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
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
Quad Stretch
Ankle Pulls
Mountain Climbers
Rollover Stretch
Wood Choppers
Standing Knee Pulls
Side Bridge
Front 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
Arm Circles Forward/Backward
Standing/Cat Camel
Push-Ups
Superman Stretch
Standing Press
Example of Upper Body Warm-Up
Example of Lower Body Warm-Up
-
-Jumping Jacks 2x25
-
Standing Quad Stretch 2X6 R/L
-
-Stationary Inch Worm
2x5
-
Standing Ankle Pull 2X6 R/L
-
Spider Stretch 2X6 R/L
-
Body Weight Good Am 2X10
-
Standing Hip Circles 2X10 R/L
-
Lateral Lunge 2X6 R/L
-
Mountain Climbers 2x10 R/L
-
-Rollover Stretch 2x10
-
-Arm Circle 2x10 R/L
-
-Cuban Press 2x12 (Light
DBs or Plates)
-
-Lock Downs 2x10 -PushUps 2x10
-
Push-Ups 2x10
Sept. 28th
Oct. 5th
Oct. 12th
Warm-up:
Jump Rope/Dynamic Stretch 5-10 Min.
Speed Bench Press Barx5,
Barx5,
Barx5,
Barx5,
Reps Should Be
1x3@45%,
1x3@50%,
1x3@
1x3@
Performed With
9x3@50%
9x3@55%
60%,
55%,
Explosiveness!!!
9x3@
9x3@
60%
60%
Weighted Pull-Up
5x6 Increase 5x6
6x6
6x6
Weight
1a DB Bench Press 4x10
4x10
4x12
4x12
w/ Neutral Grip
Increase
Weight
1b SA DB Rows
4x12
4x12
4x15
4x15
Increase
Weight
2a DB Shrugs
4x15
4x15
4x15
4x15
Increase
Weight
2b DB Lateral
4x12
4x12
4x12
4x12
Raise
Increase
Weight
2c Floor DB Tricep 4x10
4x10
4x10
4x10
Extension
Increase
Weight
Cool Down
Upper Body Post-Stretch
Day 1: Monday
Sept. 21st
Oct. 19th
Oct. 26th
Barx5,
1x3@
55%,
9x3@
60%
Heavy 5
Barx5,
1x3@45%,
9x3@50%
5x8
3x10
5x10
3x12
4x15
3x15
4x12
3x10
4x10
3x10 Light
3x6
“Today I will do what others won't, so tomorrow
I can accomplish what others can't” -Jerry Rice
Day 2:
Tuesday
Sept. 22nd
Sept. 29th
Oct. 6th
Oct. 13th
Warm-up:
Jump Rope/Dynamic Stretch 5-10 Min.
5x4
5x5
5x5
Oct. 20th
Oct. 27th
6x5
3x5
Barx5,
1x3@ 55%,
7x2@ 60%
5x6 Work
Heavier
5x8
Barx5,
1x3@45%,
7x2@50%
3x8
3x3 R/L
3x2 R/L
3x20 Yards
Down &
Back R/L
3x15 Yards
Down &
Back R/L
Barbell
Clean Pull
From Hang
Position
Front Squat
Full Range
of Motion!!!
1a DB RDL
5x4 Add
Gradually
Barx5,
1x3@45%,
7x2@50%
4x10
Barx5,
1x3@50%,
7x2@55%
4x10
1b DB Split
Squats
4x8 Increase
Weight
2a DB
Turkish GetUps
2b DB
Single Arm
Farmers
Carry
2c Side
Plank Leg
Holds
3x2 R/L
4x8 Increase 4x10
Weight
Increase
Weight
3x2 R/L
3x3 R/L
Barx5,
1x3@ 55%,
7x2@ 60%
4x8 Work
Heavier
4x10
Increase
Weight
3x3 R/L
3x15 Yards
Down &
Back R/L
3x15 Yards
Down &
Back R/L
3x20 Yards
Down &
Back R/L
3x20sec R/L
3x25sec R/L 3x25sec R/L 3x30sec R/L 3x30sec R/L 3x20sec R/L
Barx5,
1x3@ 55%,
7x2@ 55%
4x8
3x20 Yards
Down &
Back R/L
CONDITIONING
COMPLETE DAY 1 CONDITIONING then POST-STRETCH
3x8
Day 3: Wednesday
Sept.
23rd
1a Bird Dog
1b Cat/Camel
1c Fire Hydrants
1d Tennis Ball Glute Rolls
1e Toe Grab Squat
1f Shoulder Disloactions
with Band
Hill Sprints
Sept.
30th
Oct. 7th
Oct.
14th
Warm-up:
Jump Rope/Dynamic Stretch 5-10 Min.
3x10
3x10
3x10 R/L 3x10
R/L
R/L
R/L
3x10
3x10
3x10
3x10
3x10
3x10
3x10 R/L 3x10
R/L
R/L
R/L
3x30
3x30
3x30 R/L 3x30
R/L
R/L
R/L
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
Oct. 21st
Oct. 28th
3x10 R/L
3x10 R/L
3x10
3x10 R/L
3x10
3x10 R/L
3x30 R/L
3x30 R/L
3x10
3x10
3x10
3x10
3x
4x
5x
6x
7x
8x
Tire flip up the hill
3x
4x
3x
4x
3x
5x
1a Plank
3x 30sec
3x 50sec
1b Side Plank R/L
3x 30sec
1c Push-up Plank
3x 30sec
1d Plank
3x 30sec
Crunches 25 each way
1x100
3x
40sec
3x
40sec
3x
40sec
3x
40sec
1x100
3x
1min.
3x
1min.
3x
1min.
3x
1min.
2x100
3x 1min.
&10sec.
3x 1min.
&10sec.
3x 1min.
&10sec.
3x 1min.
&10sec.
2x100
3x 1min.
&30sec.
3x 1min.
&30sec.
3x 1min.
&30sec.
3x 1min.
&30sec.
2x100
6 inches
3x 1min
4x 1min
3x 1:30
2x 2min
3x 2min
Russian Twist 35lbs
3x20
3x20
2x 1:30
min.
3x25
3x25
4x30
4x30
3x 50sec
3x 50sec
3x 50sec
1x100
Cool Down
Light Cardio: 5 Minutes then POST STRETCH 5-10 Min
Day 4:
Thursday
Bench Press
Reps Should Be
Performed With
Explosiveness!!!
DB Bent Over
Row
Sept. 24th
Oct. 1st
Oct. 8th
Oct. 15th
Warm-up:
Jump Rope/Dynamic Stretch 5-10 Min.
Barx5,
Barx5,
Barx5,
Barx5,
1x3@50%
1x3@50%
1x3@50%
1x3@50%
1x3@60%,
1x3@65%,
1x3@65%,
1x3@65%
5x3@70%
5x3@75%
1x3@70%
5x3@75%
6x3@75%
5x8 Increase 5x8 Increase 5x8 Increase 5x8
Weight
Weight
Weight
Increase
Weight
4x10 R/L
4x10 R/L
4x10 R/L
4x10 R/L
1a SA DB
Bench w/
Neutral Grip
1b DB
4x12 R/L
Renegade Rows
2a DB Curl to
3x10
Press
2b Band Or
3x15
Cable Face Pulls
Oct. 22nd
Oct. 29th
Barx5,
1x3@55%
1x3@70%
5x2@80%
Barx5,
1x3@50%
5x3@60%
5x8
Increase
Weight
4x10 R/L
3x8
Increase
Weight
3x10 R/L
4x12 R/L
4x12 R/L
4x12 R/L
4x12 R/L
3x12 R/L
3x10
3x10
3x10
3x10
3x10
3x15
3x15
3x15
3x15
3x15
Cool Down
Upper Body Post-Stretch
Day 5:
Friday
Front Squat
Full Range of
Motion!!!
Barbell RDL
1a DB Step
Up
1b Ball Glute
Lifts
1c
Cable/Band
Paloff Press
Sept. 25th
Oct. 2nd
Oct. 9th
Oct. 16th
Oct. 23rd
Oct. 30th
Barx5,
1x5@50%,
1x5@60%,
5x4@70%
4x6 Maintain
Flat Back
3x8 R/L
Warm-up:
Jump Rope/Dynamic Stretch 5-10 Min.
Barx5,
Barx5,
Barx5,
1x5@55%,
1x5@55%,
1x5@55%,
1x5@65%,
1x5@65%,
1x5@65%,
5x4@75%
5x4@75%
5x3@75%
4x6 Maintain 5x5 Maintain 5x5 Maintain
Flat Back
Flat Back
Flat Back
3x8 R/L
3x8 R/L
3x8 R/L
Barx5,
1x5@55%,
1x5@65%
5x2@80%
5x6 Maintain
Flat Back
3x8 R/L
Barx5,
1x5@50%,
1x5@60%,
5x4@70%
3x6 Maintain
Flat Back
3x8 R/L
3x12
3x12
3x12
3x12
3x12
3x12
3x10 R/L
3x10 R/L
3x10 R/L
3x10 R/L
3x10 R/L
3x10 R/L
CONDITIONING
COMPLETE 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 Rest
Day 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.
Cool-Down
After 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 muscle
Place 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.
Hamstrings
Kneel 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 thigh
Pull heel towards buttock. Keep back
straight, knees together and in line.
Trunk side flexors
Stand with feet comfortably apart. Fold
arms above head. Bend to the side
slowly. Stretch up with upper elbow.
Pectorals
Stand 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 Chest
Stand 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 back
Lie 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.
Groin
Sit 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