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

Here is week nine 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 | Week Eight

THE ADVANCED PROGRAM

WEEK NINE: 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—46 per arm

Groin strike—46 per arm

Open-hand strike to face—46 per arm

Roundhouse kick—46 per leg

Front snap kick to the midsection—46 per leg

Front snap kick to the head—46 per leg

Sliding back kick—46 per leg

Agility:

Squat thrust—50

Sideways box hop—75

Backward and forward box hop—75

Half-turn—75

Push-ups: 140 total. Do as many as possible, rest, then continue until all 140 have been done. Make sure you experiment with different heights to change the resistance.

Sit-ups: 190 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 3 target weight, 1 x 10 with 70% of target

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

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

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

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

Crunch—125

Twisting sit-up—105

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

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

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

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

Weighted sit-up—4 x 25

Leg raise—125

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 300-yard strides (three-quarter speed). 2 x 200-yard strides (three-quarter to full speed). 3 x 110-yard sprints. 2 x 50-yard sprints.

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—46 per arm

Groin strike—46 per arm

Open-hand strike to face—46 per arm

Roundhouse kick—46 per leg

Front snap kick to the midsection—46 per leg

Front snap kick to the head—46 per leg

Sliding back kick—46 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 ninth week run 10 x 50-yard strides at half speed, pulling a tire with 18 to 22 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 5 x 100-yard strides and 1 x 50-yard sprint.

National Athletic Association@G.3 Primer

 

National-Athletic-Assoc

 

The National Athletic Association (NAA) is a fictitious professional athletic association comprised of the same institutions, conferences and organizations found in its parent organizations, the National Collegiate Athletic Association (NCAA) and, to a lesser extent, the GAME (G.3).

As a professional athletic association, the NAA leverages the tradition, passion and pageantry of the NCAA’s sports, institutions and conferences, and extends it to the professional sports arena. Until the formation of the NAA, most collegiate athletes could not continue their athletic careers at a professional level; especially those participating in “non-revenue” sports. The NAA enables those who have used all of or forgone their NCAA eligibility to do the following:

  1. Continue to develop and to maximize one’s physical abilities in a highly competitive and professional environment.
  2. Provide a competitive platform for those who wish to extend their athletic careers at the very same institutions they attended as NCAA athletes.
  3. Serve as a conduit for athletes to ultimately reach the most elite levels of play throughout the world.
  4. Serve as a resource for intellectual growth while one pursues his or her professional athletic endeavors.  

The NAA was founded in 1999 as a 50-50 joint venture between the NCAA and G1 Ventures, the holding company that owns and operates G.3. The President of the NAA is nominated by the NCAA Executive Committee and is confirmed by a majority vote of the G1 Ventures Board of Directors to a four year term. At the end of his or her four year term, the NAA president may be retained for another four year term by a majority vote of both the NCAA Executive Committee and the G1 Ventures Board of Directors.

Since it is a professional athletic association, the NAA governance structure, unlike the NCAA, is not made up of numerous committees, subcommittees, et cetera. Instead, the NAA has a more traditional top-down leadership structure led by the NAA President.

All revenues from and expenses incurred by the NAA are divided evenly between the NCAA, G1 Ventures and the NAA.

Some Key Rules Regarding NAA Athlete Eligibility

  1. In order to participate in the NAA, one must first attend or have attended an NCAA institution for at least one academic year.
  2. Those who have used up all of or forgone their NCAA eligibility are automatically eligible for the NAA.
  3. Those participating in the NAA are eligible to continue their studies at their corresponding NCAA institutions; however, they are not eligible to participate in its NCAA athletic competitions.
  4. Depending on the sport or node, a very select number of roster spots may be designated as “open” for players from the high school, international or professional ranks. These players may be eligible to study at their corresponding NCAA institutions.
 

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