The Men of Exercise RX.

I would like to dedicate this post to the men of Exercise RX. For those of you who may not be aware, this is the New England Senior League Hockey team that I currently signed a long term deal with for the winter. Right now I believe we are 9-4 in league play. Last night we had a huge 10-5 win over the Griffs that turned out to be a real confidence builder. We are so hot right now that as long as we "just show up and lace up the skates" we are almost guaranteed victory (Tilli).

In thinking of a way to tie this back into health and fitness, it really wasn't too hard. If you take a look around the locker room, as a squad, we really are not a "beacon" of physical health. This is a team full of ex-Hockey east, NESCAC, and ECAC hockey guys who have gotten pretty out of shape since the glory days (sorry boys). If I had to guess, I would say that this specific population is so used to structure in their training programs in the way of practice and team lifts, that when released into the wild they walk around the gym aimlessly without a plan. Because of my man love for everyone on the team, I am going to put together a small program that should get you on the right track.

When thinking about a program for this population, there are some important things to consider:

1. Most guys have some left over nagging injuries from years of abuse.

2. Most guys have good jobs where they spend the better part of the day sitting down at a desk.

3. Most guys could use some tweaking in their diet.

4. Most guys are interested or should be interested in some fat loss.

So here is what I am thinking:

Monday: I know you guys had a monster night Saturday where you had 12-15 beers at the local watering hole (chances are, so did I), so we need to get some work done here.

Go to the gym, get a good warmup in, and perform the following.

1. Stationary reverse lunge with 25 lb DBs in hand (3 reps each leg)

2. Pullups any grip you like (use the assisted machine if need be) (perform 3 reps)

3. seated russian twists with medicine ball or light plate (5 reps each side)

taking as little rest as possible complete 8 sets.

Tuesday: We usually have a game on Tuesday Nights, so as long as you don't eat like an idiot, this will be enough of a workout.

Wednesday: Go to the gym and perform the following.

1. Pushups (5 reps)

2. Dumbell Row (5 reps each arm)

3. Side planks (30 seconds each side)

taking as little rest as possible perform 8 sets.

Thursday: Get back in the gym.

1. Standing DB overhead press (5 reps)

2. Pullups (different grip than Monday) (5 reps)

3. Step Ups on a bench (bodyweight only, 5 reps each side)

taking as little rest as possible, perform 8 reps

Friday, Saturday, or Sunday

Jump on a bike or a treadmill and do some intervals. 30 seconds of work followed by 60 seconds at a recovery pace for 10 reps.

So boys, there you have it. These workouts will take 30 minutes to perform (maybe less) and will be a hell of a lot harder than what you usually do at the gym.

Anyone else who may be following along, these workouts will work for you too. If you want a more individual approach I would be happy to help. My online coaching offering is $49 dollars per month (mandatory 3 month commitment) for personalized diet and training plans.

Let's Get After it,

TSull

PS. You can youtube most of these exercises for a video demonstration.