Wednesday, July 29, 2009
Big Day Tomorrow
We are finally moving and I am relieved. I will have new videos and posts up for you real soon. I also start my training for my next show in November on Monday. I will keep you posted on training and diet.
Saturday, July 25, 2009
MMA Strength
Q: Hey coach, my name is Jason and I have been training MMA for about 6 months and I have been feeling really fatigued lately. I think I am overtraining I practice MMA 5-6 days a week a lift 4 times. I was wondering what you have your MMA athletes do for strength training.
A: Jason,
Not knowing your diet or having trained you before it is hard for me to tell you what is going on. It defiantly sounds like overtraining. Remember the best way to get better at your sport is to actually do it, so I would continue to train your sport 5-6 days a week. I would cut your strength training down to two days a week.
This is a base template I like to use for my MMA and wrestlers while in-season,
you can plug in what you need. You mainly want to work on bring up your weaknesses. You want to separate them by about 3 days Ex. Monday and again on Thursday. Just choose one out of these and rotate every 2 weeks.
WORKOUT 1
Plyometrics- 8 sets of 1-3
Box Jump
Split Lunge Jump
Depth Jump into Broad Jump
Box squat into box jump
Depth jumps (onto box)
Light tire flips
ME Upper Body movement- Work up to a 3-5 rep max
Weighted Chin-ups or Pull-ups (alternate grips)
V-grip rows
Flexed arm hang for time (vary all 3 grips / add weight if necessary)
Posterior chain lower body movement- 3 sets 10-12 reps
45-degree hyperextensions
Pull-throughs
Glute-ham raises
Romanian deadlift
Forward sled dragging, upright posture (3 sets of 30 yards)
Kettelbell swings
DB press variation- 3-4 sets 10-15 reps
Flat DB bench press (palms in or out)
Military DB Press
Incline DB bench press (palms in or out)
DB floor press (palms in)
Push-ups (wearing weighted vest, bands, or chains)
Lat/Upper back superset Group 1 and 2- 3 sets 12-15 reps
Group1
Lat pulldowns (various bars)
Kroc rows
Barbell rows
Seated cable rows (various bars fat bar rec.)
Grappler rows
Renegade Rows
Group 2
Rear delt flyes
Scarecrows
Face pulls
Seated DB cleans
Band pull-aparts
Band walk aparts
Y,T,W
Abs circuit 15-20 reps 3-4 sets of 3-4 exercises per set
WORKOUT #2
ME Lower Body Movement- Work up to a 3-5 rep max
Box squats (various Bars)
Free squats (Various Bars)
Front Squats
Straight bar deadlifts
Trap Bar deadlifts
Tire flip
Stone Load
Rep Upper Body movement 3 sets 10-20 reps
Push-up variations
Chin-up variations
Log Press
Unilateral lower body movement-2-3 sets 6-8 reps
(keep reps low and weight moderate, it will save your legs)
Bulgarian split squats
Barbell reverse lunge
Walking lunge
Zecher Lunge
Step-ups (box height slightly above knee)
Shrug variation super-setted with rear delt movement- 3-4 sets 8-12 reps
Group 1
DB shrugs
Barbell shrugs
Chaos Shrugs
Farmer Walk Shrugs
Group2
Rear delt flyes
Scarecrows
Face pulls
Seated DB Cleans
Band pull-aparts
Grip training- Usually some kind of grip medley 3-5 exercises 2-3 sets
Heavy Abs- 5 sets 10-15 reps
A: Jason,
Not knowing your diet or having trained you before it is hard for me to tell you what is going on. It defiantly sounds like overtraining. Remember the best way to get better at your sport is to actually do it, so I would continue to train your sport 5-6 days a week. I would cut your strength training down to two days a week.
This is a base template I like to use for my MMA and wrestlers while in-season,
you can plug in what you need. You mainly want to work on bring up your weaknesses. You want to separate them by about 3 days Ex. Monday and again on Thursday. Just choose one out of these and rotate every 2 weeks.
WORKOUT 1
Plyometrics- 8 sets of 1-3
Box Jump
Split Lunge Jump
Depth Jump into Broad Jump
Box squat into box jump
Depth jumps (onto box)
Light tire flips
ME Upper Body movement- Work up to a 3-5 rep max
Weighted Chin-ups or Pull-ups (alternate grips)
V-grip rows
Flexed arm hang for time (vary all 3 grips / add weight if necessary)
Posterior chain lower body movement- 3 sets 10-12 reps
45-degree hyperextensions
Pull-throughs
Glute-ham raises
Romanian deadlift
Forward sled dragging, upright posture (3 sets of 30 yards)
Kettelbell swings
DB press variation- 3-4 sets 10-15 reps
Flat DB bench press (palms in or out)
Military DB Press
Incline DB bench press (palms in or out)
DB floor press (palms in)
Push-ups (wearing weighted vest, bands, or chains)
Lat/Upper back superset Group 1 and 2- 3 sets 12-15 reps
Group1
Lat pulldowns (various bars)
Kroc rows
Barbell rows
Seated cable rows (various bars fat bar rec.)
Grappler rows
Renegade Rows
Group 2
Rear delt flyes
Scarecrows
Face pulls
Seated DB cleans
Band pull-aparts
Band walk aparts
Y,T,W
Abs circuit 15-20 reps 3-4 sets of 3-4 exercises per set
WORKOUT #2
ME Lower Body Movement- Work up to a 3-5 rep max
Box squats (various Bars)
Free squats (Various Bars)
Front Squats
Straight bar deadlifts
Trap Bar deadlifts
Tire flip
Stone Load
Rep Upper Body movement 3 sets 10-20 reps
Push-up variations
Chin-up variations
Log Press
Unilateral lower body movement-2-3 sets 6-8 reps
(keep reps low and weight moderate, it will save your legs)
Bulgarian split squats
Barbell reverse lunge
Walking lunge
Zecher Lunge
Step-ups (box height slightly above knee)
Shrug variation super-setted with rear delt movement- 3-4 sets 8-12 reps
Group 1
DB shrugs
Barbell shrugs
Chaos Shrugs
Farmer Walk Shrugs
Group2
Rear delt flyes
Scarecrows
Face pulls
Seated DB Cleans
Band pull-aparts
Grip training- Usually some kind of grip medley 3-5 exercises 2-3 sets
Heavy Abs- 5 sets 10-15 reps
Friday, July 24, 2009
Moving to a New Location
I am in the process of moving my family and gym. I will have new videos up and some new posts after the move. I will be located in Port St. Lucie Florida. Contact me if you want to train or if you have a question. Take care and Lift Strong.
Directions
If you are coming from I-95 South take exit 121 and head west until you reach a roundabout and take 1st exit onto COMMERCE CENTER PKWY. Go 2.8 miles on COMMERCE CENTER PKWY and make a left onto NW SETTLE AVE. Enter the second industrial warehouse and look for bay B-8.
If you are coming from US-1, jump onto PRIMA VISTA BLVD and head west until you reach a roundabout and take 1st exit onto COMMERCE CENTER PKWY. Go 2.8 miles on COMMERCE CENTER PKWY and make a left onto NW SETTLE AVE. Enter the second industrial warehouse and look for bay B-8.
If you are coming from I-95 North take exit 126 and head east until you reach GLADES RD and then turn right at GLADES RD. You will make a left onto COMMERCE CENTRE DR then follow that until it turns into COMMERCE CENTER PKWY and make a right onto NW SETTLE AVE. Enter the second industrial warehouse on the left and look for bay B-8.
Samson Strength & Conditioning LLC.
2127-2131 NW Settle Ave
Port St Lucie, FL 34986-3228
If you are coming from US-1, jump onto PRIMA VISTA BLVD and head west until you reach a roundabout and take 1st exit onto COMMERCE CENTER PKWY. Go 2.8 miles on COMMERCE CENTER PKWY and make a left onto NW SETTLE AVE. Enter the second industrial warehouse and look for bay B-8.
If you are coming from I-95 North take exit 126 and head east until you reach GLADES RD and then turn right at GLADES RD. You will make a left onto COMMERCE CENTRE DR then follow that until it turns into COMMERCE CENTER PKWY and make a right onto NW SETTLE AVE. Enter the second industrial warehouse on the left and look for bay B-8.
Samson Strength & Conditioning LLC.
2127-2131 NW Settle Ave
Port St Lucie, FL 34986-3228
Wednesday, July 22, 2009
Separate From the Pack
This is the story of how I got to where I am today:
After serving four years in the Marine Corps and one tour to Iraq I was finally done. I served my country valiantly and fought for my freedom. I said to myself it is time to let loose, so I did exactly that. Five months and thirty pounds of fat later I was a mess. I became another statistic, another face in the crowd. I was one of the sixty plus percent of overweight people in this world.
This was something I thought would never happen to me. I was raised to standout from the crowd and excel in life. I let myself, my family, and more specifically my wife and kids down. I took a good long look in the mirror on August 12, 2008 and knew it was time for a change. On that day I took my life in to my hands and decided to make numerous changes. First one was to set a goal and than pick a date to do this in. I enlisted the help of Elitefts own Shelby Starnes and expressed to him my concerns and disappointments. I told him my goal was to get down to single digit body fat and wanted it done in three months. It was a long a grueling process but I knew it had to be done. I had to take myself out of the majority column and into the minority one. Three months later my goal was met and man did it empower me to achieve more.
Still after all this there was something inside me that said do more, be the best. I decided again that this was not good enough for me. I needed something bigger something more fulfilling. So I set my sights on a strongman contest sometime in July of 2009. This gave me eight months to transform myself into a strongman competitor. I knew this would give me enough time to prepare mentally and physically. I set up my template to focus on my weak points while continuing to build on my strong ones. My template was pretty basic because I did not know what to expect at a competition.
I continued to do carb rotation and managed the micros and macros myself. Training days I consumed a healthy 3600 calories and on the low days I consumed 2800 calories. I monitored my weight and made adjustments as I continued to progress. I was not worried about putting on 30lbs of muscle and increasing my deadlift by 100lbs. That is impossible to do in the short amount of time provided to obtain my goal. I knew if I stuck to my plan and made small improvements than I would be fine.
Day in and day out I was in a zone. All I could focus on was getting in the gym setting PRs and crushing the competition. Slowly but surely I was putting on some good size and strength. I could not be deterred from my goal and I would not let anything or one get in my way. Finals week in school no problem, neighbors complaining about the noise I did not care. They were the statistic I once was and will never be again. I was obsessed with being the best; I would read any and all books related to strength and performance to hone my skills. I had to learn from the best so; I took a trip up to New Jersey to train at Defrancos. I was there for one week learning from the best and training with his NFL crew. This was an experience that will affect the way I do things for the rest of my life. I loved the feeling of being a rare breed and I wanted more. I continued to set goals and plan my life around the steel. I opened my own gym and am finishing up my degree in exercise science all while continuing to pound the weights and achieve my goal.
The day finally came and a date was set July 18, 2009 the 3rd Annual SW Florida Strongman Show. I competed in the novice division with ten other strongmen. I knew I had my work cut out for me. I was undersized in an open weight class and these guys were on the same path as I was. First up log press 215 for reps in 60sec. Game time, I push out 12 reps and thought maybe I should have tried this before the contest. Second event was the axle deadlift 405lbs for reps in 60sec. I knew this would be my event I blast out 13 reps then my grip gives out. Third event was an 18lbs crucifix hold in each hand. I held it for 1min and 7sec. Going into the atlas stones I was in second place and had to set the time to beat. Just before the judge said go all I could think about was becoming one of the elite and separating my self from the pack. First stone was 200lbs and it goes up like a pillow while the second, third, fourth, and fifth do the same. First time ever touching stones and I lifted 200, 220, 240, 260, and 280lbs like they were my 33lbs three year old daughter. Finished in 15 seconds and waited patiently as the guy in first went. He struggled with them and I knew that right than and there it was mine for the taking. It was time to fulfill the life I was born to live I was separating myself from society from the pack. The scores were in and as they called out my name and everybody cheered for me the guy who took first place I knew my life would never be the same.
I was amazed at the feeling I got when they called my name. That was the validation I needed, that was the separation I desired. That fed me for about two minutes and than I wanted more. Now I am on a journey to turn pro and I will not stop until I get it.
After serving four years in the Marine Corps and one tour to Iraq I was finally done. I served my country valiantly and fought for my freedom. I said to myself it is time to let loose, so I did exactly that. Five months and thirty pounds of fat later I was a mess. I became another statistic, another face in the crowd. I was one of the sixty plus percent of overweight people in this world.
This was something I thought would never happen to me. I was raised to standout from the crowd and excel in life. I let myself, my family, and more specifically my wife and kids down. I took a good long look in the mirror on August 12, 2008 and knew it was time for a change. On that day I took my life in to my hands and decided to make numerous changes. First one was to set a goal and than pick a date to do this in. I enlisted the help of Elitefts own Shelby Starnes and expressed to him my concerns and disappointments. I told him my goal was to get down to single digit body fat and wanted it done in three months. It was a long a grueling process but I knew it had to be done. I had to take myself out of the majority column and into the minority one. Three months later my goal was met and man did it empower me to achieve more.
Still after all this there was something inside me that said do more, be the best. I decided again that this was not good enough for me. I needed something bigger something more fulfilling. So I set my sights on a strongman contest sometime in July of 2009. This gave me eight months to transform myself into a strongman competitor. I knew this would give me enough time to prepare mentally and physically. I set up my template to focus on my weak points while continuing to build on my strong ones. My template was pretty basic because I did not know what to expect at a competition.
I continued to do carb rotation and managed the micros and macros myself. Training days I consumed a healthy 3600 calories and on the low days I consumed 2800 calories. I monitored my weight and made adjustments as I continued to progress. I was not worried about putting on 30lbs of muscle and increasing my deadlift by 100lbs. That is impossible to do in the short amount of time provided to obtain my goal. I knew if I stuck to my plan and made small improvements than I would be fine.
Day in and day out I was in a zone. All I could focus on was getting in the gym setting PRs and crushing the competition. Slowly but surely I was putting on some good size and strength. I could not be deterred from my goal and I would not let anything or one get in my way. Finals week in school no problem, neighbors complaining about the noise I did not care. They were the statistic I once was and will never be again. I was obsessed with being the best; I would read any and all books related to strength and performance to hone my skills. I had to learn from the best so; I took a trip up to New Jersey to train at Defrancos. I was there for one week learning from the best and training with his NFL crew. This was an experience that will affect the way I do things for the rest of my life. I loved the feeling of being a rare breed and I wanted more. I continued to set goals and plan my life around the steel. I opened my own gym and am finishing up my degree in exercise science all while continuing to pound the weights and achieve my goal.
The day finally came and a date was set July 18, 2009 the 3rd Annual SW Florida Strongman Show. I competed in the novice division with ten other strongmen. I knew I had my work cut out for me. I was undersized in an open weight class and these guys were on the same path as I was. First up log press 215 for reps in 60sec. Game time, I push out 12 reps and thought maybe I should have tried this before the contest. Second event was the axle deadlift 405lbs for reps in 60sec. I knew this would be my event I blast out 13 reps then my grip gives out. Third event was an 18lbs crucifix hold in each hand. I held it for 1min and 7sec. Going into the atlas stones I was in second place and had to set the time to beat. Just before the judge said go all I could think about was becoming one of the elite and separating my self from the pack. First stone was 200lbs and it goes up like a pillow while the second, third, fourth, and fifth do the same. First time ever touching stones and I lifted 200, 220, 240, 260, and 280lbs like they were my 33lbs three year old daughter. Finished in 15 seconds and waited patiently as the guy in first went. He struggled with them and I knew that right than and there it was mine for the taking. It was time to fulfill the life I was born to live I was separating myself from society from the pack. The scores were in and as they called out my name and everybody cheered for me the guy who took first place I knew my life would never be the same.
I was amazed at the feeling I got when they called my name. That was the validation I needed, that was the separation I desired. That fed me for about two minutes and than I wanted more. Now I am on a journey to turn pro and I will not stop until I get it.
Tuesday, July 21, 2009
Building A Template
Before anything you decide to do, you should have goals set to help you accomplish this task. I have my eyes set on another competition in November and after this last contest I realized some things:
1. I need to work on my grip, because I had more deadlifts in the
rest of my body but not in my grip.
2. I need to work on leg drive for my logs.
3. Build some stones and use them, already working on this one.
4. Put on some weight.
5. Get stronger.
So I will base my training around those things and create a template to improve my weaknesses and build my strengths. So here goes...
Mon: Max Effort Over Head Press 1-5RM
Heavy Triceps 3-5sets 6-10reps
Back 3-5sets 10-15reps
Triceps Finisher 3sets 25-50reps
Circuit Abs 3sets 10-15reps
Tues: Max Effort Deadlifts 1-5Rm
Squat Variation 5-7sets 6-10reps
Grip 5sets of random exercises
Traps 5sets 10-20reps
Weds: OFF
Thurs: Dynamic Upper Body/Heavy Back
Upper Body Plyometrics 10sets 3reps
Back 4-6sets 3-10reps
Triceps 3-4sets 8-12reps
Biceps 3-4sets 8-12reps
Heavy Abs 5sets 8-10reps
Fri: OFF
Sat: Events Training
Will consists of 3-4 events, specifically the ones in my next contest.
Sun: OFF
This template is made as broad as can be. I do this so you can see what a base template looks like for me. I am not subscribing this to anyone, but you can use this same template and cut out my weaknesses and add yours to have an effective base template.
My diet will consist of carb cycling. High carb days will be on training days and low carb days on my off days. Training days I will consume a healthy 4000 calories and on the low days I will consume 2800 calories. I will monitor my weight and make adjustments as I go. I am starting off at 215lbs.
1. I need to work on my grip, because I had more deadlifts in the
rest of my body but not in my grip.
2. I need to work on leg drive for my logs.
3. Build some stones and use them, already working on this one.
4. Put on some weight.
5. Get stronger.
So I will base my training around those things and create a template to improve my weaknesses and build my strengths. So here goes...
Mon: Max Effort Over Head Press 1-5RM
Heavy Triceps 3-5sets 6-10reps
Back 3-5sets 10-15reps
Triceps Finisher 3sets 25-50reps
Circuit Abs 3sets 10-15reps
Tues: Max Effort Deadlifts 1-5Rm
Squat Variation 5-7sets 6-10reps
Grip 5sets of random exercises
Traps 5sets 10-20reps
Weds: OFF
Thurs: Dynamic Upper Body/Heavy Back
Upper Body Plyometrics 10sets 3reps
Back 4-6sets 3-10reps
Triceps 3-4sets 8-12reps
Biceps 3-4sets 8-12reps
Heavy Abs 5sets 8-10reps
Fri: OFF
Sat: Events Training
Will consists of 3-4 events, specifically the ones in my next contest.
Sun: OFF
This template is made as broad as can be. I do this so you can see what a base template looks like for me. I am not subscribing this to anyone, but you can use this same template and cut out my weaknesses and add yours to have an effective base template.
My diet will consist of carb cycling. High carb days will be on training days and low carb days on my off days. Training days I will consume a healthy 4000 calories and on the low days I will consume 2800 calories. I will monitor my weight and make adjustments as I go. I am starting off at 215lbs.
Monday, July 20, 2009
Gotta have Heart
There are several elements I have to deal with day in and day out when it comes to training athletes. The one thing though I never deal with is lack of heart and dedication. These athletes give it all they have day in and day out, after their 9 to 5 jobs. Genetics can only take you so far, you have to work hard to accomplish the goals you desire. I had two triathletes compete yesterday in the Key Biscayne Trilogy. It consisted of a .25mile swim, 8mile bike, and 3.1mile run. This is a sport where you are all by yourself. There is no team to compensate for your mistakes. It takes alot of HEART to get through these grueling events. Here is a video of one of my athletes competing in the triathlon.
My wife was the other competitor and she finished in 1:10:34.
The next journey for these two athletes is a half ironman in November located in Miami, Florida. I will post there training leading up to this event.
My wife was the other competitor and she finished in 1:10:34.
The next journey for these two athletes is a half ironman in November located in Miami, Florida. I will post there training leading up to this event.
Sunday, July 19, 2009
First Show...First Place
It was a very good day out in the Florida heat. I competed in the novice division with 8 other competitors. It was by far the most competitive division out there. The show was well put together by Alligators Bar & Grill and the emcee Dave Beers was great as well. Thanks to everyone for all the support. Here is a video of my day in Fort Myers:
P.S. I had two triathletes competing in a competition today. I will post some video of the race later on. Stay tuned.
P.S. I had two triathletes competing in a competition today. I will post some video of the race later on. Stay tuned.
Friday, July 17, 2009
Show Time
As you know my first show is tomorrow, so this got me thinking of a question I get all the time. What should I do the weeks leading up to my show? The way I designed my program is to peak at the show not in a training session. Two weeks out I will set my rep percentages at 90% for my main lifts of the week and hit 1 easy rep. This will let you know were you are at going into the show. I keep the reps and sets of my accessory work around 3 sets 10-12 reps low intensity and moderate volume. The week leading up to the show I do absolutely nothing in the weight room. The best piece of advice I have ever recieved is that you will not lose any strength in a week. I do some walking, stretching, and foam rolling. After a week of rest you should be itching to lift something heavy.
P.S. I will have a video and full report of the show this weekend, so stay tuned.
P.P.S. What did you do today?
P.S. I will have a video and full report of the show this weekend, so stay tuned.
P.P.S. What did you do today?
Wednesday, July 15, 2009
First Strongman Show
I have my first show this weekend in Fort Myers, Fl. I will be posting a video of the show and the results on Sunday. Than I have two of my athletes competing in a sprint triathlon. I will be posting there workouts along with mine and a few of my football players who are getting ready for an elite combine. If there are any questions feel free to email me.
Welcome to my Journey
My name is Tony Montgomery and this is Samson S&C. I will be providing you with information on sports performance, nutrition, rehab, and many other things. This is old school, hard nosed training, there is absolutely no fluff in what I do. I focus my training on a conjugated method to build strong, fast, and explosive athletes. Follow me on my journey to become a pro strongman and to build the biggest bunch of freak athletes on the planet.
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