The core of his workout is one of my all time favorites: the raptor, but with a straight bar. I always used dumbbells, but I had no idea how high you can go with the weight. The first group was with the bar overhead, and second chest high with 245, knee touch to ground, and 3x3 on each leg. Perfect locked core position, shoulders back, no sway at all. Rad's attention to details and perfect form was apparent even 2,500 miles away with only me and some gawking gym rats. It is really striking when a D1 athlete works out in an area you normally see regular joes trying to beef up.
There were other things, of course, but I'm not sure if Rad wants his entire workout known. I'll be incorporating it into my training, at much lighter weights, of course - the old man special.
I get to see Rocky run at the track for the first time today, and it feels like Christmas morning already.
Funny aside, he kept mentioning different things he's learned, and how it's getting better because the coach isn't yelling at him as much. I asked which coach, and was shocked it was Taylor. I said "but he looks like a scientist who would discuss your mistakes very calmly." Rocky laughed and said "that's what he looks like, but he yells all the time and most of it is cussing." He also said he and Johnson know more about sprinting than anyone in the World, and that when he's done at Oregon he could be a great track coach just from what they've taught him.