THE GAME Training: Herschel Walker’s Advanced Training Regimen, Week Four

Greg Nagy vs Herschel Walker

Here is week four of Herschel Walker’s recommended advanced training regimen from his book, Herschel Walker’s Basic Training.

Week One | Week Two | Week Three

THE ADVANCED PROGRAM

WEEK FOUR: Monday, Friday—Morning Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 11 minutes.

Karate:

Straight punch—34 per arm

Groin strike—34 per arm

Open-hand strike to face—34 per arm

Roundhouse kick—34 per leg

Front snap kick to the midsection—34 per leg

Front snap kick to the head—34 per leg

Sliding back kick—34 per leg

Agility:

Squat thrust—40

Sideways box hop—50

Backward and forward box hop—50

Half-turn—50

Push-ups: 110 total. Do as many as possible, rest, then continue until the entire number has been completed. If these are too easy, elevate the feet.

Sit-ups: 130 total. Add extra weight if you can do these easily.

Stretching: Hold each stretch twice for 30 seconds.

Monday, Friday—Afternoon Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 4 minutes.

Weight training:

Power pull—1 x10 warm-up, 3 x 10 target weight

Squat—1 x 10 warm-up, 3 x 10 target weight

Bench press—1 x 10 warm-up, 3 x 10 target weight

Close-grip bench press—1 x 10 warm-up, 3 x 10 target weight

Bent-forward row—1 x 10 warm-up, 3 x 10 target weight

Crunch—95 (break into sets if necessary)

Twisting sit-up—75 (break into sets if necessary)

Basketball: 35 minutes

Stretching: Hold each stretch twice for 30 seconds.

Wednesday

Wednesday’s workouts should be identical to those of Monday and Friday except for the weight work in the afternoons. Follow this program on Wednesday for your lifting:

Weight training:

Lunge—1 x 10 warm-up, 3 x 10 target weight

Chin—3 x 10, 1 set to failure

Curl—1 x 10 warm-up, 3 x 10 target weight

Triceps press—1 x 10 warm-up, 3 x 10 target weight

Weighted sit-up—3 x 20 (increase weight if possible)

Leg raise—80

Tuesday, Saturday—Morning Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 6 minutes.

Sprinting: 2 x 880-yard strides (quarter to half speed). 2 x 440-yard strides (half speed). 2 x 300-yard strides (three-quarter speed)

Hill running: 6 x 40-yard strides (half speed).

Dumbbell runs: 5 x 30-yard strides. Make sure to use light dumbbells for this and concentrate on arm position as you run.

Rope skipping: 13 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Tuesday, Saturday—Afternoon Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Karate:

Straight punch—34 per arm

Groin strike—34 per arm

Open-hand strike to face—34 per arm

Roundhouse kick—34 per leg

Front snap kick to the midsection—34 per leg

Front snap kick to the head—34 per leg

Sliding back kick—34 per leg

Basketball: 45 minutes.

Water work:

Run in water—12 minutes

Water karate (kicks and punches)—12 minutes

Modified breast stroke—12 minutes

Power clap and other shoulder and arm work—12 minutes

Stretching: Hold each stretch twice for 30 seconds.

Thursday

Morning and afternoon workouts should be identical to those of Tuesday and Saturday except for the sprinting portion of the morning session. On Thursday mornings substitute the tire pull for hill running. On this fourth week run 6 x 50-yard strides at half speed, pulling a tire with 12 to 15 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 3 x 200-yard strides at half to three-quarter speed and 2 x 100-yard strides.

 

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