Mark Valenti - Training Log

[M.Valenti]

Training log
Mark Valenti SFG1
Former pro heavy events athlete
owner Blind Dog Gym Vermilion, Ohio
Instagram: @mvalenti100

1-20-23

Currently training for SFL Tampa, Fl Feb.24-26

I always start the day with a morning reset ..
Dynamic arm swings , trunk twists, leg kicks , 50 Hindu squats , 25 pushups


PRACTICE
Back squats
45 lbs 2x5
135 2x5
185 2x5
225 2x5
255x5
285 x5

I currently weigh 200 lbs. , so the 285x5 lb. Squat is plenty of reserve strength for the SFL Cert. I will spend the next few weeks refining the technique at a lower weight.

10 min. PNF stretching for hamstrings , pectorals and shoulders. Side split practice.

20 min. EMOM on Assault bike
30 sec. Sprint + 30 sec. Slow

Sauna + cold shower.

 

[M.Valenti]

1-21-23






SFG2 prep (April 24-25) videos posted on Instagram @Mvalenti100

Windmills 2x3/3 @ 24 kilo

Medium volume

Double KB snatch
4x3 20/20k
4x3 24/24k

Bent press
1x1/1 24k
1x1/1 28k
1x1/1 32k
1x1/1 36k


20 min EMOM
30 on/ 30 off assault bike


Stretching

Sauna

 

[M.Valenti]

1-22-23

Early morning session


5 rounds
10 Kb swings per hand on the top of the minute
10 swings right …rest.
10 swings left…rest
15 push-ups

Wait 2 minutes and repeat. 48 kilo KB

PNF stretching

20 min assault bike

Sauna

 

[M.Valenti]

1-23-23

SFL prep

Bench press
45 2x5
135 2x5
185 x 3
225 x1
250 2x1

SFG2 prep

Double KB push press
3x5 24/24k

Double KB jerk
3x5 24/24k


Stretching

20 min EMOM assault bike

Sauna

Will be signing up for the SFB Oct. 7th in Philly. Looking forward to that., for sure my weakest skill set.

 

[M.Valenti]

1-24-23


KB press (single)
2x5/5 @ 24 kilo
2x5/5 @ 28 kilo
2x3/3 @ 32 killo
1x2/2 @ 36 kilo
1x2 @40 kilo (miss on the left side)
1x1 @ 44 kilo (right only)
1x1 @ 48 kilo ( right only)


PNF stretching and side split practice

20 min on assault bike

Sauna and cold shower

 

[M.Valenti]

1-25-23

Low volume/higher weight

Double KB snatch
2x3 @24/24 kilo
1x3 @ 28/28kilo
2x3 @ 24/24 kilo

Bent press
1/1 @ 28 kilo
1/1 @ 32 kilo
1/1 @ 36 kill
1/1 @ 40 kilo
2x1/1 @ 44 kilo

Stretching

20 min Assault bike

Sauna and cold shower

 

[M.Valenti]

1-26-23

Video in my story on IG at @mvalenti100
SFL prep

Deadlift (1 set sumo- 1 set conventional at each weight)

135 2x5
225 2x5
315 2x5 (SFL standard for me is 300x5)
335 2x5
365 2x1
405 2x1 (SFL standard for me is 400x1)
465 1x1 ( sumo)


PNF stretching
Side split practice

20 min assault bike

Sauna + cold shower

 

[M.Valenti]

SFG2 prep (SFG1 skill retest)

Snatch test 24kilo
100 reps 50/50 in 4:35

Get-ups 24kilo
10 5/5

Stretching

20 min. Assault bike

Sauna - cold shower

 

[M.Valenti]

1-28-23

SFL PREP

Bench press
45 2x5
135 2x5
185 x 3
225 3x2 with pause

Military press

45 2x5
95 2x5
115 x5
135 x 5 (SFL standard)

PNF stretching

20 min Assault bike

Sauna

 

[M.Valenti]

1-29-23

Recovery was low medium to low today. Chose to take it easy. Low volume and weight today.

I track my fitness with a Whoop Strap. If my recovery is in the yellow , I train but with caution. If it’s in the green, I go as hard as I feel I need to go that day. When it’s in the red, I take a day off.



SFG 2 prep

Windmills 5x5/5 @ 24kilo


SFB prep

One arm push-up drill on elevated bar.
4x3/3 lowering the bar each round. When the push-up starts to be less then perfect, I stopped.

Pistol drill practice. Feet together squats below parallel. 4x3


20 min assault bike

Sauna + cold shower

 

[M.Valenti]

1-30-23

SFG2 prep…(SFG1 skill retest work)
100 KB snatch 50/50 w. 28 kilo (not timed)

10 get-ups 5/5 @ 28kilo

PNF stretch
Side split practice

20 min assault bike

Sauna + cold shower

 

[M.Valenti]

1-31-23


Current weight: 203 lbs

SFL prep

Military press
45 2x5
95 2x5
115 x5
135 x5
155 x5

Back squat
45 2x5 (prying squats)
135 2x5
185 2x5
225 2x5

Stretching
Kb arm bars @ 16kilo

Hip flexor stretching
Hamstring stretcher

20 min assault bike

Sauna + cold shower

 

[M.Valenti]

2-1-23


SFG2 prep

Double KB push-press @ 24/24
5x5

Double KB jerk @ 24/24
5x5

Bent press
1/1 @ 28k
1/1 @ 28
1/1 @ 32 k
1/1 @ 36 k
1/1 @ 36 k


PNF stretch

20 min assault bike.

Sauna + cold shower

 

[M.Valenti]

2-2-23

Simple and Sinister

For those of you who watch my videos , you’ll see my issue with elbows that don’t lock out. This is due to throwing hammers my whole life and it’s an issue you see a lot in Highland Games athletes and hammer throwers. Because of the fact the elbow doesn’t lock, all the pressure is placed on the shoulder , which has caused my problems in the past as I moved up toward the 48kilo bell. I’ll keep working toward the title of “Sinister” though.

100 KB swings @ 48 kilo

10 get-ups @ 28 kilo

20 min assault buke

Sauna

 

[M.Valenti]

2-4-23

Simple and Sinister practice
100 swings in 4:30 w/ 32kilo

10 get-ups w/ 32 kilo


PNF stretch and side splits

20 min assault bike

Sauna and cold shower

 

[M.Valenti]

2-6-23

SFG2 prep

KB clean and press ladder

4 rounds or
1-2-3 per arm

Matching pull-ups between each round

Stretch
20 min assault bike
Sauna and cold shower

 

[M.Valenti]

2-6-23

SFL PREP

Bench press (with lift off and press command )
45 2x5
135x3
185x1
225x1
255x1 (5 pounds over SFL standard)
265x1 (15 pounds over SFL standard)

Last heavy bench before the event.

Deadlift (1 sumo/1 conventional at each weight)

135 2x5
225 2x5
275 2x5
295 2x5
315 2x5


PNF Stretch and side split practice

20 min assault bike

Sauna and cold shower

 

[M.Valenti]

2-8-23

Key West, Florida
Old Town Fitness

SFG2 prep

Kettlebell press ladder and pull-ups
3x 1,2,3,4 @ 32kilo

PNF stretch

I will be walking and biking around the island this week to take care of my conditioning.

 

[M.Valenti]

2-10-23

Day 2 at Old Town Fitness, Key West

SFL PREP

Squats
45 2x5
135 2x5
185 2x5
205 2x5 (5 lbs over SFL standard)
225 2x5


SFG2 prep
Bent press
24 k 3x 1/1
28 K 2x 1/1
32 k 2x 1/1

 

[M.Valenti]

2-12-23

SFG2 prep

KB press ladder @ 32kilo
Heavy Day

2x 1,2,3,4,5
Matching pull-ups each round

PNF stretch and side split practice

20 min assault bike

Sauna + cold shower