Archive for the ‘weighted vest’ Tag

DELANEY’S DAILY P.T. – NOVEMBER 21, 2012   Leave a comment

Let the T-Day counter-offensive begin! The end of the work week is for ruck runs and my own version of the MARSOC Short Card. You can replicate this workout for yourself, adjusting distance, weight, and reps. Contact me if you want help doing that. Here’s what got done today:

3.1 Mile Brickyard Trail & Hill (0.9 mile, 300 ft ascent) Intervals (Night Run)
Modified MARSOC Assessment & Selection “Short Card”
30 lb Weighted Vest

1. Interval 1:
a. Regular Push-Ups 10
b. Squats 30
c. Reverse Dips 5
d. Crunches 20+
e. 8-Count Burpees 5

2. Interval 2:
a. Wide Push-ups 10
b. Bench Jumps (2.5 ft) 15
c. Reverse Dips 5
d. Flutter Kicks 30+
e. 8-Count Burpees 5

3. Interval 3:
a. Diamond Push-ups 5
b. Star Jumpers 30
c. Reverse Dips 5
d. Back Extensions 30
e. 8-Count Burpees 5

4. Interval 4:
a. Regular Push-ups 10
b. Lunges 30 (30L + 30R)
c. Reverse Dips 5
d. Hello Dollies 30
e. 8-Count Burpees 10

5. FINISH: Pull-ups 3 x MAX

DELANEY’S DAILY P.T. – NOVEMBER 9, 2012   Leave a comment

Today was short and simple, a 30 lb (weighted vest) ruck run down trail for 5K, including a 1.5K/100m hill ascent. This is my Harriett Island and Brickyard Trail route and I will be organizing my weekend runs here into fundraising for the Marine Special Operations Command (MARSOC) Foundation. In the winter, I will be humping this trail and hill with snowshoes. I am looking forward to the challenge! – Tom

DELANEY’S DAILY P.T. – NOVEMBER 2, 2012   Leave a comment

It’s been a while since I posted up what I’m doing for workouts, and things have changed over the past month. I like to keep my workouts feeling fresh, and research indicates that switching up your workout routines regularly leads to better gains. Here’s what got done yesterday:

1. 5K Harriett Island & Brickyard Trail Run with 30 lb Weighted Vest (900′ ascent)
2. Underhand Lift/Curl/Press (60 lbs) 3×4 & BOSU Bicycles 3xMAX
3. Standing Dumbbell Triceps Press (60 lbs) 3×5 & BOSU Crunches 3xMAX
4. Overhand Lift/Curl/Press (50 lbs) 3×4 & BOSU Flutter Kicks 3xMAX
5. BOSU Prone Triceps Press (50 lbs) 3×8 & Side Leans (60 lbs) 3xMAX
6. Bench Press (100 lbs) 3×8 & Ab Straps Side-to-Side Wipers 3xMAX
7. Regular Pull-ups 1,2,3,2,1
8. Chin-ups 1,2,3,2,1
9. Narrow Pull-ups 1,2,1
10. Commando Pull-ups with Leg Extension 1,2,3,2,1

You can replicate this same workout for yourself. Keep the sets down to three and the reps between 4 to 8, and adjust weight as you are capable. Be creative with your paired ab exercises as well. I really like using a BOSU for that stuff. Focus on non-stop movement. In the short breaks between sets I keep moving, especially stepping onto, off and around the BOSU. Yes, listening to Deep Purple helps me keep moving and gives me a chance to work on my rock star moves. 😉

Train hard, never quit, live well!

Tom

DELANEY’S DAILY P.T. – SEPTEMBER 21   Leave a comment

Today’s PT integrated a shorter run in the afternoon as my wife (yoga instructor) who is rehab’ing from bilateral plantar fasciitis joined in on the run. Her top speed is a jog so I compensated by shortening the afternoon route and donning a 40 lb. weighted vest for myself to slow me down to a matched jogging pace. I’ve done this in the past as a reliable way to be able to run with a slower group yet still get a workout, especially on hills and doing calisthenics. Today’s PT looked like this:

0630
Outdoor 5K Run

1730
Outdoor 2 Mile Brickyard Trail Hills Interval Run with 40 lb weighted vest
Modified MARSOC Assessment & Selection “Short Card” with 40 lb weighted vest
1. Interval 1:
a. Regular Push-Ups 5
b. Squats 30
c. Reverse Push-ups 5
d. Cunches 30
e. 8-Count Burpees 5
2. Interval 2:
a. Wide Push-ups 5
b. Mountain Climbers 30
c. Reverse Push-ups 5
d. Flutter Kicks 30
e. 8-Count Burpees 5
3. Interval 3:
a. Diamond Push-ups: 5
b. Star Jumpers 30
c. Reverse Push-ups 5
d. Back Extensions 30
e. 8-Count Burpees 5
4. Interval 4:
a. Regular Push-ups 5
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups
d. Hello Dollies 30
e. 8-Count Burpees 5
5. FINISH: Pull-ups 3 x MAX

Friday PT is open for participation, so if your fitness goals call for high-standard training, contact me – Tom Delaney – at greatriverfitness@gmail.com. We will design an individualized plan and progress monitoring system, get you set up with 24/7 personal and online coaching, get you in fightin’ shape, and have a really good time doin’ it!