The GAME Training: Herschel Walker’s Advanced Workout, Week Seven

Here is week seven of Herschel Walker’s recommended advanced workout from his book, Herschel Walker’s Basic Training.

Week One | Week Two | Week Three | Week Four | Week Five | Week Six

THE ADVANCED PROGRAM

WEEK SIX: Monday, Friday—Morning Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 14 minutes.

Karate:

Straight punch—42 per arm
Groin strike—42 per arm
Open-hand strike to face—42 per arm
Roundhouse kick—42 per leg
Front snap kick to the midsection—42 per leg
Front snap kick to the head—42 per leg
Sliding back kick—42 per leg

Agility:

Squat thrust—50
Sideways box hop—65
Backward and forward box hop—65
Half-turn—65

Push-ups: 130 total. Do as many as possible, rest, then continue until the entire number has been completed. Make sure you experiment with different heights to change the resistance.

Sit-ups: 160 total. Add weight if needed.

Stretching: Hold each stretch twice for 30 seconds.

Monday, Friday—Afternoon Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 4 minutes.

Weight training:

Power pull—1 x10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Squat—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Bench press—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Close-grip bench press—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Bent-forward row—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Crunch—110
Twisting sit-up—90

Basketball: 45 minutes

Stretching: Hold each stretch twice for 30 seconds.

Wednesday

Wednesday’s workouts should be identical to those of Monday and Friday except for the weight work in the afternoon. Follow this program on Wednesday for your lifting:

Weight training:

Lunge—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Chin—1 x 10, 3 x 5 with added weight, 1 x 10
Curl—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Triceps press—1 x 10 warm-up, 3 x 5 target weight, 1 x 10 with 70% of target
Weighted sit-up—4 x 25
Leg raise—110

Tuesday, Saturday—Morning Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Jogging: 6 minutes.

Sprinting: 2 x 440-yard strides (half speed). 2 x 300-yard strides (three-quarter speed). 2 x 200-yard strides. 2 x 110-yard sprints.

Hill running: 9 x 30-yard strides (half to three-quarter speed).

Dumbbell runs: 5 x 30-yard strides. Make sure to use light dumbbells for this and concentrate on arm position as you run.

Rope skipping: 15 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Tuesday, Saturday—Afternoon Session

Warm-ups: 35 jumping jacks. Run in place for 4 minutes.

Stretching: Hold each stretch twice for 30 seconds.

Karate:

Straight punch—42 per arm
Groin strike—42 per arm
Open-hand strike to face—42 per arm
Roundhouse kick—42 per leg
Front snap kick to the midsection—42 per leg
Front snap kick to the head—42 per leg
Sliding back kick—42 per leg

Basketball: 45 minutes.

Water work:

Run in water—14 minutes
Water karate (kicks and punches)—14 minutes
Modified breast stroke—14 minutes
Power clap and other shoulder and arm work—14 minutes

Stretching: Hold each stretch twice for 30 seconds.

Thursday
Morning and afternoon workouts should be identical to those of Tuesday and Saturday except for the sprinting portion of the morning session. On Thursday mornings substitute the tire pull for hill running. On this seventh week run 9 x 50-yard strides at half speed, pulling a tire with 15 to 20 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 5 x 100-yard strides.

The GAME Training: Why Centering and Grounding Are the Real First Steps in Sports Mastery

In the rush to master the latest techniques, perfect our mechanics, or dive into a new training regimen, it’s easy to overlook the most critical phase of athletic development: centering and grounding. If you're rebooting your approach to sports performance—whether you're an athlete, coach, or student of the game—this concept isn't just philosophical fluff. It's the bedrock for any sustainable, high-performance journey.

As we relaunch this training and strategy blog, it feels only right to begin not with drills or systems, but with mindset and self-awareness—the internal mechanics that too often go untrained.

What Does “Centering and Grounding” Really Mean?

In both Eastern practices and modern sports psychology, centering refers to the process of aligning mind and body into a state of calm, focused readiness. Grounding, on the other hand, is about establishing a stable connection with the present moment, your environment, and your own physical sensations.

Together, centering and grounding create a foundation of clarity and composure—especially under stress. Whether you're preparing to learn a complex movement pattern or making a game-time decision under pressure, that internal steadiness can mean the difference between mastery and inconsistency.

Let’s break it down further.

Why Athletes Struggle Without a Grounded Foundation

When athletes leap straight into high-volume training or complex techniques without laying this groundwork, common issues arise:

• Mental fatigue: Without the tools to reset mentally, athletes burn out faster.

• Injury risk: Lack of bodily awareness leads to poor mechanics and overtraining.

• Stagnation: Plateaus aren’t always physical—sometimes the nervous system and mindset just aren’t prepared for more.

• Overwhelm: Juggling multiple systems, coaches, and training demands becomes chaotic without a central point of focus.

In other words: you can’t build a skyscraper on sand.

The Neurological and Psychological Angle

Sports performance is increasingly recognized as a neuro-physical endeavor. Movement, balance, reaction time, decision-making—all of it is dictated by the nervous system. If your system is dysregulated—e.g., stuck in fight-or-flight mode—you won’t absorb coaching as effectively, nor will you adapt to training with consistency.

Centering activates the parasympathetic nervous system, promoting calm and focus. Grounding enhances proprioception—your body’s sense of where it is in space. Combined, they make your body more “trainable” and your mind more coachable.

How to Practice Centering and Grounding (Practically Speaking)

Here are techniques that athletes at any level can incorporate into their daily routines:

1. Breathwork Before Practice

• Simple drill: 4-4-8 breathing (inhale for 4, hold for 4, exhale for 8).

• Why it matters: Resets the nervous system, reducing anxiety and increasing focus.

2. Body Scan Awareness

• Spend 60 seconds mentally scanning your body from head to toe before training.

• Why it matters: Enhances body awareness, identifies tension or imbalance.

3. Anchoring Rituals

• A pre-practice or pre-game routine (tying shoes a certain way, a specific warmup song, tapping a specific spot on your body) creates mental familiarity and stability.

• Why it matters: Creates a sense of “home” and presence no matter where you are.

4. Grounding Through the Senses

• Briefly tune into each sense: What do you hear, see, feel, smell, taste?

• Why it matters: Pulls attention away from future worries or past failures and into the now.

When Centering Becomes Second Nature

Here’s the real beauty of centering and grounding: once internalized, they stay with you. They become portable skills—usable during timeouts, between reps, or in the seconds before a serve, a swing, or a sprint. The more chaotic the environment, the more they shine.

Consider how elite athletes stay composed under bright lights. It’s not magic—it’s practiced self-regulation. They’ve trained their nervous systems and internal narratives just as intensely as their bodies.

Training for Complexity Starts with Simplicity

Before you tackle sport-specific systems, tactical complexity, or advanced biomechanics, commit to the simplest discipline of all: awareness. An uncentered athlete will misinterpret coaching cues, misjudge spacing, and second-guess decisions. A grounded athlete, on the other hand, learns faster, adapts better, and executes with clarity.

As we explore sports training in deeper layers—strength & conditioning, recovery, skill acquisition, game theory—we’ll return again and again to this internal compass. Because rebooting your game isn’t just about leveling up your workouts; it’s about recalibrating how you relate to the work itself.

So take a breath. Feel your feet. Before you rush forward, go inward. That’s where real performance begins.

Ready to Reboot?

In upcoming posts, we’ll dive into progressive training strategies, mental performance tools, and sport-specific systems. But always remember: the best strategy is useless without a centered mind and grounded body to execute it.

Let this be the new starting line.