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Randolph Henry Strength Guide

1. The struggle to do what’s needed to be done each day.2. The struggle to attack each workout with positivity and enthusiasm. 3. The struggle to not take shortcuts when the opportunities arise. 4. The struggle of putting the right fuel in our body consistently day in and day out. 5. The struggle of accepting our current weaknesses and making them our strengths. 6. The struggle of not looking for the immediate result but focusing on the long term. 7. The struggle of seeing the process as a destination and not as a journey. 8. The struggle to not allow negative attitudes to derail our training. 9. The struggle to hold each other accountable for future greatness. 10. The struggle to persevere through adversity for the goodness of the family.

“If there is no struggle, there is no progress.” –Frederick Douglass

THE STRUGGLE

Before beginning any training session, it is essential to adequately warm-up your body for the high

demands you will ask of it. When you warm-up, you increase the body’s core temperature,

which will initiate sensible perspiration (Sweating). You must not take this part of training lightly.

Choose 3 general exercises and 4 different specific warm-up exercises in accordance to

the training scheduled for that day. Complete 2 rounds of the 7 exercises, for the prescribed repetitions.

General Jumping Jacks Ankle Pulls Mountain Climbers

Quad Stretch Rollover Stretch

DYNAMIC

Warm-Up

Standing Knee Pulls Wood Choppers Front Bridge

Side Bridge Stationary Inch Worm

Lower Body Emphasis

Body Weight Squat Body Weight Lunge

Fire Hydrants Lateral Lunge

Good Mornings Standing Hip Circles

Spiderman Stretch Downward Facing Dog

Ankle Stretches

Upper Body Emphasis

External Rotators Standing/Cat Camel

Arm Circles Forward/Backward Push-Ups

Superman Stretch

Standing Press

Example of Upper Body Warm-Up

- -Jumping Jacks 2x25

- -Stationary Inch Worm 2x5

- -Rollover Stretch 2x10

Example of Lower Body Warm-Up

- Standing Quad Stretch 2X6 R/L

- Standing Ankle Pull 2X6 R/L

- Spider Stretch 2X6 R/L

- Body Weight Good Am 2X10

Example of Upper Body Warm-Up

- -Jumping Jacks 2x25

- -Stationary Inch Worm 2x5

- -Rollover Stretch 2x10

Example of Lower Body Warm-Up

- Standing Quad Stretch 2X6 R/L

- Standing Ankle Pull 2X6 R/L

- Spider Stretch 2X6 R/L

- Body Weight Good Am 2X10

Day 1: Monday Sept. 21st Sept. 28th Oct. 5th Oct. 12th Oct. 19th Oct. 26th

Warm-up:Jump Rope/Dynamic Stretch 5-10 Min.

Speed Bench PressReps Should Be Performed With Explosiveness!!!

Barx5,1x3@45%, 9x3@50%

Barx5, 1x3@50%, 9x3@55%

Barx5, 1x3@ 60%, 9x3@ 60%

Barx5, 1x3@ 55%, 9x3@ 60%

Barx5, 1x3@ 55%, 9x3@ 60%

Barx5, 1x3@45%, 9x3@50%

Weighted Pull-Up 5x6 Increase Weight

5x6 6x6 6x6 Heavy 5 3x6

1a DB Bench Press w/ Neutral Grip

4x10 Increase Weight

4x10 4x12 4x12 5x8 3x10

1b SA DB Rows 4x12 Increase Weight

4x12 4x15 4x15 5x10 3x12

2a DB Shrugs 4x15 Increase Weight

4x15 4x15 4x15 4x15 3x15

2b DB Lateral Raise


4x12 4x12 4x12 4x12 3x10

2c Floor DB Tricep Extension


4x10 4x10 4x10 4x10 3x10 Light

Cool DownUpper Body Post-Stretch

“Today I will do what others won't, so tomorrow

I can accomplish what others can't” -Jerry Rice

Workouts

Day 2: Tuesday

Sept. 22nd Sept. 29th Oct. 6th Oct. 13th Oct. 20th Oct. 27th


Barbell Clean Pull From Hang Position

5x4 Add Gradually

5x4 5x5 5x5 6x5 3x5

Front Squat Full Range of Motion!!!

Barx5, 1x3@45%, 7x2@50%

Barx5, 1x3@50%, 7x2@55%

Barx5, 1x3@ 55%, 7x2@ 55%

Barx5, 1x3@ 55%, 7x2@ 60%

Barx5, 1x3@ 55%, 7x2@ 60%

Barx5, 1x3@45%, 7x2@50%

1a DB RDL 4x10 4x10 4x8 4x8 Work Heavier

5x6 Work Heavier

3x8

1b DB Split Squats

4x8 Increase Weight

4x8 Increase Weight



5x8 3x8

2a DB Turkish Get-Ups

3x2 R/L 3x2 R/L 3x3 R/L 3x3 R/L 3x3 R/L 3x2 R/L

2b DB Single Arm Farmers Carry

3x15 Yards Down & Back R/L






2c Side Plank Leg Holds

3x20sec R/L 3x25sec R/L 3x25sec R/L 3x30sec R/L 3x30sec R/L 3x20sec R/L

CONDITIONINGCOMPLETE DAY 1 CONDITIONING then POST-STRETCH

Day 3: Wednesday Sept. 23rd

Sept. 30th

Oct. 7th Oct. 14th

Oct. 21st Oct. 28th


1a Bird Dog 3x10 R/L

3x10 R/L

3x10 R/L 3x10 R/L

3x10 R/L 3x10 R/L

1b Cat/Camel 3x10 3x10 3x10 3x10 3x10 3x101c Fire Hydrants 3x10

R/L3x10 R/L

3x10 R/L 3x10 R/L

3x10 R/L 3x10 R/L

1d Tennis Ball Glute Rolls 3x30 R/L

3x30 R/L

3x30 R/L 3x30 R/L

3x30 R/L 3x30 R/L

1e Toe Grab Squat 3x10 3x10 3x10 3x10 3x10 3x101f Shoulder Disloactions with Band

3x10 3x10 3x10 3x10 3x10 3x10

Hill Sprints 3x 4x 5x 6x 7x 8x

Tire flip up the hill 3x 4x 3x 4x 3x 5x

1a Plank 3x 30sec 3x 40sec

3x 50sec 3x 1min.

3x 1min. &10sec.

3x 1min. &30sec.

1b Side Plank R/L 3x 30sec 3x 40sec

3x 50sec 3x 1min.

3x 1min. &10sec.

3x 1min. &30sec.

1c Push-up Plank 3x 30sec 3x 40sec

3x 50sec 3x 1min.

3x 1min. &10sec.

3x 1min. &30sec.

1d Plank 3x 30sec 3x 40sec

3x 50sec 3x 1min.

3x 1min. &10sec.

3x 1min. &30sec.

Crunches 25 each way 1x100 1x100 1x100 2x100 2x100 2x100

6 inches 3x 1min 4x 1min 2x 1:30 min.

3x 1:30 2x 2min 3x 2min

Russian Twist 35lbs 3x20 3x20 3x25 3x25 4x30 4x30

Cool DownLight Cardio: 5 Minutes then POST STRETCH 5-10 Min

Day 4: Thursday

Sept. 24th Oct. 1st Oct. 8th Oct. 15th Oct. 22nd Oct. 29th


Bench PressReps Should Be Performed With Explosiveness!!!

Barx5, 1x3@50% 1x3@60%, 5x3@70%

Barx5, 1x3@50% 1x3@65%, 5x3@75%

Barx5, 1x3@50% 1x3@65%, 1x3@70% 6x3@75%

Barx5, 1x3@50% 1x3@65% 5x3@75%

Barx5, 1x3@55% 1x3@70% 5x2@80%

Barx5, 1x3@50% 5x3@60%

DB Bent Over Row

5x8 Increase Weight

5x8 Increase Weight

5x8 Increase Weight

5x8 Increase Weight

5x8 Increase Weight

3x8 Increase Weight

1a SA DB Bench w/ Neutral Grip


1b DB Renegade Rows


2a DB Curl to Press

3x10 3x10 3x10 3x10 3x10 3x10

2b Band Or Cable Face Pulls

3x15 3x15 3x15 3x15 3x15 3x15

Cool DownUpper Body Post-Stretch

Day 5: Friday

Sept. 25th Oct. 2nd Oct. 9th Oct. 16th Oct. 23rd Oct. 30th


Front Squat Full Range of Motion!!!

Barx5, 1x5@50%, 1x5@60%, 5x4@70%

Barx5, 1x5@55%, 1x5@65%, 5x4@75%

Barx5, 1x5@55%, 1x5@65%, 5x4@75%

Barx5, 1x5@55%, 1x5@65%, 5x3@75%

Barx5, 1x5@55%, 1x5@65% 5x2@80%

Barx5, 1x5@50%, 1x5@60%, 5x4@70%

Barbell RDL 4x6 Maintain Flat Back

4x6 Maintain Flat Back





1a DB Step Up


1b Ball Glute Lifts

3x12 3x12 3x12 3x12 3x12 3x12

1c Cable/Band Paloff Press


CONDITIONINGCOMPLETE DAY 2 CONDITIONING then POST-STRETCH

Striders: gradual acceleration from bottom of hill to the top working up to about 90% of your fastest speed. Walk back to the bottom standing tall while controlling your breathing. Repeat prescribed repetitions.

Statesmen: Complete a suicide. 1, 2, 3’s: 34 sec & under, 4, 5’s: 36sec & under

Interval Run: “On” portion is a sprint as fast as you can go and as far as you can go for that period of time; “Off” portion is either a jog or a walk as indicated (do not stop moving). Cover as much ground as possible

Weeks 1-2 Day1: Striders: 10x with walk back repeat Statesmen: 2x with 30sec of Rest,Day 2: Interval Run: 15 total minutes – On 15 sec, Off 40 sec (walk)

Weeks 3-4 Day1: Striders: 12x with walk back repeat Statesmen: 3x with 30sec of RestDay 2: Interval Run: 15 total minutes – On 15 sec, Off 35 sec (walk)

Week 5 Day1: Striders: 14x with walk back repeat Statesmen: 3x with 30sec of Rest Day 2: Interval Run: 15 total minutes – On 15 sec, Off 30 sec (walk)

Week 6 Day1: Striders: 10x with walk back repeat Lancers: 2x with 30sec of Rest, Day 2: No Run for Today.

Conditioning

Cool-DownAfter all of our training is complete each day, it is imperative we take the necessary measures to improve our flexibility. The best time to do this is directly after our workout. On each day you will complete the routine below when you’re done with your conditioning session. Complete each stretch for 20 seconds on each right and left limb.

Long calf musclePlace hands on wall with one leg to rear. Keep the rear leg locked straight and foot

flat. Turn rear foot slightly inwards. Bend front leg taking calf stretch through

rear calf.Short calf muscle

Place hands on wall taking weight through rear leg. Turn rear foot slightly inwards and keep heel flat. Bend rear

knee forward over rear foot.Hip flexor

Kneel on ground with front knee at 90°. With the back straight, tilt the pelvis

back by tucking the abdomen up and in and squeezing buttocks. Keep head up.

HamstringsKneel on one leg with other leg out in front with the foot flexed. Keep back

straight and bend forward at the hips to feel the stretch down the back of the leg.

Front thighPull heel towards buttock. Keep back straight, knees together and in line.

Trunk side flexorsStand with feet comfortably apart. Fold

arms above head. Bend to the side slowly. Stretch up with upper elbow.

PectoralsStand side-on to a wall or pole with

closest leg forward. Place forearm on wall with shoulder slightly above 90°.

Turn upper body away from wall or pole. Triceps stretch

Place hand between shoulder blades. Place opposite hand on elbow. Pull

elbow towards midline with help from opposite hand.

Shoulder ChestStand with head up, chin in, hands

clasped behind back. Pull shoulders down and back. Press shoulder blades

together and down. Pull the stomach in to prevent arching of the lower back.

Lower backLie with hands behind head, arms flat. Bend hips and knees90°, feet together. Roll knees over to ground. Upper knee should be directly above lower knee.

GroinSit on floor with back straight. Grasp the ankles and draw them towards groin. Use the elbows to apply a gradual downward

and outward pressure on the knees.Buttock

Gluteals: Lie on back with both hands around one knee. Pull knee towards

opposite shoulder. Keep head, shoulder and opposite leg relaxed

Piriformis:Lie on back and hold knee to chest.

Pull knee and ankle towards opposite shoulder

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