Zbaum’s Blog

8/24/2008 – Workout 

Warm up
Dynamic – 15-20 minutes

Super Sets
Lateral box jumps with weight vest 4 x 8 (4 per side)
Super set with 10 pushups

Front squats 4 x 8
Super set with dumbbell incline press 4 x 8

Russian lean 4 x 8
Super set with single arm cable pull downs 4 x 8

Dips 3 x 8
Super set with dumbbell standing side swings 3 x 6 (per side)

Cool Down
Rollers and stretching

8/18/2008 – Workout 

Warm up
Dynamic – 15-20 minutes

Super Sets
Hang Cleans – 4 x 4
Super set with pull-ups – 4 x 4

Box jumps w/ weighted vest – 4 x 8
Super set with standing dumbbell shoulder press – 4 x 8

Manual glute hamstring raises – 4 x 6
Super set with plyometric pushups out to in – 4 x 6

Overhead side dumbbell bends – 2 x 10
Superset with single dumbbell side bends by waist – 2 x 10 per side

Cool Down
Rollers and stretching

8/20/2008 – Workout 

Warm up
Dynamic – 15-20 minutes

Sets
Single leg pistol squats – holding rack 3 x 10
Super set with pysio ball standing side twists 3 x 10

Low hurdle drills sets of 4 with 20 yard sprints x 4

Standing dumbbell rows 3 x 10
Super set with straight leg glute raise  with hands extended out 3 x 10

Low hurdle drills sets of 4 with 20 yard sprints x 4

Single arm cable tri extension 3 x 10
Super set with single arm dumbbell curl to shoulder press 3 x 10

Cool Down
Rollers and stretching

Here is an example of the new faster type of workouts we transitioned to a couple months ago.

Workout from 8/13/08 (Not sure what week)
 This is break down from my Wednesday training session:

Warm up
Dynamic – 15-20 minutes

Super Sets
Swiss ball Incline dumbbell press 3 x 10
Superset with one legged machine partial RDL to single arm row 3 x 10 per side

35 yard sprint,  10 pushups
35 yard sprint,  10 mountain climbers (5 per leg)
35 yard sprint,  10 pushups
35 yard sprint,  10 mountain climbers (5 per leg)

Dumbbell sumo squat 3 x 10
Superset with overhead medicine ball single leg RDL 3 x 10 (per leg)

10 pushups, 70 yard shuttle sprint
10 mountain climbers, 70 yard shuttle sprint
15 prisoner squats, 70 yard shuttle sprint

Dumbell reverse flys 3 x 10
Super set with single arm tricept kick-backs 3 x 10 per arm

Core Work – All in a row no rest
45 second push-up position core hold
15 dumbbell swings
20 jumping jacks
45 second push-up position core hold
15 dumbbell swings
20 jumping jacks

Cool Down
Rollers and stretching

Side Note: My first triathlon is 25 days away!  My swimming has improved a great deal I can do 40 lengths in less than 30 minutes.  My open water swim(for the tri) will be less than that so I am feeling pretty good about that.   I want to finish the whole tri under 2 hours.

 Also my buddy dragged me into a 10k next sat, so we will see how that goes, considering I usually run around 2-3.5 miles a run,  and the majority of this 10k is trial running with ups, downs and water

I have been working out at VSP for almost a year now.  I have come a long way since my initial training session in October of 2007.

Our workouts now are much faster paced, with lots of super sets and circuits.  These workouts emphasize more on the cardiovascular side of things, but we still get in good combination between agility, strength, plyometric and cardio exercises.  I recently just tested and have improved in certain areas a great deal.  I will post the results soon.

I feel that I am in best shape than I have ever been, and will be testing myself by doing my first Triathlon September 7th, 2008.  The triathlon entails the following:

• Swim .6 miles
• Bike 17.5 miles
• Run 2 miles.

My training schedule is as follows now:

1. Monday – Train at VSP during lunch, run in the afternoon.
2. Tuesday – Swim in the morning, volleyball in the afternoon.
3. Wednesday – Train at VSP during lunch, run in the afternoon.
4. Thursday – Swim in the morning, bike in the afternoon.
5. Friday – Run in the morning as long as I am not playing in a tourney sat.
6. Saturday – Some type of fun activity, mountain biking, or volleyball.
7. Sunday – Rest or get some type of fun activity in.

*Also I will usually lift Thursday or Friday or both on top of my VSP training.

As far as volleyball is concerned, I am playing the best ball I have played probably ever.  Recently just won my first Open tournament, although I did take advantage of a weak playing field, because of a Toyota tourney that same weekend in Ocean City.  But hey a win is a win, and I was playing good consistent ball.

Here is a picture form the tournament:

Haven’t put up a post in a while, so I thought it was time for an update.  I am going to be getting tested again mid December, and then can assess how well I have come along, and if looks like I will reach my goals.

Here is the workouts from week 7

This is break down from our Monday training session:
Warm up
Dynamic – 15-20 minutes

Olympic Lift
Cleans – 4×6

Lower Body Plyometrics:
Squat jumps (on the Vertimax) – . 3×12 (10 w/bands, 2 w/o)
Single leg dumbbell squats 3×8 per leg
Superset with Plyometrics pushups – 3×10

Upper body plyometrics:
Plyometrics pull-ups – 3×10
Superset with good-mornings bends – 3×15

Core Work
Variety of medicine ball crunches / sit-ups

Cool Down
Rollers and stretching

This is break down from our Wednesday training session:
Warm up
Dynamic – 15-20 minutes

Olympic Lift
High Pulls snatch grip – 5×6

Lower Body Plyometrics:
Dumbbell jump squats – 3×10
Superset with balance inverted toe touch – 3×4 per leg
Box jumps – 3×12
Superset with plyo ball throw ups (laying on back) 3×20
Superset with barbell overhead squat 3×15

Upper body plyometrics:
Straight arm pull downs 3×10
Superset with quick calf jumps 3×25 seconds

Core Work
3 way crunches 2x 10

Cool Down
Rollers and stretching

Supplemental Workout
1x Week
This workout is done every Friday on top of training done at VSP, Exercise can be chosen as long as they fit the description.

Chest Press – 12/10/8/8
Upper Body Pull – 12/10/8/8
Bi-Lateral Multi-Joint Lower Body – 8/8/8/8
3-Way Shoulder Raise – 10 each way x 3
*Bicep Curl – 10 x 3
*Triceps Extension – 10 x 3
*Calf Raise – 10 x 3
Abs – 20-30 x 3
Lower Back – 20-30 x 3

*Can be super-setted to save time.

Dynamic Warm-up
Here is an example of a dynamic warm-up

Jump Rope – 50 forward / 50 backwards
Neck clock – 5 each direction
Long Arm Swing – 10x
Arm Hug – 10x
Trunk Circle – 5 each direction
Prisoner Squat Arms Forward – 10x
Standing Trunk Twist – 10x
Bent Over Trunk Twist – 10x
Forward/backward Lunge – 5 each leg
Heel/Toe Raise – 10x
Straight Leg March – 15yds (or in place, 10 each)
Quad Stretch – 15yds (or in place, 10 each)
Inverted Toe Touch – 15yds (or in place, 10 each)
Knee Hugs – 15yds (or in place, 10 each)
Quadruped Knee Circles (on hands/knees) – 5 forward/backward each leg
Straight Leg High Kicks (on your back) – 5 each
Alternating Leg Swings (on your back) – 5each
Prone Scorpions (on your stomach) – 5 each leg
Standing Leg Swings on Wall – 5 across, 5 forward/backward each leg

Throw in some ½ speed, ¾ speed and full speed build ups if you have room.  Most of the dynamic stretches can be done in place if you don’t have space.

Here are the workouts from week 2

This is break down from our Monday training session:
Warm up
Dynamic – 15-20 minutes

Olympic Lift
Cleans – 5×5

Lower Body
Split leg squats 3×5 per leg

Upper body plyometrics:
15 pushup super set with
Medicine ball push throws (on knees) – 3×15
Barbell speed flat ground bench presses 3×30 seconds

Core Work
Variety of medicine ball crunches / sit-ups

Cool Down
Rollers and stretching

This is break down from our Wednesday training session:
Warm up
Dynamic – 15-20 minutes

Olympic Lift
Split Jerk – 5×5

Lower body plyometrics:
Single leg box jumps too two feet landing – 2×8 per leg
Single leg box jump too other foot (On the Vertimax) – 3×12

Lower Body
Russian Hamstring Curls – 2×8

Balance Work
Jump off bosu ball in random direction then jump back on – 1×60 seconds
Single leg hold, with eyes closed on balance sheet – 1×20 seconds per leg

Core Work
Medicine ball Russian twists on bosu ball – 2×30
Reverse crunch on bosu ball – 2×20
Cool Down
Rollers and stretching