Last winter I had the opportunity to work with the Massachusetts State Police fitness coordinators to help implement weight training circuits for the cadets of the 19th Special State Police Academy. The workout consisted of 16 exercises varying from squats to push-ups. Each exercise was performed for :30 seconds followed by :30 seconds rest. The workout is great for people who are looking for a total body workout that can be completed in minimal time. One time through the circuit only takes 16 minutes. Usually I will have people through the circuit twice, finishing in 32 minutes. The workout is great for teams and large groups because the space and equipment requirements are minimal. Working with the academy and the Massachusetts State Police fitness coordinators was a tremendous experience and I was grateful to be able to help with some “behind the scenes” training.
Monthly Archives: August 2008
Law Enforcement Circuit Training
Posted in Circuit Training
>Law Enforcement Circuit Training
>
Last winter I had the opportunity to work with the Massachusetts State Police fitness coordinators to help implement weight training circuits for the cadets of the 19th Special State Police Academy. The workout consisted of 16 exercises varying from squats to push-ups. Each exercise was performed for :30 seconds followed by :30 seconds rest. The workout is great for people who are looking for a total body workout that can be completed in minimal time. One time through the circuit only takes 16 minutes. Usually I will have people through the circuit twice, finishing in 32 minutes. The workout is great for teams and large groups because the space and equipment requirements are minimal. Working with the academy and the Massachusetts State Police fitness coordinators was a tremendous experience and I was grateful to be able to help with some “behind the scenes” training.
Posted in Circuit Training
Summer 2008
Men’s Basketball wrapped up their 2008 summer workouts last week with a successful week of testing in the weight room. Improvements were made all around! The team average in bench press increased to 261 lbs, with Tunde Agboola having a team high of 280 lbs, and 7 other guys bench over 260 lbs as well. The team average in the front squat increased to 320 lbs, with Carlos Strong getting a team high 365 lbs. The hang clean team average hit 253 lbs with Tunde setting a new team record of 291 lbs. Marques Johnson set the bar for pull-ups with 35, while the team improved its average to 22 with 6 guys getting over 20 reps. Carlos had a career day in the vertical jump jumping 37.5″ along with 5 other guys jumping over 30″, bringing the improvement in the team average over 2 inches! Finally, in the 185 lb Bench press test, the team high was 21 reps set by Tunde and the team average increased to 15 reps. It was a successful summer in the weight room and we are looking forward to the fall and onto the season.
Posted in basketball, strength training
>Summer 2008
>
Men’s Basketball wrapped up their 2008 summer workouts last week with a successful week of testing in the weight room. Improvements were made all around! The team average in bench press increased to 261 lbs, with Tunde Agboola having a team high of 280 lbs, and 7 other guys bench over 260 lbs as well. The team average in the front squat increased to 320 lbs, with Carlos Strong getting a team high 365 lbs. The hang clean team average hit 253 lbs with Tunde setting a new team record of 291 lbs. Marques Johnson set the bar for pull-ups with 35, while the team improved its average to 22 with 6 guys getting over 20 reps. Carlos had a career day in the vertical jump jumping 37.5″ along with 5 other guys jumping over 30″, bringing the improvement in the team average over 2 inches! Finally, in the 185 lb Bench press test, the team high was 21 reps set by Tunde and the team average increased to 15 reps. It was a successful summer in the weight room and we are looking forward to the fall and onto the season.
Posted in basketball, strength training
Hard Work Pays Off
Current players Kelly Munroe and Sarah Dalton along with former terrier Lindsay Lewis were recently named to the pool of players to make up the US National Lacrosse teams. Not only do the three of them work hard on the lacrosse field, but they also aren’t afraid to break a sweat in the weight room too. Sarah’s 145 lb clean and Kelly’s 185 lb front squat are just two examples of how hard these girls work. I design their strength training workouts with the primary objective of improving their speed and power for lacrosse.
Posted in Conditioning, Lacrosse, strength training
>Hard Work Pays Off
>
Current players Kelly Munroe and Sarah Dalton along with former terrier Lindsay Lewis were recently named to the pool of players to make up the US National Lacrosse teams. Not only do the three of them work hard on the lacrosse field, but they also aren’t afraid to break a sweat in the weight room too. Sarah’s 145 lb clean and Kelly’s 185 lb front squat are just two examples of how hard these girls work. I design their strength training workouts with the primary objective of improving their speed and power for lacrosse.
Posted in Conditioning, Lacrosse, strength training
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