Dale Mabry's NASM OPT

**Dale Mabry** · 04-01-2005, 12:28 PM

Actually, i am doing it assbackwards from what the experts say to see what happens. Plus, I don't notikce much CNS fatigue from the training I am doing.

The recommended progression is from a warm up, to agility drills, to speed work, to weights/conditioning if all done on the same day.

Over a periodized year, the experts also recommend you start with aerobic stuff in the off-season and then slowly make your way to speedwork up until and during the saeson. I have actually found that my body responds better by working on speed first with long rest intervals and slowly but surely bringing my rest intervals down until they match my goal.

I have no idea why your post delts would hurt, could be form or a weakness.

Here is today

Light Warm up

DB Bench-60x8, 90x6, (90x4, 3, 2, 3, 2)-60 seconds rest between each set
DB Row-60x8, 90x8, (90x4, 4, 4, 4, 4)-60 seconds rest between each set
Db Shoulder Press- 40x8, (50x4, 4, 4, 4)-30 seconds rest between each set
Lat Pulldown-105x8, (150x4, 4, 4, 4)-30 seconds rest between each set
Pectoral flye machine-(120x8, 8, 8)-30 seconds rest between each set
Rear Delt Raise Machine-(105x8, 8, 8)-30 seconds rest between each set
Lateral Raise-(20x8, 25x8, 8)-Rest as I need it.

**Dale Mabry** · 04-04-2005, 12:39 PM

Oh yeah, new focus. Played tennis today, my abductors are weak in relation to my adductors. I will be remedying this immediately.

**Dale Mabry** · 04-04-2005, 03:31 PM

Whew, just got done legs...

Squat-135x8G, 225x8G, 225x8G, 275x8, 275x8, 225x8G, 225x8G
SLDL-135x8G, 225 4 sets of 8G
1 Legged Press-160x8, 175x8, 190x8

The G means that I performed the set with a green therapy band wrapped around my legs at the knees. I also did some random lateral movements with the band still around my legs imediately after the set.

Played tennis for 2 hours this am too, you could say I am fatigued a bit.

PreMier · 04-04-2005, 05:17 PM

So the band was to help the abductors? Thats pretty interesting..

**Dale Mabry** · 04-04-2005, 06:53 PM

Yeah, I will let you know how it works out tomorrow wrt soreness.

Yanick · 04-05-2005, 12:26 PM

Quote:

Originally Posted by Dale Mabry

Actually, i am doing it assbackwards from what the experts say to see what happens. Plus, I don't notikce much CNS fatigue from the training I am doing.

The recommended progression is from a warm up, to agility drills, to speed work, to weights/conditioning if all done on the same day.

yea thats why i decided to ask. but i guess its all really theory...the more i'm reading and learning about sports conditioning the more i learn that nothing is set in stone.

Quote:

Originally Posted by Dale

Over a periodized year, the experts also recommend you start with aerobic stuff in the off-season and then slowly make your way to speedwork up until and during the saeson. I have actually found that my body responds better by working on speed first with long rest intervals and slowly but surely bringing my rest intervals down until they match my goal.

makes sense, you know yourself better than anybody.

Quote:

Originally Posted by Dale

I have no idea why your post delts would hurt, could be form or a weakness.

that always puzzled me as well. you think i might be using too much arms? i really don't know much about sprinting form. i just read an article or two saying that plantar flexion could help with speed, other than that i just "run really fast"

**Dale Mabry** · 04-05-2005, 02:54 PM

How high are you pumping your arms up, and are they crossing in front of you? They should go up to about chin level and should stay at the sides, ie, they should not come across your body.

Yanick · 04-05-2005, 06:02 PM

Quote:

Originally Posted by Dale Mabry

How high are you pumping your arms up, and are they crossing in front of you? They should go up to about chin level and should stay at the sides, ie, they should not come across your body.

yes i did bring them across my body. i'll have to work on that and maybe the height part too but i'm not sure about that one.

**Dale Mabry** · 04-06-2005, 09:04 AM

It makes sense that you may get some pain if you bring them across your body. I used to do that all the time when I was younger and less informed on running technique, which was way back in November of 2004.

Yanick · 04-06-2005, 01:02 PM

Quote:

Originally Posted by Dale Mabry

It makes sense that you may get some pain if you bring them across your body. I used to do that all the time when I was younger and less informed on running technique, which was way back in November of 2004.

sweet. yeah way back in 2k4 i didn't no anything about running period.

it looks like i'm gonna start sprinting, so you have any other advice for me on form?

**Dale Mabry** · 04-06-2005, 03:15 PM

www.charliefrancis.com has alot of info. Only problem with that site is that alot of high schoolers go there and think he is a god or something, but most of them post on BB.com and not there. You have to register to browse the forums.

With the sprinting, the most important thing is doing it slowly first to get the proper form. One interesting thing I noticed was that when I made a conscious effort to cycle my legs so that my calves hit my hams at the top of the movement (I think it is called the recovery), I instantly came right into form. The only other thing is making sure the right arm comes up when the left leg is up, and vice versa. I actually didn't know that, that is what happens when you just focus on weight training stuff for 8 years.

After 2 weeks of doing form runs, I was noticeably faster. I started them at about 50% effort and worked up to full speed by the second week. Make sure you warm up extra very well, too, I ended up hurting my knee the first time out.

Here is today...

DB Shoulder Press-40x8, 3 sets of 45x8 with 30 seconds rest, 2 sets with only 6 reps
DB Curl-35x8, 35x8 5 sets, 30 seconds rest between sets
1-arm cable tri pulldown-5 sets 30x8, 30 seconds rest between sets
Cable Lat raise-4 sets 27.5x8, 30 seconds rest between sets
1 arm preacher curl (Machine)-4 sets 30x8, 30 seconds rest between sets
1 arm extension (Machine)-2 sets 30x8, 2 sets 40x8, 30 seconds rest between sets
DB Rear Delt Raise-3 sets 35x8, 30 seconds rest between sets

**Dale Mabry** · 04-07-2005, 08:53 AM

Played tennis today for 90 minutes, did a bit of agility after...

80% sprints over 3 courts-4 reps
Baseline Side Shuffle (L, L, R, R)-4 reps
Baseline crossover (same as pro agility)-4 reps
Baseline Side Shuffle (Green Band)-4 reps

Of particular note, I was focusing extra hard on my footwork while playing and I played better. I just focused on forming positive angles (Which is a misnomer if you ask me, what they are referring to is making acute angles with your joints in the direction you are moving).

I ate chinese food last night. Apparently, I'm mature enough to cheat these days. I only ate half of one combination and then threw it out when I was satisfied. I weighed 211 today which is what I weighed yesterday.

Yanick · 04-07-2005, 09:06 AM

Quote:

Originally Posted by Dale Mabry

www.charliefrancis.com has alot of info. Only problem with that site is that alot of high schoolers go there and think he is a god or something, but most of them post on BB.com and not there. You have to register to browse the forums.

With the sprinting, the most important thing is doing it slowly first to get the proper form. One interesting thing I noticed was that when I made a conscious effort to cycle my legs so that my calves hit my hams at the top of the movement (I think it is called the recovery), I instantly came right into form. The only other thing is making sure the right arm comes up when the left leg is up, and vice versa. I actually didn't know that, that is what happens when you just focus on weight training stuff for 8 years.

After 2 weeks of doing form runs, I was noticeably faster. I started them at about 50% effort and worked up to full speed by the second week. Make sure you warm up extra very well, too, I ended up hurting my knee the first time out.

Here is today...

DB Shoulder Press-40x8, 3 sets of 45x8 with 30 seconds rest, 2 sets with only 6 reps
DB Curl-35x8, 35x8 5 sets, 30 seconds rest between sets
1-arm cable tri pulldown-5 sets 30x8, 30 seconds rest between sets
Cable Lat raise-4 sets 27.5x8, 30 seconds rest between sets
1 arm preacher curl (Machine)-4 sets 30x8, 30 seconds rest between sets
1 arm extension (Machine)-2 sets 30x8, 2 sets 40x8, 30 seconds rest between sets
DB Rear Delt Raise-3 sets 35x8, 30 seconds rest between sets

sweet. thanks for the link, i'm gonna check it out. i never thought there was so much to running form, sounds cool.

**Dale Mabry** · 04-08-2005, 11:59 AM

Same Warm up 1x thru

Agility Drills-30 seconds rest between sets, 60 seconds between exercises. 10 yard distance, start in middle.

Lateral shuffle (L,L,R,R)-2 starting each side
Lateral crossover (L,R,R,L)-2 starting each side
Lateral shuffle (L,R,R,L)-2 starting each side
Lateral crossover (L,L,R,R)-2 starting each side

Total reps-36 shuffle, 36 crossover (18 each side each movement)

After all of this my ass hit the floor for a good 4-5 minutes. I figured I would be fine, but on the last set of crossovers I looked like a retarded ballerina.

Weights-

Bench Press-135x8, 225 (4,4,4,4) 45 second between sets, cheated on very last rep
V-Bar Rows-120x8, 210 (4,4,4,4) same rest as above
Pectoral Fly (Machine)-120x8, 165 (4,4,4,4) 30 seconds rest between sets, increase weight next workout.
Lat Pulldown-120x8, 180 (4,4,4,4) same rest as above, increase weight

EDIT: I forgot I am going to try something I read wrt a recovery journal. I will try to do this every day I train or do activity, but I am bad at being structured. I wanna see what works.

Hours of sleep- 7.5
Sleep quality- 7
Sleep interrupted- 1
Muscle soreness- 4
Joint soreness- 1
Geneal fatigue- 1
Desire to train- 7
Motivation- 6
Morning HR- didn't do
Bodyweight- 211.4

**Dale Mabry** · 04-10-2005, 06:08 PM

Well, I played tennis at 9am. I was very fast, but I hit the ball like shit. I think I need to retool.

Hours of sleep- 7.5
Sleep quality- 7.5
Sleep interrupted-
Muscle soreness- 3
Joint soreness- 1
General fatigue- 1
Desire to train- 7
Motivation- 6
Morning HR- didn't do
Bodyweight- ?

**Dale Mabry** · 04-11-2005, 02:09 PM

Today-

No tennis, hitting partner sick

7 am
Same warm-up

Practiced serving f0r 30 minutes

Agility drills-Conditioning (30 second rest between sets, 60 seconds between exercises)
Lateral Shuffles (L,L,R,R)- 4
Lateral Crossover (L,Rx2,L)- 4
Lateral Shuffle (L,Rx2,L)- 4
Lateral Crossover (L,L,R,R)- 4

Agility Drills-Form (Near complete recovery)
T-Drill
w/open step- 4 (2 each side)
w/split step left- 4
w/split step right- 4
Box Drill- 4 each side

Weights @ 12:45pm
Squats- 135x8, 225x8, 275(6,8,6,8)
SLDL- 225 (8,8,8,8,8)
Handle Oblique twist- 40(12,12,12)
1-leg squat- (2,3)
1-leg press- 95(8,8)

Recovery
Hours of sleep- 7.5
Sleep quality- 8.0
Sleep interrupted- 2
Muscle soreness- 1.5
Joint soreness- 1
General fatigue- 2
Desire to train- 8.5
Motivation- 8
Morning HR- 54
Bodyweight- 210.8

**Dale Mabry** · 04-13-2005, 01:12 PM

Today

7am-
Same Warm up

Tennis for 75 minutes

Agility Drills (Form-Full recovery)

Pro Agility (Shuffle)-4 sets each side
Pro Agility- 4 sets each side

Agility Drills (Conditioning-30 seconds between sets, 60 seconds between exercises)

Agility Ladder
Icky Shuffle-4 sets up and back
2ins-4 sets up and back
Boxer Drill-4 sets up and back
Ali Shuffle ( 1 foot in each square)-4 sets up and back

Weights-12:30pm
DB Shoulder Press-35x8, 45(8,8,8,7) 30 seconds rest between sets
DB Curl-40(8,8,8,8) 30 seconds rest between sets
Cable tri extension (No handle)- 40 (8,8,8,8) 25 seconds rest between sets
Rear delt raise (Machine)-120(8,8,8,6) 30 seconds rest between sets
Cable Rope Hammer Curl-90(8,8,8,8) 25 seconds rest between sets
ri Pushdown (On dip assist)-90(8,8,8,8) 25 seconds rest between sets

Recovery
Hours of sleep- 6:50
Sleep quality- 7.0
Sleep interrupted- 1
Muscle soreness- 3
Joint soreness- 3
General fatigue- 2
Desire to train- 8.5
Motivation- 8
Morning HR- ??
Bodyweight- 210.8

Yanick · 04-15-2005, 11:00 AM

Quote:

Originally Posted by Dale Mabry

Today

7am-
Same Warm up

Tennis for 75 minutes

Agility Drills (Form-Full recovery)

Pro Agility (Shuffle)-4 sets each side
Pro Agility- 4 sets each side

Agility Drills (Conditioning-30 seconds between sets, 60 seconds between exercises)

Agility Ladder
Icky Shuffle-4 sets up and back
2ins-4 sets up and back
Boxer Drill-4 sets up and back
Ali Shuffle ( 1 foot in each square)-4 sets up and back

Weights-12:30pm
DB Shoulder Press-35x8, 45(8,8,8,7) 30 seconds rest between sets
DB Curl-40(8,8,8,8) 30 seconds rest between sets
Cable tri extension (No handle)- 40 (8,8,8,8) 25 seconds rest between sets
Rear delt raise (Machine)-120(8,8,8,6) 30 seconds rest between sets
Cable Rope Hammer Curl-90(8,8,8,8) 25 seconds rest between sets
ri Pushdown (On dip assist)-90(8,8,8,8) 25 seconds rest between sets

Recovery
Hours of sleep- 6:50
Sleep quality- 7.0
Sleep interrupted- 1
Muscle soreness- 3
Joint soreness- 3
General fatigue- 2
Desire to train- 8.5
Motivation- 8
Morning HR- ??
Bodyweight- 210.8

Hey Dale, anyway you can show me what some of these drills are? i'm also probably going to steal that recovery questionnaire thing, do you do it the morning of activity or morning after activity?

**Dale Mabry** · 04-15-2005, 11:28 AM

Yes, in the morning I do it.

I can describe the drills for you as well as I can.

Pro agility is what they use at the NFL combine. You mark off a 10yd field with 2 cones and start in the middle. You turn in one direction, go to the cone, switch back in the opposite direction, go all the way to the other cone, turn back, and run back to where you started. The shuffle version is just side shuffling instead of planting and turning.

For the other stuff you need either an agility ladder or you can mark off a 10 yard straightaway with sticks in the same manner as the aldder. On Amazon.com I got a cheap ladder for $30 and it was a great investment.

Icky Shuffle is like the dance Icky Woods used to do in the end zone and is pretty hard to describe.

2-ins are just moving forward through the ladder and hitting every square with each foot. So you go left foot box 1, right foot box 1, left foot box 2, right foot box 2. Ver quick and always on the balls of your feet, which is how you should do all ladder drills once you get the form and sequencing down.

Boxer Drill-Honestly, I just didn't know what to name this. It is a hoping drill where you start with the left foot in box 1, hop laterally to your left and land with your right foot in box 2. You will look like a boxer dancing if you do it right.

Ali Shuffle-In this one, you are facing the side of the ladder instead of right in front of it (The ladder will be from left to right instead of straight ahead). The way to do this by the book is to start with your left foot in box 1, scissor your legs so that your left foot comes out of the ladder and your right foot goes into the box the left one was in. While you do this, you will be moving slightly lateral so that when you scissor your legs again, your left foot goes into box 2 and your right foot is outside of the ladder near where the rung is. This version is similar to the 2-ins in that each foot will go in each box, The version I did, only one foot goes in each box, so that the left foot goes into box 1, right foot in box 2, left foot in box 3, etc. This works hip rotation a little more which is a trait I would like to improve for the tennis.

Recovery
Hours of sleep- 6:50
Sleep quality- 3
Sleep interrupted- 3
Muscle soreness- 3
Joint soreness- 3
General fatigue- 6
Desire to train- 0
Motivation- 0
Morning HR- ??
Bodyweight- ??

I got shitfaced last night, which is reflected in this.

**P-funk** · 04-15-2005, 01:26 PM

Quote:

Originally Posted by Yanick

Hey Dale, anyway you can show me what some of these drills are? i'm also probably going to steal that recovery questionnaire thing, do you do it the morning of activity or morning after activity?

yan, a lot of these are in the NASM videos that you got with your certification package, remeber. if you don't have them I do.

dale, all these sports specfic drills are great. Are you currently playing any sports? Like I have some friends that where varsity D1 soccer players adn still play in intense rec leagues so they do stuff like this along with olympic lifting programs to stay ontop of thier skills. Are you just doing these for fun or to mix up old workouts?

**Dale Mabry** · 04-15-2005, 01:36 PM

A little bit of both. I started playing tennis again in July. It is amazing to me, I was already faster than most anyone at the courts to begin with, including the tennis team, now it is insane how fast I can get around the court. That pro-agility drill has helped me immensely.

I was using my ladder on Wednesday and one of the tennis pro's came over and talked with me about some of the drills I was doing. I see him using the ladder for conditioning every so often and he wanted to know some things about speed. He said he could tell a big difference in how fast I am now compared to last summer.

I'm playing in a flag football league too and it seems to be helping that too.

**Dale Mabry** · 04-15-2005, 01:40 PM

Yan is getting NASM certified? Sweet. I am kicking around the PES cert, but I don't know if they will consider my degree or not. I will have to petition regardless.

**P-funk** · 04-15-2005, 01:45 PM

Quote:

Originally Posted by Dale Mabry

Yan is getting NASM certified? Sweet. I am kicking around the PES cert, but I don't know if they will consider my degree or not. I will have to petition regardless.

yan IS nasm certified. he did it when i did it.

**Dale Mabry** · 04-15-2005, 01:51 PM

Even better. Yan is a PT then? So is that horrible warehouse job of his at Bally's?

04-01-2005, 12:28 PM	#241
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Actually, i am doing it assbackwards from what the experts say to see what happens. Plus, I don't notikce much CNS fatigue from the training I am doing. The recommended progression is from a warm up, to agility drills, to speed work, to weights/conditioning if all done on the same day. Over a periodized year, the experts also recommend you start with aerobic stuff in the off-season and then slowly make your way to speedwork up until and during the saeson. I have actually found that my body responds better by working on speed first with long rest intervals and slowly but surely bringing my rest intervals down until they match my goal. I have no idea why your post delts would hurt, could be form or a weakness. Here is today Light Warm up DB Bench-60x8, 90x6, (90x4, 3, 2, 3, 2)-60 seconds rest between each set DB Row-60x8, 90x8, (90x4, 4, 4, 4, 4)-60 seconds rest between each set Db Shoulder Press- 40x8, (50x4, 4, 4, 4)-30 seconds rest between each set Lat Pulldown-105x8, (150x4, 4, 4, 4)-30 seconds rest between each set Pectoral flye machine-(120x8, 8, 8)-30 seconds rest between each set Rear Delt Raise Machine-(105x8, 8, 8)-30 seconds rest between each set Lateral Raise-(20x8, 25x8, 8)-Rest as I need it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-04-2005, 12:39 PM	#242
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Oh yeah, new focus. Played tennis today, my abductors are weak in relation to my adductors. I will be remedying this immediately.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-04-2005, 03:31 PM	#243
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Whew, just got done legs... Squat-135x8G, 225x8G, 225x8G, 275x8, 275x8, 225x8G, 225x8G SLDL-135x8G, 225 4 sets of 8G 1 Legged Press-160x8, 175x8, 190x8 The G means that I performed the set with a green therapy band wrapped around my legs at the knees. I also did some random lateral movements with the band still around my legs imediately after the set. Played tennis for 2 hours this am too, you could say I am fatigued a bit.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-04-2005, 05:17 PM	#244
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	So the band was to help the abductors? Thats pretty interesting..
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-04-2005, 06:53 PM	#245
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I will let you know how it works out tomorrow wrt soreness.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-05-2005, 02:54 PM	#247
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	How high are you pumping your arms up, and are they crossing in front of you? They should go up to about chin level and should stay at the sides, ie, they should not come across your body.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-06-2005, 09:04 AM	#249
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	It makes sense that you may get some pain if you bring them across your body. I used to do that all the time when I was younger and less informed on running technique, which was way back in November of 2004.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-06-2005, 03:15 PM	#251
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	www.charliefrancis.com has alot of info. Only problem with that site is that alot of high schoolers go there and think he is a god or something, but most of them post on BB.com and not there. You have to register to browse the forums. With the sprinting, the most important thing is doing it slowly first to get the proper form. One interesting thing I noticed was that when I made a conscious effort to cycle my legs so that my calves hit my hams at the top of the movement (I think it is called the recovery), I instantly came right into form. The only other thing is making sure the right arm comes up when the left leg is up, and vice versa. I actually didn't know that, that is what happens when you just focus on weight training stuff for 8 years. After 2 weeks of doing form runs, I was noticeably faster. I started them at about 50% effort and worked up to full speed by the second week. Make sure you warm up extra very well, too, I ended up hurting my knee the first time out. Here is today... DB Shoulder Press-40x8, 3 sets of 45x8 with 30 seconds rest, 2 sets with only 6 reps DB Curl-35x8, 35x8 5 sets, 30 seconds rest between sets 1-arm cable tri pulldown-5 sets 30x8, 30 seconds rest between sets Cable Lat raise-4 sets 27.5x8, 30 seconds rest between sets 1 arm preacher curl (Machine)-4 sets 30x8, 30 seconds rest between sets 1 arm extension (Machine)-2 sets 30x8, 2 sets 40x8, 30 seconds rest between sets DB Rear Delt Raise-3 sets 35x8, 30 seconds rest between sets
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-07-2005, 08:53 AM	#252
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Played tennis today for 90 minutes, did a bit of agility after... 80% sprints over 3 courts-4 reps Baseline Side Shuffle (L, L, R, R)-4 reps Baseline crossover (same as pro agility)-4 reps Baseline Side Shuffle (Green Band)-4 reps Of particular note, I was focusing extra hard on my footwork while playing and I played better. I just focused on forming positive angles (Which is a misnomer if you ask me, what they are referring to is making acute angles with your joints in the direction you are moving). I ate chinese food last night. Apparently, I'm mature enough to cheat these days. I only ate half of one combination and then threw it out when I was satisfied. I weighed 211 today which is what I weighed yesterday.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-08-2005, 11:59 AM	#254
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Same Warm up 1x thru Agility Drills-30 seconds rest between sets, 60 seconds between exercises. 10 yard distance, start in middle. Lateral shuffle (L,L,R,R)-2 starting each side Lateral crossover (L,R,R,L)-2 starting each side Lateral shuffle (L,R,R,L)-2 starting each side Lateral crossover (L,L,R,R)-2 starting each side Total reps-36 shuffle, 36 crossover (18 each side each movement) After all of this my ass hit the floor for a good 4-5 minutes. I figured I would be fine, but on the last set of crossovers I looked like a retarded ballerina. Weights- Bench Press-135x8, 225 (4,4,4,4) 45 second between sets, cheated on very last rep V-Bar Rows-120x8, 210 (4,4,4,4) same rest as above Pectoral Fly (Machine)-120x8, 165 (4,4,4,4) 30 seconds rest between sets, increase weight next workout. Lat Pulldown-120x8, 180 (4,4,4,4) same rest as above, increase weight EDIT: I forgot I am going to try something I read wrt a recovery journal. I will try to do this every day I train or do activity, but I am bad at being structured. I wanna see what works. Hours of sleep- 7.5 Sleep quality- 7 Sleep interrupted- 1 Muscle soreness- 4 Joint soreness- 1 Geneal fatigue- 1 Desire to train- 7 Motivation- 6 Morning HR- didn't do Bodyweight- 211.4 Last edited by Dale Mabry : 04-08-2005 at 12:14 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-10-2005, 06:08 PM	#255
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Well, I played tennis at 9am. I was very fast, but I hit the ball like shit. I think I need to retool. Hours of sleep- 7.5 Sleep quality- 7.5 Sleep interrupted- Muscle soreness- 3 Joint soreness- 1 General fatigue- 1 Desire to train- 7 Motivation- 6 Morning HR- didn't do Bodyweight- ?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-11-2005, 02:09 PM	#256
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- No tennis, hitting partner sick 7 am Same warm-up Practiced serving f0r 30 minutes Agility drills-Conditioning (30 second rest between sets, 60 seconds between exercises) Lateral Shuffles (L,L,R,R)- 4 Lateral Crossover (L,Rx2,L)- 4 Lateral Shuffle (L,Rx2,L)- 4 Lateral Crossover (L,L,R,R)- 4 Agility Drills-Form (Near complete recovery) T-Drill w/open step- 4 (2 each side) w/split step left- 4 w/split step right- 4 Box Drill- 4 each side Weights @ 12:45pm Squats- 135x8, 225x8, 275(6,8,6,8) SLDL- 225 (8,8,8,8,8) Handle Oblique twist- 40(12,12,12) 1-leg squat- (2,3) 1-leg press- 95(8,8) Recovery Hours of sleep- 7.5 Sleep quality- 8.0 Sleep interrupted- 2 Muscle soreness- 1.5 Joint soreness- 1 General fatigue- 2 Desire to train- 8.5 Motivation- 8 Morning HR- 54 Bodyweight- 210.8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-13-2005, 01:12 PM	#257
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today 7am- Same Warm up Tennis for 75 minutes Agility Drills (Form-Full recovery) Pro Agility (Shuffle)-4 sets each side Pro Agility- 4 sets each side Agility Drills (Conditioning-30 seconds between sets, 60 seconds between exercises) Agility Ladder Icky Shuffle-4 sets up and back 2ins-4 sets up and back Boxer Drill-4 sets up and back Ali Shuffle ( 1 foot in each square)-4 sets up and back Weights-12:30pm DB Shoulder Press-35x8, 45(8,8,8,7) 30 seconds rest between sets DB Curl-40(8,8,8,8) 30 seconds rest between sets Cable tri extension (No handle)- 40 (8,8,8,8) 25 seconds rest between sets Rear delt raise (Machine)-120(8,8,8,6) 30 seconds rest between sets Cable Rope Hammer Curl-90(8,8,8,8) 25 seconds rest between sets ri Pushdown (On dip assist)-90(8,8,8,8) 25 seconds rest between sets Recovery Hours of sleep- 6:50 Sleep quality- 7.0 Sleep interrupted- 1 Muscle soreness- 3 Joint soreness- 3 General fatigue- 2 Desire to train- 8.5 Motivation- 8 Morning HR- ?? Bodyweight- 210.8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-15-2005, 11:28 AM	#259
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yes, in the morning I do it. I can describe the drills for you as well as I can. Pro agility is what they use at the NFL combine. You mark off a 10yd field with 2 cones and start in the middle. You turn in one direction, go to the cone, switch back in the opposite direction, go all the way to the other cone, turn back, and run back to where you started. The shuffle version is just side shuffling instead of planting and turning. For the other stuff you need either an agility ladder or you can mark off a 10 yard straightaway with sticks in the same manner as the aldder. On Amazon.com I got a cheap ladder for $30 and it was a great investment. Icky Shuffle is like the dance Icky Woods used to do in the end zone and is pretty hard to describe. 2-ins are just moving forward through the ladder and hitting every square with each foot. So you go left foot box 1, right foot box 1, left foot box 2, right foot box 2. Ver quick and always on the balls of your feet, which is how you should do all ladder drills once you get the form and sequencing down. Boxer Drill-Honestly, I just didn't know what to name this. It is a hoping drill where you start with the left foot in box 1, hop laterally to your left and land with your right foot in box 2. You will look like a boxer dancing if you do it right. Ali Shuffle-In this one, you are facing the side of the ladder instead of right in front of it (The ladder will be from left to right instead of straight ahead). The way to do this by the book is to start with your left foot in box 1, scissor your legs so that your left foot comes out of the ladder and your right foot goes into the box the left one was in. While you do this, you will be moving slightly lateral so that when you scissor your legs again, your left foot goes into box 2 and your right foot is outside of the ladder near where the rung is. This version is similar to the 2-ins in that each foot will go in each box, The version I did, only one foot goes in each box, so that the left foot goes into box 1, right foot in box 2, left foot in box 3, etc. This works hip rotation a little more which is a trait I would like to improve for the tennis. Recovery Hours of sleep- 6:50 Sleep quality- 3 Sleep interrupted- 3 Muscle soreness- 3 Joint soreness- 3 General fatigue- 6 Desire to train- 0 Motivation- 0 Morning HR- ?? Bodyweight- ?? I got shitfaced last night, which is reflected in this.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-15-2005, 01:36 PM	#261
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	A little bit of both. I started playing tennis again in July. It is amazing to me, I was already faster than most anyone at the courts to begin with, including the tennis team, now it is insane how fast I can get around the court. That pro-agility drill has helped me immensely. I was using my ladder on Wednesday and one of the tennis pro's came over and talked with me about some of the drills I was doing. I see him using the ladder for conditioning every so often and he wanted to know some things about speed. He said he could tell a big difference in how fast I am now compared to last summer. I'm playing in a flag football league too and it seems to be helping that too.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-15-2005, 01:40 PM	#262
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yan is getting NASM certified? Sweet. I am kicking around the PES cert, but I don't know if they will consider my degree or not. I will have to petition regardless.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-15-2005, 01:51 PM	#264
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Even better. Yan is a PT then? So is that horrible warehouse job of his at Bally's?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...