Workout SectionWelcome to our workout section. In the past we posted 12 day training schedules. Now, however we simply update this section with various workouts that don't necessarily pertain to a workout cycle. We now leave the scheduling up to you to suit your own needs. Check out our programming structure HERE. Don't just jump straight into the workouts. Read a couple of our guides and exercises first, for a guide to performing the exercises click HERE and also read a little friendly advice about the potency of the method of training you are about to undertake by clicking here. For an explanation of foundational strength development click HERE. _________________________________________________________________ Training Schedule For September 25th 2009 until October 6th 2009It’s about time we had an entire 12 day schedule dedicated to extreme intensity circuit training. There was a time when we thought that this was the ultimate way to increase overall fitness. We have since matured and discovered that it serves a purpose and is great for general conditioning, however it is not the only way to train. The upcoming schedule is a 12 day cycle of purely intense, potent circuit-style sessions designed to boost your general conditioning to cope with other forms of training. Most of this training we refer to as Peripheral Adaptive Endurance. Some of the exercises require the use of rings, they can be purchased for a reasonable price HERE. Please note, the rings I am referring to are NOT professional gymnastics rings. They are simply portable rings used for various conditioning exercises and can be set up anywhere. Also, check out the great price at Amazon for the Concept Two indoor rower. The indoor rower is, in my opinion, the best piece of cardiovascular conditioning equipment available. We often incorporate it into our workout schedule. Why not have one of your own? _________________________________________________________________ 09-09-25 Five rounds for time of… Thrusters x 10 Sumo deadlift high pull x 10 Double unders x 10 Push-ups x 20 _________________________________________________________________ 09-09-26 As many rounds in 20 minutes as you can of… Burpees x 20 10 metre shuttle sprint x 10 _________________________________________________________________ 09-09-27 Complete the following for time… Run 1500 metres 100 squats _________________________________________________________________ 09-09-28 Rest day. _________________________________________________________________ 09-09-29 With a continuously running clock… Complete 1 ring pull-up the first minute, 2 the second minute and so on. Continue as long as you are able to. Then… Complete 1 ring push-up the first minute and continue in the same fashion as for the pull-ups. _________________________________________________________________ 09-09-30 30 muscle-ups for time _________________________________________________________________ 09-10-01 Run 10k and complete 50 squats and 30 push-ups along the way. _________________________________________________________________ 09-10-02 Rest day. _________________________________________________________________ 09-10-03 Five rounds for time of… Row 500 metres Push-ups x 10 _________________________________________________________________ 09-10-04 On the minute for 30 minutes complete… Pull-ups x 5 Burpees x 5 _________________________________________________________________ 09-10-05 Complete the following for time… Snatch x 20 Frog jumps x 20 Mountain climber x 20 Tuck push-ups x 20 10 metre shuttle sprint x 20 Double unders x 20 Kettle bell bear crawl x 30 metres* *To perform a kettle bell bear crawl get in an all-fours position with your bum high in the air and hands supported on two kettle bells. Crawl forward while carrying the kettle bells with each step. _________________________________________________________________ 09-10-06 10 minute burpee test _________________________________________________________________ *************END OF CYCLE**************** _________________________________________________________________ Training Schedule For September 13th 2009 until September 24th 2009I trust that everyone is familiar with awesome physique of the gymnast. The men are powerful, lean and possibly some of the strongest people in the world. The women are graceful, strong, lean, agile and powerful. How is it that they get this way? Well take a look at some of their conditioning strategies. I mean check out their routines, the things they do are amazing. I often incorporate basic gymnastics conditioning into the workout schedule. This helps to create a sense of body awareness, strength, coordination and mechanical efficiency. So in this schedule you may see a few more gymnastics conditioning exercises than usual. Some of the exercises require the use of rings, they can be purchased for a reasonable price HERE. Please note, the rings I am referring to are NOT professional gymnastics rings. They are simply portable rings used for various conditioning exercises and can be set up anywhere. _________________________________________________________________ 09-09-13 Martial arts session: Practice martial arts techniques and combos by either shadow-sparring or using whatever equipment or training partners you have available. 60 minutes. _________________________________________________________________ 09-09-14 Complete the following for time… 100 power-clean thrusters This workout is intended as a strength/power workout more than a MetCon workout. That means you should use a weight that is a struggle to do for more than five reps without resting. _________________________________________________________________ 09-09-15 4 x 400 metres at ¾ pace with 1 minute rest between sets THEN… Run 5k for time. _________________________________________________________________ 09-09-16 Rest day. _________________________________________________________________ 09-09-17 As many rounds in 30 minutes as you can of… Martial arts four-strike shadow combo x 10 Handstand walk x 10 metres Cartwheel x 10 Forward roll x 10 _________________________________________________________________ 09-09-18 Weighted single-leg squat x 5 each side Bent-over row x 5 Single-arm push-up x 5 each side Overhead dumbell press x 5 Two rounds, no regard for time, rest as necessary to get the most out of each set. _________________________________________________________________ 09-09-19 Five rounds of the following for time… Scissor jumps x 20 Burpees x 10 Double unders x 20 Ring push-ups x 10 (push-ups with hands on rings) _________________________________________________________________ 09-09-20 Rest day. _________________________________________________________________ 09-09-21 Practice the following (or modified versions) for a total of 60 minutes… Ring dips Handstands/hand-springs Inverted ring pull-ups Planche variations _________________________________________________________________ 09-09-22 10 rounds of… Front squat x 3 Ring pull-ups for max reps Ring push-ups for max reps. No regard for time, it’s a strength workout. _________________________________________________________________ 09-09-23 SHUTTLE SPRINT PYRAMID Complete the following for time… 10 metre shuttle sprint x 2 Push-up x 2 10 metre shuttle sprint x 4 Push-up x 4 Continue in the same fashion up to 20 then back down to two. _________________________________________________________________ 09-09-24 With a continuously running clock… Complete one burpee the first minute, two the second etc. Continue as long as you are able. _________________________________________________________________ *************END OF CYCLE**************** _________________________________________________________________ Training Schedule For August 29th 2009 until September 9th 2009The following training schedule is largely focused on functional training, even more so than our regular schedule. As a result there may be a few things that are not outlined in our exercises guide. Such items will be briefly explained in the workout for that day. This schedule builds upon the non-specific endurance and power-endurance that we began to build in the last schedule. The Naked Warrior
_________________________________________________________________ 09-08-29 Practice doing handstands from both a dynamic, standing position and from a frog stand. If you are already proficient at handstands then practice gymnastics style hand-springs. 45 minutes. _________________________________________________________________ 09-08-30 Dumbell complex. A complex is a set of dumbell exercises performed without rest and without putting the dumbells down between exercises. Set the dumbells to a weight that will challenge you on all of the prescribed exercises. Pistols (single leg squats) x 5 (each side) Push-up/row combo x 20. This is a push-up performed while holding dumbells resting on the floor. At the top of each push-up lift the dumbell off the floor and pull your elbow as high as possible. Alternate arms on each rep. Overhead press x 10 Double dumbell thrusters x 10 Rest 2 minutes then repeat for a total of five rounds. _________________________________________________________________ 09-08-31 For the following run, load a backpack with 20-30kg of weight and wear heavy clothing. Alternatively you could use a weight vest, however a pack is preferred due to the weight distribution. Run 10 minutes Brisk walk 5 minutes Repeat for a total of one hour. _________________________________________________________________ 09-09-01 Rest day. _________________________________________________________________ 09-09-02 The following workout is aimed at power-endurance. There is one exercise you may not be familiar with. It’s a burpee broad jump. If you don’t know what a normal burpee is then consult the exercise guide. A burpee broad jump is a burpee performed normally until the jump phase, where instead of jumping straight up and clapping at the top you jump forward as far as possible. Five rounds for time… Burpee broad jumps x 50 metres Bear crawl back 50 metres _________________________________________________________________ 09-09-03 Bench press for 21-15-9-5-3-1-1-1 reps. Record the loads used. _________________________________________________________________ 09-09-04 In a heavy t-shirt and heavy pants… Swim 2k for time. Then tread water for 5 minutes. _________________________________________________________________ 09-09-05 Rest day. _________________________________________________________________ 09-09-06 Parkour session. Go out and perform parkour skills at your own level. _________________________________________________________________ 09-09-07 Five rounds for time of… Maximum push-ups Maximum pull-ups Bench press at bodyweight Bent over row at bodyweight Record time and total number of repetitions completed in each set. _________________________________________________________________ 09-09-08 Sprint 100 metres Immediately hold your breath for 30 seconds Rest 10 seconds and repeat for a total of 8 rounds. _________________________________________________________________ 09-09-09 Complete the following for time… Overhead walking lunge x 50 metres Commando crawl x 50 metres An overhead walking lunge is a walking lunge performed with a barbell, dumbells or kettle bells held overhead with locked elbows. Choose a weight that is challenging like 25-40kg depending on strength level. _________________________________________________________________ *************END OF CYCLE**************** _________________________________________________________________ Training Schedule For August 15th 2009 until August 26th 2009The following training schedule is largely focused on endurance, power-endurance and strength-endurance. This is the beginning of an ascending development of overall endurance in all fitness domains. Please note that this schedule incorporates a fair bit of kettlebell training. It is advised that you either get some kettlebells or use dumbells. Keep in mind that kettlebells are specifically designed for dynamic movement, so they are best suited to any work recommending kettlebells specifically. You can get a basic set from Dragon Door by clicking the banner below.
_________________________________________________________________ 09-08-15 Kettlebell snatch x 100 (total) Focus mainly on technique with less regard for time. _________________________________________________________________ 09-08-16 Complete the following for time… Kettlebell or dumbell thrusters 10 x 5 each side, alternating. Push-ups (maximum). Record number of push-ups. Pull-ups (maximum). Record number of pull-ups. Single leg squats 5 x 5 each side, alternating. _________________________________________________________________ 09-08-17 Complete the following for time… Squats x 100 Run 1500 metres Squats x 100 _________________________________________________________________ 09-08-18 Rest day. _________________________________________________________________ 09-08-19 500 kettlebell swings for time. _________________________________________________________________ 09-08-20 Deadlift for 1-1-1-1-1-1-1-1-1-1 reps. _________________________________________________________________ 09-08-21 As many rounds in 20 minutes as you can of… Double unders x 10 Power-clean thrusters x 3 (heavy) Burpees x 5 Then later… Run 5k. _________________________________________________________________ 09-08-22 Rest day. _________________________________________________________________ 09-08-23 Cycle 50k Record total time. _________________________________________________________________ 09-08-24 Complete the following for time. Do not move on to the next exercise until all reps from the previous one are completed. Take as many sets as needed. 200 pull-ups 300 push-ups 400 squats _________________________________________________________________ 09-08-25 1000 single kettle bell swings for time _________________________________________________________________ 09-08-26 Run 10k. _________________________________________________________________ *************END OF CYCLE**************** _________________________________________________________________ ***FOUNDATIONAL STRENGTH PROGRAMME***Beginning June 15th 2009 _________________________________________________________________ DetailsDuration: 8 Weeks. Focus: Foundational strength and power development. Instructions: This programme will run for eight weeks. The training cycle will still be 12 days in duration. This will consist of a 9 day structure with a 3 day rest period before resuming again. Cycle Structure: Day 1 = strength 1, day 2 = power/sprint, day 3 = strength 2, day 4 = power/sprint, day 5 = strength one, day 6 = power/sprint, day 7 = strength two, day 8 = power/sprint, day 9 = metabolic conditioning (high intensity cardio), 3 days rest then repeat cycle with increased weight. Progression Structure: Choose a weight that is approximately 75% of your maximum and begin with 5 reps of each exercise for each set. Increase reps each session on the same weight until you reach 8 reps each, then increase the weight and start back at 5 and repeat the process. ________________________________________________________________ STRENGTH ONE - Pulling movements Deadlifts x 2 sets Bent over row x 2 sets Upright row x 2 sets Snatch x 2 sets Power cleans x 2 sets ________________________________________________________________ SPRINT/POWER SESSION Squat jumps x 5 30 metre sprint Tuck jumps x 5 30 metre sprint Single leg bounds x 5 (each leg) 30 metre sprint Complete the entire workout twice with 30-60 seconds rest between each exercise. _________________________________________________________________ STRENGTH TWO - Pushing movements Deep lunge x 2 sets Bench press x 2 sets Overhead press x 2 sets Thrusters x 2 sets _________________________________________________________________ METABOLIC CONDITIONING This is a metabolic conditioning workout of your own choice. Keep it to under 30 minutes at the highest possible intensity. _________________________________________________________________ From here simply repeat the workouts in the order shown in the details. Complete 8 weeks total on the programme. If you have not yet read the instructions please do. If not you will not know how the programme is structured and your results will suffer. This is not some random collection of workouts. Once we have finished this programme we will be posting workouts on the regular schedule. _________________________________________________________________ Training Schedule For May 29th 2009 until June 9th 2009Up to 50% off at the Shopadidas.com Outlet! _________________________________________________________________ 09-05-29 10 x 100 metre sprints _________________________________________________________________ 09-05-30 Barbell Lunge x 10 (each leg) Bent over row x 10 Bench Press x 10 Overhead press (military press) x 10 Record the loads used. _________________________________________________________________ 09-05-31 Complete as many Burpees as you can in 10 minutes. _________________________________________________________________ 09-06-01 Rest day. _________________________________________________________________ 09-06-02 Tuck jumps x 5 Squat jumps x 5 Rest exactly 90 seconds between sets. Repeat 10 times. _________________________________________________________________ 09-06-03 Back squat for 5-5-5-5-5 reps. Record the loads used. _________________________________________________________________ 09-06-04 Complete three rounds for time of… 10 metre shuttle sprint x 10 Push-ups x 20 Scissor Jumps x 10 Pull-ups x 7 Burpees x 10 _________________________________________________________________ 09-06-05 Rest day. _________________________________________________________________ 09-06-06 Run 400 metres x 5 Rest 2 minutes between each lap. Record individual times. _________________________________________________________________ 09-06-07 Complete 200 push-ups in the shortest time possible. _________________________________________________________________ 09-06-08 Complete as many rounds in 20 minutes as you can of… Bent over row x 5 Push-press x 5 Squat Jumps x 5 Dumbell Snatch x 5 (each side) _________________________________________________________________ 09-06-09 20 x 50 metre sprints. _________________________________________________________________ *************END OF CYCLE**************** _________________________________________________________________ Training Schedule For May 15th 2009 until May 26th 2009Up to 50% off at the Shopadidas.com Outlet! _________________________________________________________________ 09-05-15 Practice Olympic lifts (snatch, clean and jerk and related movements) focussing on form. 60 minutes. _________________________________________________________________ 09-05-16 Deadlift for 21-15-9-5-3-1-1-1-1-1 reps & Overhead barbell press (military press) for 5-5-5-5-5 reps Record loads used. _________________________________________________________________ 09-05-17 Complete as many rounds in 20 minutes as you can of… Power-clean x 5 Dumbell thruster x 5 _________________________________________________________________ 09-05-18 Rest day. _________________________________________________________________ 09-05-19 Set up 5 obstacles like chairs or hurdles. Then jump over each, land then drop into a forward roll. Practice this for 30 minutes. _________________________________________________________________ 09-05-20 Front squat for 10-10-10-10-10-10-10 reps. Record loads used. _________________________________________________________________ 09-05-21 Complete three rounds for time of… Sumo deadlift high-pull x 10 Squat jump x 10 Thruster x 5 Barbell lunge x 10 (each leg) Push-up x 20 Squat x 30 Pull-ups x 10 _________________________________________________________________ 09-05-22 Rest day. _________________________________________________________________ 09-05-23 Practice spinning kicks for 30 minutes. _________________________________________________________________ 09-05-24 Bench press for 21-15-9-5-3-1-1-1-1-1 reps. Record loads used. _________________________________________________________________ 09-05-25 Complete the following for time… Squat x 50 Run 400 metres Squat x 50 Run 400 metres _________________________________________________________________ 09-05-26 60 minutes of yoga. _________________________________________________________________ *************END OF CYCLE**************** ________________________________________________________________ Training Schedule For May 2nd 2009 until May 13th 2009 ________________________________________________________________ 09-05-02 Handstand practice 45 minutes ________________________________________________________________ 09-05-03 Back squat for 15-9-5-3-1-1-1 reps Record loads used ________________________________________________________________ 09-05-04 Complete the following for time… Snatch x 20 Squat jump x 20 Power-clean thruster x 20 Tuck jump x 20 Split jerk x 20 Squat jump x 20 Push-press x 20 Tuck jump x 20 Power-clean x 20 Squat jump x 20 ________________________________________________________________ 09-05-05 Rest day ________________________________________________________________ 09-05-06 Continuous shadow sparring for 30 minutes. Use hands, feet, elbows, knees and every other tool available. ________________________________________________________________ 09-05-07 Bent over row for 5 sets of 5 reps. Record loads used. ________________________________________________________________ 09-05-08 Run 5 km ________________________________________________________________ 09-05-09 Rest day. ________________________________________________________________ 09-05-10 Snatch for 1-1-1-1-1-1-1-1-1-1-1-1-1 reps Record loads and focus on perfect technique. ________________________________________________________________ 09-05-11 Complete as rounds in 20 minutes as you can of… Chin-ups x 10 Push-ups x 20 Squats x 40 ________________________________________________________________ 09-05-12 Complete the following for time… Run 1500 metres Indoor row 1500 metres ________________________________________________________________ 09-05-13 Rest day ________________________________________________________________ *************END OF CYCLE************** ________________________________________________________________ Training Schedule For… 15th of April 2009 - 26th of April 2009 ________________________________________________________________ 09-04-15 As many rounds in 20 minutes as you can of… Sumo Dead lift high pull x 10 Push press x 10 ________________________________________________________________ 09-04-16 Barbell lunge for 5 - 5 - 5 - 5 - 5 reps Record loads ________________________________________________________________ 09-04-17 Complete three rounds of the following for time… Push-ups x 20 Squats x 40 10 metre shuttle sprints x 10 Power slam (bag) x 10 Burpees x 10 Scissor jumps x 20 Push-press x 10 ________________________________________________________________ 09-04-18 Rest day ________________________________________________________________ 09-04-19 Shadow sparring and random skills. Practice kicks, hand strikes, jumps, cartwheels, handstands, flips etc. for 45 minutes. ________________________________________________________________ 09-04-20 German Volume Training Session Choose a weight you could bench press for 20 reps, then perform the following… Bench press 10 sets of 10 Record load ________________________________________________________________ 09-04-21 Complete the following on a concept 2 rower or similar… One minute maximum effort x 10 with 20 seconds rest between each interval. Set the rower up for the intervals and record the metres rowed for each. At the end work out the average metres rowed by adding them all together and divide by 10. ________________________________________________________________ 09-04-22 Rest day. ________________________________________________________________ 09-04-23 Choose one gymnastics or acrobatic move and practice for 30 minutes. ________________________________________________________________ 09-04-24 Dead lift for 21 - 15 - 9 - 5 - 3 - 1 - 1 - 1 - 1 - 1 reps Record loads. ________________________________________________________________ 09-04-25 Oh My! Perform all of the prescribed reps for each exercise before moving on to the next exercise. Record time… Pull-ups x 200 Push-ups x 300 Sit-ups x 400 Single leg squats x 100 (50 each leg) ________________________________________________________________ 09-04-26 Rest day. ________________________________________________________________ *******************END OF CYCLE*********************** Return to top for new cycle. _________________________________________________________________ Schedule for... 3rd of April 2009 - 14th of April 2009 _________________________________________________________________ 09-04-03 Complete the following for time… Medball overhead toss (soccer throw-in style) until you reach 100 metres Sprint up and back (2 x 100m) Medball thrusters (wall ball) x 150 Push-ups x 50 Scissor jumps x 100 Double unders x 20 _________________________________________________________________ 09-04-04 Complete the following for time… Chin-ups x 100 Push-ups x 200 Squats x 300 _________________________________________________________________ 09-04-05 Complete as many rounds in 20 minutes as you can of… Sprint 50 metres x 5 with burpee x 1 after each sprint then Single leg squats x 5 each leg _________________________________________________________________ 09-04-06 Rest Day. _________________________________________________________________ 09-04-07 Complete 3 rounds for time of the following… Split jerk x 25 Pull-ups x 25 Run 400 metres _________________________________________________________________ 09-04-08 Complete as many rounds as you can in 30 minutes of… Single leg squats x 10 each leg Single arm push-ups x 5 each arm Squats x 30 Push-ups x 15 _________________________________________________________________ 09-04-09 Practice the following for prescribed reps… Spinning kicks x 50 (each leg), jump over 3 chairs in a row x 20, handstand to L-sit or frog stand to handstand x 20 _________________________________________________________________ 09-04-10 Rest Day. _________________________________________________________________ 09-04-11 Practice cartwheels, handstands and flips/rolls for 45 minutes to increase dynamic body awareness. _________________________________________________________________ 09-04-12 Deadlift for 21-15-9-5-3-1-1-1-1 Record loads _________________________________________________________________ 09-04-13 “Rainbow” Complete 10 rounds for time of… Burpees x 6 Squat jumps x 6 Scissor Jumps x 6 Tuck jumps x 6 Clean and jerk x 3 _________________________________________________________________ 09-04-14 Rest Day. _________________________________________________________________ ***************END OF CYCLE *************** Return to top of workout section to start the new training schedule. _________________________________________________________________ OLD WORKOUT SECTION FORMAT The WorkoutsThursday, March 19th 2009 ________________________________________________________________ 00011 Complete as many rounds in 20 minutes as you can of... 10 metre shuttle sprints x 10 Powercleans x 5 ________________________________________________________________ 00010 PET (Personal Evolution Total) Back squat equalling bodyweight Pull-ups Bench press equalling 50% of bodyweight Overhead press equalling 30% of bodyweight Record the totals for each ________________________________________________________________ Friday, March 13th 2009 ________________________________________________________________ Periodised Strength and Conditioning Stage Two, Volume and Foundations Two Welcome to the second stage of Periodised Strength and Conditioning. In this stage we will begin adding some rowing movements. The repetition speed should be alternated for each of your three workouts per week. Day one is extra slow, day two is moderate, day three is fast and explosive but still using good form. Body weight squat Tabata A Tabata is a protocol for accomplishing high volume in a short space of time. Perform squats for 20 seconds of effort followed by 10 seconds of rest. Do a total of 8 intervals with only the prescribed 10 seconds rest between efforts. Don't count reps, it's not as important as sticking to the time. Pull-ups x 50 total Bent over dumbell row pyramid Choose a pair of dumbells that you could lift for 20 reps. Then do two reps followed by about 15 seconds rest, then four reps, rest, six reps and so on up to ten and then eight and so on back to two. Push-ups x 120 total ________________________________________________________________ GREASE THE GROOVE Greasing the groove means performing a certain exercise for a certain number of reps throughout the course of a day or week. Grease the groove by doing 100 single leg squats, 100 single arm push-ups and 300 pull-ups over the course of a day. ________________________________________________________________ 00009 Perform 20 x 100 metre sprints. Walk back to the start line after each rep and start each sprint immediately. ________________________________________________________________ 00008 Perform 10 rounds of the following for time... Swim underwater as far as possible 20 x push-ups ________________________________________________________________ 00007 ULTIMATE MEDBALL Get a heavy medicine ball and stand 15 metres from a partner. Toss thew medicine ball to each other at as fast a pace as possible then run 400 metres. Do three rounds total. ________________________________________________________________ 00006 CHALLENGE Perform a standard beep test and record your level. ________________________________________________________________ Tuesday, March 10th 2009 ________________________________________________________________ 00005 Complete the following for time... Squat jumps x 10 Sprint 100 metres Burpees x 10 Sit-ups x 30 Sprint 100 metres Push-ups x 20 Scissor jumps x 10 ________________________________________________________________ Monday, March 9th 2009 ________________________________________________________________ 00004 Perform as many rounds as you can in 40 minutes of... Push-press x 10 Pull-ups x 10 Push-ups x 20 Squat jumps x 10 ________________________________________________________________ Saturday, March 7th 2009 ________________________________________________________________ Stay tuned later in the week for part two of the periodised strength series. ________________________________________________________________ 00003 15 Minute Burpee test Compare this to Sunday 14th of December's test if you did the burpee test then. Perform as many burpees as you can in 15 minutes ________________________________________________________________ 00002 Perform flat out sprints for time of the following distances with little rest between each sprint... 10 metres x 2 20 metres x 2 50 metres x 2 100 metres x 2 50 metres x 2 20 metres x 2 10 metres x 2 ________________________________________________________________ 00001 Perform 10 rounds of the following for time... Squat jumps x 5 50 metre sprint ________________________________________________________________ Wednesday, March 4th 2009 ________________________________________________________________ Olympic snatch with sets of the following reps... 1-2-3-4-5-4-3-2-1 ________________________________________________________________ "REDEMPTION" Use a Concept 2 rower to perform this workout. Set intervals to one minute and complete the following without rest... One minute max row Maximum Push-ups Complete as many rounds as possible in 20 minutes ________________________________________________________________ Sunday, March 1st 2009 ________________________________________________________________ Periodised Strength and Conditioning Stage One, Volume and Foundations The first stage of building superior strength is building a solid foundation. We will start with some basic callisthenics exercises performed with correct form. This session should be performed three times per week for three weeks. Repetition speed is extra slow. Here's the workout... Bodyweight squats x 100 total reps in as few sets as it takes. Pull-ups x 50 in as few sets as possible. Push-ups x 100 in as few sets as possible. ________________________________________________________________ Complete as many rounds as you can in 20 minutes of the following... Power-cleans x 5 Squat jumps x 5 Push-ups with feet raised, hands on ball x 5 ________________________________________________________________ Complete 10 rounds for time of... Burpees x 5 Pull-ups x 5 ________________________________________________________________ Saturday, February 14th 2009 ________________________________________________________________ Over the coming weeks we will be posting a periodised strength and conditioning programme. This is in addition to our regular weekly workouts. Keep your eye on this section for further details. ________________________________________________________________ Perform this workout once per week. Increase the weight you use every session by a small increment. This is a simple progressive strength workout that covers every muscle in the body. Lifting speed: 6 seconds up, 6 seconds down. Intensity: Muscular Failure Repetition range: 8-12 Dumbell squat x 2 sets Pull-ups x 2 sets Push-ups x 2 sets Overhead presses x 2 sets Superset: Hammer curl and dumbell tricep extension x 2 sets ________________________________________________________________ Sunday, February 1st 2009 ________________________________________________________________ Complete as many rounds in 20 minutes as you can of... Push-press x 5 Squat jumps x 5 ________________________________________________________________ The following is a strength and muscle gain workout with no time restrictions. Complete the circuit that follows. Each repetition should be completed at an extra slow pace (ie. 6 seconds down, 6 seconds up). Have only short rests throughout. Front squat x 10 Bent over row x 10 Pull-ups x 5-10 Dumbell flyes x 10 Push-ups x 10 Overhead dumbell press x 10 ________________________________________________________________ If you are familiar with the Tabata protocol you will recognise this as being similar except without the exact timing. On a 100 metre (approx) field or track... Sprint the full 100m, turn at the end and immediately sprint back to the start. Walk or jog slowly to the other end and repeat. Do this 12 times with only the above-mentioned recovery. This workout is applicable to endurance athletes and others using various energy systems. ________________________________________________________________ Another Tabata workout for those with access to a concept two rower or similar. Set up the rower for intervals of 20 seconds with 10 seconds recovery. Complete 10 intervals pushing yourself as hard as possible for each 20 second interval. ________________________________________________________________ Sunday, January 25th 2009 ________________________________________________________________ Perform the following strength workout without consideration of time. Complete all reps at a very slow speed. The reason being that this focuses on maximum strength as opposed to explosive power. The exercises are in pairs. This means they should be done as super-sets, which is simply performing the first exercise followed by the second with no rest, then a short rest before continuing. PAIR ONE Deep dumbell squats x 10 Pull-ups x 5-10 PAIR TWO Deep front squat into slow overhead press x 10 Push-ups with legs raised or handstand push-ups x 10 ________________________________________________________________ Perform 10 sets of the following in the shortest possible time... 20 metre sprint Squat jumps x 10 ________________________________________________________________ This workout is a practise session aimed at increasing ability for body-weight/gymnastics strength exercises. Single leg squat practice; do several sets with the emphasis on going as deep as possible. Two-point push-up practise; simply practise doing these with perfect form, sets and reps are not important. Single arm pull-ups; practise doing partial, full or eccentric single arm pull-ups at a slow speed. Handstands from frog stand; perform frog stands and try to slowly extend your legs up into a full handstand. ________________________________________________________________ Train your body to utilise oxygen more efficiently by doing what you likely did as a child in the local swimming pool. Done frequently it's almost as good for aerobic fitness as living at altitude... In a pool, kick off the wall underwater and swim under the water as far as you can before you need to come up for air. Repeat this 20 times with rests in between. ________________________________________________________________ Sunday, January 18th 2009 ________________________________________________________________ Complete as many rounds as you can of the following in 20 minutes... Pull-ups x 7 Single arm push-ups x 5 (each arm) Single leg squats x 5 (each leg) Burpees x 6 Squat jumps x 6 Scissor jumps x 6 Tuck jumps x 6 Snatch x 3 Frog jumps x 5 Power cleans x 3 ________________________________________________________________ Sunday, January 11th 2009 ________________________________________________________________ Rationale: This is an assault run. An assault run is basically a military style run designed to overload the body throughout the duration of the run with the engagement of other movement patterns and energy systems. Perform a 30-60 minute run and complete the following tasks during the run... 50 push-ups 20 pull-ups 20 squat jumps 20 burpees 100 lunges Do this workout without any rest along the way. ________________________________________________________________ FITNESS CHALLENGE Rationale: Yet another fitness test designed to test your physical and psychological limits. This one is a test of muscular endurance. Each exercise is to be performed without pausing at any stage during the maximum effort. Maximum squats (body weight) Maximum pull-ups Maximum push-ups Maximum sit-ups (do not anchor feet) ________________________________________________________________ Rationale: This is a workout involving swimming. It uses much of the same protocol of other workouts. The reason for a swimming workout is that swimming is often a neglected part of fitness training. Swimming is a natural motion and is a great way to regulate your respiratory system and condition you to relax during physical exertion. Easy swim 200 metres 5 x 50 metre swim sprints Easy swim 200 metres ________________________________________________________________ Rationale: Basic, high intensity PAE workout. Complete the following workout in the shortest time possible. 50 metre sprint Push-ups x 20 50 metre sprint Squats x 30 50 metre sprint Burpees x 10 50 metre sprint Frog jumps x 10 Run one kilometre (a little over half a mile) ________________________________________________________________ Monday, January 5th 2009 ________________________________________________________________ Rationale: Muscular strength and endurance circuit. Complete as many rounds in 40 minutes as you can of Pull-ups x 10 Frog jumps x 10 Push-ups x 20 Thrusters x 10 Squats x 30 Power-cleans x 10 ________________________________________________________________ Rationale: Hyper-intensity workout. Complete as many rounds in 20 minutes as you can of Snatch x 5 Pull-ups x 10 Tuck jumps x 10 ________________________________________________________________ Rationale: The idea of this workout is to push yourself as hard as you can for each round then rest in between. The rounds should be set to a timer. Complete each of the following pairs for 5 minutes each. Do as many as you can for each separate pair within each 5 minute period then rest in between. ONE 10 metre Bear crawl x 4 10 metre Shuttle sprint x 10 TWO "Cindy"... 5 pull-ups 10 push-ups 15 squats THREE Frog jumps x 10 Burpees x 10 FOUR Power-cleans x 10 Squat jumps x 10 ________________________________________________________________ Rationale: Fitness test. Pick a block or an oval to run laps that you will have access to regularly or at least some time in the future. Run as many laps as possible in 8 minutes. This is a fitness test so the aim is to push yourself as hard as you can. ________________________________________________________________ Monday, December 29th 2008 ________________________________________________________________ Rationale: Complete overload of various muscles. This is a great PAE workout. Perform as many rounds in 20 minutes as you can of 4 x 10 metre bear crawl 10 x 10 metre shuttle sprints ________________________________________________________________ Rationale: Basic high intensity PAE workout. This workout will develop great power and sprinting ability. Perform 30 50 metre sprints with 20 seconds rest between each sprint. ________________________________________________________________ Sunday, December 21st 2008 ________________________________________________________________ "Stone the Crows" Rationale: Peripheral Adaptive Endurance training at its finest. This workout demonstrates a perfect workout that focusses primarily on pure physiological capacity. Perform as many rounds in 60 minutes as you can of Snatch x 5 Squat jumps x 10 Snatch x 5 Scissor jumps x 10 Snatch x 5 Tuck jumps x 10 Push-ups x 10 Pull-ups x 5 10 metre bear crawl x 4 ________________________________________________________________ CHALLENGE: Maximum muscular endurance. Rationale: This is a challenge of muscular endurance using some common movements. Maximum pull-ups (kipping allowed) Maximum push-ups Maximum sit-ups Each exercise is to be performed with no pauses or rests at any point in the movement. Complete the circuit 3 times and record a) the reps completed each time and b) the time it takes to complete the 3 rounds. ________________________________________________________________ Rationale: Hyper-intensity workout designed to train for maximum anaerobic capacity. Complete 4 separate 5 minute maximum efforts of... 10 metre shuttle sprints x 10 Burpees x 10 Rest for one or two minutes between each five minute effort. ________________________________________________________________ Sunday, December 14th 2008 ________________________________________________________________ Rationale: Super high intensity Peripheral Adaptive Endurance training workout. Great for fighters and dynamic sports. Also applicable to the individual non-athlete. Pyramid 2 reps at a time from 2 up to 10 and back to 2 for each exercise. Work through the exercises in the order shown. Record your time. Push-ups Squats Breakdancer Scissor Jumps Bear crawl x 10 metres (crawling on hands and feet like an animal) 10 Metre shuttle sprint ________________________________________________________________ Rationale: Running workout designed to condition all energy systems, even for non runners. Jog 10 minutes Pace run 5 minutes Jog 5 minutes Sprint 30 seconds Jog 90 seconds Pace run (ascending speed) 5 minutes Jog 5 minutes ________________________________________________________________ Rationale: PAE workout with components of coordination and balance. Bring it on burpees using hand combos x 10 Alternating spinning kicks x 10 Leg lowers x 10 As many rounds as you can for 20-30 minutes. ________________________________________________________________ Rationale: Complete overload of velocity and power. Pattern conditioning for faster muscle contractions. 10 x metre sprints 6 squat jumps in between each sprint 10 x 20 metre sprints 6 travelling tuck jumps between each sprint 5 x 50 metre sprints 6 squat jumps between each sprint 5 x 100 metre sprint 6 travelling tuck jumps between each sprint ________________________________________________________________ Rationale: Random volume overload. As many repetitions of each of the following exercises in 60 minutes as possible in any order and sequence you please.... Squats Lunges Push-ups Chin-ups Burpees ________________________________________________________________ Rationale: Hyper-intensity to the max. Really push yourself on this one. 10 metre shuttle sprint x 10 10 metre bear crawl x 4 As many rounds as possible in 20 minutes. ________________________________________________________________ CHALLENGE: 15 minute burpee test. Perform as many burpees as you can within 15 minutes. Take as many breaks as you need but remember to push yourself, this is a challenge. ________________________________________________________________ Rationale: Strength and stability endurance. Single leg squat x 5 Single arm/two point push-up x 5 As many rounds as possible within 30 minutes. ________________________________________________________________ Rationale: Neurological activation of maximum number of muscle fibres for increased production of power. Super-heavy deadlift x 3 }3 setsSquat jumps x 6 Snatch x 5 }3 setsTuck jumps x 5 Power-clean and press }3 setsSquat and tuck jump (in one) Explosive sit-ups x 30 ________________________________________________________________ Sunday, December 7th 2008 ________________________________________________________________ SIMPLE STRENGTH CIRCUIT Rationale: In order to cause adaptations in muscle tissue and neurologically for strength development, there must be sufficient stimulus for the body to overcome. This is a high volume circuit developed through working with Eastern European strength athletes. Note that there are no machines and each exercise is carefully chosen for it's functional strength development and movement pattern. You will need either a medium sized punching bag (for lifting), a sand bag or potato sack filled something heavy yet mouldable. If you haven't got access to any of these you can use a barbell or even the weight of a person. Walking bag lunges (lunges with the bag on your back) x 50 Chin-Ups x 10 Push-Ups (or single arm push-ups) x 20 Hand-Stand Attempts from frog-stand (or hand stand push-ups) x 10 Ab-Superset (10 leg lowers and 10 sit-ups) Repeat the circuit 5-10 times through in it's exact order with zero to minimal rest between each exercise. ________________________________________________________________ Saturday, December 6th 2008 ________________________________________________________________ Advanced Cindy Rationale: This is a modified version of the crossfit workout "Cindy". Cindy is as follows; 5 pull-ups, 10 push-ups and 15 squats for as many rounds as possible in 20 minutes. So here is the advanced version. Pull-Ups x 7 Single Arm Push-Ups x 5 (each arm) Scissor Jumps x 20 Repeat the sequence as many times as possible in 30 minutes and record the number of rounds completed. ________________________________________________________________ Rationale: More PAE. This is a perfect workout for dynamic team sports such as rugby, as are most PAE workouts. Travelling lunges (alternate legs in a walking fashion) x 30 Tuck Push-ups x 10 Squat Jumps x 10 Breakdancer x 20 10 metre shuttle sprints x 10 Chin-ups x 5 Perform the exercises in sequence for 40 minutes with as little rest and as much intensity as possible. ________________________________________________________________ PYRAMID PUSH-UP SHUTTLE Rationale: This is perfect for Peripheral Heart Action and allows for great interchangable endurance that provides a good base for specific training. 10 metre shuttle sprints x 2 Push-ups x 2 10 metre shuttle shuttle sprints x 4 Push-ups x 4 Keep pyramiding up to 20 each and then back down to 2 and back up to 20 and so on for 30 minutes. CAUTION: This is extremely intense if done with no rest in between each exercise. Adapt the intensity to suit your health and fitness level. Feel free to push yourself if there is no limiting health condition. ________________________________________________________________ Sunday, November 30th 2008 ________________________________________________________________ Rationale: This is a hardcore Peripheral Adaptive Endurance Workout. Chin-Ups x 10 Bent Over Row x 10 Breakdancer x 40 Lunges x 20 Scissor Jumps x 20 Wide Gymnast Push-ups x 20 10 metre shuttle sprints x 20 Tuck Push-ups x 10 Squat Jumps x 10 Burpees x 10 Powerslam x 10 Perform this sequence as many times as possible for 60 minutes. It is advised to write down all the exercises on a piece of paper and carry it with you during the workout so you can keep track of all the exercises. ________________________________________________________________ Sunday, November 23rd 2008 ________________________________________________________________ "Tickled Pink" Rationale: This is a classic high intensity endurance training workout. Power Cleans x 5 Squat Jumps x 5 Push Press x 5 Tuck Jumps x 5 10 metre Shuttle Sprint x 10 Perform each of the above using a challenging weight, one after the other with as little rest as possible. Do as many rounds as possible in 1 hour. To adjust, you can simply add time to no more than 90 minutes or subtract time doing as little as 20 minutes. However 1 hour is ideal for the sort of gains intended. ________________________________________________________________ Saturday, November 22nd 2008 ________________________________________________________________ “Art of War” Rationale: This is a high intensity workout designed to facilitate both a maximum amount of energy consumption and to develop power endurance. This is a classic workout to demonstrate how metabolic conditioning is achieved. Powerslam x 10 Bring it on Burpees x 10 As many rounds for possible for preset time period. Generally 20 or 30 minutes. Record the number of rounds performed. ________________________________________________________________ Rationale: This is a lower intensity workout that can be used to break up your routine. Sometimes you may find yourself in an over-trained or fatigued state, aerobic workouts are a great way to still get a workout and at the same time recover from hard and intense training. For an intense workout, simply add intensity to this workout, it can be adjusted as needed. Squats x 10 Push-Ups x 10 Lunges x 10 (each leg) Side Bridge x 10 Do three rounds of the above in slow, strict form, then…. Steady run for 45-60 minutes, then…. Sit-Ups x 10 Leg Lowers x 10 ________________________________________________________________ “Gut Busta” Rationale: This is purely power and power endurance. This is a high intensity workout that will enhance anaerobic capacity, power and basic agility. Clap Push-Ups x 6 Burpees x 6 Squat Jumps x 6 Scissor Jumps x 6 Tuck Jumps x 6 Do each exercise consecutively with minimal rest. Perform as many rounds as possible in preset time period. Generally 20-30 minutes. Record the number of rounds performed. ________________________________________________________________ A CLASSIC VOLUME TRAINING WORKOUT Rationale: This is an adaptation of German volume training. Basically the idea is to produce maximum recruitment of motor units within the muscle for the maximum amount of stimulus. This aids in strength, muscle gain and strength-endurance. Lunges x 100 (each leg) Chin-Ups x 100 Push-Ups x 100 Bent Over Row x 100 Leg Lowers x 100 Perform the required number of reps for each exercise before moving on to the next exercise. Do no more than 10 reps in a single set and keep rests short. Use strict form and no momentum in your lifts. As you get stronger you may want to add weight to some of the exercises or perform single arm push-ups and chin-ups in alternating fashion. ________________________________________________________________ Return to our home page from the workout section |
