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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:
JENNIFER HEIL

Today’s Colin Timberlake Training Inspiration is a woman whose consistent training and ability to perform under pressure has earned her medals at two separate Winter Olympic Games.

Jennifer Heil took the gold medal in women’s moguls at the 2006 Turin Games, and just last week captured the silver medal on her home soil at the 2010 Vancouver Games. This followed an impressive fourth place finish at the 2002 Winter Games in Salt Lake City.

Heil has a strong history of achieving excellence in international competition, as she also has four medals in her trophy case from the FIS Freestyle World Ski Championships over the last four years; two gold and two silver.

In addition to her athletic exploits, she is completing a business management degree at Montreal’s esteemed McGill University, and is active in multiple charity endeavors, including Right to Play and Plan Canada.

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

SEATED CALF RAISE (5 sets)
90 x 15
90 x 12
90 x 10
90 x 10
90 x 10

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 15
270 x 15
270 x 15
270 x 15
270 x 12

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

5K RUN
- Moderate Pace, Approx. 24:00

HEAVY BAG
- 4 Rounds (3 Minutes each)

TRAINING NOTES

Total Sets (Calves): 15

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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:
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:
JEREMY HORN

Today’s Colin Timberlake Training Inspiration is a man who is, hands down, one of MMA’s all-time leaders in both professional fights and professional victories.

As of this writing, Jeremy Horn sports a record of 82-19-5 in his 106 fights, and still remains relevant in the MMA landscape as a quality opponent.

Horn has faced off against, well, it seems virtually everybody who has ever donned a set of MMA gloves. But among these opponents are some of the best of the best, and Jeremy Horn owns victories over a number of them.

In his admirable career, Horn has defeated Chuck Liddell, Dean Lister, Chael Sonnen (many times), Josh Burkman, David Loiseau, Forrest Griffin, Daiju Takase, “Ironman” Travis Fulton and Gilbert Yvel.

Willing to take on all comers, he has also faced off against Dan Severn, Anderson Silva, Frank Shamrock, Ricardo Arona, Randy Couture, Babalu Sobral, Matt Lindland, Nate Marquardt and Antonio Rodrigo Nogueira.

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

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

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

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 8
180 x 6
180 x 5
180 x 5
180 x 6

STATIONARY BIKE
- Resistance 15/25
10 Minutes / 3.87 Miles / 155 Cal

TRAINING NOTES

Total Sets (Calves): 15

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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:
RICK VAIVE

Today’s Colin Timberlake Training Inspiration is a man who helped create the mold for the prototypical “power forward” in hockey, a role that would be later defined by players such as Cam Neely and Peter Forsberg.

When Rick Vaive’s professional career began in 1978, however, he was one of the game’s finest examples of toughness and grit packaged together with skill and scoring.

In his rookie season with the Birmingham Bulls of the WHA, Vaive led the entire league with 248 penalty minutes. He was effective with the puck as well, however, scoring 26 goals and 59 points.

The NHL was next, and despite being drafted 5th overall by the Vancouver Canucks, they gave up on him early in his career (much as they did with future legendary power forward Cam Neely) and traded him to Toronto after only 47 games.

Vaive flourished in Toronto, becoming the Maple Leafs’ first-ever 50-goal scorer. What is more, he did it in the three consecutive seasons between 1981 and 1984, and achieved this during a string of nine straight seasons with 30 goals or more.

Vaive never lost his hard-working and physical edge, though. He had 229 penalty minutes in 1980-81 and had 1,693 in his combined NHL and WHA careers.

Over 13 NHL seasons, Vaive scored 441 goals in 876 games, making him one of the most prolific scorers in league history. To this day he boasts one of the most elite goals-to-games ratio the NHL has seen, and is one of the few players who has been able to combine scoring and physicality at such a high level.

TODAY: CALVES (3-3-3 Tempo, 90 Second Rests

SEATED CALF RAISE (5 sets)
90 x 7
90 x 5
90 x 4
90 x 4
90 x 4

STRAIGHT LEG CALF PRESS (DECLINE) (3 sets)
270 x 4
270 x 4
270 x 5

REVERSE CALF PRESS (DECLINE) (3 sets)
270 x 5
270 x 5
270 x 5

TRAINING NOTES

Total Sets (Calves): 11

Well, tried to test out the arm with some triceps exercises. Two reps into my first set of light weight skull crushers and the arm was having none of it. Still a bit of a long road / long wait (for an impatient dude) to get back to 100%.

Today’s real lesson, however, was check your iPod’s battery before you go to the gym. Mine died about 10 minutes in and I was stuck with the gym’s selection…and my gym’s selection is pretty much what you would expect for the soundtrack to a What Not To Wear makeover montage.

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TODAY’S TRAINING INSPIRATION:
EARL BOYKINS

Today’s Colin Timberlake Training Inspiration is a man who, at five feet and five inches tall, overcame enormous odds and enjoyed a successful career in the NBA, proving that professional basketball wasn’t just a tall man’s game.

Much as men like Theoren Fleury and Cliff Ronning overcame diminutive statures to succeed in the NHL, so too did Earl Boykins, who played in 520 NBA games between 1998 and 2008, averaging 3.4 assists per game and 9.4 points per game over his 10-year career.

Boykins was the second shortest player in NBA history, standing just two inches taller than five-foot-three Muggsy Bogues, but tis did not prevent Boykins from making a notable mark on the league before his playing days were done.

While he averaged 9.4 PPG during the regular season, he stepped it up when it mattered the most, sporting a 12.9 PPG average over his playoff career, appearing in 15 games in three playoff seasons with the Denver Nuggets from 2004 to 2006.

His PPG never dipped below 11.0 in a playoff season and he scored 14.2 in a career-best 2005 playoff year.

Boykins suited up for New Jersey, Cleveland, Orlando, the LA Clippers, Golden State, Denver, Milwaukee and Charlotte in a journeyman career that continually saw him rising from the ashes after being cast off to make room for new prospects.

Perhaps Boykins’ greatest moment came on November 11, 2004, when he scored 32 points in a single game for the Denver Nuggets. This achievement made him the shortest player in league history to post a 30-point game.

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

SEATED LEG PRESS (DECLINE MACHINE) (5 sets)
450 x 10
540 x 10
630 x 10
720 x 10
810 x 3 / 630 x 6

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

SEATED QUAD EXTENSIONS (5 sets)
150 x 15
210 x 10
230 x 10
250 x 10
290 x 6

SEATED HAMSTRING CURLS (5 sets)
150 x 8
150 x 8
130 x 8
110 x 10
110 x 8

SEATED CALF RAISE (5 sets)
100 x 15
100 x 10
100 x 10
100 x 10
100 x 10

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 20
270 x 20
270 x 20
270 x 20
270 x 12

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
270 x 15
270 x 10
270 x 11
270 x 8

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Calves): 15

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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:
BOBBY ORR

Today’s Colin Timberlake Training Inspiration is a man whose talent, fearless play and drive revolutionized the game of hockey for NHL defenseman.

Bobby Orr is almost universally regarded as the greatest blueliner to ever play the game, and he achieved heights never seen before or since at his position, made possible with a style of play that exacted a toll on his body, a structure that would reveal its limitations even if his will never did.

Orr won eight Norris Trophies as the NHL’s top defenseman, an incredible total that has never been matched. Even more impressively, he won these eight trophies while only playing nine full seasons in the league (three of his twelve seasons were limited to 20 games or less due to severe injuries).

Likewise, he is one of the few defensemen to ever win the Hart Trophy as NHL MVP (three times from 1970 to 1972) and he is the only defenseman to ever lead the NHL in scoring and win the Art Ross Trophy. He did it twice (1970 and 1975).

The list of records held by Bobby Orr is extensive. His 102 assists and 139 points in a season have never been matched by a defenseman. His plus/minus rating of +128 has never been matched by any player. Only Paul Coffey has ever topped his 46 goals from the blueline in the 1974-75 season.

When it was all said and done, Orr had accumulated 270 goals and 915 points in 657 career games, with an incredible +597 rating over his career. He also led the Boston Bruins to the Stanley Cup in both 1970 and 1972, before his damaged knees (requiring over a dozen surgeries) forced him from the game at an early age.

At the age of 31, he became the youngest player ever to be inducted into the Hockey Hall of Fame.

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

BENCH PRESS (5 sets)
135 x 15
185 x 10
225 x 3
225 x 2
185 x 8

FLAT DUMBBELL FLYES (3 sets)
50 x 10
60 x 8
70 x 4

DECLINE DUMBBELL PRESS (3 sets)
40 x 15
40 x 12
40 x 12

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

SEATED CALF RAISE (5 sets)
100 x 10
125 x 8
125 x 8
125 x 6
125 x 5 / 100 x 4

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
360 x 10
360 x 12
360 x 10
270 x 15

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
360 x 10
360 x 6
360 x 10
270 x 15

TRAINING NOTES

Total Sets (Chest):14
Total Sets (Calves): 15

INSPIRATIONAL CLIP

The following is a recent commercial that featured the legendary Bobby Orr and did a good job of capturing the essence of his achievements and sacrifices.

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