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TODAY’S TRAINING INSPIRATION:
JIM CRAIG

Today’s Colin Timberlake Training Inspiration is a man who played the most central role in one of the most inspiring underdog stories in sporting history: the 1980 Miracle on Ice.

Jim Craig was the unknown goaltender for Team USA when it entered the Olympics in a tournament that featured the powerhouse Soviet Union, backed up by none other than the legendary Vladislav Tretiak, considered by many to be the greatest goaltender of his generation.

Jim Craig, on the other hand, was part of a lineup composed primarily of college players who were expected to succeed be nobody at the Olympics other than themselves and their coaching staff.

In the semifinals of the 1980 Olympic tournament in Lake Placid, Craig was up against Tretiak in the opposite end. The Soviets fire 39 shots at Craig, of which he stopped 36 to earn a 4-3 victory for the Americans and a berth in the gold medal game.

With a 4-2 victory over Finland two days later, the Americans had made history and inspired a generation of hockey players. Craig went on to play several years in the NHL.

TODAY: BICEPS (Fast Tempo, 90 Second Rests)

HAMMER DUMBBELL PREACHER CURLS (3 sets)
30 x 10
30 x 10
30 x 10

UNDERHAND DUMBBELL PREACHER CURLS (3 sets)
30 x 10
30 x 10
30 x 10

INCLINE SUSPENDED-LEGS TWISTING DUMBBELL CURLS (3 sets)
30 x 10
30 x 10
30 x 10

PREACHER MACHINE CURLS (3 sets)
110 x 10
125 x 6
125 x 6

TRAINING NOTES

Total Sets (Biceps): 12

INSPIRATIONAL CLIP

The following clip, from the movie Miracle, shows some of the Team USA training that instilled in them the work ethic required to become winners.

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TODAY’S TRAINING INSPIRATION:
JOANNIE ROCHETTE

Today’s Colin Timberlake Training Inspiration is a woman whose story has taken center stage at the 2010 Winter Olympics in Vancouver, because it has become one of the most compelling and inspiring stories in Olympic and athletic history.

Yesterday marked the beginning of the women’s singles figure skating competition, and the world’s top competitors took to the ice to perform their short routines.

For Joannie Rochette of Canada, this was far from a normal Olympic experience.

Just two days ago, immediately after arriving in Vancouver to watch her daughter train and compete, Joannie’s mother died of a heart attack.

Within hours of hearing the tragic news, Joannie Rochette was on the ice practicing, determined to honor her mother’s memory with a performance worthy of her support over the years. Two short days later, she was skating in front of thousands live, and millions on television.

Joannie was visibly struggling to hold it together as she skated out to center ice to begin her routine, and broke down immediately upon completing it.

But what happened in between was truly amazing. She skated to a personal best score and among all the best female skaters in the world, she currently sits in the bronze medal position after a flawless execution of her short program.

When merely skating at all would have been an enormous victory, when withdrawing from the tournament would have been not just acceptable but expected, Joannie Rochette overcame far more than Olympic pressure and provided true excellence.

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

TWISTING DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

HAMMER DUMBBELL CURLS (3 sets)
35 x 10
35 x 10
35 x 10

UNDERHAND DUMBBELL CURLS (3 sets)
35 x 6
35 x 6
35 x 6

2 MILE RUN
- 16:00 (Relaxed Pace, 7.5 mph)

2 MILE RUN
- 16:00 (Relaxed Pace, 7.5 mph)

STATIONARY TALL BIKE
- Resistance 15/25
15 Minutes / 5.12 Miles / 203 Cal

TRAINING NOTES

Total Sets (Biceps): 11

Three moderately brief and moderate intensity cardio sessions separated by breaks of about five minutes,

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TODAY’S TRAINING INSPIRATION:
NODAR KUMARITASHVILI

Today’s Colin Timberlake Training Inspiration is a man whose unfortunate and far-too-early death ealier today was a sad focus of the Olympics on the occasion of the opening ceremonies.

Nodar Kumaritashvili was on a training run at the Whistler luge track, refining his skills for his upcoming competition in the Games, when a high-speed accident threw him from his luge and the track, ending his life and career at the age of 21.

Kumaritashvili had finished 55th in the 2008-09 Luge World Cup and improved to 28th in the 2009-10 season, with his improvement expected to carry through to his performance at the Olympics, just days away.

He was one of only eight athletes representing the nation of Georgia, and getting from Georgia to the Winter Olympics is an admirable achievement in and of itself.

Though it was a tragedy that overshadowed what would have otherwise been a day of joy for athletes and sports fan alike, Nodar Jumaritashvili did pass on while both representing his country and in the act of ensuring that he would perform at his highest level at competition time.

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

SEATED CALF RAISE (3 sets)
90 x 20
135 x 12
135 x 10

STRAIGHT LEG CALF PRESS (DECLINE) (3 sets)
180 x 30
270 x 20
270 x 15

REVERSE CALF PRESS (DECLINE) (3 sets)
180 x 20
270 x 10
270 x 8

STANDING TWISTING DUMBBELL CURLS (6 sets)
40 x 10
65 x 1
55 x 4
55 x 5
55 x 5
55 x 4

PREACHER HAMMER DUMBBELL CURLS (5 sets)
50 x 3
40 x 10
40 x 10
40 x 10
40 x 8

TRAINING NOTES

Total Sets (Calves): 9
Total Sets (Biceps): 11

Some minor injuries cut my workout a little short, but given the gravity of the recent Olympic events, I won’t complain about my minor injuries.

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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:
BONECRUSHER SMITH

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the great heavyweights of the 1980s and 1990s. James “Bonecrusher” Smith was a perennial contender in his weight class (and one-time WBA heavyweight champion) and accumulated an impressive career record of 44-17-1 over 62 career fights.

Most impressively, he amassed this record while fighting some of the toughest competition on the planet.

Bonecrusher racked up victories over Frank Bruno, Mike Weaver and Tim Witherspoon.

He also lost but left nothing in the ring against some of the all-time greats, including Larry Holmes (twice), Tony Tubbs, Mike Tyson, Michael Moorer and Donovan “Razor” Ruddock.

Bonecrusher’s focus both in and out of the ring is of particular note, as he made history as the first ever heavyweight boxing champion with a university degree.

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

PREACHER HAMMER DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

PREACHER UNDERHAND DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

SEATED CALF RAISE (3 sets)
- 3-3-3 Tempo, 90 Second Rests
“20″ x 5
“20″ x 4
“20″ x 4

SEATED CALF RAISE (3 sets)
- Fast Tempo, 90 Second Rests
“15″ x 10
“15″ x 10
“15″ x 12

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 8
180 x 6
180 x 6
180 x 6
180 x 6

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

5K RUN
- Relaxed Pace, Untimed

10K RUN
- Relaxed Pace, Approx. 51 Minutes

TRAINING NOTES

Total Sets (Biceps): 10
Total Sets (Calves): 16

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TODAY’S TRAINING INSPIRATION:
MATT HUGHES

Today’s Colin Timberlake Training Inspiration is a man who may not appeal to everybody on a personal level, but a man whose training ethic and drive to compete can not be questioned.

Matt Hughes tends to a polarizing figure with respect to personal opinions held by fans and fellow athletes, but hard training and consistent dedication made him one of the most successful mixed martial arts champions of all time.

At the time of this writing, he holds the record for most wins in the UFC octagon, and his experience is far from limited to his UFC matches, as he is one of the sport’s most test veterans with 51 fights (of which he was won 44).

Hughes develop a strong base in combat sports when he twice won the Illionois High School Wrestling Championships, where he also developed a mastery of weight cutting and maintining his body composition.

With respect to MMA, Hughes has defeated a who’s-who of the very best in the sport. Among his 44 victories are wins over Georges St. Pierre, Royce Gracie, Matt Serra, Carlos Newton, Chris Lytle, BJ Penn, Frank Trigg and Sean Sherk.

TODAY: LEGS (3-3-3 Tempo, 60 Second Rests)
and BICEPS (3-3-3 Tempo, 60 Second Rests)

LEG PRESS (DECLINE MACHINE) (5 sets)
270 x 6
270 x 5
270 x 5
270 x 5
270 x 5

QUAD EXTENSIONS (5 sets)
70 x 8
90 x 6
90 x 5
90 x 6
110 x 5

SEATED HAMSTRING CURLS (5 sets)
70 x 8
90 x 5
90 x 5
70 x 7
70 x 6

PREACHER BARBELL CURLS (5 sets)
75 x 5
75 x 4
75 x 3
75 x 3
75 x 3

PREACHER HAMMER DUMBBELL CURLS (3 sets)
30 x 3
30 x 3
30 x 3

STATIONARY BIKE TABATA
- 4 Minutes (Resistance 25/25)

TRAINING NOTES

Total Sets (Legs): 15
Total Sets (Biceps): 8

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TODAY’S TRAINING INSPIRATION:
CURTIS JOSEPH

Today’s Colin Timberlake Training Inspiration is a man who, only a few days ago, announced his retirement from the NHL and ended a career that saw him rack up the 4th most wins of any goaltender in hockey history.

Playing the bulk of his stellar career on decent but not incredible teams, Curtis Joseph never won a Stanley Cup but led his teams to 484 victories, behind only Patrick Roy, Martin Brodeur and Ed Belfour on the all-time list.

Three times Joseph led all NHL goaltenders in shots stopped (three consecutive seasons) and played 60 or more games in 10 seasons (70+ in three).

In 943 career games (5th overall), Joseph amassed 454 wins (4th) and 51 shutouts (20th). He retires at 2nd on the all-time list in both shots faced and shots stopped in a career. He also accumulated 16 shutouts and 63 wins in 133 playoff games.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and BICEPS (3-3-3 Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL PRESS (3 sets)
50 x 7
50 x 5
50 x 4

FLAT DUMBBELL FLYES (3 sets)
50 x 3
40 x 4
40 x 3

INCLINE DUMBBELL PRESS (3 sets)
40 x 4
40 x 4
40 x 4

DECLINE DUMBBELL PRESS (3 sets)
40 x 4
40 x 4
40 x 4

UPWARD CABLE FLYES (3 sets)
17.5 kg x 5
17.5 kg x 4
17.5 kg x 4

INCLINE SUSPENDED-LEGS TWISTING BARBELL CURLS (4 sets)
25 x 7
25 x 5
25 x 4
25 x 4

PREACHER UNDERHAND MACHINE CURLS (3 sets)
80 x 6
60 x 5
50 x 4

ABS: HANGING BENT LEG RAISES (3 sets)
x 16
x 16
x 16

TREADMILL
- One Mile / 6:40

JUMP ROPE
- 10:50 Continuous / No Mistakes

TRAINING NOTES

Total Sets (Chest): 15
Total Sets (Biceps): 7
Total Sets (Abs): 3

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TODAY’S TRAINING INSPIRATION:
ORLAND KURTENBACH

Today’s Colin Timberlake Training Inspiration is a man who toiled on the third and fourth lines in the NHL for years, developing a responsible and positionally sound game as a defensive forward, before being written off in the expansion draft and finding the perfect place for his hard work and leadership qualities with the expansion Vancouver Canucks.

Orland Kurtenbach was a solid but journeyman forward when the NHL expanded to include Vancouver for the 1970-71 season.

Kurtenbach had scored 37 points in his first full season season with the Boston Bruins (1963-64) but had seen his production trail off over the subsequent seasons. He had studied the game and drilled a strong defensive work ethic into his play, but he was left unprotected by the New York Rangers in the 1970 expansion draft.

Vancouver selected Kurtenbach and he was named the first team captain in Canucks history.

It was in this new environment, one that required a leader to rise, that Kurtenbach took his game to an entirely new level. In his eleventh season, at a time when most players are slowing down, Kurtenbach set career highs with 21 goals and 53 points. The next year, at age 35, he improved upon that with 24 goals and 61 points.

For his final four seasons in the NHL, he served as the Canucks’ captain and leader, retiring when cumulative injuries from a hard-driving style of play wore down his body.

However, he didn’t leave the game before he had set a tone of excellence for a franchise in need of a standard to follow. He was named the Canucks’ MVP in each of his first three seasons with the team and finished his NHL career with 119 goals and 332 points in 639 games.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests
and BICEPS (3-3-3 Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL PRESS (5 sets)
30 x 10
40 x 7
40 x 5
40 x 5
40 x 4

FLAT DUMBBELL FLYES (5 sets)
30 x 6
40 x 3
30 x 5
30 x 5
30 x 5

INCLINE DUMBBELL PRESS (3 sets)
30 x 5
40 x 5
40 x 4

DECLINE DUMBBELL PRESS (3 sets)
30 x 6
40 x 5
40 x 5

BARBELL PREACHER CURLS (3 sets)
50 x 5
50 x 4
50 x 3

DUMBBELL PREACHER HAMMER CURLS (1 set)
20 x 2

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.53 Miles / 221 Cal

TRAINING NOTES

Total Sets (Chest): 16
Total Sets (Biceps): 4

Well, it was time to test out the arm and I may have jumped the gun ever so slightly. I had to pull the plug very early into biceps but I got through chest reasonably well. The results were mixed, even with keeping the weights light, but it is the start of good things to come.

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TODAY’S TRAINING INSPIRATION:
KIM CHIZEVSKY

Today’s Colin Timberlake Training Inspiration is a woman who ascended to the very peak of a field that is often looked at oddly by the mainstream, but requires an undeniable and superhuman degree of focus, effort and dedication: female bodybuilding.

Kim Chizevsky enjoyed an impressive four-year reign as Ms. Olympia between 1996 and 1999, marking herself as the undisputed queen of mass and definition.

She would add to these titles a 2nd place finish at Ms. Olympia and two Ms. International championships, all of which followed victories at the IFBB North American Championship and NPC Junior Nationals.

While Chizevsky is viewed as a force that pushed female bodybuilding into an excessively masculine and massive sphere, one cannot help but admire the commitment involved, regardless of one’s own personal opinion on the aesthetics.

Following her bodybuilding career, she came out of retirement to place well in a handful of fitness and figure competitions, including 6th place at the 2001 IFBB Fitness Inernational.

She also parlayed her intimidating physique into a frightening role in the 200 film The Cell, opposite Jennifer Lopez.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

STANDING UNDERHAND DUMBBELL CURL (5 sets)
35 x 10
35 x 10
50 x 5
50 x 4
50 x 4

STANDING HAMMER DUMBBELL CURL (5 sets)
35 x 10
35 x 10
50 x 5
50 x 4
50 x 5

STANDING TWISTING DUMBBELL CURL (3 sets)
35 x 8
35 x 8
35 x 8

TRAINING NOTES

Total Sets (Biceps): 13

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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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