Hip mobility

Next:

10 Walk outs or Inch Worms

10 Burpees

1 hand high pull (dumbbell or kettlebell)  3 x 8-12 reps w/ each arm

1 hand overhead squat (dumbbell or kettlebell)  3 x 8-12 reps w/ each arm

1 leg  2 hand dumbbell or kettlebell over head press. 3 x 8-12 reps w/ each leg

3 X 20 walking lunges

80 pushups in as many rounds as it takes.

watch?v=eAd3rjZSaiw

Burpees: 10 X 2

Figure 8 to a hold: 20 X 2

watch?v=-k76_kgnxTY

Swings (1 arm kettlebell) 20 X 3

Bent over Rows 10 X 3

Bodyweight squats 20 X 3

Push ups 15 X 3

Overhead Press 15 X 3

Seems like Albert Haynesworth is catching a lot of flack for not passing the conditioning test required by most NFL teams.  If you are one of the brave souls who wants to attempt the conditioning test for yourself, you need to keep in mind that the requirements are determined by position: “skill guys” (running backs, receivers, def. backs) have less time to complete the test. The other factor is some coaches require you touch the line with your hand on the turn.

From my own experience in passing the 300 yard shuttle in college, I’ll pass on a few coaching points that helped me.  Our test was 3X 300 yard shuttles  (6X 50 yard sprints) in under 60 seconds (lineman time). I was so slow that coaches used to time me with a sun dial, so I had to pretty much sprint the whole thing.  Some guys are just good athletes and could strap up and go, but I on the other hand had to train in order to pass. Here are some tips:

• Run in a straight line. No wasted motion- pick a spot on each end and stick to it.

• Sprint into and out of the turn. The turns are where you lose the most time.  I found that if I exploded into the touch and turn and jumped out of it, I could save some valuable time.

• Train for the test. Practice will improve conditioning and will build your confidence going into the test.  A confident competitor is a less anxious one. Being well prepared for this or any test is always a great idea.

• Don’t eat like an idiot before your test. As a returning sophomore in college I ate 6 chocolate doughnuts a couple of hours before the conditioning test. I was so hungry and needed my strength. I passed the test but lost the doughnuts…all over the field.  Not a good idea.  So Albert, if you need some training I know somebody that can help.

Could you pass an NFL conditioning test?  A  D.C. reporter comes close to passing the Redskin’s conditioning test that Albert Haynesworth failed twice.  Pretty embarrassing if you ask me, that a professional athlete can’t show up to camp in proper condition.

The test: 6 X 60 yard sprints in under 70 seconds.  Rest 3.5 minutes, and another 6x 60′s at 73 seconds or less. The reporter missed the second round by 8 seconds.

This is pretty close to the last test we had in college.  Ours was  3 rounds of 6 x 50′s in 60 seconds or under for lineman with a 3.5 minute rest in between. It was brutal at 100 plus degrees in the August Texas heat, at 300 lbs. Easily one of the most miserable experiences of my life.  But I passed the test and crossed the finish line at just under the mandatory time, needing about 30 minutes to recover and see straight.  I remember landing in a pile of my teammates whi had finished the test and saying to them, “I can’t see! My eyes are open but I can’t see anything!”  My teammate responded, “Me either!”

So Albert, I feel your pain. Nobody had more anxiety about Fall camp or conditioning tests than me, but I didn’t have millions of dollars to soften my landing after I collapsed across the finish line.

If you are looking for a challenge, or just need a quick conditioning workout give one of these a try.  Hopefully you won’t lose your vision like I did.  Send us your times and see if you can beat this reporter and Albert Haynesworth.  Who knows, maybe the ‘Skins will sign you instead.

Joe Hashey from Synergy athletics shows some MMA style work that is sure to challenge any athlete and gives you some great ideas on how to incorporate heavy ropes into your training.

Grab a rope or fire hose and get to work.

Turkish Get Up an exercise for the development of strength, flexibility, and coordination of your entire body.

Adding complex exercises like the Turkish Get Up and variations of will bring into balance areas of your body that might be neglected from more traditional strength training approaches.  Balance is the key to building a strong foundation and addressing areas in need of improvement.

Ropes can be purchased in the mid $100 range (depending on length) at performbetter.com.  They offer free shipping a couple of times a year. I would recommend longer ropes for greater versatility.

For those looking for money saving alternatives, contact your favorite local fireman and ask if you can have an old fire hose.   Fire stations throw out old hoses when they wear out.  Duct or electrical tape up the ends for handles, and get to work.

• Box, step, or bench (height that you can jump onto for 10+ reps)

• 2 Kettlebells or dumbbells (weight that you can perform 10+ reps of variety of exercises)

Exercises performed at high intensity for 20 seconds (@10+ reps) / followed by 10 seconds rest for 8 rounds.

• Box Jumps

• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)

• 2 handed swings

• Double High Pull

• Box Jumps

• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)

• 2 handed swings

• Double High Pull

Yesterday work went long, and I had a meeting coming up with little time to workout.  I had about 15 minutes to squeeze one in, and this is what I did.

Equipment:  53 lb. and 70 lb. kettlebell

Warm up: Swings

Round #1: 53 lb kettlebell snatches.  10 snatches every 30 seconds for 5 minutes. 100 reps total (50 with each arm)

Rest: 3 minutes

Round #2: 70 lb. kettlebell snatches.  8 snatches every 30 seconds for 4 minutes. 64 total reps (32 with each arm)

Tips for building your own 12 minute workout:

•Increase intensity

•Focus on Complex (multi-joint exercises) – Snatch, Burpees, Clean and Jerks, Squats, Thrusters…

•Limit rest

Give this a try and let me know what you think.  Comment with your favorite variations.