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TODAY’S TRAINING INSPIRATION:
CLAY GUIDA

Today’s Colin Timberlake Training Inspiration is a man who is widely regarded as having one of the best sets of lungs in all of professional MMA. How do you get great cardio?

Train. Train. Train.

His endless gas tank has made Clay Guida a longstanding fan favorite among those that follow the UFC.

Guida’s tireless training has allowed him to step into the Octagon and compete with the best of the best, usually winning, sometimes losing, but never out of his league.

With a pro record of 27-11, some of those wins have come at the expense of Nate Diaz, Mac Danzig and Josh Thomson.

He has also gone the distance with Diego Sanchez, Tyson Griffin, Din Thomas and Gilbert Melendez.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
x 15
x 12
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 10
x 10

CLOSE GRIP UNDERHAND PULLDOWNS (4 sets)
70 kg x 10
80 kg x 7
80 kg x 10
80 kg x 7

BACK EXTENSIONS (3 sets)
x 40
x 30
x 30

CLOSE GRIP CABLE ROWS (3 sets)
70 kg x 10
80 kg x 8
80 kg x 6

TRAINING NOTES

Total Sets (Back): 16

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TODAY’S TRAINING INSPIRATION:
REGGIE LEACH

Today’s Colin Timberlake Training Inspiration is a man who was selected 3rd overall in the 1970 NHL entry draft, and would go on to fulfill every bit of that promise.

Reggie Leach won perhaps the greatest honor in hockey when he was named the MVP of the 1976 playoffs en route to the Philadelphia Flyers’ Stanley Cup Finals appearance.

His phenomenal playoff performance (19 goals and 24 points in 16 games) came on the heels of an equally impressive regular season. Leach led the NHL in goals with 61, and added 30 assists for 91 points.

A Philadelphia Flyers legend, Leach played a key role in their 1975 Stanley Cup victory, and earned his place in two All-Star Games.

He would score 47 goals and 69 points in 94 career playoff games, to go with his regular season totals of 381 goals and 666 points in 934 games.

TODAY: BACK (Fast Tempo, 60 Second Rests)

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

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 10
x 8

CLOSE UNDERHAND GRIP PULL-UPS (3 sets)
x 6
x 6
x 6

CLOSE GRIP CABLE ROWS (5 sets)
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

BACK EXTENSIONS (4 sets)
x 25
x 25
x 25
x 25

TRAINING NOTES

Total Sets (Back): 18

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TODAY’S TRAINING INSPIRATION:
FRANK EDGAR

Today’s Colin Timberlake Training Inspiration is a man who recently was crowned the UFC lighweight champion when he shocked the industry and defeated BJ Penn, the man widely regarded as the world’s best at 155 pounds.

Frank Edgar, today’s inspiration, has accumulated a professional MMA record of 12-1 going into his upcoming rematch with BJ Penn.

Most impressively, it was his dedication to physical training that allowed him to edge out Penn the first time, as Edgar’s incessant activity and untiring cardio allowed him to maintain a pace for 25 minutes that Penn was challenged to match.

Among Edgar’s 12 wins are victories over Tyson Griffin, Spencer Fisher, Jim Miller, Hermes Franca and former UFC lightweight champion Sean Sherk.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
x 15
x 10
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 12
x 10
x 8

CLOSE GRIP CABLE ROWS (3 sets)
70 kg x 10
70 kg x 10
70 kg x 10

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

TRAINING NOTES

Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
JEFF BLATNICK

Today’s Colin Timberlake Training Inspiration is a man who is often remembered as one of the early commentators for the UFC.

However, some forget that what made Jeff Blatnick suitable and qualified for this role was his extensive wrestling experience, with his previous career as an amateur wrestler seeing him become a state champion, NCAA Division II national champion, and Olympic gold medalist in the super heavyweight division.

Even more remarkable than Blatnick’s gold medal at the Los Angeles games is the fact that he achieved this feat only two years after being diagnosed with cancer. His spleen and appendix were removed when he was diagnosed with Hodgkin’s lymphoma, and a spleen-less, post-radiation-treatment Blatnick arrived at the Olympics and put on the show of his life.

After establishing himself as a legend in Greco-Roman wrestling, Blatnick’s knowledge of martial arts and appetite for knowledge served him well as the UFC’s primary analyst. These qualities have also been essential in his later incarnation as a licensed MMA referee and judge with the New Jersey State Athletic Commission.

TODAY: ABS (Fast Tempo, 120 Second Rests)
and CHEST (Fast Tempo, 90 Second Rests)
and BACK (Fast Tempo, 90 Second Rests)
and CARDIO

CRUNCHES (5 sets)
x 80
x 70
x 60
x 60
x 60

SINGLE STRAIGHT LEG RAISES (3 sets)
x 50
x 60
x 50

BENCH PRESS (6 sets)
135 x 10
185 x 10
225 x 3
225 x 3
225 x 2
185 x 6

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 20
x 8
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 8
x 10

CLOSE UNDERHAND GRIP PULL-UPS (3 sets)
x 10
x 8
x 7

SUPINE ROWS (3 sets)
x 8
x 10
x 8

CLOSE GRIP CABLE ROW (3 sets)
120 x 10
120 x 10
120 x 10

TRAINING NOTES

Total Sets (Abs): 8
Total Sets (Chest): 11
Total Sets (Back): 15

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TODAY’S TRAINING INSPIRATION:
KEITH JARDINE

Today’s Colin Timberlake Training Inspiration is a man who, on Saturday night, lost his MMA match with Matt Hamill and now sits in a four-fight losing streak.

With that said, Keith Jardine is nonetheless today’s training inspiration for many valid reasons, not the least of which is that he only endures such a streak because he rarely faces anything but top competition in the UFC.

Jardine endured a bloody battle with Hamill that added a loss to his record, but earned him a fight of the night bonus for his willingness to give 100% in the cage at all times.

Jardine holds victories over two former UFC light heavyweight champions, with a TKO win over Forrest Griffin and a hard fought decision over Chuck Liddell. He has also defeated Brandon Vera and gone the distance with Rampage Jackson in running his professional MMA record to 15-8-1.

Jardine has also squared off against Travis Wiuff, Wanderlei Silva, Ryan Bader, Thiago Silva, Stephan Bonnar and Houston Alexander.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
x 22
x 12
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 8
x 8

CLOSE UNDERHAND GRIP CABLE PULLDOWNS (3 sets)
80 kg x 8
80 kg x 8
80 kg x 8

CLOSE GRIP CABLE ROWS (3 sets)
70 kg x 6
70 kg x 10
70 kg x 8

BACK EXTENSIONS (2 sets)
x 20
x 20

TRAINING NOTES

Total Sets (Back): 14

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TODAY’S TRAINING INSPIRATION:
RUDOLF VRBA

Today’s Colin Timberlake Training Inspiration is a man who, despite his lowly position as a prisoner of Auschwitz, played an influential role in the course of World War II.

Rudolf Vrba escaped from the Auschwitz death camp at the age of 19, along with his friend Alfred Wetzler, and they took with them a firsthand account of the horrors that occurred within the walls of the extermination facility. Indeed, publicizing the Holocaust and prevent further deaths was a primary motivator in their escape plans.

The two put together a document which came to be known as the Vrba-Wetzler Report, one of three papers that together made up the Auschwitz Protocols, which served to inform the public and the heads of foreign governments of the atrocities that occurred during the Holocaust.

Up to this point, beyond the walls of the death camps, the incidents transpiring within were nothing but swirling and largely unsubstantiated rumors.

And the manner in which Vrba and Wetzler made their escapes and lived to testify about the camps was nothing short of spectacular. Knowing that the Nazis searched for escapees for three days before calling off the dogs, the two of them hollowed out a small area in a large pile of firewood just on the edge of the camp. They hid there, amid the guards, for three full days as the search continued, and the moment the Germans relaxed the search, they sprang for freedom.

Vrba defied the odds and Nazi policy, surviving until 2006, by which time he was in his 80s and had earned a doctorate degree in chemistry and biology.

TODAY: BACK (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)
and HALF MARATHON

WIDE GRIP FRONT PULL-UPS (5 sets)
x 15
x 10
x 10
x 10
x 8

CLOSE PARALLEL GRIP PULL-UPS (5 sets)
x 8
x 8
x 9
x 8
x 8

CLOSE GRIP CABLE ROWS (5 sets)
60 kg x 12
60 kg x 12
70 kg x 10
70 kg x 10
70 kg x 8

BACK EXTENSIONS (5 sets)
x 25
x 25
x 25
x 25
x 25

SEATED CALF RAISE (5 sets)
90 x 25
115 x 20
115 x 18
115 x 16
115 x 15

REVERSE CALF PRESS (DECLINE) (5 sets)
225 x 10
225 x 10
225 x 8
225 x 10
225 x 8

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
225 x 25
225 x 25
225 x 20
225 x 22
225 x 20

HALF MARATHON
13.1 Miles / 2:02:34

TRAINING NOTES

Total Sets (Back): 20
Total Sets (Calves): 15

Well, you can’t pay tribute to a man like Rudolf Vrba without testing your will, even if it is in a relatively insignificant manner in the big picture. Today, it was a half marathon, and one I didn’t really want to finish…but I did.

This was my slowest half marathon ever, but at the same time it was the shortest break ever between two half marathons, so that was a bit of a minor achievement.

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TODAY’S TRAINING INSPIRATION:
JERRY BOHLANDER

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the dominant figures among non-heavyweight fighters in the days where weight classes were only just being established in the UFC.

Jerry Bohlander was a member of the Lion’s Den fighting team headed by Ken Shamrock, and merely being a member of that squad in the 1990s and surviving their rigorous and punishing training schedule and gym wars, is cause for inspiration.

In 1997, Bohlander won the UFC 12 lightweight tournament, the first such tournament in UFC history. And while “lightweight” now means a 155-pound limit in mixed martial arts, in those days it merely meant under-200.

During his career, he beat some of the notable names of his era including Fabio Gurgel, Olympic wrestling gold medalist Kevin Jackson, and 320-pound Scott Ferrozzo. He also squared off against two dominant fighters of his era in Tito Ortiz and Gary Goodridge.

Jerry Bohlander retired with a professional MMA record of 11-4.

TODAY: BACK (Fast Tempo, 90 Second Rests)
and CALVES (Fast Tempo, 90 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
x 20
x 12
x 10

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

CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
70 kg x 10
70 kg x 8
70 kg x 8

CLOSE GRIP CABLE ROWS (4 sets)
60 kg x 10
70 kg x 10
80 kg x 8
80 kg x 8

BACK EXTENSIONS (4 sets)
x 25
x 25
x 25
x 30

SEATED CALF RAISE (5 sets)
90 x 20
100 x 18
125 x 12
125 x 10
125 x 8

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 10
270 x 10
270 x 8
180 x 8
180 x 8

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
270 x 15
270 x 15
180 x 20
180 x 20

TRAINING NOTES

Total Sets (Back): 17
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
DOMINIK HASEK

Today’s Colin Timberlake Training Inspiration is a man who did the seemingly impossible and, in an era where NHL goaltenders never won the Hart Trophy as league MVP, achieved the feat twice…in a row.

Domink Hasek won the Vezina Trophy as the league’s top goaltender a phenomenal six times, also appearing in six All-Star Games and being named a Post-Season 1st Team All-Star six times.

He won the Lester B. Pearson Award (league MVP as voted by the players) twice, and three times took home the William M. Jennings Trophy as goaltender for the team with the NHL’s best defensive record.

He helped backstop the Detroit Red Wings to the 2002 and 2008 Stanley Cups, and also led the Buffalo Sabres to the Finals in 1999.

Hasek was not only a talented athlete, but a well-trained and well-conditioned one, allowing him to play NHL hockey until the age of 43.

After 16 seasons, he retired as one of the greatest goalies of all time, with a record of 289-223-95 in 735 games, and a stellar 81 career shutouts.

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

FLAT DUMBBELL PRESS (5 sets)
65 x 10
100 x 3
80 x 10
80 x 6
80 x 6

FLAT DUMBBELL FLYES (5 sets)
40 x 10
80 x 2
65 x 5
65 x 5
65 x 4

INCLINE DUMBBELL PRESS (5 sets)
40 x 12
60 x 6
60 x 6
60 x 4
60 x 5

DECLINE DUMBBELL PRESS (5 sets)
40 x 10
60 x 8
60 x 4
60 x 5
40 x 10

WIDE GRIP FRONT PULL UPS (3 sets)
Body x 10
Body x 6
Body x 6

CLOSE PARALLEL GRIP PULL UPS (3 sets)
Body x 10
Body x 6
Body x 5

CLOSE UNDERHAND GRIP PULL UPS (3 sets)
Body x 6
Body x 6
Body x 4

CLOSE GRIP CABLE ROW (5 sets)
120 x 10
140 x 10
160 x 6
160 x 6
160 x 6

SUPINE ROW (3 sets)
Body x 8
Body x 8
Body x 7

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

TRAINING NOTES

Total Sets (Chest): 20
Total Sets (Back): 20

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TODAY’S TRAINING INSPIRATION:
BRAD McCRIMMON

Today’s Colin Timberlake Training Inspiration is a man who, for 18 NHL seasons, excelled at one of the hardest-working and least celebrated roles in hockey: defensive defenseman.

On scoring-laden teams, it was Brad McCrimmon’s job to keep the puck out of his own net, and he did it with such success that he posted Hall-of-Fame consideration numbers in a career that many have regrettably forgotten.

Playing in 1,222 regular season games, and an addition 116 in the playoffs, McCrimmon put up very respectable scoring numbers from the blueline, even though these were a bonus that went above and beyond his role in the lineup.

With 403 regular season points, including 56 in 1985-86, McCrimmon was a scoring threat. But he was a defensive force. That same season, he became one of the few players in NHL history to have a +80 season, going +83 for the year (on the ice for 83 more even-strength goals scored by his team than against his team).

Two years later, he led the entire NHL with +48, and was +40 or better for five consecutive years, amassing a +444 career total (10th best in NHL history).

His strong play earned him the 1989 Stanley Cup with the Calgary Flames, an appearance in the 1988 All-Star Game and a selection to the 1988 2nd All-Star Team.

TODAY: CHEST (5-5-5 Tempo, 90 Second Rests)
and BACK (Fast Tempo, 40 Second Rests)

FLAT DUMBBELL FLYES (5 sets)
35 x 6
35 x 5
35 x 4
35 x 4
35 x 4

FLAT DUMBBELL PRESS (3 sets)
35 x 5
35 x 5
35 x 4

DECLINE MACHINE PRESS (per arm) (3 sets)
60 x 3
50 x 3
40 x 3

INCLINE MACHINE PRESS (per arm) (3 sets)
40 x 4
40 x 4
40 x 4

WIDE GRIP FRONT PULL-UPS (4 sets)
x 12
x 8
x 6
x 6

CLOSE PARALLEL GRIP PULL-UPS (4 sets)
x 10
x 8
x 6
x 5

SUPINE ROW (4 sets)
x 10
x 8
x 9
x 10

TRAINING NOTES

Total Sets (Chest): 14
Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
CLARK GILLIES

Today’s Colin Timberlake Training Inspiration is a man who played a central role in one of the greatest dynasties the game of hockey has ever seen, earning himself a place in the Hockey Hall of Fame.

Clark Gillies served as captain of the New York Islanders, playing in an era where he, Mike Bossy, Bryan Trottier, Billy Smith and company enjoyed a run of four consecutive Stanley Cups, with an appearance in the Finals the next year.

Gillies played a game of both skill and physical impact, and enjoyed a string of seven straight seasons with 50 points or more, accumulating 319 goals and 697 points in 948 career games.

He was a force in the playoffs as well, playing in 164 games and scoring 47 goals and 94 points, while racking up 287 penalty minutes.

He was one of the all-time league leaders with twelve game winning goals in the playoffs, when it matters the most.

TODAY: BACK (Fast Tempo, 90 Second Rests)
and FOREARMS (5-5-5 Tempo, 90 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 7

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
Body x 10
Body x 8
Body x 7

BENT OVER DUMBBELL ROWS (3 sets)
65 x 8
65 x 8
65 x 8

MACHINE MTS ROW (per arm) (3 sets)
60 x 10
80 x 6
60 x 12

BACK EXTENSIONS (3 sets)
Torso x 40
Torso x 30
Torso x 25

UNDERHAND FOREARM BARBELL CURL (3 sets)
35 x 8
35 x 6
35 x 6

OVERHAND FOREARM BARBELL CURL (3 sets)
35 x 4
35 x 4
35 x 4

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Forearms): 6

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