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TODAY’S TRAINING INSPIRATION:
MARIE-PHILIP POULIN

Today’s Colin Timberlake Training Inspiration is a woman who, at the Vancouver 2010 Winter Olympics, exemplified a trait we should all strive for in our training and in competition: bringing our best when it matters the most.

Whether it is pushing through the lactic acid in the final seconds of a training run in search of a personal best or breaking through the pain barrier in the final most valuable reps of a weightlifting set, the essence of personal achievement and improvement is rising to the occasion.

Marie-Philip Poulin rose to the occasion in the most phenomenal manner in the gold medal game in the women’s ice hockey tournament.

Playing for Team Canada, she was part of a line-up that earned a berth in the finals against longtime arch-rival Team USA. In a one-game elimination to determine who would get the gold medal and who would get the silver, Poulin scored the only two goals of the game as Canada earned a hard-fought 2-0 victory over the Americans.

In doing so, Poulin played a central role in earning gold for her team and etched her name in the books of hockey history.

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

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

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

WIDE GRIP REAR PULL-UPS (3 sets)
Body x 8
Body x 8
Body x 8

CLOSE GRIP CABLE ROWS (3 sets)
60 kg x 12
70 kg x 10
80 kg x 8

MTS MACHINE ROW (3 sets)
60 kg x 15
70 kg x 12
80 kg x 10

SEATED CALF RAISE (5 sets)
90 x 20
135 x 12
135 x 10
135 x 8
135 x 8

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 20
270 x 20
270 x 18
270 x 18
270 x 16

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 15
270 x 12
270 x 8
270 x 8
270 x 10

ARNOLD DUMBBELL PRESS (3 sets)
50 x 10
50 x 10
50 x 10

DUMBBELL LATERAL RAISE (3 sets)
20 x 10
20 x 10
20 x 10

DUMBBELL FORWARD RAISE (3 sets)
20 x 10
20 x 10
20 x 10

VERTICAL GRIP REAR DELT FLYES (PEC DECK) (3 sets)
“8″ x 20
“12″ x 10
“12″ x 10

TREADMILL
- 1.5 Miles / 10 Minutes

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Calves): 15
Total Sets (Shoulders): 12
Pull-Ups (All Variations): 91

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TODAY’S TRAINING INSPIRATION:
CHERYL BERNARD

Today’s Colin Timberlake Training Inspiration is a woman who is presently representing Team Canada at the 2010 Winter Olympics as the skip (leader and captain) of the women’s curling team.

While not known as the most physically demanding sport in terms of exertion, speed or power (curlers don’t historically lead Olympic athletes in VO2max, bench press or resting heart rate) it is a highly demanding sport in terms of mental focus, strategy and intricate practice where the slightest mistake can yield an enormous disadvantage on the scoreboard.

In addition, despite being one of the oldest Olympians at the games at the age of 43, she may well have the most impressive fitness readings of any participant in her sport, male or female.

She has appeared four times at the Scott Tournament of Hearts (1992, 1996, 2007 and 2009), representing her home province of Alberta.

She was the Canadian Women’s Curling Tour Champion in 2004, made it to the Player’s Championship final in 2006, and won the 2009 Canadian Olympic Curling Trials (as a heavy underdog and with a stellar run of victories against the top seeds in the trials).

In the Olympics, as of today, Cheryl Bernard and her team are leading the entire women’s tournament with a 5-0 record in the round robin phase of the competition.

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

WIDE GRIP FRONT PULL-UPS (5 sets)
Body x 15
Body x 10
Body x 12
Body x 10
Body x 8

CLOSE PARALLEL GRIP PULL-UPS (5 sets)
Body x 10
Body x 7
Body x 7
Body x 7
Body x 7

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

CLOSE GRIP CABLE ROWS (3 sets)
50 kg x 15
60 kg x 10
70 kg x 10

BACK EXTENSIONS (3 sets)
Torso x 20
Torso x 30
Torso x 25

TREADMILL TABATA
- Speed 10.0 mph, Incline 5.0
1 Tabata / 4 Minutes

TRAINING NOTES

Total Sets (Back): 19

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TODAY’S TRAINING INSPIRATION:
EARNIE SHAVERS

Today’s Colin Timberlake Training Inspiration is a man who, despite being known as “The Black Destroyer,” is today regrettably not that well known by those who aren’t avid boxing fans or historians.

Shavers fought during the golden era of boxing’s heavyweight division, and established himself as one of the greats of the time period by posting a stellar career record of 74-14-1 over 89 fights. He earned 68 of his 74 victories by knockout.

Shavers was known for pitting himself against the best of the best, and fighting competitively even against the greatest boxers in the history of the sport.

Shavers was anything but coddled on his way up. In only his third pro fight, he squared off against John Hudgins, a 25-fight veteran with a record of 13-9-3, and knocked him out in the first round.

Shavers would go on to earn victories over Ken Norton, Ali Haakim, Joe Bugner, Bernardo Mercado, Vincente Rondon, Elmo Tex Henderson, Howard Smith and Jimmy Ellis.

He also fought gamely against some of the true elite of all time, including Jerry Quarry and Ron Lyle, and went the distance with both Larry Holmes and Muhammad Ali.

TODAY: BACK (Fast Tempo, 90 Second Rests)

WIDE GRIP LAT PULLDOWNS (3 sets)
“15″ x 12
“15″ x 12
“15″ x 12

CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
“20″ x 6
“20″ x 5
“20″ x 5

CLOSE GRIP CABLE ROWS (3 sets)
“12″ x 12
“12″ x 12
“12″ x 12

SUPINE ROWS (3 sets)
Body x 10
Body x 12
Body x 12

TRAINING NOTES

Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
KRZYSTOF SOSZYNSKI

Today’s Colin Timberlake Training Inspiration is a man who has established himself as one of the most game and fearless fighters in the sport of mixed martial arts.

It was only through toiling for years in the smaller organizations that Krzystof Soszynski was able to work his way up to the UFC, the sport’s premier promotion.

A standout in the now-defunct IFL, Soszynski (known as “The Polish Experiment”) built a reputation for being willing to face anyone by taking on the most elite competitors available, facing off against Ben Rothwell (twice) and Mike Whitehead, and also having squared off against Chris Tuchscherer earlier in his career.

As Soszynski now fights as a light heavyweight with a 205-pound weight limit, he was typically at a considerable size disadvantage in these defining matches.

Since joining the UFC, he has continued to square off against top competition. He holds a victory over Brian Stann and went the distance with Brandon Vera. Continuing with his tradition of facing tough opponents, he is scheduled to face Ultimate Fighter Season 1 light heavyweight finalist Stephan Bonnar in early 2010.

Over 28 career matches, Soszynski holds a strong record of 18 wins, against 9 losses and a draw.

TODAY: BACK (Fast Tempo, 60 Second Rests)

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

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

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

CLOSE GRIP CABLE ROWS (3 sets)
50 kg x 12
60 kg x 10
70 kg x 8

TRAINING NOTES

Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
PEYTON MANNING

Today’s Colin Timberlake Training Inspiration is a man who, like previous training inspiration Brett Favre, is one of the greatest quarterbacks and greatest ironmen the NFL has ever seen.

Since his NFL debut in 1998, Peyton Manning has not missed a single game of football, playing over a decade without missing a game and producing a nearly unmatched ironman streak that (as of this writing) stands at over 180 games and counting.

The name of the game with this man is a trait that we all require in our own fitness and life goals: consistency.

He holds the NFL record for the most seasons with 4,000 passing yards: nine (six of which were done consecutively, also an NFL record). A record 11 consecutive seasons with 25 touchdown passes, and counting.

A Wayne Gretzky-like arsenal of records that are too numerous to mention is also his, in addition to pretty much every single Indianapolis Colts record that a quarterback can hold. Perhaps biggest of all, he was named this season’s league MVP, making him the first player ever to win the award four times.

Nine Pro-Bowl selections, 7 All-Pro selections, a SuperBowl MVP and so on and so on…

If I list a tenth of the man’s accomplishments on the field, I’ll be sitting here typing for the next two weeks. The key to the man’s success, beyond obvious natural talent, is commitment, discipline and consistency – all three of which we are capable of reproducing in our own endeavors.

TODAY: CALVES (3-3-3 Tempo, 90 Second Rests)
and BACK (Fast Tempo, 90 Second Rests)
and CARDIO

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 6
270 x 5
270 x 5
270 x 5
270 x 3

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 5
270 x 5
270 x 4
270 x 4
270 x 4

SEATED CALF RAISE (5 sets)
70 x 6
70 x 5
70 x 5
70 x 4
70 x 4

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

CLOSE GRIP UNDERHAND PULL-UPS (3 sets)
Body x 10
Body x 6
Body x 6

CLOSE GRIP CABLE ROW (3 sets)
“12″ x 10
“14″ x 10
“14″ x 10

SUPINE ROW (3 sets)
Body x 10
Body x 10
Body x 10

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

TREADMILL
- 1.0 Miles / 6:40 (9.0 mph)

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.83 Miles / 233 Cal

10K RUN (TREADMILL)
- 50:16 (23:34 at 5K mark)

TRAINING NOTES

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

Again, my 3-3-3 tempo is really more of a 5-5-5. Maybe I should just call this training period a 4-4-4 or something. I had been considering stepping it up to 5-5-5 for the next segment, but I am now leaning toward going back to fast tempo for the next training period, and then 5-5-5 after that (a month or two down the road).

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TODAY’S TRAINING INSPIRATION:
PAT QUINN

Today’s Colin Timberlake Training Inspiration is a man who represents the trend that athletes who make it to the big leagues on the strength of their intensity and work ethic, as opposed to supernatural innate talents, often go on to become great coaches.

Pat Quinn was very respected and admirable defensive defenseman during his playing days in the NHL. Not blessed with incredible hands or scorig prowess, he contributed nightly by working hard, playing tough and being positionally sound.

His leadership and strong play saw him become captain of the Atlanta Flames near the end of his playing career, which spanned 9 seasons and 606 games.

When his playing days were over, Quinn took his training ethic and the knowledge of the game he had acquired through practice and study, and converted them into one of the greatest coaching careers the NHL has ever seen.

Quinn has twice won the Jack Adams Award as coach of the year (1980 and 1992) and has accumulated (before the start of this season) 657 wins in 1,318 games, making him one of the all-time leaders in both categories.

His overall record of 657-481-154-26 stands as one of the greatest coaching achievements in hockey history, and it is a legacy to which he is currently adding as the head coach of the Edmonton Oilers.

TODAY: BACK (Fast Tempo, 90 Second Rests)

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

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

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

BENT OVER DUMBBELL ROWS (3 sets)
- 3-3-3 Tempo, 90 Second Rests
50 x 8
40 x 4
30 x 4

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.64 Miles / 225 Cal

TRAINING NOTES

Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
MARTIN BRODEUR

Today’s Colin Timberlake Training Inspiration is a man who has, through twenty years of hard work and competitive drive, completely rewritten the record books for NHL goaltenders.

For Martin Brodeur, the last two seasons have seen the culmination of his career’s work, as he has overtaken the likes of Patrick Roy and Terry Sawchuk to hold virtually every noteworthy career goaltending record that one can contemplate.

This season, Martin Brodeur recorded his 103rd and 104th career shutouts to tie and pass Sawchuk and break a decades-old and sacred record. He has already recorded a few more as he now places distance between himself and the greatest who have come before him.

Brodeur, the owner of several Stanley Cups and Vezina Trophies as the league’s best goaltender, is one of only a couple goalies ever to play 1,000 or more career games, and also to hold 500 or more wins.

In the last couple years, he has broken Patrick Roy’s career records for games and minutes played as well as career victories, and he has now entered the Gretzky-like territory where all the only question that remains is whether he can place such a margin between himself and the second-most prolific of all time that his records will be forever untouchable.

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

BENCH PRESS (5 sets)
135 x 15
245 x 2
225 x 3
225 x 2
185 x 8

FLAT DUMBBELL FLYES (3 sets)
40 x 12
60 x 8
70 x 5

INCLINE DUMBBELL PRESS (3 sets)
50 x 12
60 x 8
60 x 7

DECLINE DUMBBELL PRESS (3 sets)
50 x 10
50 x 8
50 x 8

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 12
Body x 10
Body x 8

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

CLOSE GRIP CABLE ROWS (3 sets)
60 kg x 15
80 kg x 8
80 kg x 8

BACK EXTENSIONS (3 sets)
Torso x 30
Torso x 25
Torso x 20

TRAINING NOTES

Total Sets (Chest): 17
Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
BRIAN PROPP

Today’s Colin Timberlake Training Inspiration is a man who, throughout the entire 1980s, served as the backbone of a Philadelphia Flyers team that transitioned through several eras, from the classic Bobby Clarke and Bill Barber-led Flyers to the Rick Tocchet and Ron Hextall-based teams of the late 1980s and early 1990s.

Propp was a model of consistency throughout his career, scoring 70 points or more in 10 different seasons and 90+ in four. It all added up to a 1,000-point career and five appearances in the Stanley Cup finals, with 148 points in 160 career playoff games.

Propp led the NHL with 12 game winning goals in 1983, and along with teammate Tim Kerr, helped define the modern NHL role of power play specialist. Propp had six seasons with 10 or more power play goals among his eight seasons with 30 or more goals in total.

His prowess on the power play was especially noteworthy in the 1991 playoffs, when his amazing eight PPG in one playoff run helped lead the Minnesota North Stars on an unlikely Cinderella run to the finals.

Propp’s competitive drive was perhaps most evident in the 1989 playoffs when the Flyers squared off against the powerhouse Montreal Canadiens. Propp took a brutal head shot from Montreal defenseman Chris Chelios that left him unconscious on the ice.

In a show of heart that wouldn’t even be allowed in professional sports today, Propp missed only one game with a concussion and returned to play out the series against the physical Canadiens.

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

WIDE GRIP PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 8

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

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

BENT OVER BARBELL ROW (3 sets)
135 x 10
135 x 10
135 x 10

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

BARBELL SKULL CRUSHERS (5 sets)
75 x 13
75 x 12
75 x 10
75 x 10
75 x 10

UNDERHAND CABLE TRICEP EXTENSIONS (5 sets)
22.5 kg x 15
27.5 kg x 12
37.5 kg x 15
47.5 kg x 10
57.5 kg x 10

SPREADING CABLE TRICEP EXTENSIONS (3 sets)
37.5 x 10
37.5 x 8
37.5 x 8

STATIONARY BIKE
- Resistance 15/25
2.00 Miles / 5:20 / 80 Cal

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Triceps): 13

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TODAY’S TRAINING INSPIRATION:
DAVE DICKENSON

Today’s Colin Timberlake Training Inspiration is a man who was one of the greatest players in American college football history, and then went on to become one of the greatest players in Canadian football history by dominating the CFL with his cerebral style of play and tireless study of the game.

Dave Dickenson finished his college career as the greatest quarterback in the history of the University of Montana, where he led the school to the 1995 NCAA championship and set multiple league records.

Dickenson would go on to play 10 professional seasons in the CFL with the BC Lions and the Calgary Stampeders, during which time he would be named the league’s Most Outstanding Player in 2000 and lead the Lions to the 2006 Grey Cup (also being named the Grey Cup MVP). He would finish his CFL career with a passer rating of 110.4.

His successes would not be limited to college and the Canadian game, however, as he would also enjoy NFL experience with the Detroit Lions, Miami Dolphins, Seattle Seahawks and San Diego Chargers.

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

WIDE GRIP LAT PULLDOWNS (3 sets)
70 kg x 12
90 kg x 8
100 kg x 6

CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
70 kg x 12
90 kg x 8
100 kg x 6

BENT OVER DUMBBELL ROW (3 sets)
60 x 10
60 x 10
60 x 10

BENT OVER BARBELL ROW (3 sets)
135 x 10
135 x 10
135 x 10

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

SEATED CALF RAISE (5 sets)
100 x 20
100 x 12
100 x 12
100 x 12
100 x 10

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
360 x 12
360 x 12
360 x 12
360 x 12
360 x 10

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
360 x 10
360 x 8
360 x 8
360 x 8
360 x 6

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
SEMMY SCHILT

Today’s Colin Timberlake Training Inspiration is a man who has taken the gift of a powerful frame and trained his way to the absolute pinnacle of professional kickboxing.

A few short days ago, Semmy Schilt defeated another kickboxing legend, Badr Hari, to win the 2009 K-1 Grand Prix tournament, making him a four-time winner of the tournament and tying him with the revered Ernesto Hoost with the most tournament victories.

Standing at 6 feet and 11 1/2 inches, Schilt has trained his technique to take full advantage of his physical potential and with a professional kickboxing record of 34-5-1, he has faced and beaten virtually every kickboxer of note in his weight class.

Schilt holds victories over Hari, Hoost, Jerome LeBanner, Remy Bonjansky, Peter Aerts, Ray Sefo, Peter Graham and Mark Hunt, among many others, with multiple victories over some of the sport’s greatest legends.

Not one to turn down a challenge, Schilt has also enjoyed a successful career as a mixed martial artist. I originally almost wrote that he has “dabbled” in MMA, but with a record of 26-14-1 over 41 MMA matches, he is actually one of the sport’s more experienced veterans.

True to form, he has accumulated mixed martial arts victories over some highly notable opponents, including Ikuhisa Minowa, Yuki Kondo, Guy Mezger and Masakatsu Funaki, while also squaring off against some of the best in the sport such as Josh Barnett, Antonio Rodrigo Nogueira and Fedor Emelianenko.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT LAT PULLDOWN (5 sets)
60 kg x 15
80 kg x 10
100 kg x 4
100 kg x 4
80 kg x 10

CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
60 kg x 12
80 kg x 8
80 kg x 8

CLSOE GRIP CABLE ROWS (3 sets)
50 kg x 15
70 kg x 10
80 kg x 8

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

BENT OVER BARBELL ROWS (3 sets)
135 x 10
135 x 10
135 x 10

BACK EXTENSIONS (5 sets)
Torso x 25
Torso x 25
Torso x 20
Torso x 20
Torso x 20

TRAINING NOTES

Total Sets (Back): 22

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