Reservoir

Master's Regional Prep Guide on Sale Now!

Once again the OPT Coaches will be getting together to create an in-depth, fully detailed strategy guide for athletes (and their coaches) that are participating in this years Masters Regionals.
 

"Thanks for your content through the Open.

I'm 45 yrs old, in the Masters 45-49 group and placed 1st in Canada East (all of Canada actually) and 30th worldwide." - Joyanne Cooper

 


Due to High Demand Program Design Just Added
May 17-19
Scottsdale, AZ

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Book now and save $300! This is the last time Program Design will be offered at this price! With only 25 seats available, this course  will sell out quickly!

**Added Bonus! For the first time ever, receive online access to the course materials for free! $700 Value!**

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OPT Big Dawg Blog 5 Week FREE Regional training guide is now available! 

Congrats to all those who qualifed for regionals. Blog followers can now download a 5 week FREE regional training program. Individuals should follow the blog until 5 weeks out from the competition date, then move to the template below.
 
 

 
 

oct 17, 2013

11 comments

10/17/2013     

 

REST DAY

Oct 16, 2013

36 comments

10/16/2013     

 

PO’d
 
Mike Kesthely sent James and I the following article, which started a nice dialogue that I wanted to share with you.  This article posits, “Pissing People Off May Be A Good Sign.”  
 
 
So how could this be?  We are generally taught that it’s important to keep the peace and make everyone happy.  But here are a couple of ideas to consider…
 
Idea #1:  Leaders are leaders b/c they challenge people and not everyone embraces challenge.  Those folks who do not like to be challenged will be pissed off, but in order to move in any direction one must push at times.  My gymnastic coach was a master at this.  He would push me just the right amount, completely piss me off and elicit a stellar “fuck you” performance from me.  Why was this a good thing?  He knew me so well, he knew exactly which button to push and when.  He knew I was “addicted to support” at the time and him challenging me the way he did was what made me grow as an athlete until I embraced any challenge thrown my way.
 
Idea #2:  I love the quote by Schopenhauer in the above image.  Leaders have often discovered a new truth and they are sharing that truth with others.  The masses will generally not accept it b/c it challenges what they know to be true.  But the leader ultimately has more certainty and so they lead regardless of the reactions of others b/c they can see a bigger picture.  Until it becomes self evident there will be people they piss off, but one day those same people will call them a genius while simultaneously begin attacking the next new idea, and so on it goes….
 
OPT is an example of this.  We are leading a group of coaches into a bigger sphere of awareness and knowledge in their coaching practice from our five CCP angles.  There are people who just can’t see the truth in our message and it pisses them off b/c it challenges what they know to be true.  One day though, when we hit a critical mass, it will become self-evident and the new standard upon which everything else is built.
 
1-403-971-1119
 
 
function
 
A. DB hang power clean; 5-7 x 5; rest 2 min
B. Back squat; build to a 20 rep max in 15 min
C. GH raises 4-5x4; rest 2 min
 
Notes:
- less arm bend possible in cleans
- no tempo for BS in B
- change hand position/increase/decrease load as needed
 
 
being
 
5 rounds for time:
Row 1K
15 pull ups
15 thrusters - 75/50#
15 burpees
 
Notes:
- aerobic tester
- try to keep same pace per round with highest output possible per round
 
 
will
 
AM
AD 45 min Z1
 
PM
3 sets:
3 TnG PC
4 box jumps 24" AFAP
AD 10 sec MAX effort
rest 4 min
+
3 sets:
4 KBS 88#
3 burpees AFAP
row 10 sec MAX effort
rest 4 min
+
3 sets:
20 sec prowler MAX effort
rest 4 min
 
Notes:
- easy work in AM, stay on whole time
- ensure power output high in PM, get after it - any grip on prowler, you choose
 
 
she
 
12 min @ 80%:
25 m burpee broad jumps
10 wall climbs
1 rope ascent - 15'
15 DU's
(rest walk 6 min)
10 min @ 80%:
row 250 m
10 push ups HR
(rest walk 6 min)
8 min @ 80%:
3 wall walks
3 TGU/arm - 1pd
run 200 m
 
Notes:
- warm up AER system well
- keep moving here without redline - constant action
- record differences in pacing relative to times and modalities in notes
 

Oct 15, 2013

32 comments

10/15/2013     

 

Photo from free digitalphotos.net 
 
Digging Into The Wide World Of Supplements
 
Next to requests for menu plans, the most emails I get is on supplements---clients wanting to know which brands are good, which ones work, which ones don't, and which ones are dangerous.  The answer (as always) is "It depends".  There's a lot of factors that go into if an athlete needs, or can benefit, from OTC (over-the-counter) supplementation.  While a very analytical flowchart Like This One resonates well with me, a much simpler and eloquent version goes like this:
 
"99% of athletes do not deserve to be using supplements".   Well said, and has a much deeper meaning once you dwell on it.  I'll leave the author (it's not me) to your imagination.
 
That said, clients will have questions, and as a coach (or self-coach), you'll need to find answers.  Some resources:
 
 PubMed: A free database accessing primarily the MEDLINE database of references and abstracts on life sciences and biomedical topics.  Not every study published is available here, but almost all are.  The search engine is easy, the rabbit holes endless.  As an example, type "ginseng" and you get over 5000 hits.  Type "ginseng athlete" you get 30. 
 
Nutrition Facts Label:  Not a go-to resource per se, but every single supplement or food item, by law, HAS to have this.  This is where you go to find "the science".  This, in addition to the ingredient list, reveals a plethora of information.  Two key things to note here:  If you can't find a nutrition facts label or ingredient list of a supplement online, be VERY skeptical.  An example would be the commonly found brand name drink specific to mixed modality affiliates, or almost any MLM company product.  A second item to note is that ingredients are labeled from most plentiful to least plentiful.  Keep that in mind when a company has a "proprietary blend" at 5000mg, and the last ingredient is creatine, you know you aren't getting an effective dose of creatine.
 
Examine.com A free database created by fellow Canucks Kurtis Frank & Sol Orwell, this is a quick to-go to get the nuts n bolts if a supplement has any efficacy in human trials.  A more thorough, and regularly updated PDF version can also be purchased
 
Natural Standard:  A pay-service for alternative health care providers, it offers the next step up for a database on therapies and supplements.
 
Journal of the International Society of Sports Nutrition:  While not specific to supplements, the studies posted are relevant to the field of fueling athletics.  Keep in mind studies can be published with a known bias, like a manufacturer funding a study on their own supplement, but paying for a 3rd party to do the research.
 
It can take years of research, trial, and error to get a handle on which supplements work, and for who---and also constant "Re"-research, as the field is always evolving.  And always keep in mind supplement manufactures want to sell supplements.  It's a billion dollar industry fueled by a marketing, and folks looking for a short cut.
 
Mike Kesthely
1-403-715-1073
 
 
function
 
Bike hill sprints; 
Pedal hard uphill 1 min
Bike down/recover 3 min
x6
+
20 min z1 bike
 
Notes:
- compare to June 22
- use a 15 min bike warm up before starting
- keep gear same for ascent, flush and keep moving on descent, at bottom as well
 
 
being
 
A. Close Grip Bench Press - build to a 1RM
B. Power Clean - build to a 1RM
+
Run 1 mile time trial
 
Notes:
- 16-18" grip preferably for CGBP
- above parallel catch in PC
- go for it on run, warm up well!
 
 
will
 
AM
1 min bear crawl
1 min AD 
1 min row
1 min run
1 min skipping
x 9 - all easy pace
 
PM
A. Front squat explosive w/chains; 3x3 with moderate load; rest as needed
B. Thruster 155# - 50 reps for time, every 2 min perform 50 double unders
+
1.5 mi AD @90%
+
rest 2 min
+
For time:
5 rope climbs 15'
3 wall walks
8 ring muscle-ups
3 pHSPU 10"
15 strict chin ups
3 pHSPU
8 muscle-ups
3 wall walks
5 rope climbs
+
rest 2 min
+
1.5 mi AD @90%
 
Notes:
- work on concentric piece for chains and FS work
- try to ensure AD 1.5 mile times are same as goal
 
 
she
 
Airdyne 80 cals for time
rest 8 min
Airdyne 80 cals for time
rest 8 min
Airdyne 80 cals for time
 
Notes:
- ensure you perform some AD power prep work and pacing before hand
- warm up legs well, get ROM in those quads and blood moving in and out before hand

Oct 14, 2013

28 comments

10/14/2013     

 

Nathan Holiday - OPT Exclusive Coaching Client - 2K row PR
 
 
function
 
for time:
50 BJSD - 20"
50 KBS light
50 back extensions
50 push press light
50 walking lunges
50 wall balls light
50 burpees
50 DU's
 
Notes:
- keep moving is the mantra here
- ensure you have pieces set up before hand
- record weights used 
 
 
being
 
A. Wtd Chin Up pronated medium grip - build to a 1RM
+
Row 2K time trial
 
Notes:
- include BWT in scoring for wtd chin up
- include BWT adjustment in scoring for 2K row
 
 
will
 
AM
AD 35 min Z1
 
PM
A. Power clean - build to a TnG 3RM
B. Power snatch 145-165#x3 TnG EMOM for 12 min
C. Wtd chin up @21X0 2-3x5, rest 3 min
+
5 min @80-90%
30 double unders
15 pushups
20 air squats
rest 5 min
5 min @80-90%
100m shuttle run
6 burpees
5 deadlifts 185#
rest 5 min
5 min @80-90%
8 hang power cleans 115-135#
10 chin ups
100m row
 
Notes:
- show control on breathing work, constant movement, higher turnover
- keep feet still for TnG work
 
 
she
 
A. HPS - build to a tough triple in 10 min
B1. CGBP @ 20X1; 4-5 x 5; rest 20 sec
B2. amrap strict dips @ 1010; rest 20 sec
B3. db russian step up @ 1110; 12-15/leg x 5; rest 2 min
 
Notes:
- warm hip extension up well before A
- try to add to B1 per set if you can, record dip reps
- DBRSU - kick knee high at top, bench around knee cap height

Oct 13, 2013

0 comments

10/13/2013     

OPT Athlete, Danny Nichols 410 Clean and Jerk 
 
 
REST DAY

Oct 12, 2013

25 comments

10/12/2013     

 

OPT Athlete Danny Nichols 330 TnG Push Press x 3
 
 
function
 
A. Tire flips; 10 for time x 5; rest 90 seconds
B. 200m farmers walk for time x3; rest 2 min
C. "tabata" sit ups - total score
 
Notes:
- rest as needed b/t letters
- choose a tire that grunting is necessary!
- feet anchored for sit ups
 
 
being
 
A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
+
3 rounds for time:
20 kbs 2/1.5 pood
20 wall balls - 20/14# to 10 ft
 
Notes:
- compare to May 27
- full depth, up to just parallel, back down and all the way up = 1 rep for FS
- pause split sec just below knee cap 
- record time and limitations for circuit
 
 
will
 
10 min @80%
2 front squat from ground 205#
3 unb muscle-ups
2 pHSPU 10"
5 min rest
10 min @80%
40m Farmer's Walk heavy
5 power clean 215#
15 sec L-sit in rings
5 min rest
10 min @80%
250m row
6 hspu 
20 air squats
5 min rest
10 min @80%
200m run
8 pullups
10 ball slams - 40#
 
Notes:
- move and grind, no redlining, record all reps and rounds and RPE per set
 
 
she
 
A. PS - 3,3,3,3,3; rest 2 min
B. emom - DL TnG x 4 - 10 min - waveload high/low
+
for reps:
5 min wall balls
4 min T2B
3 min push ups HR
2 min BJSD - 20"
1 min row cals
 
Notes:
- rest max 3 sec b/t reps in A
- record weight used in waveload DL
- record reps and RPE in circuit
 

Oct 11, 2013

26 comments

10/11/2013     

 

Exclusive Coaching Client, Jeremy Torres - 1st muscle-up
 
 
function
 
Row 1k @85%
rest 3 min
x3
 
Notes:
 - compare to June 26th scores
- work on same times/set
 
 
being
 
A. Push press Waveload: 10, 3, 8, 2, 6, 1; rest 3 min
B. Muscle ups; 3-4 unbroken reps on the min for 15 min
+
10 rounds for time:
10 toes to bar
10 hand release push ups
 
Notes:
- compare to may 25
- ensure waves are correct in load choice, no tempo
- record time for circuit and limitation on movements/fatigue/etc...
 
 
will
 
AM
Row 6K @ Z1
 
PM
A. CJ - 2 every 90 sec - moderate - 10 sets
B. Jerk Balance - 5 sets of 2 - 1 min rest
C. KBS heavy x 21; rest 1 min x 3
D. FLR on rings - accumulate 6 min
 
Notes:
- easy peasy in AM, fasted preferred
- cook it if there for CJ, otherwise, solid force work
- get chest out and broad for jerk balance
 
 
she
 
5 sets:
10 db walking lunges
rest 10 sec
amrap pull ups kipping
rest 10 sec
10 tough thrusters unbroken
rest walk 3 min b/t sets
+
AMRAP in 12 min:
3 wall walks
R side suitcase DB carry - 55# - 25 m
3 wall walks
L side suitcase DB carry - 55# - 25 m
50 DU's
 
Notes:
- add weigh per set to lunges and thrusters
- record pull up scores
- remain tall in good posture for DB carries

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