Gravity Janes: IST Strength and Conditioning Program

January 31, 2009

Session #6

New concepts -

Variety and randomness of exercise

Exercise performed -

Front Squats, Thrusters w/barbell
Dumbbell Deadlifts
Circuit -

Wall Ball, :60
Box Jump, :60
Push Ups, :60
Squats, :60
Rest, :60
Repeat
Score = total reps

January 27, 2009

Session #5

New Concepts -

Power Delivery (load, distance, time)

Exercise performed -

"Cleans" w/DumbBell
Interval Ab Mat Sit Ups; :30w/:15r x 6
Team Relay Row, 2K

January 20, 2009

Session #4

New Concepts -

Strength-building benchmarks

Exercises Performed -

1. Deadlifts
2. Kettlebell Swings
3. Box Jumps
4. Ball Slams

January 17, 2009

Session #3

New Concepts -

Ballistic movement of external loads

Exercises Performed -

1. Pull Ups; :60w/:60r x 4 Score = total reps
2. Dumbbell Swings
3. Barbell Push Press
4. Walking Lunges

January 13, 2009

Session #2

New Concepts -

Support positions for external loads

Hanging
Shoulder
Overhead

Exercises Performed -

1. Wall Ball; :60/:60 x 4
2. Turkish Get-Ups; :60/:30 x 4

January 10, 2009

Session #1

Concepts learned -
Squat posture and form
Stance positions
Row mechanics
Push Up form
Sit Up form

Exercise learned -
Squats, 1 min.
Seg. 2: 2 groups -
Row, intro - 1K for time
Sit ups, 6 min. / Push Ups, 30/50 for reps

Performance Logs

January 31, 2009

Session #6

January 27, 2009

Session #5

January 20, 2009

Session #4

January 17, 2009

Session #3

January 13, 2009

Session #2

January 10, 2009

Session #1

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