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

herchel-and-lewis

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

Week One | Week Two | Week Three | Week Four | Week Five | Week Six | Week Seven

THE ADVANCED PROGRAM

WEEK EIGHT: Monday, Friday—Morning Session

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

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 15 minutes or 2 miles.

Karate:

Straight punch—44 per arm

Groin strike—44 per arm

Open-hand strike to face—44 per arm

Roundhouse kick—44 per leg

Front snap kick to the midsection—44 per leg

Front snap kick to the head—44 per leg

Sliding back kick—44 per leg

Agility:

Squat thrust—50

Sideways box hop—70

Backward and forward box hop—70

Half-turn—70

Push-ups: 135 total. Do as many as possible, rest, then continue until all 135 have been done. Make sure you experiment with different heights to change the resistance.

Sit-ups: 170 total. Add weight if needed.

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 5 target weight, 1 x 10 with 70% of target

Squat—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target

Bench press—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target

Close-grip bench press—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target

Bent-forward row—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target

Crunch—115

Twisting sit-up—95

Basketball: 45 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 5 target weight, 1 x 10 with 70% of target

Chin—1 x 10, 3 x 5 with added weight, 1 x 10

Curl—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target

Triceps press—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target

Weighted sit-up—4 x 25

Leg raise—120

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: 1 x 440-yard stride (half speed). 1 x 300-yard stride (three-quarter speed). 3 x 200-yard strides (three-quarter to full speed). 3 x 110-yard sprints. 1 x 50-yard sprint.

Hill running: 10 x 30-yard strides (half to three-quarter 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: 15 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—44 per arm

Groin strike—44 per arm

Open-hand strike to face—44 per arm

Roundhouse kick—44 per leg

Front snap kick to the midsection—44 per leg

Front snap kick to the head—44 per leg

Sliding back kick—44 per leg

Basketball: 45 minutes.

Water work:

Run in water—14 minutes

Water karate (kicks and punches)—14 minutes

Modified breast stroke—14 minutes

Power clap and other shoulder and arm work—14 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 eighth week run 10 x 50-yard strides at half speed, pulling a tire with 15 to 20 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 5 x 100-yard strides.

A Dream

THE GAME Gear: Motorola ATRIX 4G

With dual-core 1 GHz NVIDIA Tegra processors and 1GB of DDR2 RAM on board, the Motorola ATRIX is the most powerful smartphone on the market. Taking advantage of all this processing power, Motorola has positioned the ATRIX, running on Android 2.2 Froyo, as a mobile device with PC power; integrating the functionalities of a PC and a smartphone seamlessly into one device.

The fun really begins when connecting the ATRIX to an optional docking station or a laptop dock powered by the phone itself. Via its Webtop app, the ATRIX can turn into a PC that runs a true desktop Firefox browser and Flash 10:

Motorola has been receiving a ton of positive buzz after it unveiled the ATRIX at the CES last week and rightly so. But, it is baffling to me that Motorola would release this beautiful device exclusively through AT&T, a carrier who has struggled with service and connection issues—real and perceived (ask anyone who has an iPhone or any phone on the AT&T network for that matter). Gadget geeks will likely flock to the stores, in spite of the carrier, in order to be one of the first to get their hands on an ATRIX (I’m already counting down the days until I see the first unboxing video on YouTube). Who knows if the joy found in the user experience will be overshadowed by the frustration that may come with using AT&T’s network. I would love to get my hands on an ATRIX on March 1, but at the cost of several hundred dollars and a two year contract, I think I’ll safely stand on the sidelines until I know AT&T has got their act together.

I hope they do.

 

Connect with G.3

Node Universe

"i am not a cop" (1) 2009 (33) 2010 (24) 2011 (8) 2012 (6) 2016 olympics (1) a11 offense (1) AAFL (1) about THE GAME (44) aesthetics (1) alissa quart (1) alt rock (7) alternate universes (7) alternative hip hop (1) amber (1) american football (34) anderson (1) andres iniesta (1) anglican church (1) anthony bourdain (1) anthropology (1) antonio brown (1) apple (2) apple iphone 4 (1) archery (1) architecture (1) armin van buuren (1) army (1) arsenal (1) art (2) astronomy (1) athletics (2) atlanta falcons (1) atlanta thrashers (1) auburn tigers (1) australia wallabies (1) australian rules football (2) austus (1) aviation (1) babe didrikson zaharias (1) babylon 5 (1) bacary sagna (1) banking (1) barack obama (2) baseball (2) basketball (12) battles (1) battlestar galactica (1) beauty pageants (1) berrick barnes (1) big ten (3) bill goldberg (1) bill simmons (1) black headlines (1) blackberry (1) blackberry torch (1) bo jackson (2) bob hayes (1) bob sapp (1) boeing 787 dreamliner (1) books (13) boxing (2) bret michaels (1) brian boitano (1) brit rock (1) brooks orpik (1) business (7) calcio fiorentino (1) carol leifer (1) catholic church (1) celebrity apprentice (2) chad henne (1) charles woodson (1) charlie ward (1) chess (1) chess boxing (2) chevelle (1) chicago (band) (1) chicago blackhawks (1) chicago cubs (1) chicago white sox (1) child development (1) chris johnson (1) chrome browser (1) claudio reyna (1) cleveland browns (1) cleveland cavaliers (1) cloud computing (2) coachella (1) coldplay (1) college football (13) colorado avalanche (1) comic books (1) commercial (6) complementary currency (1) computer animation (2) corruption (1) cristiano ronaldo (1) culture (3) curtis stone (1) cyndi lauper (1) cypress hill (1) dance (16) darryl strawberry (1) dave winfield (1) david akers (1) david beckham (1) david sills (1) deion sanders (1) dell (1) denard robinson (2) dentistry (2) denver nuggets (1) depeche mode (1) derek jeter (1) deron williams (1) desmond howard (1) diagrams (3) didier drogba (1) digital and physical convergence (7) dmx (1) donald trump (1) downloads (1) dr. dre (1) drew brees (1) early humans (1) east coast rap (2) economics (1) electronic (15) electronics (9) endodontics (1) entertainment (42) entrepreneurship (2) entropia (1) erasure (1) espn (3) ethics (1) eurodance (5) evander kane (1) evanescence (1) evo 4g (1) fantasy (3) fernando torres (1) ferry corsten (1) fifa world cup (1) figure skating (1) fitness (1) flexbone (1) football (12) formations (6) free culture (1) fugoo (1) G (c.2000) (105) G Levels (6) G rules/guidelines (15) G Types (12) G: grouped (style) (4) G: jacks (1) G: mix (hybrid) (34) G: specific (60) G: transitional (21) G.3 (109) G.3 scenarios (3) gaelic football (3) galaxy (1) gatorade commercial (1) gavin floyd (1) gender (1) georgia tech yellowjackets (1) girl talk (1) goal line blitz (1) golf (1) good charlotte (1) google (4) google earth (1) gothic (1) gray headlines (2) gregg gillis (1) grunge (1) guiness book of world records (1) guru josh project (1) habbo hotel (1) haddaway (1) haka (1) halo (1) hardlinks (1) herschel walker (10) hierarchy (1) high school football (1) hilary levey friedman (1) hip hop (9) holly robinson peete (1) hollywood (2) hot stove league (1) house (3) house of pain (2) htc (1) hybrid G Types (12) hybrid sports (11) hype williams (1) hypertrophy (1) i-formation (1) ice hockey (5) indianapolis colts (1) institute for aesthletics (1) international rules football (4) internet (8) intro-inspection (1) ipad (1) jackie robinson (1) jamal lewis (1) jamelle holieway (1) jay walker (1) jay-z (1) jim brown (1) jim thorpe (1) joe decker (1) john elway (1) jose canseco (1) journalism (1) kaka (2) kaneva (1) kelis (1) keven mealamu (1) kevin kelly (1) kid muscle (1) kobe bryant (1) la bouche (1) la coka nostra (1) lane kiffin (1) LARP (1) laura kaeppeler (1) LBG (1) lebron james (1) life (1) linden labs (2) links (1) lionel messi (1) literature (1) logos (1) luciana (1) madonna (1) makkar ppm (1) malcolm glazer (1) manchester united (1) maps (1) maria kanellis (1) mark cuban (1) mashup (3) MCUIs (2) medicine (1) megaband (1) megasoccer (1) member stream (1) memory spot (1) mercury...the sport (1) meta browsing (2) meta layout (1) meta page (2) metal (3) metaverse (5) mia hamm (1) miami dolphins (1) michael bay (1) michael essien (1) michael jackson (1) michael johnson (1) michael mann (1) michael vick (1) michigan wolverines (5) mike tyson (1) military (2) mirror worlds (3) miss america (1) mlb (3) MMA (4) MMORPG (1) modern humans (1) montell jordan (1) moove (1) motorola (3) motorola atrix (1) motorola droid (1) motorola droid x (1) movies (2) ms virtual earth (1) multi-monitor productivity (2) multiverse (1) music (39) music videos (35) myron rolle (1) mytago (1) NAA (1) navy headlines (1) nba (8) nbc (4) NCAA (10) neanderthals (1) neuromuscular dentistry (1) new orleans saints (1) newspapers (1) nexus one (1) nfl (7) nhl (2) night ripper (1) nike (2) nintendo entertainment system (1) nirvana (1) no reservations (1) non phixion (1) notre dame (3) npr morning edition (1) nyc (1) nz all blacks (2) obscura visonaire interface (1) offense (5) ohio state buckeyes (4) on demand (1) onlive (1) open call (1) oregon ducks (2) oshiomogho atogwe (1) osymyso (1) ou sooners (1) outkast (1) palm (1) palm pre (1) pantera (1) pat white (2) patrick willis (1) paul johnson (1) pentagon (1) personalized search (1) peyton manning (1) pharao (1) phil mickelson (1) physiology (1) pittsburgh penguins (1) pittsburgh steelers (1) politics (2) pop (3) powerpop (1) premier league (1) presidential inauguration (1) pro wrestling (2) pro/NCAA hybrid (3) pros vs. joes (1) punk pop (1) QR codes (1) quantum physics (1) r and b (2) rap (9) ray lewis (1) reality TV (2) reggie bush (1) religion (1) restaurants (1) rewilding (1) rich rodriguez (2) richard belzer (1) richard vission (1) RIM (1) rio de janeiro (1) rob powell (1) rock (5) rod blagojevich (1) ruff ryders (1) rugby (4) rugby league (2) rugby union (3) run and shoot (1) ryan dempster (1) sash (1) sci-fi (3) science (8) scott mccarron (1) scott steiner (1) second life (2) sega joe montana football (1) selita ebanks (1) semantics (1) semapedia (1) shane o'brien (1) shaquille o'neal (1) sharon den adel (1) sharon osbourne (1) shawne merriman (1) showdown in chinatown (1) sinbad (1) site news (1) smartphones (3) snap (1) sociology (1) sonique (1) sound opinions (1) space (1) space travel (1) spacecraft (1) spider-man (1) spike tv (1) spirit (1) sports (65) sports science (1) spread option (2) stadiums (1) stan kroenke (1) stanley cup (1) star trek (1) star wars (2) starfruit (1) static revenger (1) steroids (2) steve clarkson (1) steve nash (1) steve sokol (1) steven gerrard (2) steven jackson (1) strategy (7) strength and conditioning (11) summer olympics (1) summer sanders (1) sun tzu (1) swat (1) synth pop (1) system of a down (1) taxonomy (2) tech (21) tecmo super bowl (1) TED (1) ted ginn jr. (1) ted lilly (1) terrell owens (2) the 80's (3) the 90's (23) the art of war (1) THE GAME gear (9) THE GAME in pictures (8) THE GAME in video (1) THE GAME training (12) THE GAME vision (110) the ideaboard (4) the ideaboard toolbar (1) the killers (1) the last of the mohicans (1) the national sports daily (1) the notorious b.i.g. (1) the prize (1) theater (1) there (1) tim donaghy (1) tim tebow (1) tina cousins (1) top 10 lists (2) trance (6) transformers (1) travel channel (1) triple option offense (1) troy polamalu (1) tupac shakur (2) TV (6) universal football (1) universal search (1) usability (1) usain bolt (1) usc trojans (4) USMNT (1) video games (2) vince carter (1) virtual economy (1) virtureality (6) vook (1) vss enterprise (1) wanderlei silva (1) wars (2) water polo (1) wayne rooney (1) wcw (1) wcw nitro (1) west coast rap (2) west virginia mountaineers (2) wiffle hurling (1) william orbit (1) winnipeg jets (1) wired magazine (1) wishbone offense (2) workouts (12) world fitness championship (1) world's fittest man (1) worlds crossover (5) wrestlemania (1) wwe (1) xavi (1) zones (3)

Popular Content on 'G.3 is...'

Home | About THE GAME (G.3) | About 'THE GAME (G.3) is...' | THE GAMEology | GWikipedia | THE IdeaBOARD

Copyright ©2012 THE GAME, G1, G.3, THE GAME Meta, G Meta, THEGAME-online.com and G1 Ventures. This work is licensed under aCreative Commons Attribution-ShareAlike 3.0 Unported License.Some rights reserved. This website is an unofficial and independent source of aggregated news, information, technologies, entertainment, created works and services, and is not affiliated, unless otherwise noted, with an individual, institution, or organization. The names of actual companies and products herein may be the trademarks of their respective owners. Portions of the content and products herein are copyrighted. Copyrights to these works belong to their respective rightsholders. The opinions expressed, and the products and advertisements placed on this website may not necessarily be endorsed by the aforementioned individuals, institutions or organizations.