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Here are some workouts I did late in the work week. Wednesday I hit the gym for some heavy lifting and Thursday I hit the park to get some conditioning in. Hopefully this gives you some ideas on how to get bigger, stronger and faster.

Wednesday, Deadlifts and Bench Press

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Deadlift Complex, 4 rounds of 3-5 reps
• Rack Pull
• using as much weight as possible
• Deadlift
• focusing on form (straight back)
• Glute Ham Raise
• explosive concentric motion
• Bench Press
• I didn't have time to do a pressing complex so instead just banged out some sets

The deadlift should be a staple in your training. It will put size on your backside faster than freshman girl living in residence. Plus it will make you stronger than a PCP addict resisting arrest on COPS.

In all seriousness, then deadlift is a man maker of a lift. It builds strength and power like no other lift except the as to grass squat.

Once you know how to deadlift properly, start piling on the weight so you can lift and look like this animal.



Thursday, Sprints

• Mobility
• Warm-up
• 15 minute walk
• Stair Sprints
• 4 x 20 stories
• Sprints
• 6 x 50 meters
• 15 minute walk home

 Hill or Stair sprints are probably the best drill to lean you out and build explosiveness at the same time. So when the weather is nice, get outside, find a hill or stair case, and get your sprint on. Once you are comfortable sprinting, and warmed up, feel free to run sprints on flat ground.

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