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TODAY’S TRAINING INSPIRATION:
NATHAN JONES

Today’s Colin Timberlake Training Inspiration is a man who, like yesterday’s inspiration Terry Crews, has capitalized on bodybuilding to become a successful film actor.

Nathan Jones has used his imposing physique to secure roles in Troy, The Condemned, Ong Bak and Fearless, among several other films.

His physique has allowed him, for example, to portray a near-indestructible warrior that strikes fear into the hearts of all opponents on the battlefield (Troy) and a 19th Century American wrestling champion (Fearless).

His acquiring roles in such films is attributable as well to his martial arts training, and he has gone as far as to compete professionally in Japan’s mixed martial arts scene.

Oh yeah, and he also earned a place in WWE for a while.

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

LEG PRESS (DECLINE MACHINE) (5 sets)
450 x 10
450 x 12
450 x 12
450 x 12
450 x 12

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

SEATED HAMSTRING CURLS (5 sets)
100 x 12
140 x 10
140 x 10
140 x 6
120 x 10

QUAD EXTENSIONS (5 sets)
140 x 10
200 x 10
240 x 8
240 x 8
240 x 6

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

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 5
270 x 5
270 x 5

SEATED CALF RAISE (5 sets)
100 x 12
100 x 12
100 x 10
100 x 10
100 x 6

TRAINING NOTES

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

INSPIRATIONAL CLIP

And here we get to see a fan-made tribute of the big man in action.

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TODAY’S TRAINING INSPIRATION:
ADAM OATES

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the greatest hockey playmakers of his generation, and by the time he retired from the game at the age of 41, a testament to his conditioning regimen, he had etched out a name as one of the greatest playmakers of all time.

Adam Oates was an NHL superstar with the St. Louis Blues and Boston Bruins, where he was responsible for setting up many of the goals scored by Brett Hull and Cam Neely,

In 1992-93 with the Bruins, he led the NHL with 97 assists, and became one of the few players to ever score 140 points in a season (he scored 142) and joined an even shorter list of players to flirt with 100 assists in a single year. This was one of three seasons during which he led the league in assists.

Oates played in 19 NHL seasons and retired as one of the game’s all-time scoring leaders, with 1,079 assists and 1,420 points in his 1,337 games.

Oates was also a potent offensive threat in the platyoffs, when the stakes were at their highest. In 153 games, he recorded 114 assists and 156 points.

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

LEG PRESS (DECLINE) (5 sets)
360 x 15
450 x 15
450 x 15
450 x 15
450 x 15

SINGLE LEG SQUATS (per leg) (2 sets)
x 10
x 10

SEATED HAMSTRING CURLS (5 sets)
110 x 15
130 x 10
130 x 10
130 x 10
130 x 10

ARNOLD DUMBBELL PRESS (5 sets)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

DUMBBELL LATERAL RAISE (5 sets)
12 x 15
12 x 15
12 x 15
12 x 15
12 x 15

DUMBBELL FORWARD RAISE (2 sets)
12 x 15
12 x 15

TRAINING NOTES

Total Sets (Legs): 12
Total Sets (Shoulders): 12

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TODAY’S TRAINING INSPIRATION:
MARC CRAWFORD

Today’s Colin Timberlake Training Inspiration is a man who illustrates how phenomenal work ethic as opposed to phenomenal talent can crate a stronger foundation for success throughout life.

Marc Crawford was born a talented hockey player, but just barely talented enough to make it to the NHL if he continually gave it 100% of his effort, at all times.

During his six NHL seasons with the Vancouver Canucks (from 1981 to 1987) he earned the nickname “747” for the frequency with which he flew between the big league team and its minor league affiliate, the Fredericton Express.

Crawford would only play in 176 NHL games, scoring 19 goals and 50 points, while playing 519 junior and minor league games and recording almost a point per game at that level.

He would retire as a player in 1989 after a respectable but ordinary career. As is often the case with players who get by one their study of the game and their will to work, he would come back as a phenomenal coach.

He worked his way up through the coaching ranks, through the juniors and the minors, and become head coach of the NHL’s Quebec Nordiques in 1994. At the end of the 1994-95 season, he became the youngest man ever to win the Jack Adams Award as the NHL coach of the year.

The next season, he led the team (now the Colorado Avalanche after relocating from Quebec) to a Stanley Cup victory, with the knowledge of the game he had acquired through his tireless work allowing him to achieve behind the bench what he had not been able to on the ice.

He has since gone on to accumulate one of the best career coaching records in league history, and he continues to build upon his numbers.

Before becoming the head coach of the Dallas Stars for the 2009-10 season, he had coached 987 NHL games, posting 470 wins against 361 losses (with 100 ties and 52 overtime losses). He has also added an impressive 43 playoff wins…and counting.

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

SINGLE LEG SQUATS (3 sets)
x 10
x 10
x 10

BALANCE BOARD SQUATS (3 sets)
90 x 10
90 x 10
90 x 10

SEATED HAMSTRING CURLS (5 sets)
90 x 12
130 x 10
150 x 10
170 x 7
170 x 7

SEATED CALF RAISE (5 sets)
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10

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

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 15
180 x 10
180 x 10

TRAINING NOTES

Total Sets (Legs): 11
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
GUY LAFLEUR

Today’s Colin Timberlake Training Inspiration is a man who was arguably the greatest hockey player of his generation.

Guy Lafleur was drafted 1st overall in the 1971 NHL entry draft and lived up to every bit of his youthful promise.

He played an entire 14-year career with the Montreal Canadiens before retiring and coming back for a three-year stint with the New York Rangers and Quebec Nordiques.

Lafleur led the NHL in scoring for three straight years between 1975 and 1978, during a stretch where he scored 119 or more points for six straight seasons.

He led the league in game winning goals four times, goals once, assists once, and plus / minus once. During the 1977-78 season, he led the league with +73 (on the ice for 73 more even strength goals scored by his team than against) and that phenomenal number wasn’t even his best total. The year before, he was +89, part of a five year stretch where he was +50 or better in each and every season.

He retired with a career +453, the 8th best total of all-time. He also would be among the league’s career leaders in points (1,353), goals (560), assist (793) and games played (1,126).

He was equally impressive in the playoffs, with 58 goals and 134 points in 128 games, playing a pivotal role in leading the Montreal Canadiens to five Stanley Cups.

TODAY: LEGS (Fast Tempo, 60 Second Rests)

- BALANCE BOARD SQUATS (3 sets)
- QUAD EXTENSIONS (4 sets)
- DONKEY KICKS (4 sets)
- STEP-UPS (4 sets)
- SINGLE LEG HAMSTRING CURL (3 sets)

DOUBLE CRUNCHES (3 sets)
x 15
x 15
x 15

TRAINING NOTES

Total Sets (Legs): 18

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TODAY’S TRAINING INSPIRATION:
GERRY CHEEVERS

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the greatest pressure goaltenders in hockey history.

Gerry Cheevers was revered for many reasons, one of them being his creatively decorated mask, a piece of equipment he adorned just as goaltenders were beginning to make use of them.

The mask was covered in stitches, as Cheevers would paint a stitch onto the mask every time a puck hit im in the face, to indicate what the scars all over his face would look like had he been tending goal like the maskless old-timers.

Well, mask or not, the man left his mark on hockey history and left his name on the Stanley Cup.

He backstopped the Boston Bruins to Stanley Cups in 1970 and 1972, and his stellar performances in his 88 career playoff games earned him a place in the Hockey Hall of Fame as one of the game’s greatest goalies when it mattered the most.

In the regular season, Cheevers played in 609 combined NHL and WHA games, accumulating 328 wins and 40 shutouts. He was named to the WHA post-season All-Star Team three times and in 1973 won the Ben Hatskin Trophy as the top goaltender in the WHA.

TODAY: LEGS (Fast Tempo, 60 Second Rests)

SEATED LEG PRESS (DECLINE) (5 sets)
450 x 15
450 x 15
450 x 12
450 x 12
450 x 12

SINGLE LEG SQUATS (PER LEG) (3 sets)
x 10
x 10
x 8

SEATED HAMSTRING CURL (5 sets)
110 x 12
130 x 10
130 x 10
130 x 8
130 x 8

TRAINING NOTES

Total Sets (Legs): 13

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TODAY’S TRAINING INSPIRATION:
JOHN TONELLI

Today’s Colin Timberlake Training Inspiration is a man who has not received the recognition afforded to Mike Bossy, Billy Smith, Bryan Trottier and Denis Potvin, but who was nonetheless an integral member of their Stanley Cup winning teams.

John Tonelli was a two-time 2nd Team All-Star with the New York Islanders (1982 and 1985), scoring 93 and 100 points in those two seasons.

He was a member of the Islanders dynasty, contributing to each of their four straight Stanley Cups, and proved even further that he was stellar under pressure when he participated in the 1984 Canada Cup tournament and was named the tournament MVP.

This latter achievement is all the more impressive when one considers that the tournament featured players such as Wayne Gretzky, Ray Bourque, Mark Messier, Paul Coffey and Steve Yzerman.

Tonelli played 1,028 regular season NHL games, scoring 325 goals and 836 points. In the playoffs he would add another 40 goals and 115 points.

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

DECLINE LEG PRESS (5 sets)
360 x 12
450 x 12
540 x 10
630 x 10
720 x 6

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

SEATED HAMSTRING CURLS (5 sets)
100 x 15
120 x 10
120 x 10
120 x 10
120 x 10

SEATED CALF RAISE (5 sets)
90 x 30
90 x 25
90 x 20
90 x 20
90 x 20

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
250 x 30
250 x 20
250 x 20
250 x 15
250 x 15

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

TRAINING NOTES

Total Sets (Legs): 13
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
CARLOS NEWTON

Today’s Colin Timberlake Training Inspiration is a man whose professional MMA record of 15-14 over 29 fights fails to indicate that he was one of the sport’s true legends in its formative years.

Carlos Newton has gone 3-7 in his last ten fights after a brief semi-retirement or two, and thus his compiled record has drifted down toward .500.

But one cannot ignore that the man, who started competing professionally in 1996, holds wins over some of the greatest fighters of his era, including Jose Landi-Jons, Pat Miletich and Renzo Gracie, and enjoyed a reign as the UFC welterweight champion.

Notably, he also went the distance against Kazushi Sakuraba and Dan Henderson, and arguably earned a no-contest with Matt Hughes when both fighters ended up unconscious (but Hughes was credited with the victory).

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

DECLINE LEG PRESS (5 sets)
450 x 12
630 x 10
720 x 8
810 x 5
720 x 10

SEATED HAMSTRING CURL (5 sets)
110 x 10
130 x 10
130 x 8
110 x 10
110 x 10

SINGLE LEG SQUATS (PER LEG) (3 sets)
x 10
x 10
x 10

TREADMILL
- 3.75 Miles / 30:00

TRAINING NOTES

Total Sets (Legs): 13

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TODAY’S TRAINING INSPIRATION:
ROBERT “BUZZ” BERRY

Today’s Colin Timberlake Training Inspiration is a man who, with a professional MMA record of 12-9 to date, is nothing more than a solid journeyman in the sport.

He is a man, however, who was given a Rocky Balboa style opportunity and capitalized on it to make one of those 12 wins very meaningful.

In 2008, Ken Shamrock had racked up a losing streak to three fighters in a row, all MMA legends. Kazushi Sakuraba, Rich Franklin and Tito Ortiz had beaten Shamrock since his last victory over Kimo Leopoldo and Shamrock was now out of the UFC, looking to get back on the winning track with a tune-up fight.

Enter Robert “Buzz” Berry, a British fighter seen as competent but not a significant threat to beat the UFC Hall of Famer. Berry himself was coming off a loss to Neil Grove, one of Britain’s strongest fighters.

So when Shamrock entered the cage with Berry at Cage Rage 25, it was widely expected to be a fairly simple submission win for Shamrock and his announcement that he was back to stay.

The fight ended quickly, but it was with Berry winning by TKO at 3:26 of the first round, stopping the legendary Shamrock in his tracks and giving Berry the biggest win of his career (and upping his own record to 12-7).

Berry has tended to lose against notable competition, with defeats to Dan Severn, Tengiz Tedoradze (twice), Neil Grove (twice) and Rob Broughton.

But on March 8, 2008, when the spotlights were shining their brightest, Berry selected the right moment, brought out the best in himself and rose to the occasion.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and 5K RUN

LINEAL HACK PRESS (6 sets)
330 x 20
510 x 12
600 x 12
690 x 10
690 x 8
690 x 8

SINGLE LEG SQUATS (per leg) (3 sets)
x 12
x 10
x 10

SEATED HAMSTRING CURLS (5 sets)
90 x 15
120 x 10
140 x 8
140 x 7
120 x 10

QUAD EXTENSIONS (4 sets)
140 x 15
180 x 12
220 x 10
220 x 8

5K RUN
- 22:10
- Mile 1: 5:57
- Mile 2: 8:14
- Mile 3: 7:16

TRAINING NOTES

Total Sets (18): 20

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TODAY’S TRAINING INSPIRATION:
PAUL COFFEY

Today’s Colin Timberlake Training Inspiration is a man who not only achieved things no defenseman had ever done in NHL history, but whose love for the game and competition meant he had to practically be dragged kicking and screaming from the ice to end his career.

Some lament that the career of a player as great as Paul Coffey ended with him being traded from team to team and eventually being a healthy scratch from his team’s lineup. Ultimately, he only retired when he was sent to the minors and cleared waivers.

But such a series of events only testifies to the man’s love for competition and desire to do what he loved: play NHL hockey for as long as he possibly could.

Coffey won four Stanley Cups with two teams: the Edmonton Oilers dynasty and the Pittsburgh Penguins mini-dynasty.

His 48 goals from the blueline in 1985-86 still stand as an NHL record, unequalled even by Bobby Orr. His 9 shorthanded goals also stand as a record. His 138 points that season as a defenseman is the second best ever, only one behind Orr’s 139. He was, at one time, the all-time NHL leader in goals, assists and points for defensemen.

On March 14, 1986 he set another record that still holds. He scored 8 points (2 goals and 6 assists) in a single game.

Coffey was a first-ballot Hall of Famer, entering with Ray Bourque and Larry Murphy, two other dominant defensemen from his era. Coffey retired with 396 goals, 1135 assists and 1531 points in 1409 games. He was just as good in the playoffs: 59 goals and 196 points in 194 games.

These playoff totals include a record 37 points by a defenseman in the 1985 playoffs (en route to the Stanley Cup). With 12 goals and 25 assists in 18 games, he was over two points-per game that post-season, the type of ratio normally reserved only for players with the last name Gretzky or Lemieux.

He won three Norris Trophies as the NHL’s best defenseman and played in 14 All-Star Games.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and 5K RUN

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

QUAD EXTENSIONS (5 sets)
130 x 15
170 x 15
210 x 12
230 x 10
250 x 8

SEATED LEG PRESS (HORIZONTAL) (3 sets)
250 x 15
300 x 12
300 x 15

SEATED HAMSTRING CURL (5 sets)
110 x 15
130 x 10
150 x 8
150 x 8
150 x 8

5K RUN
- 23:33

TRAINING NOTES

Total Sets (Legs): 16

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TODAY’S TRAINING INSPIRATION:
JESSE VENTURA

Today’s Colin Timberlake Training Inspiration is a man who some have hesitated to take seriously since his WWF days, but who has nonetheless achieved a great deal in life through focus and dedication.

Jesse “the Body” Ventura first rose to prominence as one of the top pro wrestlers in the WWF and quickly followed capitalized on his (laboriously earned) physique and personality with a string of notable appearances in major Hollywood pictures, occasionally across the screen from Arnold Schwarzenegger.

He had major roles in both Predator and The Running Man, two of Schwarzeneggers most popular films, and Demolition Man with Sylvester Stallone.

After wrestling and acting, Ventura went the Schwarzenegger route and immersed himself in politics, also with some success, being elected Governor of Minnesota – with an independent political party.

And all of this came after a seven-year stint in the US Navy, where he was awarded the National Defense Service Medal and the Vietnam Service Medal.

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

SEATED LEG PRESS (DECLINE) (5 sets)
360 x 12
360 x 15
360 x 20
360 x 15
360 x 20

QUAD EXTENSIONS (5 sets)
120 x 20
140 x 20
160 x 20
180 x 15
200 x 15

SEATED HAMSTRING CURLS (5 sets)
90 x 15
110 x 10
110 x 8
110 x 10
110 x 12

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

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

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

TRAINING NOTES

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

INSPIRATIONAL CLIP

Well, if anything, this is an anti-inspirational clip because it shows you how you should not approach your workouts. But that’s the point of the following scene in The Running Man, where Jesse Ventura plays the arrogant Captain Freedom and leads the mindless masses of the future in a goofball home workout program.

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