Monday, July 31, 2006

Saturday Tempo Running

I was planning on doing a speed workout on the track today but during the warm up my right knee had a sharp pain in it. Weird? Maybe from sitting in the car too much during the week or sitting at the computer. Tempo running is a great substitute!

Warm Up = 25 minutes
10 x 100 yards (bodyweight GPP in the end zones)

Felt great. Knee had ZERO problems. For those of you wanting to lean up. get busy doing some tempo running!

Thursday, July 27, 2006

Article on T-nation by Keats Snideman

Here is an article that my brother Keats Snideman and Charles Staley co-authored on pulling.

T-nation article

Tempo Day / Snath Day


I decided to add a couple of reps of bench press to excite the nervous system and see if it improved my snatches. Yes, it worked.

Flat Bench Press

135 x 5
185 x 1
205 x 1
210 x 1


24kg 5/5 10/10 15/15 10/10 10/10

100 reps = felt great


Warm up
Track Drills/ Hip Mobilty
10 x 100 yards

Tuesday, July 25, 2006

Back from Vacation - back into the saddle!

My wife and I were privelaged to go on a cruise with her entire family through the Caribbean. The cruise was awesome., the service was outstanding and spending time with her family is always fun. With that being said, it feels great to back home, back to our Fitness Studio, and back in the groove. And, we didn't gain any weight because we worked out every day on the cruise. (the average weight gain per person for a 7 day cruise is around 7 pounds - yikes!!!)

Haven't touched a KB in over a week. It feels good to pick one up again, I'm sure many of you can relate to this.

I decided to try the ETK format.

A-1 Clean and Press
24kg x 1/2/3 x 3 sets

A-2 Weighted Pull Ups
24kg x 1/2/3 x 3 sets

B-1 Front Squats
2 x 24kg KB's 5 x 5

C-1 Rope Waves
3 x 30 seconds waves (explosive)

D-1 AB Sit Ups

10lb MB x 15 reps x 2 sets

Wednesday, July 12, 2006


This week had been unbelievably busy. Saw 10 clients today and will see 9 tomorrow. Why? I am leaving on a cruise this weekend so am trying to get everyone in before we leave. Have not trained since last week with weights due to my intense schedule and my SORE body from sprinting. The last sprint session I did worked me BIG TIME! What it really means is that I am finally starting to sprint fast. Every time I run faster in practive it SMOKES my nervous system and it takes me longer to recover. But today I felt unusually strong with the snatch. So I powered in a quick workout before my KB classe at 6pm.


40kg 3/3 5/5 5/5 felt Great = 26 reps
24kg 30/30 = 60 reps

That was enough!!!! I for sure feel better with less frequent workouts, just works for me better. So there goes my 4 days of weight training per week :) 3 days is plenty.

Saturday, July 08, 2006

Lunges, Double Snatches + Heavy MB's

I am performing the same four programs for next couple of weeks. I have a difficult time keeping the same movements in, especially with the same loads. Every week I will add one more set. Last week I did 5 sets, this week six.

A-1 Double KB Front Lunges

2 x 20kg 5 reps x 6 sets

A-2 Double KB Snatches

2 x 20kg 5 reps x 6 sets

B-1 MB Shouldering

100 lb. 3/3 x 2 set
150lb. 1/1 x 1 set

C-1 Prone SB Push Away's

5 reps x 3 sets

Thursday, July 06, 2006

Tempo Runs with Yoana

Yoana is really starting to enjoy these tempo runs, and so am I. They really do work wonders in the body in regard to general conditioning, sprint specific conditioning, and FAT LOSS!!!!!!!

track drills (25 minutes)

8 x 150 yards( 70 % effort)

Cool down!

Felt great. Never have I done this much volume(total distance) with tempo runs.

Tuesday, July 04, 2006

Happy 4th of July!

Blessings to you all! Have a great 4th of July!

Here's a pic of John Vandenbrink( he is 6 feet 9 inches tall) and Pavel at the June RKC. And a pic of me and the Pete Master when he came and visited!


A-1 Double Clean and Press

2 x 24 kg 5 reps x 5 sets

A-2 Double Bent Over Rows

2 x 24 kg 5 reps x 5 sets

Short and Sweet!


Band Presses

3 Magenta 3 reps x 4 sets

Monday, July 03, 2006


Back to some leg training. I have pretty much taken this whole year off from squats, deadlifts and the basic strength exercises due to my lower back disc bulge. My back feels alot better having taken that time off, only problem is that now my legs are resembling a Kenyan marathoner, yikes!!! Need a little more muslces on those STICK legs of mine. However, I still need to be somewhat conservative though. The snatch is still going to be my bread and butter leg and full body power exercise for sprinting.

A-1 Double KB Front Squats 5 reps x 5 sets
2 x 20kg

A-2 Single Arm KB Snatches
40kg 5 r / 2 L x 1 sets
32kg 5 / 5 x 4 sets

Short and sweet -felt good!

Sunday Sprints at the Track

Waking up yesterday, looking at the glorious sunny day, knew it was a track day. It has been very humid and hot lately, but I love it. Warming up your body when it is warm is so much easier than when it's cold and dry outside.

track drills (lots of them)
Hip Mobility
(this whole arm up usually takes around 20 to 25 minutes)

30 meter sprints x 3

150 meter sprints x 4 (these were tough)

These were great because one direction I was running into the wind and that was so difficult. The other direction I was running with the wind and it made me run so much faster. So it was a nice nervous system overload, one sprint had resistance while the other one was no resistance. I felt like I was flying when the wind was pushing me on, what an amazing feeling. I am slowly going to start to adding more special endurance runs like the 150's and eventually up to 300 meters. What was also cool was that in running the 150 I was able to hit my top speed and hold it for a couple of seconds. With the 30 meter sprints I usually do, I never get up to full speed where I can OPEN it up and just go for it. Now I know that the acceleration is there so I can start doing a little more endurance runs (yes, can you believe it, that 150 meters is endurance for a sprinter?)

Felt great!