Old School Strong

[Old School Strong @CoachEffect]

You asked for it, so here it is. My workout routine.

Day 1: Back

1. Deadlifts
2. Pull Ups
3. Bent Over Barbell Rows
4. Barbell Pendley Rows (bring bar to chest)
5. T-Bar Rows
6. Single Arm DB Rows
7. DB Pullovers

More details below ⬇️

[Old School Strong @CoachEffect]

My boy is a beast! The best is yet to come. Just wait 🤫

[Kenneth “Kong” Middleton | 2026 IOL @BigKwillbefame]

@CoachBunn_ @NCWesleyanFB Kenneth Middleton
Phone Number: (919)-800-1750
C/O 2026
LG/LT/C
Franklinton High School
Franklinton NC
3.2 GPA
Height: 6’1
Weight: 295lbs
40: 5.7
Pro-Shuttle: 5.3
Broad Jump: 6’5
Vertical: 21
Wingspan: 78
Offers: 1
@Wils_FB

https://t.co/IcXgHNpvnf

[Old School Strong @CoachEffect]

Big things happening for my boy ✊✊✊

[Kenneth “Kong” Middleton | 2026 IOL @BigKwillbefame]

Thank you @CoachLarryHart for coming out to see me today. Learned a lot about Campbell and what it has to offer and loved what I heard. Roll Humps 🐫!

[Old School Strong @CoachEffect]

Looking big and strong ✊✊✊

[Kenneth “Kong” Middleton | 2026 IOL @BigKwillbefame]

Thank you @coleman5elijah for coming out to see me on Friday. Learned a lot about the Howard program and what it has to offer. Go Bison 🦬!

[Old School Strong @CoachEffect]

No off season!!!

[Old School Strong @CoachEffect]

* 3-4 ascending sets for the first 3 compound exercises. Aim for 10-12 reps
* 1 set of 10 reps for Landmine Clean and Press
* 2 sets for barbell curls and Overhead Dumbbell Extensions
* 2 sets for Shrugs
* 30 seconds is the goal for Farmer Walks.

[Old School Strong @CoachEffect]

Here is my modified Shoulder/ Arm Workout for the week:

1. Strict Barbell Press
2. Behind the Neck Seated Shoulder Press
3. Bent Over Barbell Rows to High Chest
4. Landmine Clean Press
5. Barbell Curls
6. Overhead DB Extensions
7. Barbell Shrugs
8. Farmers Walk

[Old School Strong @CoachEffect]

So, I’m thinking of not doing any dumbbell or machine laterals for my shoulders for the next 6 months 🤔

[Old School Strong @CoachEffect]

Great for teaching coordination and ground strike principles ✊✊✊

[Blaine Donoho @CoachDonoho]

EVERYONE SHOULD SKIP

This is from a skip series warm up we did yesterday. Tons of variations to throw in here but this exact series included:

1. A Skips
2. Backwards A Skips
3. Lateral Skips
4. Lateral Crossover Skips
5. 90 Degree Skips

[Old School Strong @CoachEffect]

If you want to be successful at anything, you have to shift your mindset. Focusing on the process and completing daily tasks is what’s going to make you successful.

[Danny Schaechter 🏝️🏈🐾 @CoachDShack]

Why athletes and doctors succeed or fail by Nick Saban

“When people are process-oriented & they define: This is what I want, & this is what I need to do to do it, & then they have the discipline to execute it, that's when you get a talented player who becomes a great player.”

[Old School Strong @CoachEffect]

Most people have ankle mobility issues. But how do you fix them? Check out the video below for one solution ⬇️

[Conor Harris @Conor_Harris_]

If you want to improve ankle mobility, here’s the real secret:

Most people don’t realize you can’t have better ankle mobility (dorsiflexion) without better pronation.

The two are inseparable if you care about genuine foot mechanics and mobility.

Here’s one of the best, most effective methods I’ve ever used to improve pronation.

[Old School Strong @CoachEffect]

YES, only two exercises for arms. That’s all you need if you are lifting heavy enough on everything else.

[Old School Strong @CoachEffect]

One more day, and I’m done for the week!

Day 4: Shoulders/ Arms

1. Strict Barbell Press (Standing Military Press) - 4 progressive sets

2. Standing Dumbbell Side Raises - 3 progressive sets

3. Bent Over Dumbbell Laterals - 3 progressive sets

More below ⬇️

[Old School Strong @CoachEffect]

* The rows to high chest are supposed to work your rear delts.
* You can substitute the Landmine clean press with a traditional clean and press.
* If I can’t get 10 reps, that’s my last set.
One more below ⬇️

[Old School Strong @CoachEffect]

If you skip your Dynamic Warm Up, you are missing out on a ton of gains, just saying 😊

[Joe Aratari @JoeAratari]

Do you take pride in your dynamic warm up?

Whether it’s prior to a speed session or practice, those 5-10 minutes per day ADD up.

The dynamic portion is a huge window into being a better mover and better athlete.

Here’s a sample warm up below! 👇💨

[Old School Strong @CoachEffect]

* If you don’t have a dumbbell strap of tib bar, you can do toe raises while leaning against a wall.
* For Single Leg Landmine RDLs, grab the bar with your inside arm while standing on your outside leg.
* Use a PVC pipe or stick to help with your Nordic Curls.

[Old School Strong @CoachEffect]

Finally, Leg Day 🎉

Day 3: Legs

1a. Standing Calf Raises: 3-6 sets
1b. Dumbbell Tib Raises: Same number of sets as Calf Raises

2. Barbell Squats: 4-5 progressive sets

3. Single Leg Landmine RDL: 3 progressive sets

4. Lunges: 2 sets

5. Nordic Curls: 3 Bodyweight sets

[Old School Strong @CoachEffect]

@JoeAratari If they are high level, then I am elite!! I wish more people would believe me 😔

[Old School Strong @CoachEffect]

I think I might try this soon 🤔

[Gerry DeFilippo @Challenger_ST]

Example of in-season speed day

Took 30 minutes. Get in, get out. 1-2 sets of everything

1. Extensive reverse pogo
2. Extensive reverse SL pogo
3. Intensive reverse pogo
4. Intensive reverse SL pogo
5. Sled push sprint (255lbs)
6. Med ball sprint starts
7. Vertical to broad
8. Vertical to broad (SL)
9. Dynamic KB swing
10. Med ball scoop throw

[Old School Strong @CoachEffect]

* 3 progressive sets for Dumbbell incline press ex: 50 x 10, 60 x 10, 75 x 7
* 2 sets of Forearm Rotations ex: bar x 12, bar x 12

The workload is less than Monday to help speed up long term growth and recovery. Plus, you don’t need a ton of exercises to work the chest.

[Old School Strong @CoachEffect]

My current workout routine day 2

Day 2: Chest

Incline Barbell Bench Press
Barbell Bench Press
DB Incline Press
Forearm Rotations

More details below 👇

[Old School Strong @CoachEffect]

* progressive sets for incline barbell bench press until you can only complete 7-8 reps for your last set ex: 90 x 10, 135 x 8, 185 x 8, 225 x 7

* progressive sets for barbell bench press until you can only complete 7-8 reps for your last set