WORKOUT OF THE WEEK ARCHIVE

Ask strength and conditioning questions or share your knowledge.
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Buddha
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Location: Yorkshire

Re: WORKOUT OF THE WEEK ARCHIVE

Postby Buddha » Thu Jul 11, 2013 9:11 pm

DENSITY WORKOUT - 20 MINS

To keep it interesting the workout has a slightly different routine for the first 10 minutes and the last 10 but it is one continuous workout. Start doing routine 1 then once 10 mins is up finish that round (as a pose to stopping mid round to change) and then begin the next one using routine 2 and finish the remainder of the workout using that routine.

10 MINUTES OF ROUTINE 1...
5 x MAN MAKERS (I used two 11kg/25lb DBs
10 x BOX OR TUCK JUMPS
10 x MB SLAMS
20 x JUMPING JACKS

10 MINUTES OF ROUTINE 2....
5 x PULL UPS
10 x DOUBLE DB SWINGS (a good conditioning weight, I used two 11kg/25lb DBs)
10 x BOX OR TUCK JUMPS
20 x JUMPING JACKS
'It would have to be beautiful and hard as steel and make people ashamed of their existence.'




Double Guns Bob
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Joined: Wed Jul 03, 2013 3:18 pm

Re: WORKOUT OF THE WEEK ARCHIVE

Postby Double Guns Bob » Sun Jul 14, 2013 2:15 am

"Bruce Leeroy"
Type: Circuit Training
Goal: Increase stamina, improve technique (with physical movement under a heavy load), acquire explosive strength (power)

Method: Exercises are organized to target alternating groups so that blood is forced to rush throughout the body and, therefore, not focus on any one muscle group. In addition, the constant shifting and changing of exercises in short time forces the body to adapt to newer conditions and demands. By mitigating rest as much as the fitness level allows, the athlete must fight through fatigue, which also tests technique. Technique is tested as it will help the athlete complete the exercise in order to continue the workout while under stress.
Overall, the intent is to deliver power at intermittent intervals and still conserve energy. Additional exercises stress individual skills such as footwork and core strength.

Equipment:
-Jump rope
-Barbell and plates
-Rowing machine/rowing station
-Pull-up bar
-Bench / 12-24 in. box / step

Warm-up: Circuit
1 min. per exercise, no rest between exercises.
-Jump-rope, any footwork
-Bend and reach
-Dive bomber pushups
-Jumping jacks
-Squats
-Plank
-Jog in place
Repeat circuit 2-3 more times. Begin gently and increase the intensity. Rest 3 minutes, performing dynamic stretches (leg/arm swings, deep lunges, arm and shoulder rotations, hip and core rotations, etc.).

Workout
Move from one exercise to the other, no rest between exercises; minimum 30-sec rest between rounds:
-100x Double-Unders
-10x Clean and Jerks, 95-135 lbs
-10x Hanging Pikes ("Toe-to-bar touches")
-10x Box Jumps
-200m row / 20x Seated Rows, 95-135 lbs
-20x Deadlifts, 95-135 lbs
-20x Push-Ups
-20x Sit-Ups
Repeat for as many rounds as possible (goal: 3) in 25 minutes.

Cooldown
Target the back, shoulders and thighs as they are the targeted muscle groups in this workout. Go for a walk or a jog. Stretch passively (hurdlers, hamstring stretches, arm pulls, etc.) and dynamically (rotations, leg/arm swings, lunges).

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Buddha
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Location: Yorkshire

Re: WORKOUT OF THE WEEK ARCHIVE

Postby Buddha » Mon Jul 22, 2013 7:54 am

- made this workout up earlier today so I could introduce my girlfriend to the joy of intense ICT workouts, now she hates me

SUMMER SWEATER - (its a heatwave over here and this workout turned my lounge into a swimming pool)

10 BURPEES
10 SINGLE ARM DB SWINGS (5 each arm, use whatever works for you, I used a 24kg db)
10 BAND PULLS
25 JUMPING JACKS

x 10 ROUNDS
'It would have to be beautiful and hard as steel and make people ashamed of their existence.'

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Buddha
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Joined: Tue Nov 27, 2007 3:49 pm
Location: Yorkshire

Re: WORKOUT OF THE WEEK ARCHIVE

Postby Buddha » Sat Aug 10, 2013 12:47 am

1- Density workout


20 MINUTES OF

5 DB MAN MAKERS (2 x 11kg db's)
10 BOX JUMPS (unsure how high 3-4ft)
15 JUMPING JACKS
20 LATERAL JUMPS
Last edited by Buddha on Sun Feb 23, 2014 3:53 am, edited 1 time in total.
'It would have to be beautiful and hard as steel and make people ashamed of their existence.'

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Alph
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Location: Midwest

Re: WORKOUT OF THE WEEK ARCHIVE

Postby Alph » Mon Sep 30, 2013 4:43 am

Workout of the Week #A1

You need a minimum of two dumbbells, but ideally three.

Alph's Ab Attack

Dumbbell Deadlift Twist x5 (each side)
Sea-saw press x6 (each side) [Use kettlebells if you'd like]
One-arm plank for time [Alternate sides every round of the circuit]

Repeat x 4

Pick a weight that will challenge you. The one-arm planks will help teach you to stabilize your core when the body wants to rotate. This is incredibly helpful if you want to achieve a one arm push-up or one arm pull-up as your body will try to turn on you and you have to be able to stop it and control yourself throughout the movements.
Dreams without goals are destined to remain dreams.

CNiblo
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Joined: Mon Nov 07, 2011 12:05 pm
Location: Scotland

Re: WORKOUT OF THE WEEK ARCHIVE

Postby CNiblo » Thu May 08, 2014 6:55 am

Kettlebell 170

To be done with a 20 or 24kg kettlebell/dumbbell

25 x Russian twists
15 x cleans right
15 x cleans left
20 x press ups
30 x two hand swings
10 x Burpees
15 x clean and press left
15 x clean and press right
25 x Russian twists

5 sets as quick as possible. It doesn't seem to bad....but sucks!!


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1000 Burpees - 1hour 18mins

CNiblo
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Joined: Mon Nov 07, 2011 12:05 pm
Location: Scotland

Re: WORKOUT OF THE WEEK ARCHIVE

Postby CNiblo » Sun Jun 15, 2014 7:58 am

Bear Complex (40kg) as many reps as possible in 4 minutes.

Dear god. :mozilla_sealed:
1000 Burpees - 1hour 18mins

CNiblo
Posts: 79
Joined: Mon Nov 07, 2011 12:05 pm
Location: Scotland

Re: WORKOUT OF THE WEEK ARCHIVE

Postby CNiblo » Wed Jul 16, 2014 8:52 pm

24kg dumbbell or kettlebell

20x swings
20x squat press

10 rounds.

Hell.
1000 Burpees - 1hour 18mins

CNiblo
Posts: 79
Joined: Mon Nov 07, 2011 12:05 pm
Location: Scotland

Re: WORKOUT OF THE WEEK ARCHIVE

Postby CNiblo » Mon Sep 01, 2014 6:53 pm

Choose a dumbbell of kettlebell that is approx 1/3 of your bodyweight.

Clean and press ladder until you can no longer complete a set.

1 left, 1 right
2 left, 2 right
3 left, 3 right
so on until you can't complete the set.

15 seconds rest allowed between sets. This is deceivingly horrendous!!


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1000 Burpees - 1hour 18mins

Big_Mike_4488
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Joined: Tue Oct 12, 2010 5:01 am

Re: WORKOUT OF THE WEEK ARCHIVE

Postby Big_Mike_4488 » Sun Dec 21, 2014 9:16 am

Red Zone:

This only works if you watch NFL Red Zone every Sunday for 7 hours, (as I do).

Touchdown = 10 C.G. Push Ups
Int/Fum = 25 Sit ups
Sack = 10 Squats
Safety = 25 Burpees
Pick 6 or K/P Return TD = Plank to failure

I'm sure you could make it harder if you wanted to. I wish I would have been doing this all season and maybe I wouldn't have put on 10 lbs of goo during football season.


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