Phoebe y Crawford

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Training Items

Boys Soccer M/W/F 10-11AM

Monday

  1. Hip/Ham/Quad Strengthening
    1. Pause Squats  3 x 5
    2. Good Mornings  3 x 8
    3. Ham Falls  3 x 10
    4. ABD/ADD Machine 2 x 12 each direction
  2. Core
    1. Leg Throws (partnered)  4 x 10
    2. Dead Bugs 3 x 15
  3. Ankle/Agility
    1. Toeing (partnered) x5
    2. Ladder Drills
  4. Upper Body- Back and Bi’s
    1. Pull Ups  x 8
    2. DB hammer curls 2 x 10
    3. BB Bi Curls 3 x 8
    4. Bent Over Rows  3 x 8
    5. DB Pull overs  4 x 6

Wednesday

  1. Hip/Ham/Quad Strengthening
    1. Wall Slides (for glute med)   As many as possible
      1. Goal ~50-60 reps
    2. Dead Lifts 5 x 4
    3. 12” box squats  4 x 8
    4. Bulgarian split squats- DB  3 x 15 each
    5. Kettle Bell circuit  3×45 seconds each
      1. BA
      2. SA
  2. Core
    1. Landmines
      1. Rotations
      2. Throws
      3. Retract and throw
    2. Roll outs 5×8
    3. DB Side Bends 3 x 10 each
  3. Chest and Tri’s
    1. DB Chest Press  3 x 10
    2. Inclined Bench DB Press  3 x 10
    3. Cable Machine Chest Flys  2×10 each
      1. High-Low
      2. Low-High
    4. Tricep Rope Pull Downs 3 x 12
    5. Tri Extension Machine 3 x 12
    6. DB Skull Crushers 4 x 6-8

 

Friday

  1. Hip/Ham/Quad Strengthening
    1. SL Leg Press  3 x 8 each
    2. Bridges  3 x 8 each
      1. SL on box
      2. DL with weight
    3. Monster Walks  3 laps
    4. Pistol Squats  4 x 5
  2. Core
    1. Plank Circuit x3
    2. Swimmers with plate  4 x 30 seconds
    3. Slam Ball Throws 3 x 45 seconds
  3. Shoulders
    1. DB Military press 3 x 8
    2. 3 way raise 3 x 10
    3. DB Shrug 3×10
    4. BB Push Press 4 x 6-8
  4. Ankle/Agility
    1. SL eccentric calf raises (“up fast, down slow”) 3 x 10 each
    2. SL BOSU balance with ball returns (partnered) 3 x 6 each
    3. Cha-cha-cha’s  (4 lengths)

 

Intro for evening stretching and meditation:

Enter Close Combat Training

FROM: CHRIS PIZZO
FOUNDER, WAYOFTHEWARRIOR.ORG

 

Lot’s of people “talk the talk” in life, but VERY few actually “walk the walk”.

Most have such little faith in themselves or their inherent capability, that they willingly slave and toil for a standard and unremarkable life rather than search, study, and sacrifice in order to make their mark on the world and live a life of absolute greatness.

But since ancient times there have been SEVEN tenets, secrets, principles, and skill sets warriors have lived by, strived for, and used to generate extraordinary levels of achievement.

Socially, physically, mentally, spiritually, and financially.

And like everything else in life, these seven principles 100% can and need to be taught, learned, and passed down from generation to generation…

CONVICTION: Who are you really? What drives you on the deepest possible level? What are you supposed to be doing with your life? How can you become so intrinsically motivated to succeed that life becomes almost effortless?

CONSTITUTION: How can you maximize your physical output? How can you become stronger, more flexible, more energized, and just flat-out healthier than everyone else?

INFLUENCE: How do you strike up a conversation with anyone? How do you naturally get others to listen to you and your ideas? How do you sell without being “salesy”?

PROSPERITY: Why do some people just seem to attract wealth? How do you reprogram your actions and attitudes to increase your earnings ten-fold? Exactly how do you reverse engineer whatever lifestyle you want?

SERENITY: How do you stay cool and collected in the face of ultimate adversity? How do you “ride out” the biological ups and downs of your emotions? How do you use the power of focused perception to solve any problem?

CONTRIBUTION: How is being part of something larger than yourself paramount to personal growth? How do you shift your perceived self-worth through consistent positive action? How can you as a warrior passively contribute through simple presence?

KINSHIP: How do you create deep and lasting connections with the right people? How can you never be short on alternative solutions? How can you keep your motivation and confidence to always forge ahead?

Now it’s your turn if you so choose…

 

 

 

 

HONESTY AND JUSTICE

 

Be acutely honest throughout your dealings with all people. Believe in justice, not from other people, but from yourself. To the true Warrior, there are no shades of gray in the question of honesty and justice. There is only right and wrong.

 

POLITE COURTESY

 

A Warrior has no reason to be cruel. They do not need to prove their strength. A Warrior is courteous even to his enemies. Without this outward show of respect, we are nothing more than animals.

 

HEROIC COURAGE

 

Rise up above the masses of people who are afraid to act. Hiding like a turtle in a shell is not living at all. A Warrior must have heroic courage. It is absolutely risky, It is dangerous. It is living life completely, fully, wonderfully. Heroic courage is not blind, it is intelligent and strong.

 

HONOR

 

A true Warrior has only one judge of honor, and this is himself. Decisions you make and how these decisions are carried out are a reflection of whom you truly are. You cannot hide from yourself.

 

COMPASSION

 

Through intense training the Warrior becomes quick and strong. He is not as other men. He develops a power that must be used for the good of all. He has compassion. He helps his fellow man at every opportunity. If an opportunity does not arise, he goes out of his way to find one.

 

COMPLETE SINCERITY

 

When a Warrior has said he will perform an action, it is as good as done. Nothing will stop him from completing what he has said he will do. He does not have to “give his word.” He does not have to “promise.”

 

DUTY AND LOYALTY

 

For the Warrior, having done some “thing” or said some “thing,” he knows he owns that “thing.” He is responsible for it, and all the consequences that follow. A Warrior is immensely loyal to those in his care, to those he is responsible for, he remains fiercely true.

 

 

Eight virtues of Bushidō (as envisioned by Nitobe Inazō)[edit]

The Bushidō code is typified by eight virtues:[31]

Be acutely honest throughout your dealings with all people. Believe in justice, not from other people, but from yourself. To the true warrior, all points of view are deeply considered regarding honesty, justice and integrity. Warriors make a full commitment to their decisions.

Hiding like a turtle in a shell is not living at all. A true warrior must have heroic courage. It is absolutely risky. It is living life completely, fully and wonderfully. Heroic courage is not blind. It is intelligent and strong.

Through intense training and hard work the true warrior becomes quick and strong. They are not as most people. They develop a power that must be used for good. They have compassion. They help their fellow men at every opportunity. If an opportunity does not arise, they go out of their way to find one.

True warriors have no reason to be cruel. They do not need to prove their strength. Warriors are not only respected for their strength in battle, but also by their dealings with others. The true strength of a warrior becomes apparent during difficult times.

When warriors say that they will perform an action, it is as good as done. Nothing will stop them from completing what they say they will do. They do not have to ‘give their word’. They do not have to ‘promise’. Speaking and doing are the same action.

Warriors have only one judge of honor and character, and this is themselves. Decisions they make and how these decisions are carried out are a reflection of whom they truly are. You cannot hide from yourself.

Warriors are responsible for everything that they have done and everything that they have said, and all of the consequences that follow. They are immensely loyal to all of those in their care. To everyone that they are responsible for, they remain fiercely true.

Associated virtues[edit]

Click to access TheUnfetteredMind.pdf

http://www.chinastrategies.com/famous-quotes-and-memes/

he pain of effort, the ache of sore muscles and blistered hands, the occasional bleeding nose, or fat lip, this suffering teaches life’s lessons.

 

The problem with modern society is that there are too many order takers, and too few true warriors. If we fail in becoming warriors then the grim future George Orwell predicted in his last days will surely come to pass: “Imagine a boot stomping on a human face, forever.”
The Way of the Warrior
S.H.Verstappen
Following the Way of the Warrior is the last bulwark against total slavery.
The Way of the Warrior
S.H.Verstappen
A warrior must reclaim the natural right to defend himself against both individual and organizational predation.
The Way of the Warrior
S.H.Verstappen
Without warriors among a population, that population becomes a herd, and like all herds, inevitably led to slaughter.
The Way of the Warrior
S.H.Verstappen
Violence is an ugly and dirty business and rightly repulses good and decent people. However, a warrior must overcome his own revulsion to violence and familiarize himself with it, and learn how to use it. Not to do so would guarantee defeat in every battle.
The Way of the Warrior
S.H.Verstappen
Promoting non-violence as the highest principle of spiritual development is akin to teaching rabbits not to run when they see a fox.
The Way of the Warrior
S.H.Verstappen
Warriors are the grassroots leaders around whom disgruntled citizens will gather and unite to provide a unified front against injustice.
The Way of the Warrior
S.H.Verstappen
Warriors are trained to perceive threats and dangers and are thus the first to discover a tyrant’s sinister scheme.
The Way of the Warrior
S.H.Verstappen
For a soldier, the enemy is anyone who fights for the opposing side. For a warrior the enemy is first himself, then all that is evil in man and society.
The Way of the Warrior
S.H.Verstappen

The Way of the Warrior
S.H.Verstappen

 

Qualities of a Warrior

Self-Control: The way of the warrior requires mastery of one’s body, how to move, how to breathe, how to sense. Since the mind, heart, and body are integrated, any improvements in one center are transferred to the other centers. The self-control over the body that is required to learn such activities as martial arts, dance, or yoga is a form of intentional suffering and exercise for the will.

Courage: The courage a warrior must cultivate is not just for overcoming personal fears, but the courage to live life to the fullest, which entails taking chances. Following the path of the warrior is the most difficult of the spiritual ways and requires courage to practice since you must also live life on your own terms. This means one must fight through the everyday worry, fear, sadness, anxiety, and depression to live with vitality and vigor.

Independence: Through critical thinking, self-reliance, and leadership, a warrior is naturally independent. These qualities automatically set him apart from the crowd that acquiesces to authority, and blindly follows current fashions and beliefs. Standing apart from the crowd can be a lonely and isolating experience and thus warriors have always had to learn to be comfortable being alone.

Leadership: A warrior is an anarchist and therefore does not recognize a higher authority over him. Not wishing to be ordered about by malignant and/or incompetent authorities, he becomes his own leader. By following the principles of moral leadership, he sets an example for others to follow.

 

Why Warriors are Feared by the State

Tyrannies throughout history have a repeated pattern of doing everything they can to eliminate warriors from their populations.

The reasons are obvious; warriors are the ones that always stir up trouble for tyrants.

They are the ones that will speak out against oppression, that will stand up to cruelty, and that will fight and die for freedom.

Warriors are also the grassroots leaders around whom disgruntled citizens will gather and unite to provide a unified front against injustice.

Warriors are self-reliant and not easily swayed by mob thinking or peer pressure, thus less likely to be influenced by lies and propaganda.

Warriors are also trained to perceive threats and dangers and are thus the first to discover a tyrant’s sinister scheme.

All these qualities make warriors anathema to psychopathic power structures.