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TODAY’S TRAINING INSPIRATION:
CHUCK NORRIS

Today’s Colin Timberlake Training Inspiration is a man who has exemplified the benefits of dedicated training in numerous avenues of life, from the military to martial arts to a successful film career.

A veteran of the U.S. Air Force, Chuck Norris made a world-renowned name for himself in karate, eventually starring across from none other than Bruce Lee in Way of the Dragon.

This came after amassing an impressive record in martial arts tournaments between 1963 and 1972.

Norris would later capitalize on his physical training and martial arts prowess by starring in films such as Missing in Action, The Octagon, Lone Wolf McQuade and The Hitman.

He also enjoyed some success in turning his love for martial arts into a professional organization and promotion, the World Combat League.

And at the age of 70, he could still kick most of our asses with both hands tied behind his back.

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

ARNOLD DUMBBELL PRESS (5 sets)
60 x 6
60 x 5
60 x 4
60 x 4
60 x 3

DUMBBELL LATERAL RAISE (5 sets)
30 x 5
30 x 5
30 x 5
30 x 4
30 x 5

DUMBBELL FORWARD RAISE (5 sets)
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5

REAR DELT FLYES (PEC DECK) (HORIZONTAL GRIP) (5 sets)
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

2.0 MILE RUN
- 14:33

TRAINING NOTES

Total Sets (Shoulders): 20

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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:
MIKE PECA

Today’s Colin Timberlake Training Inspiration is a man who, only a couple weeks ago, retired from professional hockey and ended one of the greatest careers as a defensive forward the league has ever seen.

The role of checking forward is one that often goes unthanked and uncelebrated among the fans, but Michael Peca established himself as the very best of the best, twice earning the Frank J. Selke Trophy as the league’s finest defensive forward and becoming one of the remarkably few players to win the award more than once.

Considered such a stellar checker and two-way player, Peca commanded scoring superstar Alexander Mogilny (76 goals in one season) as the return value when traded to Buffalo by the Vancouver Canucks.

More amazingly, history has viewed this as a good trade for Buffalo, as Peca would lead his new team to the Stanley Cup Finals in 1999, also leading the Edmonton Oilers to the Final in 2006.

When it was all said and done, Peca had played in 97 playoff games, and during the regular season accumulated 465 points in 864 games over 11 seasons. In 1996-97 he proved his value as a penalty killer, leading the entire NHL with 6 shorthanded goals (and finishing in the top three on two other occasions).

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
55 x 8
55 x 7
55 x 5
55 x 5
55 x 5

DUMBBELL LATERAL RAISE (4 sets)
25 x 8
25 x 8
25 x 6
25 x 6

DUMBBELL FORWARD RAISE (4 sets)
25 x 8
25 x 8
25 x 8
25 x 8

PEC DECK REAR DELT FLYES (5 sets)
130 x 10
190 x 8
220 x 4
190 x 7
190 x 6

TRAINING NOTES

Total Sets (Shoulders): 18

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TODAY’S TRAINING INSPIRATION:
JARI KURRI

Today’s Colin Timberlake Training Inspiration is a man whose virtually unparalleled prowess in the game of hockey went a long way toward legitimizing European players in an era where it was difficult for them to break into the NHL and garner respect around the league.

Jari Kurri skated his way into the Hockey Hall of Fame by winning five Stanley Cups with the Edmonton Oilers and being the sniper largely responsible for Wayne Gretzky’s phenomenal assists totals.

The greatest player ever to emerge from Finland, Kurri played 17 NHL seasons, appearing in 1,251 games while scoring 601 goals and 1,398 points.

He led the league with 68 goals in 1985-86, and enjoyed a career season in 1984-85, scoring 71 goals and 135 points, one of the greatest seasons in the history of the game.

Kurri would go down as one of the truly great playoff performers of all time, scoring 106 goals and 233 points in 200 career playoff games, placing him near the very top of the all-time charts.

He also played in two Olympics and eight All-Star Games.

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

DUMBBELL ARNOLD PRESS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

DUMBBELL SHOULDER PRESS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

2.0 MILE RUN
- 15:30

TRAINING NOTES

Total Sets (Shoulders): 10

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TODAY’S TRAINING INSPIRATION:
DAVE KEON

Today’s Colin Timberlake Training Inspiration is a man who, over his combined careers in the NHL and WHA, became one of the longest serving veterans and prolific scorers in hockey history.

Dave Keon skated his way into the Hockey Hall of Fame and became a Toronto Maple Leafs legend by playing 15 of his 22 pro seasons for the team, leading the squad to four Stanley Cups.

One of the cleanest players ever to play the game, Keon would often go an entire season while accumulating only 2 penalty minutes. In 20 of his 22 seasons, he had 10 penalty minutes or less.

In fact, over his 1,597 regular season games, he received only 137 penalty minutes, one of the lowest ratios in league history. He did, however, score 498 goals and 1,277 points.

His physical conditioning served him well, as he played in the NHL until the age of 41.

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

DUMBBELL LATERAL RAISES (5 sets)
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

DUMBBELL FORWARD RAISES (5 sets)
20 x 15
20 x 15
20 x 15
20 x 15
20 x 20

TRAINING NOTES

Total Sets (Shoulders): 10

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TODAY’S TRAINING INSPIRATION:
TAKANORI GOMI

Today’s Colin Timberlake Training Inspiration is a man who has occasionally been derided by mixed martial arts fans for a BJ Penn-like lack of commitment to training.

Some have pointed to Takanori Gomi’s cardio and endurance as a weakness that countered his impressive skills in the ring and the cage. However, one should also consider that middling cardio for a lightweight mixed martial artist is still a level of cardio far ahead of almost all people on the planet.

I hesitate to use, as a training inspiration, anyone about whom there are whispers about an average training ethic. However, Gomi’s results and career have spoken for themselves and much more loudly than the words of his critics.

He presently holds a record of 31-6-1 in 38 career fights and was once the Pride FC lightweight champion, enjoying a stretch of 10 consecutive victories.

Among the opponents he defeated during this time were Jens Pulver, Hayato Sakurai and Charles Bennett, and gave Ralph Gracie his only MMA loss.

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
40 x 10
60 x 5
60 x 5
60 x 4
60 x 4

DUMBBELL LATERAL RAISE (4 sets)
20 x 10
20 x 10
20 x 10
25 x 5

DUMBBELL FORWARD RAISE (4 sets)
20 x 10
20 x 10
20 x 10
25 x 5

REAR DELT FLYES (PEC DECK) (HORIZONTAL GRIP) (4 sets)
100 x 15
130 x 10
160 x 10
190 x 8

TRAINING NOTES

Total Sets (Shoulders): 17

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TODAY’S TRAINING INSPIRATION:
ANDRES ESCOBAR

Today’s Colin Timberlake Training Inspiration is a man who was murdered at the age of 27 but not before he had altered the landscape of soccer in South America.

The story of Andres Escobar was covered in the ESPN documentary The Two Escobars, which sets the rise of Andres and Colombian soccer against the Pablo Escobar-controlled drug cartel that funded much of the country’s success on the field.

Known as The Gentleman of the Field, however, the moral quality of Andres Escobar was not questioned, and as team captain, he played a key role in providing the leadership that saw Colombian soccer rise to an unprecedented level of success on the field.

Though he is largely remembered for an incident in which he scored on his own net at the 1994 World Cup, Escobar was one of the world’s premier players and it is to his credit that he played in that dubious game despite having received death threats immediately prior to the match (delivered directly to the television in his hotel room).

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

ARNOLD DUMBBELL PRESS (5 sets)
50 x 10
50 x 8
50 x 8
50 x 7
50 x 5

DUMBBELL LATERAL RAISE (5 sets)
25 x 8
25 x 7
25 x 6
25 x 5
25 x 6

DUMBBELL FORWARD RAISE (5 sets)
25 x 8
25 x 8
25 x 7
25 x 8
25 x 7

REAR DELT FLYES (PEC DECK) (5 sets)
100 x 15
145 x 10
160 x 10
160 x 8
160 x 8

SEATED CALF RAISE (5 sets)
100 x 20
145 x 7
145 x 5
145 x 7
145 x 7

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

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

HALF MARATHON
- 13.1 Miles / 1:54:30
- Mile 1: 8:13
- Mile 2: 8:45
- Mile 3: 8:50
- Mile 4: 9:01
- Mile 5: 8:44
- Mile 6: 8:45
- Mile 7: 9:04
- Mile 8: 9:07
- Mile 9: 9:00
- Mile 10: 8:49
- Mile 11: 8:49
- Mile 12: 8:18
- Mile 13: 8:12

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
KEVIN RANDLEMAN

Today’s Colin Timberlake Training Inspiration is a man whose hard work and training led him to become one of the early icons of mixed martial arts.

Kevin Randleman made his UFC debut all the way back at UFC 19, with a victory over Maurice Smith. At UFC 20, he was fighting for the organization’s heavyweight championship against none other than the legendary Bas Rutten. While Randleman lost the match by decision, it is industry consensus that he did, in fact, deserve to win the bout and with it the heavyweight crown.

Regardless, he did win the title at UFC 23, beating Pete Williams and then defending his belt at UFC 26 against Pedro Rizzo. With a willingness to fight the best of his era, Randleman was carving out a name for himself as a UFC legend in the making.

Training at the Hammer House with Hall of Famer mentor Mark Coleman, Randleman would go on to accumulate wins over Renato “Babalu” Sobral and Mirko “Cro Cop” Filipovic. He would also square off against against Shogun Rua, Randy Couture, Fedor Emelianenko, Kazushi Sakuraba, Rampage Jackson, Ron Waterman and Chuck Liddell in a career that has seen him fight the absolute best of the best.

With a once-stellar record of 14-5, continuing to fight beyond his best years has seen Randleman’s record drop to 17-15, though he still is loathe to take an easy fight.

Perhaps most impressive of all is that he even came back to fight in his mid and late 30s, given that he was taken out of competition for two years and almost killed by a horrific staph infection that left him with a crater in his torso.

And all of this, of course, followed a legendary collegiate wrestling career in which he was named the NCAA Division I champion in both 1992 and 1993 at 177 lbs. This followed a 2nd place finish in 1991 at 167 pounds, making him one of the most successful college wrestlers in history.

I hate it when I have to do this with a training inspiration, but it would be less than full disclosure if I didn’t mention that Randleman has had issues with PEDs in competition. His license was suspended for a year when he submitted a fake urine sample in 2006. That said, the prime of his career was in an era when steroid use was largely unchecked and the sport itself was largely unsanctioned. Though he has had his issues, Randleman’s accomplishments would not have occurred without enormous doses of hard work and guts, and I will leave it to you whether you choose to focus on the positive or negative aspects of his achievements.

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

ARNOLD DUMBBELL PRESS (5 sets)
40 x 12
60 x 6
60 x 5
60 x 4
60 x 3

DUMBBELL SHOULDER PRESS (3 sets)
60 x 6
50 x 8
50 x 8

DUMBBELL LATERAL RAISE (4 sets)
20 x 8
20 x 10
25 x 7
25 x 6

DUMBBELL FORWARD RAISE (4 sets)
20 x 10
20 x 10
25 x 8
25 x 10

HORIZONTAL GRIP REAR DELT FLYES (PEC DECK) (5 sets)
145 x 12
190 x 6
220 x 5
220 x 4
220 x 4

STATIONARY BIKE
- Resistance 10/25
15 Minutes / 6.24 Miles / 208 Cal

TRAINING NOTES

Total Sets (Shoulders): 21

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TODAY’S TRAINING INSPIRATION:
ROBERTO CANESSA

Today’s Colin Timberlake Training Inspiration is a man whose resourcefulness and sheer power of will allowed him to survive one of the most harrowing experiences in recent human history, and also to help save the lives of many of his companions.

Roberto Canessa was a rugby-playing medical student when Uruguayan Air Force Flight 571 crashed in the Andes Mountains, tearing the plane apart and killing most of the passengers but leaving several alive, freezing and starving.

The experience of Canessa and his rugby teammates was documented in the motion picture Alive, and the incident became known as the Miracle in the Andes.

Canessa was responsible for not only tending the wounds of other injured survivors, but for providing a large component of the leadership core that kept the group alive.

When the world gave up the search for survivors and presumed everyone to be dead, Canessa and friend Nando Parrado began a journey through the mountains on foot. It had been 60 days surrounded by nothing but snow, with so little to eat that the entire group had been forced to eat flesh from those killed in the plane crash.

The film Alive shows Canessa (Josh Hamilton) and Parrado (Ethan Hawke) on their trek through and over the mountains in search of civilization. But one thing the movie fails to get across is the extent and length of this journey. On screen it seems like a couple of days. In reality, the two men trudged through the snow and over mountains for twelve straight days before they finally made their way to habitable surroundings and were able to summon help for the remaining survivors.

Now that is endurance.

TODAY: CALVES (Fast Tempo, 60 Second Rests)
and SHOULDERS (Fast Tempo, 60 Second Rests)
and 5.0 MILE RUN

SEATED CALF RAISE (6 sets)
100 x 25
100 x 20
125 x 12
125 x 13
125 x 10
100 x 16

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 12
180 x 12
180 x 15
180 x 12
180 x 12

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 30
180 x 25
180 x 25
180 x 25

MACHINE SHOULDER PRESS (5 sets)
65 x 15
100 x 10
120 x 5
120 x 3
100 x 6

DUMBBELL LATERAL RAISE (5 sets)
25 x 8
25 x 8
25 x 8
25 x 6
25 x 6

5.0 MILE RUN
- 41:15
1st Mile: 7:40
2nd Mile: 8:10
3rd Mile: 8:18
4th Mile: 8:45
5th Mile: 8:20

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
FREDDY KEMAYO

Today’s Colin Timberlake Training Inspiration is a man who only a week ago competed in three kickboxing matches in a single night to win the K-1 World Grand Prix in Bucharest, Romania.

Freddy Kemayo is an extremely experienced and dedicated kickboxer. As of this writing, he has accumulated a professional record of 54-16-1 over 71 fights.

Kemayo actually lost his 2nd fight of the evening at the World GP (by decision) but when his opponent Alexey Ignashov was unable to continue due to injury, Kemayo was back in the tournament and seized the opportunity.

Kemayo defeated Sebastian “Son of Dracula” Ciobanu, who had been tearing through his opponents, in the final and earned the championship with his performance, one of the top honors of a long career that includes three coronations as the French kickboxing champion.

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)
and 10K RUN

ARNOLD DUMBBELL PRESS (5 sets)
50 x 7
50 x 6
50 x 6
50 x 5
50 x 5

DUMBBELL SHOULDER PRESS (5 sets)
35 x 12
35 x 15
35 x 15
35 x 12
35 x 15

DUMBBELL LATERAL RAISE (5 sets)
35 x 4
35 x 4
12 x 20
12 x 20
12 x 20

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

BENT OVER DUMBELL REAR DELT FLYES (3 sets)
12 x 15
12 x 20
12 x 15

CRUNCHES (2 sets)
x 50
x 50

SUPINE SINGLE LEG RAISES (2 sets)
x 50
x 50

10K RUN
- 50:00 (7.5 mph)

TRAINING NOTES

Total Sets (Shoulders): 21
Total Sets (Abs): 4

Once upon a time this would have been called “relaxed pace.” I have to call it “moderate pace” now… Gonna take a bit of work before 50 minutes for a 10K is considered a “day off” again…

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