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.

 

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