Increase YOUR Core Strength with Bench Core Circuit!!!!! Yahhhh buddy :)

Posted by Scott Thom in Strength Building Exercises on August 31st, 2010

Hope you are having a great week so far, it has been crazy down here at CAL, screening athletes, preparing workouts for upcoming seasons but, it’s alllllllll good!!!! This core workout is legit and will give your core a different type of workout than the normal borrrrrring crunches. Thanks for stopping by and feel free to search for other great exercise vids and workout tips, there are over 100 on my site!!!!!

3×20 lying kickouts
3×20 kick ups with twist
3×20 each side oblique twist
3×5 Dragon flies

Remember to keep your core tight as if someone is going to punch you in the stomach!!! Create a great day and GO BEARS!!!!

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Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!!

Posted by Scott Thom in Strength Building Exercises on August 19th, 2010

CHEST BUMP!!!! I know it’s been awhile since I’ve posted anything. I recently was hired by the great institution of UC Berkeley as a strength coach!!!!!

This 3 day workout is a beast, I have had my personal training clients use it and they have made amazing strength and body changes in a 5 week span. It is set up as a Push, Pull, Leg day split, and setup with each week having a different emphasis. You go from A1 thru A3 without rest, at the end of A3 give yourself a 30 second break then back through it. At the end of the workout there is a “Metabolic Finisher“, followed by 8 minutes of cardio interval training. Add in two cardio/”get out of the house” days to each week and you’ll see even faster results!!!

WK 1:3×10 WK 2: 15,12,12 WK 3: 40sec 30sec 30sec WK 4: 3×10 (Eccentric) WK 5: 3×10

Pull:
A1 Band Pullups
A2 Kettlebell one arm row
A3 Val slide mountain climbers to knee tucks (20 reps each)
B1 Inverted row TRX or Barbell
B2 Mb Superslams
B3 Mb overhead split jump (20 reps)
C1 Db body rows to squat jumps
C2 Half jacks w Db’s
C3 Db curl press
MET Finisher: 1 set of 3x through 15 stair hops with one 30 sec. crab hold at the end.
Cardio interval training 30/30 for 8 minutes

Push:
A1 Flat bench
A2 Sb hover planks (10 L, 10 R)
A3 Bench dips
B1 Incline Db
B2 Rope face pulls
B3 Burpees to star jump
C1 Plyo pushups
C2 Kb swing to jump
C3 Abdominal rollout
MET Finisher: Farmers Complex: 1. Kb squat x10 2. Farmers walk x20 steps 3. Kb cleans x10
4. Lunges x20 steps 5. Kb swing x10 6. Kb press walk x20 steps
7. Kb shoulder press x10
Cardio interval training 30/30 for 8 minutes

Legs:
A1 Plate front squat
A2 One legged box squat
A3 Sb ham curls
B1 Barbell stepup
B2 Rev. barbell lunge w plate rotation
B3 Bosu hand mb knee to elbow crunch
C1 X-band walk
C2 Singe leg glute bridge
C3 Db squat jumps
C4 Kb side lunge
MET Finisher: “Godfather” count down from 10-1 doing jumping jacks to pushups ie 10 JJ to 10 Pushups then 9 JJ to 9 Pushups and so on until to zero.
Cardio Interval Training 30/30 for 8 minutes

Don’t know an exercise just type it into the search column and a vid should pop up, I have over 100 instructional exercise videos on this site!!!!! Thanks for viewing and let me know how your workouts progress.. Create a great day!!! Coach T

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Medicine Ball Core Circuit “Brutal 140″

Posted by Scott Thom in Strength Building Exercises on August 3rd, 2010

Hope everyone is having a great day!!!! The “Brutal 140″ is 140 crunches using a medicine ball, and when done correctly can activate those abdominal muscles on the quickness!!!!!!!
20 straight legged R+L
20 Toe touch
20 Arrows R+L
20 Middle
20 Russian Twist

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Burn More Calories In Less Time w “Godfather” Complex

Posted by Scott Thom in Strength Building Exercises on July 28th, 2010

Chest bump, chest bump everybody!!!! What a week it has been :) this Metabolic Finisher named the “Godfather” will kick your behind!!!! Done at the end of your workout to ensure total depletion of the body, can take place for cardio if you are in a crunch for time, just make sure to finish it!!!!! It ain’t the baby gap!!!!! Thanks for viewing and create a great day! -Coach T
10 JJ- 10 Plyo pushups
5 sec break
9 JJ- 9 Plyo pushups
5 sec break and so on…..

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Ultimate Leg Complex…Plate Squat/Lunge Complex :)

Posted by Scott Thom in Strength Building Exercises on July 13th, 2010

CHEST BUMP, CHEST BUMP, WHAT A BEAUTIFUL DAY IT IS!!!!! This is a great exercise to throw in at the end of a leg workout to really tap out those legs, or as a complimentary exercise in a full body workout. This exercise can be very demanding even with light weight because you are combining two great leg exercises; lunges and squats. GET THAT BURN!!!!! Every time you return to center, perform a squat then move to other leg for lunge matrix.

3×10
Thanks for viewing, Create a great day!!! -Coach T

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Plate Push Complex=Metabolic Finisher!!!!!

Posted by Scott Thom in Strength Building Exercises on July 9th, 2010

Hope everybody is having a great week! I am trying to post more vids and hope you enjoy this “Big Cat” workout secret weapon :). Take a towel, put a plate on top, and presto your legs will be burning! Best done at the end of a leg workout to really push the envelope in training, also great to throw in as a general conditioning drill for athletes that need improvement in becoming more explosive. Thanks for viewing Create a great day!!! -Coach T

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Prevent Injuries, Activate Muscles, with Dynamic Warm-up

Posted by Scott Thom in Injury Prevention Drills on July 7th, 2010

Dynamic warm-up is probably one of the most overlooked tools in athletic/training programs. Done properly it can prevent injury and help you to focus in for your training session or game. Thanks for viewing and Create a great day!!! -Coach T

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Pro Basketball Player Off-Season Conditioning Workout

Posted by Scott Thom in Basketball Specific Exercises, Strength Building Exercises on June 16th, 2010

Chest Bump, Chest Bump!!!! In nine training sessions (5 weeks) Amit Tamir changed his body to the point that this coming season should be one of his best, playing professional basketball overseas. Amit also lifted 3 days a weeks as well as worked on his game 2 days a week. We also followed every conditioning session with 20 minutes of cardio to help increase caloric expenditure. Amit was an absolute pleasure to coach, his work ethic, positive attitude, and discipline to stay focused on his diet and weight room workouts when we weren’t training together were key to his success. This video is two different workouts both created to strengthen certain areas that Amit needed to strengthen to stay injury free for next year, and all of the workouts incorporated a conditioning aspect to help Amit lean out. Thanks Amit, and thanks for viewing everybody!!!! Create a great day-Coach T

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Metabolic Finisher “Farmers Complex” w Kettle Bells

Posted by Scott Thom in Strength Building Exercises on June 4th, 2010

Hope everyone is having a great week!!! Here is a great leg and shoulder workout. My best buddy and fellow trainer showed me this great “Complex” that when done correctly will get you that “after burn” you’re looking for out of your workout!!! Check Josh Schlottman out at TrainerJosh.com feel free to substitute exercises in place of the ones I have, your imagination is your weapon to a great workout!!!! Create a great day…. and of course CHEST BUMP!!! -Coach T
1. KB Squats x10
2. KB Farmers walk (traps engaged) x30 ft.
3. KB Cleans x10
4. KB Front Lunge x30 ft
5. KB Front Squat x10
6. KB Press Walk x30 ft
7. KB Shoulder press x10
8. KB Lunge with press x30 ft.
9. Act like it’s no big deal, and you’re ready for next set…. DON’T THROW UP :)

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Trx Shoulder Circuit

Posted by Scott Thom in Strength Building Exercises on May 31st, 2010

Happy Memorial day everybody!!! The TRX is an amazing training tool! In this video I demonstrate a shoulder circuit that will hit your shoulders from every angle!!!! Thanks for viewing, create a great day!!!! -Coach T

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