Hiatus

I know there hasn't been a post in a while, I hope you have all been able to dig through the archives to try on something that hasn't been seen in a while.

I'd like to provide some alternatives and a bit of a change as we move into the new year, so for the next few shifts in 2012 there won't necessarily be a post everyday. In the new year we can talk about individual options, but I think it's time to re-focus on some strength training as a general plan for the posted workouts. More details will follow eventually!

For now, since we are planning a big feast tonight, and I'm sure portion control isn't on the front of your minds, let's try and set our selves up for the best success we can with some high intensity interval training this morning focused on cardio and increasing our metabolism throughout the day.

Start as you normally would with your warm up/pre-hab.

Cardio interval #1:

Treadmill or Bike:

5 min warm up at a slow steady pace, bringing yourself up to a perceived exertion(PE) of 5/10 near the end
1 min running at a PE of 6/10 (a pace you could maintain for 30 minutes)
30 sec running at a PE of 7-8/10
30 running at a PE of 9/10
Repeat x 7

This is a 19 minute set of intervals.

Core:
3 Sets:
Banana Rock x 30
Wide Knee Abs x 40
High Plank x 45-60 seconds

To the stairs!

Take a skipping rope and wall ball to the stairs.
5 Rounds.
Run the stairs for 60 seconds, going for pace, but touch every stair up and down.
30 seconds on Wall Ball -focus on technique, but see how many reps you can get in a row
60 seconds of skipping. If you struggle with skipping, try working on it everyday when you aren't fatigued to improve. Now that you are fatigued, you can omit the skipping and add 30 seconds to both the run and the Wall Ball.

This is only another 10 minutes of work, so find a way to dig deep and really finish things off. It will really help get the metabolism going for the day.

Good Luck!

Saturday November 24th, 2012

Warm-up, pre-hab etc.

Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)

Group #1: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans -Only if you are comfortable with this exercise. An alternative is simple shoulder shrugs.

Group #2: 3 sets, 10 reps each

• Olympic Bar push/pull
• Bicep pull up (underhand grip)
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Row with Squat on Bosu -too hard? take out the bosu. Too easy? Add a jump squat to the squat part of the movement
• Chest Press with Ball -do with partner or do pushups on your own
• Split Squat Jumps

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds While maintaining good form! Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups

Cool down, hydrate


 

Monday November 19th, 2012

Warm up, prehab

Pyramid: (#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done) [if time and energy reserves allow, complete the pyramid down to 5...4...3...2...1]

Wall Ball

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

TRX T's/Y's/W's {for this one, if you can't make it to 10 each, just max out on each set) 

Frogger x 10-15 everytime

Pull ups or Inverted Rows OR -Negative Pull ups (where you lower yourself down - especially good for you if you are struggling to increase your #reps for pull-ups)

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches at a lower intensity with no breaks. Today's goal is different - intervals where the intensity is higher for a shorter duration.

Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30

Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.Stretch, hydrate, stretch.

Friday, November 16th 2012

Since most stations didn't get to give this one a try last shift due to Remembrance Day, let's try it once more.

Hydrate.
Warm up/Pre-hab

Pick the bike or TM or Rower: Tabata on one of them.
20 on, 10 recovery Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's. This is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.


3 Groups:
 #1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15-20 (use your own discretion) at low weight - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

 #2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
TRX Pushups x 10
Squats x 15 at low weight

 #3: (3 sets)
DB Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

 (if you need an added challenge, very carefully integrate landing on the Bosu. Start with jumping on and off the Bosu until you are comfortable, then transition to jumping from the bench, forward onto the Bosu. The last step is jumping from the bosu onto the bench, and returning to the Bosu in reverse)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Sun November 11, 2012

Hydrate.
Warm up/Pre-hab

Pick the bike or TM or Rower: Tabata on one of them.
20 on, 10 recovery Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's. This is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.


3 Groups:
 #1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15-20 (use your own discretion) at low weight - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

 #2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
TRX Pushups x 10
Squats x 15 at low weight

 #3: (3 sets)
DB Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

 (if you need an added challenge, very carefully integrate landing on the Bosu. Start with jumping on and off the Bosu until you are comfortable, then transition to jumping from the bench, forward onto the Bosu. The last step is jumping from the bosu onto the bench, and returning to the Bosu in reverse) 

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Thursday Nov 8th, 2012

Warm up, prehab

Pyramid: (#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done) [if time and energy reserves allow, complete the pyramid down to 5...4...3...2...1]

Wall Ball

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

TRX T's/Y's/W's {for this one, if you can't make it to 10 each, just max out on each set) 

Frogger x 10-15 everytime

Pull ups or Inverted Rows

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches. Today's goal is different - intervals where the intensity is higher for a shorter duration.

Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30

Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.
Stretch, hydrate, stretch.

Wednesday Oct 31st, 2012

Take Stewies lead on this one. I think he nailed it.



Warm up/Pre-hab.
Hydrate.
Stretch.

Pick the bike or TM or Rower
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.
this is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15 at low weight  - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Squats x 15 at low weight

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Friday Oct 26th, 2012

Hydrate/Warm up/Pre-hab

3 sets of each:

Group 1:
Fwd Lunge x 10/side
Rev Lunge x 10/side
Kettlebell Swings x 10

Group 2:
DB Pec Flys x 8
Pushups on Stability Ball x 12 - for increased difficulty try balancing on a stick, for decrease, use two medicine balls or use none...

Group 3:
Bicep curls on TRX x 10
TRX T's/Y's/W's 15

Group 4:
Pull ups x max - but a minimum of 8, doing negatives if you aren't able to complete 8
Mountain Climbers x 30

Group 5:
Wide knee abs x 40
Banana Rock x 30

Get on the bike: you guessed it: Tabata
Get on the treadmill: .................Tabata
This should take a total of less than 10 minutes at the end of the workout, so you should be able to fit it in.

Let me know how tight the timing on this one is when you are done.

Stretch.... hydrate....stretch.

Sunday October 20th, 2012

To the gym.

Warm up / Pre-hab etc.

3 rounds.

Rotating Pushups x 15
Hamstring curls on ball or TRX x 14
TRX Curls or BB/DB curls x 13
Split Squat Jumps x 12
Wide Knee Abs x 22
Shoulder Press x 10
Box Jumps x 9
Pull ups x 8 (if you max out, switch to negatives)
Bicycle Abs x 35


To the stairs!

Set the timer for 15 minutes.
Take a medicine ball to the hose tower.
Alternate between running the stairs/10 wall balls/10 burpees

Walk/cool down until your HR is back to under 120, stretch where you are tight and re-hyrdate.

Thur Oct 18th, 2012

Warm-up, pre-hab etc.

We're starting today similar to last shift:
Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)

Group #1: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans

Group #2: 3 sets, 10 reps each

• Olympic Bar push/pull
• Bicep pull up (underhand grip)
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Row with Squat on Bosu -too hard? take out the bosu. Too easy? Add a jump squat to the squat part of the movement
• Chest Press with Ball
• Split Squat Jumps

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds. Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups (or for 89, max inverted rows)

Cool down, hydrate


 

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Complete 2 Tabatas -on bike or treadmill:

20s work: 10s recovery x 8

Pyramid!

(#reps/set = 10...9...8...7...6...STOP!...Abs..Done) 

-if time allows, or for increased difficulty, add in rounds 5...4...3...2...1

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row
Row/Squat on Bosu
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each rep)
T-Bar Row
Cross Body Plate Drive
Pop Squats
Concentration curls
Step up with knee drive (per side)


3 sets:
Banana Rock x 30
Wide Knee abs x 40

Wednesday Oct 10, 2012

Warm up/Pre-hab.
Hydrate.
Stretch.
Is anyone even reading this section? Because you should be. If not, I hope you're doing the lines above... it is important.

2 Workouts today.

87: You get one of the regulars. (see below)

88 & 89: You will get a shorter one as you have to be out at the school for the Jr Fire Chief by 1000hrs. So get at it!

Short and Sweet (88 & 89)

Part 1: Tabata on a bike (20s on: 10s recovery)

Part 2: Tabata abs: use the same 20:10, hopefully this will allow everyone to use one timer
-Pick one total ab exercise  and do it for all 8 sets.

Part 3: Tabata on treadmill

Part 4: Tabata abs:
-pick one transverse or oblique ab exercise

Ab ideas:
Hanging abs, dead bug, wide knee abs, weighted crunches, TRX pendulum, oblique crunches, passing med ball from hands to feet, banana rock

Part 5: 3 sets
Push ups x 12
Front plank/side/side plank x 45 sec each
Burpees x 10

Hydrate.
Go be nice to children.

87:
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Sunday Oct 7th, 2012

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Complete 2 Tabatas -on bike or treadmill:

20s work: 10s recovery x 8

Pyramid!

(#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done)

Tire Flips

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

Speedskaters

Frogger x 10 everytime

Pull ups or Intverted Rows

Wall Ball

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stretch, hydrate, stretch.

Tuesday Oct 2, 2012

Warm up/ Pre-hab

Bike/Treadmill/Rower
(pick one)

Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10 (Deadlifts if you're comfortable with them)
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Saturday September 28th, 2012

Warm up / Pre-hab, etc. (as usual)

Remember to focus on the quality of your movements, not just getting the reps done. If there are any questions or you have any doubts, ask for help.

Tabata -bike/rower/treadmill

20s on, 10s off x 8

Feeling adventurous? It is the weekend.

Then do it again.

Now onto the pyramid for the day!

Round 1: Task #1

Round 2: Task #1 & #2

Round 3: Task #1, #2, & #3.... etc. you get the idea?

#1: Sled Pull -50 yards, try for a weight you can still pull with a little speed - likely 2-3 45llb plates.

#2: Wall Balls x 10

#3:Run the stairs: 89 x 1, 88 x 2, 87 x 3

#4:Pull ups to Max (Once you get to less than 3, do negatives -where you lower yourself, or use an assist band)

#5:Split Squat Jumps x 8 per side

#6:Frogger x 40 or Wide knee x 40 or Hanging Abs x 15

#7:Push ups on Ball x 12 -for added difficulty place a med ball under your feet while using the Ab ball under your hands

#8:Partner Towel Row x 10/side

#9:Deadlifts

#10:Down the Rack -6 reps at each weight (bicep curls) ***give yourself 2 minutes rest, REPEAT!

Hydrate, stretch....

Refuel so we can do it again.

Sept 21,2012

Warm up/ Pre-hab

Bike/Treadmill/Rower
(pick one)

Tabata on one of them.
Reminder on Tabata: Work for 20 seconds, recover for 10. For example, on the bike, cycle at a rate and resistance that if you had to go for 21 seconds, you wouldn't be able to complete. For your 10 second recovery remove the resistance, and spin for the recovery.
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Sept 13, 2012

Tower cool down.

If you're looking for a challenge today, have a look back at one of our recent challenges and take that on.

If you're feeling a little tight from tower time, try this on:

Warm up/Pre hab as per usual.

Pick some cardio equipment to use to get your whole body warmed up.

Start walking for 2-3min, jog/steady slow pace for another 5 minutes.
Introduce some accelerations:
-Increase speed to 5/10 exertion for 30 seconds, return to spinning for 60 seconds
-Increase speed to 7/10 exertion for 30 seconds, return to spinning for 60 seconds (repeat 3 times)
-Increase speed to 8/10, return to spinning (repeat x 2)
Work your way back down until you have completed a cool down at 5/10 for 5 minutes.

Repeat the pre hab you started the workout with.

Core:
3 sets of 2 exercises:

Wide knee x 40
Bicycle Abs x 30
Deadbug x 45 seconds
Hanging Abs x 15
V-sit rotation (Russain twists) x 20/side
Med ball pass from hands to feet x 15
Any other core you can come up with.

Consider some stretches as listed below, some have video at the bottom, some do not and you can call me at 89 if you need some reminders on how we have done these before.

-90/90 shoulders (knees at 90˚, on one side, extend upper arm forward, and then roll to your back, all while keeping both knees together on the ground)
-Downward facing dog
-Child's pose
-Hamstring nerve stretch
-World's Greatest Stretch
-Walking piriformis




-

Wed, Sept 5th, 2012

Warm-up, Pre-hab etc.

Tabata on bike/treadmill/rower
(20s on, 10s offl x 8 reps)

A new type of Pyramid, pay attention, this does require some counting.

Perform each exercise for 10 reps, unless otherwise noted.

We are counting down from 10. On the first set you will do exercise #10. On the second set you will do exercise #10 and #9. On the second set you will do #10, #9, #8.

Have an eye on the clock. Warm-up, pre-hab should take about 10min (maybe less). Tabata is 4 minutes.
That leaves close to 45 minutes (maybe more, depending on what time you start) for your workout. If you can make it down to zero, excellent, if not, don't worry, just work as hard as you can to get as close to 0 as you can. Stay hydrated throughout.

#10: Wall Balls
#9: Skipping or hard cycling (60 seconds)
#8: Olympic Bar Push
#7:Weighted crunches (x 30)
#6: Split Squat Jumps
#5: Pop Push ups
#4: Bicycle Abs (x 30)
#3: Inverted Rows
#2: Deadlifts (watch your technique, you are probably tired. switch to Ham curls on ball if in doubt)
#1:Partner Towel Row

Take your last minutes to get a good stretch in and re-do some pre-hab if necessary.

Friday Aug 31, 2012

Warm-up, pre-hab etc.

We're starting today similar to last shift:
Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)
Tabata #2:
On a different piece of equipment, do the same thing.

Push yourself on this, both in the effort during the work period, and by not taking a break longer than 2 minutes between Tabata's.

Now the rest: -there will be some partner exercises today, so work together with someone of similar size/strength, watch the videos first, as it will speed up how fast you catch on.

Group #1: 3 sets, 10 reps each

• Row with Squat on Bosu (you will need the rubber bands for this, loop it or use a girth hitch around a squat rack or dumbbell rack)
• Chest Press with Ball
• Split Squat Jumps

Group #2: 3 sets, 10 reps each

• Arm Towel Row (with partner)
• Partner Pushes with Ball
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds. Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups (or for 89, max inverted rows)

Cool down, hydrate


The links might not show up in the email, and it's getting close to that auto post time again, so visit the site to see the completed workout.
http://afd-bshift.blogspot.ca

 

Tues. Aug 28th, 2012

Warm up/ Pre-hab

Bike/Treadmill/Rower
(pick one)

Tabata on one of them.
Reminder on Tabata: Work for 20 seconds, recover for 10. For example, on the bike, cycle at a rate and resistance that if you had to go for 21 seconds, you wouldn't be able to complete. For your 10 second recovery remove the resistance, and spin for the recovery.
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Thursday Aug 23rd, 2012

Group 1: Complete 3 cycles through this group - High Tempo!

Olympic Bar Push (only the push, not the cross body pull, so add some weight to this one, should be a multi joint exercise, hard on shoulders through to gluteus and calves

x 10/side

Cross Body Plate Drive x 10/side

Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)

Wide Lateral Squats with Rainbow x 10

Group 2:(complete 3 cycles, do NOT stop between exercises)

Superman Kneeling on Bosu x 10/side

Frogger x 25

Side Plank x 45 seconds/side

Burpees x 10

Weighted crunches (hold med ball in hands at head level while performing crunch) x 20

Load the sled. 5 or more plates. 

Goal:

Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards. 

Leave the sled, sprint to your start point.

Complete 8 Broad Jumps- measure them as you do them, make sure you beat your distance the next time through.

This is one round.

Complete as many rounds as you can in 10 minutes. Rest 60 seconds.

Start over, for 5 minutes -try for more rounds then you managed in the first 5 minutes.

If numbers of participants dictate that you are waiting on the slide, either add a round of running/broad jumps, or burpees, or skipping while you wait your turn.

Stretch - focus on posterior chain.

Spartan Training -Day 1 -Aug 20, 2012

Ok, maybe a little early for the 2013 Spartan.

But in the mean time, lets try this take on a pyramid style.

Remember, Joe knows intensity. Use it.

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Complete 2 Tabatas -on bike or treadmill:

20s work: 10s recovery x 8

Pyramid!

(#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done)

Tire Flips

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

Speedskaters

Frogger x 10 everytime

Pull ups or Intverted Rows

Wall Ball

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stretch, hydrate, stretch.

Spartan Training Day 14 -Aug 14, 2012

4 Days to go.

I highly recommend stretching the hammy's. I hear they can blow at any minute.

As stated before:

"it would be wise to work on keeping your muscles active the next 2 shifts without pushing yourself to the point where you are in pain after the workout."

So there will be two options posted for this shift. One for those building towards the Spartan on the 18th, and one for those still looking for a hard workout as they are not competing in a race this weekend.

Spartan's:

Warm up/Pre-hab

Spend some time on the roll, if you're not familiar with what that means, see here: Brad has highly recommended this video. He says it helped with his Rainbow Squats. Try not to mock how skinny his legs are, but I personally find it disgusting. 

Ok, seriously, take some time to warm up on your favourite piece of cardio equipment. Take 5-10 minutes of slow warm up, then 15-20 minutes of moderate (6/10) intensity, followed by 5-10 minutes of cool down as you slow the pace until your HR is below 140. 

Stretch, work on tight areas, and we will do some core exercises, continuing to stretch in between when needed.

Core: 3 rounds:

Deadbug x 45seconds

Push ups with arms opening to the sky x 10

Frogger x 25

Wide Knee Abs x 40

The "I'm better than a Spartan and don't need a competition to prove it" option:

Pick your favourite cardio/shuttle we've tried the past few weeks

-Spartan shuttle with sled pull, duffle, sprint x 10 min

-Sled pull/sprint for 6min:60sec, 5min:60sec, 3:30, 3:30, 5:60

-Tire flips/sled pull/broad jumps

Or create something new.

Complete the pyramid:

Pyramid:

Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps

Push ups with one med ball under both hands

Ham curls on ball

Pop Squats

Pop Pushups

Manmakers or burpees

Abs/Arms: Cycle through each, complete minimum of 2 cycles.

Frogger x 25

Bicycle Abs x 25

Hanging Abs x 15

Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch...., stretch some more.

Spartan Training Day 13 -Aug 12, 2012

One Week to go.
That doesn't mean training stops -for those in the Spartan race that is. But it would be wise to work on keeping your muscles active the next 2 shifts without pushing yourself to the point where you are in pain after the workout.

So there will be two options posted for the next 2 shifts. One for those building towards the Spartan on the 18th, and one for those still looking for a hard workout as they are not competing in a race next weekend.

Spartan's:

Warm up/Pre-hab

Goal:

Walk/speed walk/move as fast as you can pulling a light! load. (probably 2 plates will be adequate)

Travel 50yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. -If the 5 point lunge usually leaves your legs screaming, complete 2 walking lunges per side. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Group 1: 3 sets. (rep # in brackets)

Push ups -with med ball under one hand, passing from one hand to the other with each rep (10, then 8, then 6)

Inverted Row (10, 8, 6)

Frogger (20 each time)

Group 2: 3 sets

Step ups with knee drive (6, 8, 6)

Supermans (10 each time)

Dead bug (45 seconds each time)

Group 3: 3 sets

Ham curls on ball (10 each time)

Hammer curls (10, 8, 6)

Weighted crunches (20 each time)

Spend some time stretching, cooling down on a bike, and using the foam roller.

Hydrate well and get out for a run on your days off.

The "I'm better than a Spartan and don't need a competition to prove it" option:

Goal:

Walk/speed walk/move as fast as you can pulling the large load. 

Travel 50yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Pyramid:

Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps

Push ups with one med ball under both hands

Ham curls on ball

Pop Squats

Pop Pushups

Manmakers or burpees

Abs/Arms: Cycle through each, complete minimum of 2 cycles.

Frogger x 25

Bicycle Abs x 25

Hanging Abs x 15

Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch...., stretch some more.

Spartan Training Day 12 -Aug 7th, 2012

Warm up, Hydrate.

Group 1: (perform each 3 times)

Pull ups x 10

Pushups x 25

Walking Lunges x 10 (5/side)

Group 2: (perform once)

Partner pass with Med Ball x 25

Burpees x 25

Spartan Shuttle. Be warm before you start this. Really warm. Take a lap around the hall, do your prehab... come into this ready to hit top gear early.

Spartan Shuttle:

Mark out 50m in the parking lot.

At one end place the duffle bag with at least 70llbs in it.

At the other end place two DB's of at least 45llbs or two foam pails.

Depending on numbers, you may have to adjust the rep numbers or the placement of equipment, but the idea is:

Carry the duffle to the DB's.

Carry the DB's back to the start.

Sprint to the duffle.

Now do it again.

One FF can do this on his own.

As you add FF's to this, you can add an extra section of Sprint or DB's with extra weights to make sure everyone has a station to complete at all times.

When you are at the point where you are begging for a break, feel free to stop, and allow your legs and arms to recover while you do Frogger for 45 seconds. Now get back in the game.

How many times? Complete this rotation of activities for 5 minutes, then rest for 60 seconds, continue for 6 minutes, rest for 60 seconds, continue for 3 minutes, rest for 30 seconds, continue for 3 minutes, rest for 30 seconds, finish with 5 minutes hard. With these work rest ratios, you should be able to perform in high gear for the entire work period... don't slow down!

If that looked complicated, here's your timing for the Spartan Shuttle:

5 min WORK

60 sec rest

6 min WORK

60 sec rest

3 min WORK

30 sec rest

3 min WORK

30 sec rest

5 min WORK

2-5 min recovery, walking, rehydrating.

Hydrate... stretch... hug it out, that should have been pretty hard.

Spartan Training Day 11 -Aug 4, 2012

Warm up, hydrate. Pre-hab.

Group 1: 3 sets:

Banana Rock x 30

Wide Knee Abs x 40

Instead of lying there complaining, this time, get up and do some hanging abs, then go back to exercise #1!

Group 2: 3 sets of each.

Tire Flip.  5 Flips.  

Pull Ups to Max (or rows of whatever you can bench if you're at 89)

88: 1 Lap around the hall, through the bay doors, outside, across the tarmac, up and down the stairs, return to the back lot

87: 1 Lap around the hall, up and down the stairs, return to the tire

89: Run around the hall to the front, up and down the stairs, return around the hall to the back for the tire.

Group 3: 3 sets of each, 10 reps (except down the rack: 6 reps per weight)

Broad Jumps

Pop Pushups

Down the rack

Group 4: 2 sets

Med Ball Partner Pass x 25

Front and side planks: 45 sec each

5 Point lunge x 5/side

Hyrdrate some more.

Spartan Training Day 10 -July 9th 2012

Only Spartan 19 Days to the 2012 Spartan Race!
Time to start seriously training maybe?

Group 1: (due to popular demand/whining, complete 3 cycles through this group - should be able to keep the tempo higher this time!)

Olympic Bar Pull/Push x 10/side -as an alternative, only complete the push, omit the cross body pull, but add more weight for this

Cross Body Plate Drive x 10/side

Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)

Wide Lateral Squats with Rainbow x 10

Group 2:(complete 3 cycles, do NOT stop between exercises)

Superman Kneeling on Bosu x 10/side

Frogger x 25

Side Plank x 45 seconds/side

Burpees x 10

Weighted crunches (hold med ball in hands at head level while performing crunch) x 20

Load the sled. 5 or more plates. 

Goal:

Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards. 

Leave the sled, sprint to your start point.

Complete Broad Jumps back to the sled. This is one round.

Complete as many rounds as you can in 10 minutes.

If numbers of participants dictate that you are waiting on the slide, either add a round of running/broad jumps, or burpees while you wait your turn.

Stretch - focus on posterior chain.

Spartan Day 9 -July 27th 2012

Warm up/pre-hab

Spartan Pyramid
10, 9, 8, 7, 6
-Tire Flip (If 10 is too many for the first time through, start this one at 6 and work your way down to 2)
-Mountain climber
-Heavy Sled Pull (load with x4 45llbs at least, 50m)
-5 point lunge (# of reps is total this time, not per side)
-Pop pushups


Abs: -Pick your 2-3 of your favourite, complete a total of 6 sets.
Frogger x 25
Banana Rock x 30
Wide Knee Abs x 40
Weighted crunches x 25
Hanging Abs x 15
Dead bug x 45 seconds
Bridge: 45 front, 30 side, 30 side

Stretch.
Hydrate.

Spartan Day 8 -July 22, 2012

Warm up, hydrate. Pre-hab.

Group 1: 3 sets:
Banana Rock x 30
Wide Knee Abs x 40

Group 2: 3 sets of each.
Tire Flip.  5 Flips.  ---Keep your back straight, use a wide athletic stance, lift first with legs, then with the momentum use your arms. It's a full body workout.
Stairs or Sled pull. You define the distance and the weight, but ensure work cycles are at least 30 seconds.

Group 3: 3 sets of each, 10 reps (except down the rack: 6 reps per weight)
Broad Jumps
Pop Pushups
Down the rack

Group 4: 2 sets
Med Ball Partner Pass x 25
Pull ups x MAX - at 89 perform rows on a bench or bent over rows, max weight up to 6 reps.

Hyrdrate some more.

Spartan Day 7 -July 19th, 2012

We've done this before... or pretty much this.... try and complete in a shorter time this time around.


Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side -as an alternative, only complete the push, omit the cross body pull, but add more weight for this
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)
Wide Lateral Squats with Rainbow x 10

Group 2:(complete 5 cycles, do not stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Burpees x 10
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20

Bonus Round:
If you are still good on time, try the bonus round.
Load the sled. 4 or more plates. You want to be able to move it, but running should be difficult or maybe not possible.

Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.
Complete as many rounds as you can in 10 minutes.
If more than one of you are doing this together, one can sprint as many reps as they can while the other pulls, switch each time a pull is complete.



Group 1 Videos:







Group 2 Videos:

Spartan Day 6 -July 14th, 2012

Spartan Training Day 6:

Goal:

Walk/speed walk/move as fast as you can pulling the large load. 

Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Pyramid:
Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps
Push ups with one med ball under both hands
Ham curls on ball
Pop Squats
Pop Pushups
Manmakers

Abs/Arms: Cycle through each, complete minimum of 2 cycles.
Frogger x 25
Bicycle Abs x 25
Hanging Abs x 15
Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch.... peform Spartan like activities.