty; 13reps = 2pts

Senior: Ethan Moulder; 11reps = 2pts

Remember..... you get a point for competing and for attending. So... those of you that did not place will still earn 2pts! Nice job by all competitors! We will train today, and Monday and Tuesday of next week. We will award points winners for December when we return from X-mas break on January 4th.

Want to LIFT over the break? Come in when B-ball is practicing and have Coach Shockley, or Coach Hoffman open the weight room for you. I will not be around during break.

"New Maps of Hell" Shots.... Testing Today! Get Your Points!

Chuck Norris Shots

Speed training today. Be on time!

Today's Workout: Chuck Norris

"Chuck Norris"

1. Heavy Sandbag Clean and Squat: 3x8

2. Dumbell Squat Press: 4x6

3. Forward Sled Pull: Down/Back x 3

4. Pull Up: 4x5

5. GHD Sit-Up: 3x10

6. Bulgarian Split Squat: 4x12 (6ea. leg)

Shots from "Triangle Choke."

We Will Lift Today!

Spread the word...... we have been cleared to use the weight room today after extensive disinfection. Be there @ 3:15. Check Wednesday's post for the workout preview of "Triangle Choke."

Speed Training Today!

Regardless of weight room availability....... we will speed train today. Meet outside the weight room at 3:15. Spread the word!

NO Lifting Today.

Hot off the press...... there will be NO lifting today. We will speed train tomorrow in the hallways and hopefully be able to lift on Friday. This is due to the recent ring worm epidemic. Take a rest day while they disinfect the weightroom. Be there tomorrow for speed work!

Pre/Post Workout Nutrition.

Many of you have been training extremely hard. Some of you have experienced gains, some of you have not experienced the gains you want. There is another factor of your training that you need to closely examine..... NUTRITION.

My college strength coach used to say that strength development was 40% training and 60% nutrition. We had daily strength training sessions with our strength coach, and we also had nutritional sessions with a nutritionist (food coach). If a university is willing to pay someone to monitor their athletes' nutritional consumption, you can bet it is an extremely important factor in YOUR training.

The nutrients you put in your body pre and post workout are the most important of the day. Moderate to high intensity training will use muscle ATP/glycogen stores (immediate energy). These stores will become severely depleted and will stay this way if carbohydrates are not consumed after a workout. Carbohydrates before a workout will replenish any storage loss from your previous workout, refilling your glycogen tank. Carbohydrates prior to training will also improve protein transport to help repair muscles worked during training.

Both Protein and Carbohydrates dramatically improve protein synthesis (muscle/strength building) and shorten recovery time.

When should you eat?

Pre-Workout:

15-30 minutes before training..... 20-30 grams of protein and 20 - 30 grams of carbohydrates.

Post-Workout: THE MOST IMPORTANT TIME to EAT!

0-30 minutes after your workout..... 20-30 grams of protein, 20-30 grams of carbohydrates.

What should I eat to meet the above requirements?

• Drink 2 servings of chocolate milk.
• Eat 2 servings of cottage cheese and some fruit.
• Eat 2 servings of low fat yogurt.
• Mix a scoop of protein powder and 8-12 ounces of sports drink, water, or juice.
• Consume a "ready to drink" recovery shake/supplement before and after training.

'Ready to drink" Examples: (All except "Surge" are available at Albertson's and Smith's.)

1. EAS Myoplex and Myoplex Lite
2. Cytosport Muscle Milk
3. Slim Fast High Protein
4. Chocolate Milk
5. Biotest Surge Recovery (www.t-nation.com) (Chocolate is the best flavor)

Let me know if you have any questions.

Today's Workout: "Triangle Choke"

"Triangle Choke"

1. Reverse Sled Pull: Down/Back x 3

2. Hammer Row: 3x10

3. Curtis P's: Front Squat, R/L lunge, Push Press = 1 rep.

4x5

4. Incline Chain Press: 4x6

5. Sandbag Squat Clean: 3x10

6. Weighted Sit Up: 4x10

Shots From "Black Flag"

Squat Competition Results!

Nicely done by all in our squat competition. Remember........ you do receive an extra point for attending a competition. So.... for just showing up and competing you received 2 pts!

185 Reps

1. Briton Bommer: 27
2. Joe Ertle: 25
3. George Cullen: 15
4. Andy Renz: 10
5. Caelen Munz: 8
6. Gavin Shockley: 6
7. Sahir Enriquez: 5
8. Amanda Fay: 3
9. Caleb Strohemenger: 3

135 Reps

1. Amanda Fay: 26
2. Arthur Blue: 20
3. Max Prevost: 8
4. Ethan Moulder: 4

100 Reps

1. Lucas Freeze: 10
2. Teague Gudenman: 8

75 Reps

1. Dani Domsky: 10

Overall Class Winners:

Senior: Amanda Fay: 26 reps @ 135 = 2pts

Junior: Briton Bommer: 27 reps @ 185 = 2pts

Sophomore: Andy Renz: 10 reps @ 185 = 2pts

Freshman: George Cullen: 15 reps @ 185 = 2pts

Overall Winner: Briton Bommer: 27 reps @ 185! Nicely Done Briton!

Shots from "Learning the Hard Way"

Nice job yesterday! Competition today, great way to earn points.

Shots from "One Step Too Far"

Nice Job yesterday. Speed training today, be on time...... 3:15.

"One Step Too Far" Preview.

"One Step Too Far"

1. Clean and Press: 4 x 5

2. Sled Push: Down/Back x 3

3. Back Extension: 3 x 10

4. Seated Jump Squat: 4 x 8

5. One Arm Weighted Sit Up: 3x5 ea. arm.

6. Overhead Lunge: Down/Back x 3

Congratulations Points Leaders!

Today we will be awarding the winners of our first points competition. Below are the top ten points leaders for the first month of training. Today we will wipe the slate clean and start over with a new points competition that will end on Tuesday, December 22nd.

How do you earn points?

1. Attendance: 1 point for every day you show.

2. Weekly competition participation: 1 point for showing up and competing.

3. Winning a competition: 3 points for overall winner, 2 points for class winner. (i.e. Frosh, Soph. etc.)

Last month's points leaders.......

1. Christian Doyle: 16

2. Sahir Enriquez: 16

3. Andy Renz: 16

4. Andrew Linsenmann: 14

5. Gavin Shockley: 12

6. Chris Hoggan: 12

7. Josh Banks: 10

8. Ethan Moulder: 10

9. Jack Maguire: 10

10. Irving Mora: 8

Results of Shuttle Competition

Nice Job by all shuttle competition participants! Results Below.

Freshman: Andrew Linsenmann = 5.59, 2pts

Sophomore: Andrew Miller = 5.57, 2pts

Junior: Florian Banik = 5.23, 2pts

Senior: Irving Aguilar = 5.37, 2pts

Female: Amanda Fay = 5.87, 2pts

Overall winner: Florian Banik = 5.23, 3pts

"Killin' Time" Preview

Here is a preview of tomorrow's workout. Coach Euart will run this workout, but he won't be there until 3:30. Don't leave! Hang out until 3:30 and get after it!

Killin’ Time

1. Incline Bench: 4x6

2. Weighted Sit-up: 4x10

3. Pull-up Complex: 1, 2, 3, 4, 5, 6,7,8,9,10 and back down.

4. Mr. Spectacular: 5x5

5. Horizontal Rope pull: 3x10 (Ropes at Power Stations) Easy? Use Vest.

6. Reverse Sled Pull: Down/Back x 3 (Backwards only, no forward pull)

Shots from "Kittens and Puppies"

Nice job yesterday on a difficult leg intensive workout. Keep working hard! We are almost one month into our training. Don't give up! In two weeks you will really start seeing some results for all your hard work.

We will have our last points competition of the month today. Be there to get your points! We will award prizes on Tuesday of next week!

Today's Workout: "Kittens and Puppies"

Here are shots from Tuesday's speed training.

Here's a preview of today's workout:

"Kittens and Puppies"

1. Hang Clean and Press: 4x5

2. Plank Walk-up: 3x60 sec.

3. Box Step Up: 3x24 (12 each leg)

4. Cat Crunch: 3x12

5. Sandbag Double Eagle: Down/Back x 3

6. Back Squat: 4x8

Congratulations Jack Maguire! 3A Defensive Points Leader!

Congratulations to Black Death Middle Linebacker and Bronc Strength athlete Jack Maguire for leading all of 3A in Defensive Points!

Jack epitomizes the toughness, dedication, and work ethic of what is..... Bronc Strength!

We wish him the best in his pursuit for ALL State.

Nice Job Jack, YOU deserve it!

Today's Workout: "Sucker Punch"

Here is a preview of today's workout. This is the last week for you to earn points. We will give out prizes on Monday of next week. On next Monday, Everyone will have a clean slate and we will start fresh with a new points competition.

Be on Time Today!

“Sucker Punch”

Warm Up: 5 minute jog.

1. Hex Dead Lift: 4x6

2. Wood Chopper: 3x10 ea. side.

3. Log Push Press: 4x6

4. Sled Push: Down/Back x 3

5. Bulgarian Split Squat: 3x8

6. Tarzan Pull-up: 4x6 easy.

4x10 hard.

Bench Competition Results

Nice job by all competitors in our 2nd competition. Below are results......

Overall Class Winners:

1. Freshman: Cody Copper: 115# x 12 = 3pts

2. Sophomore: Andrew Miller: 185# x 8 = 3pts

3. Junior: Joe Ertle: 135# x 7 = 3pts

4. Senior: Jack Maguire: 185# x 13 = 3pts

Weight Class Repetition Winners:

1. 100#: Andrew Linsenmann: 12 Reps = 2pts

2. 115#: Charlie Flickinger: 16 Reps = 2pts

3. 135#: Gavin Shockley and Irving Aguilar: 13 Reps = 2pts

4. 185#: Jack Maguire: 13 Reps = 2pts

Nice job by all athletes! Remember...... these tests are not designed to discourage you. These tests are utilized to let you know were you stand against your fellow classmates. This will hopefully motivate you to train harder and improve your OVERALL strength.

Good Work! Lifting today, BE ON TIME!

2nd Competition today!

Today we will have our second competition. Excellent opportunity for you to earn points.

Here are current top ten points leaders:

1. Chris Hoggan: 12

2. Christian Doyle: 10

3. Sahir Enriquez: 10

4. Andrew Linsenman: 10

5. Andy Renz: 10

5. Irving Mora: 8

6. Jack Maguire: 8

7. Cesar Partida: 8

8. Gavin Shockley: 8

9. Josh Banks: 7

10. Teague Gudemenn: 7

Webfoot Witch Hat

Here's a preview of today's workout. Be there on time! We start at 3:15 sharp!

Webfoot Witch Hat

1. One Arm Clean and Press: 4x5 ea. arm.

2. Sled Pull: Down/Back x 3.

3. Weighted Sit-up: 4x10

4. Front Squat: 4x10

5. Burpee Pull-up: 4x5

6. Sandbag Twist: 3x10 (5 ea. side)

How do I gain weight?

A good question and one I here often from High School athletes. Understand this...... weight gain that reduces speed is not a good thing. This is why our training focuses on total body strength gain and not gaining bulky beach muscle. Large muscle mass takes a lot of energy to fuel and can limit you endurance performance throughout competition. The best strength to mass ratio for your body type is what our training is trying to achieve.

How can you promote "smart" muscle gain?

Three answers: Protein, Protein, Protein.

Protein repairs and builds muscle!

Many of you don't realize the effect your diet can have on your training gains. I have heard several very prominent strength coaches emphasize that muscle/strength gain is 40% training and 60% diet. Many of you have very little protein in your diets. The truth is... you should get away from the three large meals you eat a day and eat 6 smaller meals. This allows for you to ingest more protein throughout the day. These meals need to contain healthy lean protein. These sources include:

• Lean Chicken breasts
• Turkey breasts, lean burger and sausage.
• Fish: salmon, halibut, tuna.
• Lean Beef: Eye of round, Sirloin, Lean burger.
• Protein shakes: shoot for around 25g in a shake.
• Eggs: a 2/1 egg white to full egg ratio.
• Casein: Great time release protein found in milk.
• Pork: tenderloin, lean cuts.
• Nuts: Almonds, Walnuts, Peanuts.
• Cottage Cheese.
• Wild Game: Elk, Deer, Antelope, Bison; great organic sources of lean protein!

A good number to shoot for is 1 gram of protein per pound of body weight. I weigh 192 pounds. The chances of me actually eating 192 grams of protein in a day are pretty slim. However, if I can get close to that number.... say 150 grams, that is pretty good, and will definitely help repair and build lean muscle. Let me know if you have any questions.

More to come on Post Workout Recovery........ stay tuned.

Hoggan, Linsenmann, P. Renz, Winners of pull-up competition.

Congrats to the winners of our first competition!

Andrew Linsenmann, Chris Hoggan, and Patrick Renz tied for first place with 10 pull-ups each.

Below is the breakdown of grade level winners:

Grade 9: Linsenmann, Hoggan: 10

Grade 10: Josh Banks: 7

Grade 11: Jordan Thornock: 9

Grade 12: P. Renz: 10

How does the Points system work? How do you score points?

You receive points for competitions and attendance. For each day you attend you get a point. If you are the overall winner of a competition you receive 3 points. If you are the winner of your class, meaning you win a competition and beat your freshman classmates, you get 2points. Points will be good for "Bronc Strength" T-shirts, and other prizes. Awards will take place on a monthly basis. I'll have current leaders later this week.

First Competition Today!

Nice job yesterday. Coach Hoff said we had a good turnout, and people worked hard.

Speed training today, along with, our first competition.

BE ON TIME!

"Top Gun" preview.

Good report from coach Hoffman on speed training yesterday..... nice work. I have parent/teacher conferences tonight and will be back for Thursday's speed training. Here's a preview of today's workout; "Top Gun". This workout will NOT be a circuit, you will complete the exercises and reps on your own. Get in groups of three, minimal rest, get through the workout quickly!

“Top Gun”

Warm Up: Sandbag Clean and Squat, 5min.

Training:

1. LOG Bench Press: 4x8

2. Hammer Row: 3x10

3. Slasher to Halo: 3x10

4. GHD Sit Up: 3 x 15

5. Mr. Spectacular: 4x5

Shots from Gargantuan March.

Nice work yesterday! Difficulty of the workouts is increasing..... hopefully your soreness is decreasing. I have parent/teacher conferences today and tomorrow. Coach Hoffman will work speed today. Be on time!

Today's Workout: Gargantuan March!

Here's a preview:

1. Sandbag Get-up

2. Ankles to Bar or Leg Lift.

3. Mr. Spectacular

4. Box Jump w/ or w/o vest.

5. Plyo Push-Up

6. Leg Press

7. Log Bench Press

8. Inverted Row

9. Front Squat

10. Log Push Press

11. Russian Twist

12. GHD Sit-Up

13. Dumbell Eagle