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TODAY’S TRAINING INSPIRATION:
PETER AERTS

Today’s Colin Timberlake Training Inspiration is a man who has stood for years as one of the world’s best kickboxers.

With a strong training ethic and warrior’s spirit, Peter Aerts continues to compete and to stay relevant, even at the age of 39.

Over the course of his storied career, Aerts has won the K-1 World Grand Prix several times, with victories in 1994, 1995 and 1998. He was the runner-up in the revered tournament in 2006 and 2007, and these are just a sample of his championship accolades.

Aerts has fought the absolute best of the best and with a career record of 99-28-1, usually has his hand raised at the end of the night.

He holds victories over numerous legends and luminaries of the sport, including Semmy Schilt, Gokhan Saki, Errol Zimmerman, Ray Sefo, Musashi, Remy Bonjansky, Gary Goodridge, Mighty Mo, Maurice Smith, Andy Hug, Patrick Smith, Ernesto Hoost and Jerome LeBanner.

TODAY: DAY OFF

Rest and recovery, leading into the next phase of renewed intensity.

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
JEROME LeBANNER

Today’s Colin Timberlake Training Inspiration is a man who was, for years, one of the world’s foremost kickboxers as a result of his dedicated training regimen.

At the age of 37, when many had written him off as a top competitor, Jerome LeBanner made it clear a couple months ago that he wasn’t going away anytime soon with a unanimous decision victory over Tyrone Spong.

LeBanner has fought in 95 professional kickboxing matches, with an impressive record of 75-18-1 (1 NC). Of his 75 victories, 59 have come by knockout.

He has faced the best of his era and generally come out on top. Over his career, he has defeated the likes of Remy Bonjansky, Hong Man Choi, Mark Hunt, Gary Goodridge, Don Frye, Musashi, Mark Hunt, Peter Aerts, Maurice Smith and Ernesto Hoost.

Notably, LeBanner has also dabbled in MMA with some success, with his five fights resulting in a career mark of 3-1-1.

TODAY: CARDIO

5K RUN
- Approx. 30 Minutes (Relaxed Pace)

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
LYOTO MACHIDA

Today’s Colin Timberlake Training Inspiration is a man whose discipline and training led to one of the most unpredictable accomplishments in sports: making Shotokan Karate a functional centerpiece in mixed martial arts.

As MMA evolved from it’s early 1990s roots in style vs. style competition, traditional martial arts had largely fallen by the wayside. Karate, in particular, had become viewed as largely a martial art for visual display rather than functional fighting.

Enter Lyoto Machida.

The Japanese-Brazilian fighter is, naturally, versed in several martial arts, as are all of today’s top MMA practitioners. But a visible core element of his style was a mastery of karate and its adaptation to a combat setting that utilized many fighting disciplines simultaneously.

As a result of his training and commitment, Machida rose through the ranks to become the UFC light heavyweight champion, earning victories over some of MMA’s most notable figures: Mauricio “Shogun” Rua, Rich Franklin, Rashad Evans, Tito Ortiz and BJ Penn.

At only 32, he is already considered by many to be one of the greatest mixed martial artists of all-time, and sports a record of 16-1. With several fights still to come and his place secured near the pinnacle of his division, his stature is likely increase.

TODAY: CARDIO

5K RUN
- Approx. 30 Minutes (Relaxed Pace)

5K RUN
- Approx. 30 Minutes (Relaxed Pace)

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
JOSE “PELE” LANDI-JONS

Today’s Colin Timberlake Training Inspiration is a man who, at the relatively young age of 36, has already been one of mixed martial arts’ most legendary figures for many years.

Jose “Pele” Landi-Jons originally made his name in the rough no-holds-barred MMA scene in Brazil, becoming one of the most respected fighters in the sport.

By 1997, he had racked up a 7-0 record and would soon be facing a number of future American legends, including Matt Hughes and Pat Miletich, both of whom he would defeat.

He also lasted 30 minutes against Chuck Liddell in 1998, at a time when Liddell was destroying everything in sight.

Today, Landi-Jons sports a pro record of 25-14 over 39 fights, and has also racked up victories over Shannon Ritch, Jorge Patino and Evangelista “Cyborg” Santos.

TODAY: CHEST (Fast Tempo, 120 Second Rests)
and CARDIO

PUSH-UPS (5 sets)
x 50
x 50
x 50
x 50
x 40

5K RUN
- Approx. 30 Minutes (Relaxed Pace)

TRAINING NOTES

Total Sets (Chest): 5

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TODAY’S TRAINING INSPIRATION:
SHANNON RITCH

Today’s Colin Timberlake Training Inspiration is a man who has never fought in the UFC but has nonetheless become one of the most experienced and prolific fighters in mixed martial arts history.

Shannon “The Cannon” Ritch presently enjoys a record of 97-73-2 (4 NC) over 176 professional fights.

Clearly, with 73 losses, Ritch is not always victorious. But he gamely fights whoever is in front of him and he has faced some of the best: Jose “Pele” Landi-Jons, Kazushi Sakuraba, Jake Shields, Dan Severn, Yuki Kondo and Evan Tanner among them.

Perhaps most impressively, he has endured long stretches of defeat, and always returned with a winning mindset that has allowed him to overcome what would appear to be career-ending streaks. In 2001 and 2002, Ritch endured a stretch of 14 fights without a win, not too long after an eight-fight losing streak.

After the longer stretch, his career record was 14-31 (1 NC), hardly a sign that he would make his way to nearly 200 fights and have a clear winning record at that stage, as he does now.

TODAY: DAY OFF

Rest and recovery.

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
WILLIE HUBER

Today’s Colin Timberlake Training Inspiration is a man who unfortunately passed away this June, at the far-too-young age of 52.

Willie Huber was drafted 9th overall by the Detroit Red Wings in the 1978 NHL entry draft.

In the pre-Yzerman era where the team was known as the Dead Wings, Huber was one of the brighter spots for the team in the early 1980s, earning a spot in the 1983 All-Star Game in the midst of a four-season run with Detroit where he scored at least 14 goals and 40 points each year.

Huber went on to play for the New York Rangers, Philadelphia Flyers and Vancouver Canucks, winding up his career with 104 goals 321 points in 655 career games.

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

SINGLE LEG SQUATS (5 sets)
Body x 12
Body x 12
Body x 12
Body x 10
Body x 10

SINGLE LEG CALF-RAISES (5 sets)
Body x 20
Body x 12
Body x 15
Body x 15
Body x 15

TRAINING NOTES

Total Sets (Legs): 5
Total Sets (Calves): 5

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TODAY’S TRAINING INSPIRATION:
BROCK LESNAR

Today’s Colin Timberlake Training Inspiration is a man who will be defending his UFC heavyweight championship belt tomorrow, and doing so after recovering from a severe intestinal condition that required surgery and extensive recovery.

Brock Lesnar rose to prominence as the NCAA Division I college wrestling champion over a decade ago, before skyrocketing to national celebrity as a WWE professional wrestling superstar.

What may be most impressive about Lesnar is that he was willing to walk away from his lucrative lifestyle in pro wrestling and take a chance at returning to real competition.

After training in mixed martial arts and winning his first pro fight, Lesnar joined the UFC and in his organizational debut (and only second fight ever) was pitted against former heavyweight champion Frank Mir. Lesnar lost by submission, but not before inflicting heavy damage on Mir.

Since then, Lesnar has gone undefeated and racked up wins over Randy Couture and Heath Herring while decisively avenging his loss to Mir.

He now faces 12-0 Shane Carwin, holder of the interim belt that was created when Lesnar was forced to spend a year recovering from surgery and training to return to top form.

Win or lose, his determination in returning to the ring, including undergoing forced diet and lifestyle changes as a result, is something we would not regret emulating.

TODAY: ABS (Fast Tempo, 120 Second Rests)

CRUNCHES (5 sets)
x 60
x 50
x 40
x 40
x 40

SINGLE STRAIGHT LEG RAISES (1 set)
x 50

TRAINING NOTES

Total Sets (Abs): 6

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TODAY’S TRAINING INSPIRATION:
PAT MILETICH

Today’s Colin Timberlake Training Inspiration is a man who made mixed martial arts history when he won the UFC lightweight tournament at UFC 16, then became the UFC welterweight champion at UFC: Ultimate Brazil and successfully defended the belt four times.

Pat Miletich was one of the true greats of the early era of North American mixed martial arts, with his success helping keep the sport alive in the post-Gracie, post-Severn era…what some people call the Dark Ages of MMA.

However, like Frank Shamrock and Tito Ortiz, he was a truly dominant figure during this era.

Miletich retired from MMA with an impressive record of 29-7-2 over 38 pro fights. Among the victories notched in his belt are Olympic wrestling medalist Townsend Saunders, Shonie Carter and Mikey Burnett, with a draw against the much-larger Dan Severn.

Miletich also fearlessly stood across the cage from many of the greats, not backing down from Jose “Pele” Landi-Johns, Matt Lindland, Renzo Gracie, Kiyoshi Tamura and Carlos Newton.

TODAY: HALF MARATHON PLUS (15 MILES)

15.0 Miles / 2:25:18
- Mile 1: 8:06
- Mile 2: 8:53
- Mile 3: 9:15
- Mile 4: 9:29
- Mile 5: 9:31
- Mile 6: 9:43
- Mile 7: 9:58
- Mile 8: 9:47
- Mile 9: 10:00
- Mile 10: 10:01
- Mile 11: 9:55
- Mile 12: 10:13
- Mile 13: 9:58
- 13.1 Miles (Half Marathon): 2:06:00
- Mile 14: 10:03
- Mile 15: 10:17

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
SCOTT NIEDERMAYER

Today’s Colin Timberlake Training Inspiration is a man who has been aptly described by some as the greatest winner in modern hockey history.

Scott Niedermayer has four Stanley Cups to his name, an impressive number, though nowhere near Henri Richard’s eleven.

What makes Niedermayer the consummate winner is that he has taken his teams to championships at every level of hockey: two Olympic gold medals, world junior championships, world championships and the Memorial Cup (the Stanley Cup of junior hockey).

Niedermayer announced his retirement from hockey just last week, ending possibly the best career by a defenseman in the post-Ray Bourque / Paul Coffey era. Undoubtedly the career of Nicklas Lidstrom would like something to say about that, however.

Niedermayer retires with a Norris Trophy (top defenseman), Conn Smythe Trophy (playoff MVP) and five All-Star Games to his credit. In 1,263 career games, he scored 172 goals and 740 points.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and BACK (Fast Tempo, 60 Second Rests)

FLAT DUMBBELL PRESS (5 sets)
90 x 10
90 x 6
90 x 6
90 x 2
90 x 3

FLAT DUMBBELL FLYES (5 sets)
45 x 10
60 x 6
60 x 6
60 x 6
60 x 6

WIDE GRIP FRONT PULL-UPS (3 sets)
x 16
x 10
x 8

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 8
x 8
x 7

CLOSE GRIP CABLE ROWS (4 sets)
70 kg x 10
90 kg x 7
90 kg x 6
80 kg x 8

TRAINING NOTES

Total Sets (Chest): 10
Total Sets (Back): 10

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TODAY’S TRAINING INSPIRATION:
DINO CICCARELLI

Today’s Colin Timberlake Training Inspiration is a man who has the honor of being the only male hockey player in this year’s class of Hockey Hall of Fame inductees.

Along with female pioneers and stars Angela James and Cammi Granato, the league is recognizing Dino Ciccarelli with a long overdue entrance pass to the Hall.

Ciccarelli was a league scoring star with both the Minnesota North Stars, Detroit Red Wings and Washington Capitals, the latter stint occurring when he was traded for fellow Hall of Famer Mike Gartner.

Ciccarelli played in four All-Star Games and enjoyed two 100-point seasons and ten 70-point seasons in his 19 years in the league.

In the end, Dino played in 1,232 games and scored 1,200 points. He is one of only 18 players in NHL history to score 600 goals in a career.

TODAY: CARDIO

TREADMILL
- 5.0 Miles / Approx. 43 Minutes

TRAINING NOTES

Total Sets (Body): Zero

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