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TODAY’S TRAINING INSPIRATION:
MIKE ERUZIONE

Today’s Colin Timberlake Training Inspiration is a man who provided the leadership for one of the greatest and most inspiring sports legends of all time.

Mike Eruzione was the captain of the 1980 USA Olympic hockey team when it went up against the feared Soviet hockey squad and won and improbably 4-3 victory in what became known as the Miracle on Ice.

The Soviets were riding a streak of four straight gold medals at the Olympics when they met the Americans in a one-game semifinal elimination. Virtually everyone expected the Soviets to run over the Americans but Eruzione led Team USA to victory in the semifinal, and then a win in the gold medal game against Finland.

Who scored the game winning goal against Vladislav Tretiak and Team USSR? Mike Eruzione.

He made a good career out of representing his country, also playing for Team USA at the 1975 and 1976 World Championships.

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)
and ABS and CARDIO

ARNOLD DUMBBELL PRESS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

DUMBBELL SHOULDER PRESS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

CRUNCHES (3 sets)
x 60
x 60
x 60

SINGLE STRAIGHT LEG RAISES (2 sets)
x 60
x 60

STATIONARY BIKE
- Resistance 15/25
20 Minutes / 7.25 Miles / 288 Cal

TRAINING NOTES

Total Sets (Shoulders): 10
Total Sets (Abs): 5

INSPIRATIONAL CLIP

The following video shows highlights of the famed USA vs. USSR game in 1980, with some background on the political and sporting climate of Olympic hockey at the time.

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TODAY’S TRAINING INSPIRATION:
HUBERTUS VON HOHENLOHE

Today’s Colin Timberlake Training Inspiration is a man who recently participated in the 2010 Winter Olympics in Vancouver in the Men’s Giant Slalom.

Hubertus Von Hohenlohe finished 86th in his event on Feb. 23, 2010, well out of medal contention.

However, Von Hohenlohe was a notable participant in the Games in that he was the one and only athlete representing Mexico at the competition…in any sport.

Clearly, the man’s training paid off by earning him a spot in the most elite competition in the world as the top representative of Mexico.

However, even more importantly, his hard work allowed a nation its only opportunity to participate in the Olympic Games and gave its population something to cheer for.

TODAY: Chest (Fast Tempo, 90 Second Rests)
and ABS (Fast Tempo, 90 Second Rests)
and CARDIO

BENCH PRESS (3 sets)
135 x 20
135 x 20
135 x 20

FLAT DUMBBELL PRESS (3 sets)
60 x 10
60 x 10
60 x 10

PEC DECK (3 sets)
130 x 12
130 x 10
130 x 10

HANGING BENT LEG RAISES (5 sets)
x 20
x 20
x 20
x 20
x 20

JUMP ROPE (3 Minute Rounds)
- 6 Rounds

TRAINING NOTES

Total Sets (Chest): 9
Total Sets (Abs): 5

Today was a pretty abbreviated workout. I fought through some injuries and soreness yesterday, thanks largely to the inspirational skating performance of Joannie Rochette at the Olympics – hell, if she can skate through that – but the pain barrier is turning from a heavy door to a brick wall. I did what I could today…

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TODAY’S TRAINING INSPIRATION:
SCOTT HAMILTON

Today’s Colin Timberlake Training Inspiration is a man who may go down in history as the single greatest performer in one of the most physically and mentally taxing sports available: figure skating.

Scott Hamilton saw the fruits of his daily dedication and focus when he went on a virtually unparalleled run of success in the early 1980s.

From 1981 through 1984, he enjoyed a run where he won every single tournament that he entered, including four straight U.S. Championships, four straight World Championships, and the 1984 Winter Olympics in Sarajevo.

During this period he also won the two Skate America competitions in which he participated, as well as Skate Canada International.

Life after competitive skating saw Hamilton succeed in some other inspiring endeavors, not the least of which was a victory over testicular cancer.

TODAY: CHEST (Fast Tempo, 90 Second Rests)
and ABS (Fast Tempo, 90 Second Rests)

BENCH PRESS (5 sets)
135 x 12
245 x 3
225 x 4
225 x 3
135 x 15

FLAT DUMBBELL FLYES (5 sets)
50 x 10
70 x 5
80 x 2
70 x 4
70 x 4

CRUNCHES (2 sets)
x 60
x 60

SINGLE STRAIGHT LEG RAISES (2 sets)
x 60
x 60

TRAINING NOTES

Total Sets (Chest): 10
Total Sets (Abs): 4

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TODAY’S TRAINING INSPIRATION:
MIKE VERNON

Today’s Colin Timberlake Training Inspiration is a man who, over 19 NHL seasons, established himself as one of the greatest goaltenders and pressure performers in league history.

Mike Vernon could invariable be counted upon to bring his best game when the stakes were the highest, and capitalized on his steel nerves to lead his team to two Stanley Cups and an additional two Finals appearances.

Winner of the 1996 Jennings Trophy (best team goals against average) and 1997 Conn Smythe Trophy (playoff MVP), Vernon played in 5 All-Star Games and led the NHL in wins in 1998-89, being barely edged out in a hotly contested ballot for the Vezina Trophy with the legendary Patrick Roy. The two goalies also met in the Stanley Cup Finals that year, with Vernon emerging victorious,

Vernon retired among the all-time leaders in most notable goaltending categories, with 781 career games, 385 wins, 92 ties, 27 shutouts and 19,921 shots faced (17,726 saves). Even more impressive are his 138 playoff games and 77 playoff wins.

TODAY: BICEPS (3-3-3 Tempo, 90 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)

STANDING HAMMER DUMBBELL CURL (5 sets)
35 x 5
35 x 5
35 x 4
35 x 4
35 x 4

STANDING UNDERHAND DUMBBELL CURL (3 sets)
35 x 4
35 x 4
35 x 4

CRUNCHES (2 sets)
x 50
x 50

SINGLE STRAIGHT LEG RAISES (2 sets)
x 50
x 60

TRAINING NOTES

Total Sets (Biceps): 8
Total Sets (Abs): 4

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TODAY’S TRAINING INSPIRATION:
BEN ROETHLISBERGER

Today’s Colin Timberlake Training Inspiration is a man who is quickly establishing himself as quite possibly the best pressure performer in the NFL. And the ability to perform well in the face of high stakes will serve us all well in our training, especially during the last painful reps of a weight day or the lactic acid-filled kick required in a distance run.

When the chips are down, few can perform like Ben Roethlisberger, the highly successful quarterback for the Pittsburgh Steelers, and an athele who seems to have ice water coursing through his veins.

After being named Offensive Rookie of the Year, Roethlisberger then went on to become the youngest quarterback ever to win the Superbowl in 2005 (at the age of 23).

Three years later, he would repeat his performance, leading the Steelers to victory at Superbowl XLIII. The victory in this case required a game winning play in the dying seconds of the game, and also required Roethlisberger to face off against the legendary Kurt Warner in a quarterback duel.

In 2004 he set a number of NFL records for rookie quarterbacks that still stand, from victories to passer rating to completion percentage.

Despite his relatively short career, he is already racking up more Pittsburgh team records than I could list here, but they include the best career completion percentage and passer rating, as well as most 300+ yard passing games and most games with a perfect passer rating.

TODAY: ABS (Fast Tempo, 40 Second Rests

HANGING BENT LEG RAISE (5 sets)
x 16
x 16
x 16
x 16
x 12

HANGING BENT LEG OBLIQUE RAISE (3 sets)
x 12
x 12
x 12

BACK EXTENSIONS (3 sets)
x 30
x 25
x 25

CARDIO: ONE MILE RUN

TRAINING NOTES

Total Sets (Abs): 8
Total Sets (Misc): 3

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TODAY’S TRAINING INSPIRATION:
MARY LOU RETTON

Today’s Colin Timberlake Training Inspiration is a woman who stepped onto the international stage at the 1984 Summer Oilympics in Los Angeles and achieved something that had never been done before in women’s gymnastics.

Leading up to the Oltmpics, Mary Lou Retton had won the 1984 American Cup, US Nationals and US Olympic Trials, and seemed destined for a great Olympic performance before she was derailed by a knee injury.

She was forced to undergo surgery but recovered in time for the Los Angeles games and found herself in a head-to-head battle with Romania’s Ecaterina Szabo. With two events to go, the floor exercise and the vault, Retton was trailing Szabo for the all-around gold medal.

In one of the greatest clutch performances in sports, Retton scored perfect 10’s on both the floor and the vault, and overtook Szabo to win the all-around gold by a hair’s breadth. This accomplishment made Mary Lou Retton the first woman not from the Eastern Bloc to win the all-around Olympic title.

It was this accomplishment that built the legend but one shouldn’t overlook that her training and dedication led her to win an additional four medals at the 1984 Summer Games.

TODAY: ABS (Fast Tempo, 40 Second Rests

BICYCLE CRUNCH (3 sets)
x 20
x 20
x 12

TORSO TWIST (1 set)
x 15

HANGING BENT LEG RAISE (5 sets)
x 25
x 20
x 15
x 15
x 15

HANGING BENT LEG OBLIQUE RAISE (2 sets)
x 12
x 10

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.29 Miles / 209 Cal

TRAINING NOTES

Total Sets (Abs): 11

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TODAY’S TRAINING INSPIRATION:
TSUYOSHI KOHSAKA

Today’s Colin Timberlake Training Inspiration is a man who has established himself as one of Japan’s most experienced and competitive mixed martial artists, and also the only man in the world who holds an MMA victory over the legendary heavyweight Fedor Emelianenko.

Tsuyoshi Kohsaka has competed in a total of 46 professional MMA bouts, compiling a record of 25-18-2 (1 NC). Over these 46 fights, he has faced some of the most fearsome opponents in all of mixed martial arts, including the likes of Frank Shamrock, Kiyoshi Tamura, Bas Rutten, Pedro Rizzo, Randy Couture, Antonio Rodrigo Nogueira, Renato Sobral and Ricco Rodriguez.

He has also accumulated wins over some highly noteworthy opponents, such as Ron Waterman, Gilbert Yvel, Travis Fulton, Kimo Leopoldo and Maurice Smith, making him one of the most effective heavyweights produced by Japanese MMA.

He is best known for his most unique achievement, however, a quick TKO victory over the otherwise undefeated Fedor Emelianenko. First off, anyone who is simply willing to step into a ring with Emelianenko deserves a great deal of credit, but even more credit is deserved if one can land a punch that leads to a doctor stoppage (due to a cut) seventeen seconds into the fight.

Eager to avenge this blemish on his record, Emelianenko fought Kohsaka a second time and earned a victory, this one also by doctor stoppage. However, to Kohsaka’s credit, he courageously withstood 10 full minutes of a full-on Fedor Emelianenko onslaught before the doctor’s stopped the fight between rounds.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and BICEPS (Fast Tempo, 60 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)

LEG PRESS (DECLINE MACHINE) (6 sets)
360 x 12
630 x 6
720 x 6
810 x 2
540 x 12
540 x 10

SINGLE LEG SQUATS (per leg) (3 sets)
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
150 x 12
180 x 8
200 x 7
200 x 6
200 x 6

SEATED HAMSTRING CURL (5 sets)
90 x 15
120 x 10
120 x 10
150 x 8
150 x 8

STANDING TWISTING DUMBBELL CURL (4 sets)
30 x 10
40 x 8
40 x 8
40 x 8

STANDING UNDERHAND DUMBBELL CURL (4 sets)
40 x 8
40 x 8
40 x 7
40 x 7

STANDING HAMMER DUMBBELL CURL (4 sets)
40 x 7
40 x 7
40 x 7
40 x 6

STANDING OVERHAND BARBELL CURL (4 sets)
50 x 12
50 x 12
50 x 12
50 x 12

HANGING BENT LEG RAISE (3 sets)
Legs x 16
Legs x 14
Legs x 14

HANGING BENT LEG OBLIQUE RAISE (3 sets)
Legs x 16
Legs x 14
Legs x 14

BACK EXTENSIONS (3 sets)
Torso x 20
Torso x 20
Torso x 20

TRAINING NOTES

Total Sets (Legs): 19
Total Sets (Biceps): 15
Total Sets (Abs): 6
Total Sets (Misc): 3

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TODAY’S TRAINING INSPIRATION:
KIM ST. PIERRE

Today’s Colin Timberlake Training Inspiration is a woman who has achieved virtually everything that is possible in women’s hockey, and has even left a few skateprints in the men’s game.

Kim St. Pierre is already the holder of two Olympic gold medals with the Canadian Women’s Hockey Team, having won in both the 2002 and 2006 games. She will again be representing her country and pursuing a third consecutive gold medal in the upcoming 2010 Vancouver Winter Olympics.

During her university career, she became the first female goaltender to win a game in the Canadian men’s university circuit when she earned the victory for McGill University over Ryerson in 2003.

She again held her own with the guys in 2008 when she took the ice for practice with the NHL’s Montreal Canadiens. Canadiens’ goaltender Carey Price was ill and a practice goalie was needed.

St. Pierre got the call and became the first woman since Manon Rheaume in the early 1990s to take the ice with NHL players in official team activity.

TODAY: ABS (Fast Tempo, 60 Second Rests)
and CARDIO

HANGING BENT LEG RAISES (3 sets)
Legs x 16
Legs x 12
Legs x 10

HANGING OBLIQUE RAISES (3 sets)
Legs x 14
Legs x 12
Legs x 10

BACK EXTENSIONS (3 sets)
Torso x 20
Torso x 20
Torso x 20

5K RUN (TREADMILL)
- 26:50 (7.0 mph)

JUMP ROPE
- 4 Rounds
- Longest Stretch without a Mistake: 6 Minutes

TRAINING NOTES

Total Sets (Abs): 6
Total Sets (Misc): 3

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TODAY’S TRAINING INSPIRATION:
MARK KERR

Today’s Colin Timberlake Training Inspiration is a man whose skills in cage fighting once had him universally considered to be the best heavyweight fighter in the world.

Mark “the Smashing Machine” Kerr was the heavyweight tournament champion at both UFC 14 and UFC 15, and this followed his victory at the World Vale Tudo 3 championship tournament.

These accolades were earned as he accumulated an 11-0 record to begin his career, to which he would add another victory over Enson Inoue and a no-contest against the legendary Igor Vovchanchyn, bringing his record to 12-0 (1 NC) and making him the most feared mixed martial artist in the late 1990s.

Still fighting occasionally in his 40s, Kerr is not as feared as he once was, and his record presently stands at 15-11 (1 NC) after a losing streak.

However, he played a significant role in shaping modern MMA in addition to his previously named victories he also holds wins over Paul Varelans and Fabio Gurgel and has fearlessly squared off against the likes of Muhammed Lawal, Oleg Taktarov, Mike Whitehead, Heath Herring, Kazuyuki Fujita and Jeff Monson.

His accomplishments don’t stop at his MMA record, however, as he is also extremely decorated in grappling and submission wrestling. Mark Kerr won the ADCC tournament in both 1999 and 2000, and won the 2001 ADCC Superfight against Mario Sperry.

These tournament victories were achieved by defeating the likes of Ricco Rodriguez, Josh Barnett and Mike Van Arsdale.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)
and CARDIO

PREACHER BARBELL CURLS (5 sets)
75 x 10
95 x 6
95 x 6
95 x 6
95 x 5

PREACHER HAMMER DUMBBELL CURLS (3 sets)
30 x 10
40 x 7
50 x 4

INCLINE SUSPENDED-LEGS TWISTING DUMBBELL CURLS (3 sets)
30 x 8
30 x 8
30 x 8

OVERHAND BARBELL CURLS (3 sets)
45 x 15
45 x 15
45 x 15

HANGING BENT LEG RAISES (3 sets)
Legs x 20
Legs x 16
Legs x 12

HANGING BENT LEG OBLIQUE RAISES (3 sets)
Legs x 26
Legs x 12
Legs x 12

SKIPPING ROPE
- 2 Rounds

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.28 Miles / 209 Cal

TRAINING NOTES

Total Sets (Biceps): 14
Total Sets (Abs): 6

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TODAY’S TRAINING INSPIRATION:
DWAYNE ROLOSON

Today’s Colin Timberlake Training Inspiration is a man who, just a few days ago at the age of 40, put in one of the most impressive goaltending performances in NHL history.

Leading his New York Islanders to a 4-3 overtime victory against the Toronto Maple Leafs, Roloson made 58 saves (essentially one per minute of play), the most any goalie had made since Ron Tugnutt of the Quebec Nordiques back in 1991.

No goaltender had faced such furious action and such heavy requirements in a single game in nearly 20 years, and in this case, it was a man whose prime was supposed to be long behind him stepping up to the plate and playing the game at its highest level.

At the start of this season, Roloson had amassed 167 NHL wins, in addition to 92 victories at the AHL level, and he continues to add to these totals with a level of play that defies his age.

In the 2006 playoffs, he also proved that he was able to elevate his game when it mattered the most, leading the underdog Edmonton Oilers on a Cinderella journey to the Stanley Cup Finals, posting an impressive record of 12 victories against only 5 losses.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)
and CARDIO

LEG PRESS (DECLINE MACHINE) (5 sets)
360 x 12
450 x 10
540 x 10
630 x 7
630 x 7

SINGLE LEG SQUATS (per leg) (3 sets)
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
150 x 12
190 x 12
210 x 12
250 x 8
250 x 7

SEATED HAMSTRING CURLS (5 sets)
150 x 10
170 x 8
170 x 6
150 x 8
150 x 6

HANGING BENT LEG RAISES (5 sets)
Legs x 16
Legs x 16
Legs x 12
Legs x 12
Legs x 10

HANGING BENT LEG OBLIQUE RAISES (5 sets)
Legs x 16
Legs x 16
Legs x 16
Legs x 14
Legs x 12

BACK EXTENSIONS (3 sets)
Torso x 25
Torso x 25
Torso x 20

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 6.28 Miles / 257 Cal

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Abs): 10
Total Sets (Other): 3

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