Testing day today

Another busy day at the office today…Andy and John both had testing. You may remember Andy made a mess of his ankle…or more to the point he got dropped when lineout jumping and fell awkwardly and damaged his ankle. At the seminar he was the ‘volunteer’ that the attendees tested. He weighed in at a not so whopping 91.5kg on the day…as I said then he really needs to be a hard and lean 100kg to play the position he does…and I said at the seminar that I’d write him a program to get him to 100kg…as usual…I lied…he weighed 99.7kg today. The weekend after the seminar was when he damaged his ankle…so I modified his program…this is what he did:

Session 1
Warm Up – 10mins
Mobility & Stability Work
DB Rows – 2w/ux12, 5×8
Blast Strap Push Ups – 5×12
1A Standing Ab Pulldowns – 4×10
1B Side Bridging – 4×30sec
Arm Work
Natural Reverse Hypers – 5×12

Session 2
Warm Up – 10mins
Mobility & Stability Work
Seated DB Press – 2w/ux8, 5×5
Pulldowns – 5×8
1A Hanging Leg Raises – 4×10
1B Front Bridge – 4×60sec
Arm Work
Back Extensions – 5×12

Session 3
Warm Up – 10mins
Mobility & Stability Work
DB Floor Press – 2w/ux12, 5×8
Inverted Rows – 5×12
1A DB Sit Ups – 4×10
1B Seated Woodchoppers – 4×10
Arm Work
Natural Reverse Hypers – 5×12

Session 4
Warm Up – 10mins
Mobility & Stability Work
Pull Ups (weighted) – 2w/ux8, 5×5
Arnold Press – 5×8
1A Lower Ab Curls – 4×10
1B Kneeling Oblique Pulldowns – 4×10
Arm Work
Back Extensions – 5×12

 

He did what he was told and trained hard…it’s actually surprising the results you can get when you do that.

Here is his bench from his testing session at the seminar.

I knew Andy was on form today…and seeing he was surrounded by a bunch of lads who’s best years are behind them….we went to work on his weak spot…his mellon.

James Norton…former professional rugby player…and therefore a master of the dark arts…Damien an Army Officer…also well versed in mind games…and myself…kind, gentle and supportive but easily led astray by others…all tried to help Andy get in the mood and to build his confidence.

Thankfully Craig turned up to lend Andy some support…as well as give him the lift out and spot than none of us were willing to offer…in the end he didn’t need it.

Craig was so ‘super pumped’…American style pumped that he slapped on what would be his new personal best and went for it….let’s just say he managed half of it.

I had John and Andy guess what their results would be before they tested. The guess is in brackets and the actual results are next to them.

 

The lads guess and their actual results.

The lads guess and their actual results.

Sisters were also doing it for themselves

The girls did a great session today as well…getting there bench reps on and row, row, rowing.

 

Supersetting Bench and DB Rows

Supersetting Bench and DB Rows

They were both telling me how much they loved the rower…they didn’t seem to be showing me much love when they were in the middle of their rowing intervals.

 

10x250m intervals with 30 second recovery

10x250m intervals with 30 second recovery

Advertisements

15 thoughts on “Testing day today

  1. 3 PRs in one days testing. inc. a 30Kg PR on the trap bar deadlift, I still cant believe I lifted 220kg off the floor.

    Will you upload my testing videos to youtube pls Will?

    • I thought you had to stay under the radar? I thought I was still not supposed to identify you in case your peers ridiculed you for working with a ‘fake’ strength and conditioning coach?

  2. Cool, I’m just looking for the 220 DL and the 15 pull ups. I’m starting to think they were fake myself, its not true until I see it on youtube

    • Now you are finally learning what’s really important…the inforweb is where it is at. What were your first testing results like? I have you filed under ‘anonymous’ with all the others athletes and clients that are worried about the social hatred that results from admitting that I train them…don’t worry though…you’re amongst friends here.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s