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

Before we begin…

This happened earlier this evening:

47 years old! OK I’ll grant you that the ending left a lot to be desired, but Walker still has the agility and explosiveness of a man half his age.

Earlier, we published an excerpt of Herschel Walker’s recommended advanced training regimen for week one from his book Herschel Walker’s Basic Training. Here is week two of his recommended advanced training regimen. Our week two advanced workouts are beginning to increase the workout volume by adding reps, sets and, where applicable, increasing the duration of the exercise.

THE ADVANCED PROGRAM 

WEEK TWO: Monday, Friday—Morning Session

Warm-ups: 25 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 9 minutes.

Karate:

Straight punch—25 per arm

Groin strike—25 per arm

Open-hand strike to face—25 per arm

Roundhouse kick—25 per leg

Front snap kick to the midsection—25 per leg

Front snap kick to the head—25 per leg

Sliding back kick—25 per leg

Agility:

Squat thrust—30

Sideways box hop—40

Backward and forward box hop—40

Half-turn—40

Push-ups: 90 total. Do as many as possible, rest, then continue until all 90 have been done. Elevate your feet at least 8 inches.

Sit-ups: 110 total. Try to do these as 2 sets.

Stretching: Hold each stretch twice for 30 seconds.

Monday, Friday—Afternoon Session

Warm-ups: 25 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—75 (break into sets if necessary)

Twisting sit-up—65 (break into sets if necessary)

Basketball: 25 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 afternoon. Follow this program on Wednesday for your lifting:

Weight training:

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

Chin—4 x 10

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 15

Leg raise—60

Tuesday, Saturday—Morning Session

Warm-ups: 25 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 4 minutes.

Sprinting: 3 x 880-yard strides (quarter to half speed). 2 x 440-yard strides (half speed).

Hill running: 4 x 40-yard strides (half speed).

Dumbbell runs: 3 x 30-yard strides. Make sure to use light dumbbells for this and concentrate on arm position as you run.

Rope skipping: 11 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Tuesday, Saturday—Afternoon Session

Warm-ups: 25 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Karate:

Straight punch—25 per arm

Groin strike—25 per arm

Open-hand strike to face—25 per arm

Roundhouse kick—25 per leg

Front snap kick to the midsection—25 per leg

Front snap kick to the head—25 per leg

Sliding back kick—25 per leg

Basketball: 35 minutes.

Water work:

Run in water—8 minutes

Water karate (kicks and punches)—8 minutes

Modified breast stroke—8 minutes

Power clap and other shoulder and arm work—8 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 sprint portion of the morning session. On Thursday mornings substitute the tire pull for hill running. On this second week run 4 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.

THE GAME Training: Mike Tyson Training Videos

One of the greatest heavyweight boxing champions of all time, Mike Tyson, in his prime, was feared for his ferocious combinations and devastating punching power.

In the following series of classic videos courtesy of Mike-Tyson.info, we gain some insight into a young up and coming Tyson’s training regimen. The first video follows Tyson and his trainer Kevin Rooney through a typical day of training and preparation for an upcoming fight. The highlight: the heavy bag session…

One of the most popular videos on YouTube, the next video is a montage of Tyson training sessions that has unbelievable footage displaying Tyson’s quickness:

The music heard in the video above is the Ferry Corsten remix of William Orbit’s “Barber’s Adagio in Strings”:

THE GAME Gear: Google Nexus One

Here is a video review (in two parts) of the new Google Nexus One smartphone courtesy of MobileTechReview.com.

The Nexus One is made by HTC, and runs the Android OS 2.1 (Eclair). It has US 3G on T-Mobile bands and HSDPA on Euro/Asia bands. The Nexus One runs on 1 GHz Snapdragon CPU, has 512 megs RAM and 512 megs flash storage. It also has a 5 megapixel camera, built-in Wi-Fi b/g/n, Bluetooth, GPS as well as a SDHC card slot with a 4 gig card included in the package.

 

THE GAME In Pictures (…Actually Videos): Celebrity Apprentice 3

Here’s a little video follow-up to our last post.

The men’s (Rock Solid) and women’s teams (Tenacity) were taping episodes for Celebrity Apprentice this past fall. One of the tasks, sponsored by Kodak, involved inviting New Yorkers into the Kodak Store to take pictures with their favorite stars. Here is some third party footage of that taping:

Team Rock Solid

Team Tenacity

THE GAME In Pictures: Celebrity Apprentice 3

celebrity-apprentice-3-cast

This past Monday, NBC announced that the ninth installment of its reality series The Apprentice (aka Celebrity Apprentice 3) will premiere Sunday, March 14, 2010.

The cast, announced by NBC Monday (though leaked months ago), will include: disgraced former Illinois Governor Rod Blagojevich, former baseball All-Star Darryl Strawberry, celebrity chef Curtis Stone, comedian Sinbad, Poison lead singer Bret Michaels, actor and former WWE and WCW World Heavyweight Champion Bill Goldberg, Olympic gold medal sprinter Michael Johnson, TV personality Sharon Osbourne, singer and actress Cyndi Lauper, TV host and Olympic gold medal swimmer Summer Sanders, actress Holly Robinson Peete, WWE Diva and model Maria Kanellis, comedian and TV writer Carol Leifer, and model Selita Ebanks.

The show’s executive producer and bossman, Donald Trump, already has a prediction for the show.

From the viewpoint of The Apprentice as a microcosm of, and as a node in THE GAME, the upcoming season of The Apprentice will arguably have the most diverse group of contestants the show has ever assembled. By including for the first time, a political component, in Rod Blagojevich, and a culinary component, in Curtis Stone, into the competition, more nodes will be represented in this upcoming season than in previous seasons; resembling more closely an ideal GAME since it includes most of the different domains that are currently in THE GAME.

 

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