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TODAY’S TRAINING INSPIRATION:
NOLAN RYAN

Today’s Colin Timberlake Training Inspiration is an athlete who did as much to defy age as anyone else in sports.

In hockey, Gordie Howe wowed the world by playing into his fifties, and eventually on the same team as two of his own sons. Likewise, Chris Chelios still skates in the fast-paced NHL of today at the age of 47. Bodybuilders Frank Zane and Serge Nubret have trained themselves to unprecedented levels of conditioning for men in their mid-sixties. And today’s inspiration, Nolan Ryan, pitched effectively in the major leagues up to the age of 46, still throwing at over 100 mph in his forties.

With a stellar career that began in 1966 and ran all the way to 1993, Nolan Ryan cemented a legacy that saw him become arguably the greatest pitcher of all time. By the time it was all said and done, he had recorded 324 wins and 5,714 strikeouts, career totals that most pitchers can’t even dream of approaching. His strikeout total still stands as the major league record, and he is near the top of the career list in games started, innings pitched, shutouts and wins. He also played more seasons (27) than anyone else in modern baseball history.

Over the course of his career, Ryan pitched seven no-hitters, one of the most difficult feats to achieve in any sport. Perhaps even more impressive is that he threw the last of these no-hitters at the age of 44. Even very good pitchers are lucky if they ever record one no-hitter in their prime.

HAMMERING THE ANVIL…

Back to pounding on the shoulders.

TODAY: SHOULDERS (5-1-5) and ABS

ARNOLD DUMBBELL PRESS (5 sets)
30 x 8
35 x 6
40 x 5
45 x 4
50 x 2

SEATED MACHINE SHOULDER PRESS (3 sets) (per arm)
60 x 6
60 x 5
80 x 3

DUMBBELL LATERAL RAISE (3 sets)
15 x 8
15 x 6
20 x 4

INCLINE DUMBBELL FORWARD RAISE (3 sets)
10 x 8
10 x 6
15 x 3

VERTICAL GRIP BACK FLYES (PEC DECK) (3 sets)
120 x 6
120 x 5
120 x 5

HORIZONTAL GRIP BACK FLYES (PEC DECK) (3 sets)
100 x 6
115 x 5
130 x 5

HANGING LEG RAISE (2 sets)
Body x 6
Body x 4

HANGING BENT LEG RAISE (3 sets)
Legs x 10
Legs x 10
Legs x 10

CABLE WOOD-CHOPPERS (3 sets)
60 x 10
80 x 10
80 x 10

BICYCLE CRUNCHES (3 sets)
x 16
x 14
x 16

TORSO TWISTS (2 sets)
x 25
x 25

HIGH-INTENSITY-INTERVAL-TRAINING (30 seconds 10 mph / 30 seconds rest)
10 Rounds

TRAINING NOTES

Total Sets (Shoulders): 20
Total Sets (Abs): 13

Supersetted Dumbbell Lateral and Forward Raises.

BACK TO Index of Inspirational Role Models for Training