10 / 19/ 09

        My name is Garrett McDonough and I am the director of the Sports Training program at Northeast Sports Training.In this blog I will be posting workout logs for myself as well as those of our athletes, clients, and staff, in addition to commentary regarding training and life in general.

HS Athlete " Future star pitcher"

Continuous warmup 2 x 10y 2 linear drills, 2 lateral, 2 reverse ( 1 slow / 1 fast of each)

Mini hurdle jump to Box jump ("36) 3 x 3

Breakaway sprints 10, 20, 30 yd. resist 1st 5 yd.

Hang Clean 132 x 3 154  x 3 170 x 3 187 x 3 192 x 3

Cambered bar squat 135 x 5 165 x 8 185 x 8 190 x 12 ( decided to " go for it" on last set)

20 yd. Lunge walk w plate overhead (20k)

                  pair w 

3 way stability ball hamstrings x 10e

Complete x 3

Conditioning

Jump rope x 50 hits to sled push x 25y 

 Complete x 4

Massage stick Quads & Hamstrings

 

10 / 21/ 09

Training week

         For most of this summer I have been basing my workouts off Jim Wendler's 5-3-1 program (go to elitefts.com for more info) with some minor adjustments. For this upcoming training cycle I have decided to switch some of the lifts. Here is what a typical training week looks like for me right now.

Day 1. Lower Body: Close grip Power Snatch, Sumo Deadlift, Hamstrings

Day 2. Upper Body: Narrow grip Bench Press, Pullups, Med Ball work, biceps / triceps

Day 3: Light Conditioning: Usually machine cardio

Day 4: Lower Body: Jumps, Front squat, Good mornings, Lunges

Day 5: Upper Body: Incline Press, Low cable row, DB clean and jerk, shoulder prehab

Day 6: Conditioning: Varies, some things I have been doing include Stadiums, Sled pushes, Agility Ladder and jumprope circuits.

Day 7: rest

Try to foam roll and stretch whenever possible

10 / 23 /09

Duty fit (Tactical Strength and Conditioning group, see main page for more info)

Courtesy of Jaime Gamache,CSCS

Multi directional warm up

Single leg jump circuit

Resisted sprints

Functional Strength Circuit

Single leg DB Burpee x 5e

Sharpshooter burpee x 5e

Jumping pullup x 10

1 arm MB shoulder throw x 8e

Heavy bag flip x 20yds.

Rope climb to ceiling

Complete x 3

11/11/09

Conditioning

1 Lap walk around track mix in dynamic warm up drills along the way

Stadiums at local university

8 flights about 70 rows to top

Walk 1 mile around track

Playlist

A Country Boy Can Survive- Hank Williams Jr. (Used to love Matt Hughes walking to the cage to this.)

Holy Diver- Killswitch Engage (Better than the original)

Can't Be Touched- Roy Jones Jr. and various actual rappers (Man RJJ was unstoppable in his prime)

I Will Be Heard-Hatebreed

True Believers-Bouncing Souls

Bloodline-Slayer

Hello-Ice Cube / Dr. Dre and MC Ren too I think

Sandstorm- Darud (Wanderlei in Japan see Matt Hughes above))