Week 2-The 12 Week Performance Project, Force

March 14th, 2010

Week 1 was incredible! Such a great response from all the trainers, clients, and participants who committed to this 12 Week Performance Project! Thank you all for your hard work, encouragement, and discipline. I am looking forward to Week 2 being even more successful than week 1!

As a force presses against you, you will almost always, inevitably, PUSH BACK! You got it folks! This week we are building our force through resistance training and strength exercises, but have no fear, we will ensure you do not lose what you have already built! We will do a maintenance week for all of the week 1 exercises.

Are you ready to push the boundaries of your body, mind and spirit? This week is specially designed to give you the edge in force. This is going to resemble a body builders routine, EXCEPT, we will be training functionally. Functional training or training the human movements in force through pushing, pulling, squating, lunging, bending, twisting, and locomotion with resistance.

Training with force creates way to push yourself mentally and spiritually by demanding higher performance from yourself and the team in the gym with you. We are once again on a journey to overcome all the areas that society, life, and doubt told us we couldn’t. We will be faced with a challenge, and we will band together to overcome them everyday this week. Check out the mindset, nutrition, and guidance articles to give yourself the upperhand.

Here are the daily challenges, and I will see you in the gym!

Monday-Leg Workout-Challenge: Max Rep 18″ Box Squats with 65, 135, or 225lbs

Tuesday-Twist, Bend, and Locomotion Workout-Challenge: 400 Meter Run, Max Rep in 1 min Knee Raise (90 degree) with 10lb or 25lb Dumbbell held between your feet (touch the db to ground and drive the knee up to 90 degrees while hanging from a pull-up bar)

Wednesday-Push Workout-Challenge Max Rep Bench Press (45, 95, 135, 225), Military Press(45,95,135), and Dips.

Thursday-Twist, Bend and Locomotion Workout-Challenge: 1 mile Run, Max reps in 1 min for Left side and Right side 180 degree cable rotations (arms locked straight and movement is parallel to the ground) 30lbs, 50lbs, 70lbs

Friday-Pull Workout-Challenge: Pull-ups, Chin-ups, or 80lb Lat Pull Down Max; Seated Cable Row (fully extended and touching your navel) 40lbs, 80lbs, 120lbs (Keep your back straight and chest up)

Congratulations! If you do not have a warm-up or workout to perform before and after the challenges leave a comment and I direct you to a workout. Remember the Challenge should come halfway between your workout, about 30 minutes into it. This will give you a more the proper amount of time to warm-up and it should allow for maximum results. Keep encouraging, supporting, and motivating one another in this process. You will get back what you put into it.

Posted in Aaron Guyett, Guidance - Coaching - Support | 18 Comments »

18 Responses to “Week 2-The 12 Week Performance Project, Force”

Chris says:

March 14, 2010 at 10:55 pm

I’m totally taking credit for the Yoda reference here. I will even give Harold big ups for the impersonation!
Harrel Carman says:

March 15, 2010 at 1:03 pm

25 reps at 225lbs… Can’t wait for the rest of the week!
aguyett says:

March 15, 2010 at 2:17 pm

11 reps at 225 lbs…Harrel and Chris did incredible! It was good to see such hard work and awesome support!
Keri says:

March 15, 2010 at 6:18 pm

20 reps 95lbs
Simone says:

March 15, 2010 at 7:49 pm

25 reps 95lbs!
Harrel Carman says:

March 16, 2010 at 10:33 am

Did the 1/4 mile in 1:11 and 49 reps of the hanging abb thingie… woot!
Ruben says:

March 17, 2010 at 9:27 am

Did the 1/4 mile in 1:13 and 43 reps of the hanging abb thingie
Ruben says:

March 17, 2010 at 9:28 am

Today 4 reps at 185, 14 should press @ 95 and 10 dippity dips!!!
aguyett says:

March 17, 2010 at 11:57 am

First off…I love the Yoda pic! Second, I am stoked about the energy, enthusiasm, and effort surrounding the 12 Week Performance Project! Lastly here are my scores, just in case I can’t do the Thurs and Fri challenge while I am in Mexico:
Mon: 225lb 18″ box squat 11 reps
Tues: 400m sprint/run (I think it was a bit more than 400 ladies and gents) 55 seconds, 49 hanging ab thingies (I like the name Harrel)
Wed: 225lb bench press 8 reps, 135 military press 4 reps (get it Harrel!), Dips 25 reps

I have been impressed and stoked on everyone’s performance and progress already! Looking forward to next week! See y’all Monday!
Harrel Carman says:

March 17, 2010 at 11:58 am

Bench: 8 reps @ 185lbs, Shoulder Press: 5 reps @ 135 lbs, and 23 Dips! Great job everyone!
Jderitter says:

March 17, 2010 at 12:43 pm

Bench Press 5 reps at 185lbs.
Military Press 10 reps at 95lbs.
Body Weight Dips 12 reps.
Happy St. Pattys Day everyone!!
See you tomorrow in the morning ;p
Keri says:

March 17, 2010 at 2:19 pm

Bench Press 6 reps @ 65
Mil. Press 5 reps @ 45

15 MILLION dips…………

……..JK i got zero…. one halfy
Marianne says:

March 17, 2010 at 5:29 pm

4 @ 95 Bench Press
25 @ 45 Military Press
21 dips
Marianne says:

March 17, 2010 at 5:35 pm

Oh yeah… 1/4 mile in 1:16 and 50 ab hang things (really did 52+ but Aaron cheated me!)
aguyett says:

March 17, 2010 at 5:38 pm

Hahahahaha! Way to go Marianne! Way to go Innovative Results family! You guys are incredible! I can’t wait to see all of your progression through this 12 week Performance Project! Next time you probably will get a million at least, Keri.
Courtney says:

March 17, 2010 at 5:51 pm

Tuesday: 400m 1:19, hanging knee thingys: 30
Wednesday: 18 @ 65 Bench Press
8 @ 45 Military Press
4@ Dips

Wow I have a lot of work to do, but excited for Friday
Harrel Carman says:

March 18, 2010 at 3:51 pm

Thursday: 1 mile in 8:17… For the ab test: 45 left and 47 right on 70lbs… Super props to Marianne on the mile run!
Jessica Cadenhead says:

March 19, 2010 at 3:46 pm

Mon: box squat — ahhhh, I don’t remember!
Tues: 400m sprint/run – 1:36, 25 (I think!) hanging ab thingies
Wed: 65lb bench press 14 reps, 45lb military press 9 reps, dips 4 reps