Dale Mabry's Athletic Endeavor...

**Dale Mabry** · 01-16-2006, 01:32 PM

So, new journal, new program. Just watched a couple of videos and want to implement some of the stuff.

Agility stuff-Mornings
Warm-up-All 20 yds
High knee walk
HIgh knee skip
HIgh knee run
heel ups
Straight leg skip
Backward Run
Back peddle
Single leg march
Inch Worm

Lean/Fall/Run-5 on each side
Form Sprints 30yds-5 sprints
T Drill
Box Drill

Plyometrics-1 day during the week, maybe Fridays
1-leg lateral hop over barrier 4x5
Depth Jump 4x5
Frog Jumps 4x5
Single leg hurdle hop 4x5

Weight training
Monday-
Power Cleans 4x3
High Pulls 3x6
BB Row 3x6
Lat Pulldown 3x8
BB Curls-3x8

Wednesday-
Jump Squats-4x3
Front Squats-3x6
Hip Flexion-2x8
Reverse Hypers-2x8
Leg Extension-2x8
Leg Curls-2x8

Friday-
Bench Throw-4x3
Incline Bench Press-3x6
Standing DB Shoulder Press-3x6
Dips-2x8
Lateral Raise-2x8

This will last for 3-4 weeks, then I will change it. I want to be able to run faster, and be more agile. My goal will be to do 1 plyometric session a week, working up to 2-3. I will drop weight training volume siginificantly for that.

**CowPimp** · 01-16-2006, 10:55 PM

What videos did you get ideas from?

Also, what are inch worms? I've heard of those.

Looks like a cool routine. Are you gearing it toward any sort of sport in particular? Also, what are you using to gauge speed? Am I asking enough questions? Would you like some Grey Poupon?

Seanp156 · 01-17-2006, 12:34 AM

Inch worms are a pain in the ass... I had to do them during my shoulder/hip physical therapy over the summer... Basically, you start like a pushup, then you walk with your legs forward till your butts sticking out in the air(keeping your hands in place), then you procede to move forward with your arms(while keeping your legs in place), and repeat... It's pretty tough. Don't think I've ever seen it done in my gym before though.

J'Bo · 01-17-2006, 01:09 AM

Love the routine.

I am gonna try those worms

**CowPimp** · 01-17-2006, 01:19 AM

Quote:

Originally Posted by Seanp156

Inch worms are a pain in the ass... I had to do them during my shoulder/hip physical therapy over the summer... Basically, you start like a pushup, then you walk with your legs forward till your butts sticking out in the air(keeping your hands in place), then you procede to move forward with your arms(while keeping your legs in place), and repeat... It's pretty tough. Don't think I've ever seen it done in my gym before though.

Nice. I'll probably throw that in my circuit stuff some time.

Seanp156 · 01-17-2006, 02:09 AM

Quote:

Originally Posted by J'Bo

Love the routine.

I am gonna try those worms

Quote:

Originally Posted by CowPimp

Nice. I'll probably throw that in my circuit stuff some time.

You two have fun with that...

**P-funk** · 01-17-2006, 03:18 AM

which videos did you watch? I ordered the sports power book by sandler.

Inch worms are bad ass!

**Dale Mabry** · 01-17-2006, 07:38 AM

Weightlifting combinations for multiple sports By Roger Marandino

Linear Speed by Mike Boyle and Walter Norton Jr

Got alot of cool info on running, but the videos just seem to give you movement ideas, they don't really go into sets and reps. The guy in the Weightlifting video looks like he is pretty badass. I would guess him to be around 250lbs and he did a jump to box on a 42" box after a set of cleans.

I am going to do hand timed 40yds and 20yds to gauge progress, but I am not going to start timing stuff until I get form perfect.

**P-funk** · 01-17-2006, 08:44 AM

did the videos come with the book or seperate? Where did you purchase them from? barnes and noble?

**P-funk** · 01-17-2006, 08:45 AM

you might want to check out some of Vern Gambetta's books on speed training, athletic training and medecine ball training. Dude has written some great sport specific stuff.

**Dale Mabry** · 01-17-2006, 09:00 AM

I just bought the videos thru perform better, but they do have accompanying books. Vern Gambetta has some good stuff too, but I am not buying anymore videos thru perform better, the quality is very low. He has some great stuff on ptonthenet that I have stolen from time to time.

**P-funk** · 01-17-2006, 09:04 AM

Quote:

Originally Posted by Dale Mabry

I just bought the videos thru perform better, but they do have accompanying books. Vern Gambetta has some good stuff too, but I am not buying anymore videos thru perform better, the quality is very low. He has some great stuff on ptonthenet that I have stolen from time to time.

he has good stuff on his web page also. You can get his books at barnesandnoble.com. they have them used from out of print retailers.

I am going to see strength coach Lee Taft speak this sunday through work. he is a speed and running guy. I don't know much about him but my friends that played D1 soccer all say he is a bad ass.

The Monkey Man · 01-17-2006, 11:31 AM

**Dale Mabry** · 01-17-2006, 12:22 PM

Today-

Agility stuff-Mornings
Warm-up-All 20 yds except inchworms 10 yds.
High knee walk
HIgh knee skip
HIgh knee run
heel ups
Straight leg skip
Backward Run
Back peddle
Single leg march
Inch Worm

Lean/Fall/Run-3 on each side
Form Sprints 30yds-5 sprints
T Drill
Box Drill

Resistance training
Power Cleans 185 4x3
High Pulls 135 3x6
BB Row 185 3x6
Lat Pulldown 180 3x8
BB Curls-95 3x8

I relly need to do the agiloity stuff outdoors, the gym floor is too slick for me too cut properly.

**P-funk** · 01-17-2006, 12:50 PM

how much time are you leaving between speed/agility work and resistance training (if any)? It muse be hard to train them back to back if that is what you are doing.

lean/fall/run...NICE!!

**Dale Mabry** · 01-17-2006, 12:53 PM

Like 5-10 minutes when it is raining and I have to train inside. If it is not raining, I will do it outside since the traction is better and I can do it before work. I hope it doesn't rain very often.

I went too fast on the warm up, my lungs were burning, otherwise everything else was fine.

**Dale Mabry** · 01-18-2006, 07:03 PM

Today-Warmed up, yadda yadda

Jump Squats-115 4x3
Front Squats-205 3x6
Hip Flexion-100 3x8
Reverse Hypers-45 3x8
Leg Extension-195 3x8
Leg Curl-195 3x8

**P-funk** · 01-18-2006, 07:50 PM

with the jump squats, are they in rapid succesion (minimizing ground contact)? Or are you jumping, landing and lowering down into a squat position and exploding back up?

**Dale Mabry** · 01-18-2006, 08:29 PM

Quick eccentric into a concentric, land, reset feet, repeat.

**CowPimp** · 01-18-2006, 10:46 PM

I like the routine. I'm going to have to try something like this if I don't get the PL competition bug too badly.

**Dale Mabry** · 01-19-2006, 08:22 AM

Did you try the inchworms, I forgot how hard those mofos were, had to cut it down to 10 yds until I drop a bit more tonnage, last time I did them I was 15lbs lighter.

**Dale Mabry** · 01-19-2006, 12:41 PM

Today-

Warm-up-All 20 yds
High knee walk
HIgh knee skip
HIgh knee run
heel ups
Straight leg skip
Backward Run
Back peddle
Single leg march
Inch Worm

Plyometrics-Did these today since it is a day off weights.
1-leg lateral hop over barrier 4x4
Depth Jump 4x4
Frog Jumps 4x4
Single leg hurdle hop 4x4

Agility-
Form Sprints 15yds-4 sprints
T Drill- 2
Box Drill- 2

Cut agility in half since I was doing plyos. I also changed plyo reps so that I was getting between 80-100 reps in, I was doiing too much before since I didn't take into account that some of them were per leg. My sprints were shorter so that I could work on start up speed, which went very well. I also played rebound with my reaction ball for about 15 minutes, that shit is tiring.

**Dale Mabry** · 01-20-2006, 09:01 AM

Damn, my ant tib's a re so sore today, I must have been running improperly before, I don't know that they have ever been this sore.

**CowPimp** · 01-20-2006, 09:28 AM

Quote:

Originally Posted by Dale Mabry

Did you try the inchworms, I forgot how hard those mofos were, had to cut it down to 10 yds until I drop a bit more tonnage, last time I did them I was 15lbs lighter.

I haven't thrown them into my routine yet, but I did try them while I was on shift just for the Hell of it. I will definitely be using those. Deceptively hard movement!

Nice looking routine by the way. Care to drop a link regarding proper running form? I probably do it all fucked up, heh.

**Dale Mabry** · 01-20-2006, 10:25 AM

http://www.brianmac.demon.co.uk/sprints/index.htm

There are pics of form at the bottom.

**Dale Mabry** · 01-20-2006, 05:18 PM

Friday-
Bench Throw-90+ smith bar 4x4
Incline Bench Press-205 4, 6, 6
Standing DB Shoulder Press-65 3x6
Dips-BW 2x8
Lateral Raise-30s 2x8

I havent't done incline or dips in forever. First set of incline was tough, but once I got form back down, 6 was pretty easy, I may add 5-10lbs next week. I was surprised how hard dips were, the were very rough on my shoulders, but felt good to do them again.

01-16-2006, 01:32 PM	#1
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Dale Mabry's Athletic Endeavor... So, new journal, new program. Just watched a couple of videos and want to implement some of the stuff. Agility stuff-Mornings Warm-up-All 20 yds High knee walk HIgh knee skip HIgh knee run heel ups Straight leg skip Backward Run Back peddle Single leg march Inch Worm Lean/Fall/Run-5 on each side Form Sprints 30yds-5 sprints T Drill Box Drill Plyometrics-1 day during the week, maybe Fridays 1-leg lateral hop over barrier 4x5 Depth Jump 4x5 Frog Jumps 4x5 Single leg hurdle hop 4x5 Weight training Monday- Power Cleans 4x3 High Pulls 3x6 BB Row 3x6 Lat Pulldown 3x8 BB Curls-3x8 Wednesday- Jump Squats-4x3 Front Squats-3x6 Hip Flexion-2x8 Reverse Hypers-2x8 Leg Extension-2x8 Leg Curls-2x8 Friday- Bench Throw-4x3 Incline Bench Press-3x6 Standing DB Shoulder Press-3x6 Dips-2x8 Lateral Raise-2x8 This will last for 3-4 weeks, then I will change it. I want to be able to run faster, and be more agile. My goal will be to do 1 plyometric session a week, working up to 2-3. I will drop weight training volume siginificantly for that.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-16-2006, 10:55 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	What videos did you get ideas from? Also, what are inch worms? I've heard of those. Looks like a cool routine. Are you gearing it toward any sort of sport in particular? Also, what are you using to gauge speed? Am I asking enough questions? Would you like some Grey Poupon?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-17-2006, 12:34 AM	#3
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Inch worms are a pain in the ass... I had to do them during my shoulder/hip physical therapy over the summer... Basically, you start like a pushup, then you walk with your legs forward till your butts sticking out in the air(keeping your hands in place), then you procede to move forward with your arms(while keeping your legs in place), and repeat... It's pretty tough. Don't think I've ever seen it done in my gym before though.
	My Journal

01-17-2006, 01:09 AM	#4
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Love the routine. I am gonna try those worms
	....and thats my $.02

01-17-2006, 03:18 AM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	which videos did you watch? I ordered the sports power book by sandler. Inch worms are bad ass!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-17-2006, 07:38 AM	#8
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Weightlifting combinations for multiple sports By Roger Marandino Linear Speed by Mike Boyle and Walter Norton Jr Got alot of cool info on running, but the videos just seem to give you movement ideas, they don't really go into sets and reps. The guy in the Weightlifting video looks like he is pretty badass. I would guess him to be around 250lbs and he did a jump to box on a 42" box after a set of cleans. I am going to do hand timed 40yds and 20yds to gauge progress, but I am not going to start timing stuff until I get form perfect.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-17-2006, 08:44 AM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	did the videos come with the book or seperate? Where did you purchase them from? barnes and noble?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-17-2006, 08:45 AM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	you might want to check out some of Vern Gambetta's books on speed training, athletic training and medecine ball training. Dude has written some great sport specific stuff.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-17-2006, 09:00 AM	#11
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	I just bought the videos thru perform better, but they do have accompanying books. Vern Gambetta has some good stuff too, but I am not buying anymore videos thru perform better, the quality is very low. He has some great stuff on ptonthenet that I have stolen from time to time.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-17-2006, 11:31 AM	#13
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

01-17-2006, 12:22 PM	#14
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Today- Agility stuff-Mornings Warm-up-All 20 yds except inchworms 10 yds. High knee walk HIgh knee skip HIgh knee run heel ups Straight leg skip Backward Run Back peddle Single leg march Inch Worm Lean/Fall/Run-3 on each side Form Sprints 30yds-5 sprints T Drill Box Drill Resistance training Power Cleans 185 4x3 High Pulls 135 3x6 BB Row 185 3x6 Lat Pulldown 180 3x8 BB Curls-95 3x8 I relly need to do the agiloity stuff outdoors, the gym floor is too slick for me too cut properly.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-17-2006, 12:50 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	how much time are you leaving between speed/agility work and resistance training (if any)? It muse be hard to train them back to back if that is what you are doing. lean/fall/run...NICE!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-17-2006, 12:53 PM	#16
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Like 5-10 minutes when it is raining and I have to train inside. If it is not raining, I will do it outside since the traction is better and I can do it before work. I hope it doesn't rain very often. I went too fast on the warm up, my lungs were burning, otherwise everything else was fine.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-18-2006, 07:03 PM	#17
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Today-Warmed up, yadda yadda Jump Squats-115 4x3 Front Squats-205 3x6 Hip Flexion-100 3x8 Reverse Hypers-45 3x8 Leg Extension-195 3x8 Leg Curl-195 3x8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-18-2006, 07:50 PM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	with the jump squats, are they in rapid succesion (minimizing ground contact)? Or are you jumping, landing and lowering down into a squat position and exploding back up?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-18-2006, 08:29 PM	#19
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Quick eccentric into a concentric, land, reset feet, repeat.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-18-2006, 10:46 PM	#20
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I like the routine. I'm going to have to try something like this if I don't get the PL competition bug too badly.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-19-2006, 08:22 AM	#21
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Did you try the inchworms, I forgot how hard those mofos were, had to cut it down to 10 yds until I drop a bit more tonnage, last time I did them I was 15lbs lighter.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-19-2006, 12:41 PM	#22
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Today- Warm-up-All 20 yds High knee walk HIgh knee skip HIgh knee run heel ups Straight leg skip Backward Run Back peddle Single leg march Inch Worm Plyometrics-Did these today since it is a day off weights. 1-leg lateral hop over barrier 4x4 Depth Jump 4x4 Frog Jumps 4x4 Single leg hurdle hop 4x4 Agility- Form Sprints 15yds-4 sprints T Drill- 2 Box Drill- 2 Cut agility in half since I was doing plyos. I also changed plyo reps so that I was getting between 80-100 reps in, I was doiing too much before since I didn't take into account that some of them were per leg. My sprints were shorter so that I could work on start up speed, which went very well. I also played rebound with my reaction ball for about 15 minutes, that shit is tiring.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-20-2006, 09:01 AM	#23
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Damn, my ant tib's a re so sore today, I must have been running improperly before, I don't know that they have ever been this sore.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-20-2006, 10:25 AM	#25
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	http://www.brianmac.demon.co.uk/sprints/index.htm There are pics of form at the bottom.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-20-2006, 05:18 PM	#26
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	Friday- Bench Throw-90+ smith bar 4x4 Incline Bench Press-205 4, 6, 6 Standing DB Shoulder Press-65 3x6 Dips-BW 2x8 Lateral Raise-30s 2x8 I havent't done incline or dips in forever. First set of incline was tough, but once I got form back down, 6 was pretty easy, I may add 5-10lbs next week. I was surprised how hard dips were, the were very rough on my shoulders, but felt good to do them again.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...