Post Coach DOS Clinic Interview

Saturday I attended a strength and conditioning clinic put on by College of the Canyons Strength Coach Robert dos Remedios. The day was absolutely awesome. We listened to a few speakers with presentations varying from proper program design, NHL in-season programs to the potential uses of gene mapping to help prescribe workout plans for populations. After the entertaining and informative flashback to school, we went to the nearby P.E. gym for some SERIOUS hands on work. Coach Dos gave use short snippits from his Perform Better seminar he will be presenting this year and allowed us to get our hands dirty by performing his favorite Cardio Strength Training techniques. Here are the different cardio strength intervals we performed:

Work:Rest Exercise

5:25 Pro Agility Run x 10

10:20 Battling Ropes (5 minutes)

15:15 Plyo Push Ups, Jump Squats, Mountain Climbers, Split Lunge Jump (w/ med ball as well, 2 times through...)

20:10 TRX 180s, KB Swings, Ropes, Slams

30:30 Frankenstein Sled Walks/Backwards Drags, Kettle Bell Swings, Dive Bomber Push Ups, Ropes, TRX Rows + W's

40:20 Sled Pulls, KB Swings, Slams, Single Arm Ropes, TRX SL Squat + SL Hop Switch

Circuit: Sandbell Slams x 15, MB Chest Pass x 20, Ropes X 50, Sawing x 20, Atomic Push Ups x 20, Sled Push 50 ft and back?, Resisted Jump Squats x 15, Kettle Bell Swings x 20, Speed Ladders (Icky Shuffle, Icky Crossover, Lateral 2 in 2 out