Wednesday 1 Aug 2007: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes

Post results to Comments.

Tuesday 31 July 2007: SQUAT & LUNGE

LOWER BODY STRENGTH

Complete ten of the following circuits in twenty minutes.

Advanced:

  • 45/15 Squats
  • 45/15 Lunges

Intermediate-Basic:

  • 30/30 Squats
  • 30/30 Lunges

45/15 = 45 seconds work, 15 seconds rest

30/30 = 30 seconds work, 30 seconds rest

Post results to Comments.

Monday 30 July 2007: DIPS + CHINS

A new blog cycle begins today.

DIPS + CHIN-UPS SUPERSETS

Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).

Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.

Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.

Post results to Comments.

Sunday 29 July 2007: REST DAY

REST DAY

Bonus Excerpt - Keeping Fit All The Way: President Wilson's Exercise Regimen

An excerpt from:

KEEPING FIT ALL THE WAY

How to Obtain and Maintain Health, Strength and Efficiency

BY WALTER CAMP

(1919)

CONSERVING THE PRESIDENT'S HEALTH

Rear-Admiral Carey T. Grayson, personal physician and health director to President Wilson, says:

"You may make the statement, in so many words, that physical exercise has been the means of making a normal, physically perfect man of the President. And when a man is in a normal condition he is in perfect health and physical trim. That was the initial intention in this case, just to make the President physically fit, and to keep him so."

Richard M. Winans says:

"The Admiral told me that when he first took charge of the President, Mr. Wilson was not a little averse to taking any sort of exercise. However, Doctor Grayson early succeeded in impressing upon Mr. Wilson that good health was an absolutely important factor in dealing with the grilling duties which would face him during the coming four years, and that his physical well-being was vital not only to himself, but to the welfare of the entire country."

The President has a dislike almost akin to abhorrence for mechanical appliances intended to exercise the muscles of the body. There is not a dumbbell, or an Indian club, nor a medicine-ball, nor a punching-bag, nor a turning-bar, nor a trapeze, nor a lifting or pulling apparatus, nor a muscle—exercising machine of any sort or description in the White House. The only mechanical device used by the President is a simple, unoffending golf-club.

Aside from his work in the open air, Mr. Wilson takes a number of physical exercises indoors, very few of which have ever been described in print. Some of these exercises are taken as a substitute for outdoor recreations at times when weather conditions are too extreme. But the major part of them, and especially the more unusual of these exercises, are regularly practised as a part of his daily routine. As a matter of fact, they are pretty closely dove-tailed in with his office work.

FLEXING EXERCISES

However, if the President really has a favorite among his various physical exercises, it is said to be that of "flexing." This he employs almost entirely as an indoor exercise, and it perhaps is the one he practises more often than any other.

"Flexing," as Doctor Grayson put it into its simplest every-day term, is nothing more nor less than just good, old-fashioned "stretching" expressed in a scientific and systematized form of exercise. It is the most generally and commonly executed muscular exercise, and it is practised by nearly all the animal kingdom.

President Wilson uses his flexing movements with a careful regard to system, and a great deal more regularly and frequently than any other of his varied physical exercises. Particularly during his periods of concentration, when at work at his desk in the preparation of his messages to Congress or in the drafting of notes to foreign governments, the President, at short intervals, will either settle back in his chair and flex his arms and hands and the muscles across his back and chest, or he will rise and stand erect for a more thorough practice of the flexing movements for a period of a minute or more. At these times he will throw his body into almost every conceivable posture—twisting, turning, bending, stooping, the arms down, forward, back, and over his head, the muscles of the limbs and entire body flexed almost to the point of tremor, the fingers spread, and the muscles rigidly tensed.

In the opinion of Doctor Grayson, if business and professional men, particularly those who work at high tension in the cities, would pause in their work at frequent intervals during the day and give a few seconds of their time to the energetic practice of the flexing or stretching exercises, there would soon come to be not only less, but, possibly in time, no cases reported of this or that noted man, the famous lawyer, merchant, or financier, dropping dead at his desk or in his home or in the street, on account of apoplexy caused by hardened arteries.

One of Mr. Wilson's principal physical movements is that of body-twisting. With the toes at a slight outward angle, the heels touching and the body erect, he begins the movement by twisting the body a little more than half-way around; then swinging back in an arc, at the same time bending at the hips, until he has completed the circle and reached a hip-bending position, with the fingers of one hand touching the floor, the other extended vertically. This gives a stretching movement to all of the muscles of the torso, side, back, and abdomen, as well as considerable play to the muscles of the legs and arms. (http://www.gutenberg.org/etext/13574)

This eBook is for the use of anyone anywhere at no cost and with almost no restrictions whatsoever. You may copy it, give it away or re-use it under the terms of the Project Gutenberg License included with this eBook or online at www.gutenberg.net

Saturday 28 July 2007: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 27 July 2007: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.

Advanced:

  • A set of Pull-ups
  • 30 seconds - Bear Crawl
  • A set of Push-ups
  • 30 seconds - Crab Crawl

Intermediate:

  • A set of Partial, Assisted, or Jumping Pull-ups
  • 20-30 seconds - Bear Crawl
  • A set of Push-ups (go to your knees if necessary)
  • 20-30 seconds - Crab Crawl

Basic:

  • A set of Body Rows
  • 15-20 seconds - Bear Crawl
  • A set of Knee Push-ups
  • 15-20 seconds - Crab Crawl

Post results to Comments.

Thursday 26 July 2007: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS

Advanced:

  • Run 5 minutes
  • Repeat five times:
    Sprint 30 seconds
    Recover 90 seconds
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat five times:
    Sprint 20-30 seconds
    Recover 90-100 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat five times:
    Sprint 15-20 seconds
    Recover 100-105 seconds
  • Powerwalk 5 minutes

Post results to Comments.

Wednesday 25 July 2007: PU OTM

PUSH-UPS ON THE MINUTE

Perform a set of push-ups at the top of every minute for twenty minutes.

Intermediate and Basic trainees should substitute knee push-ups as necessary.

Post results to Comments.

Tuesday 24 July 2007: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

Intermediate:

Basic:

Post results to Comments.

Monday 23 July 2007: SPARTAN RUN #4

SPARTAN RUN #4

Complete the following workout in twenty minutes.

  • Run - 2 minutes
  • Repeat three times (3x):
    Pull-ups - 30 seconds
    Squats - 30 seconds
    Run - 2 minutes
    Push-ups - 30 seconds
    Sit-ups - 30 seconds
    Run - 2 minutes

Substitutions:

  • For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
  • For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
  • For Squats - Half-Squats, Isometric Wall Squat
  • For Push-ups - Knee Push-ups, Dips, other push-up variations
  • For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations

Post results to Comments.

Sunday 22 July 2007: REST DAY

REST DAY

Saturday 21 July 2007: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 20 July 2007: JR + PU/SQ

JUMP ROPE + PUSH-UPS/SQUATS

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and squats so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or squatting and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and squats smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)

Intermediate - Basic
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups (go to your knees if necessary)
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Half Squats

30/30 Interval = 30 seconds work, 30 seconds rest

Post results to Comments.

Thursday 19 July 2007: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes

Post results to Comments.

Wednesday 18 July 2007: PULL OTM

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes.

Intermediate and Basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.

Post results to Comments.

Tuesday 17 July 2007: CONDITIONING CIRCUITS

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

  • 30 seconds - PowerSkip
    (Skip like a girl, but thrust your knees high and pump your arms. Focus on power.)
  • A set of Burpees
  • Crab Crawl back to start
    (Or 30 sec. crawl)

Intermediate - Basic:

  • 20-30 seconds - PowerSkip
  • A set of Squat Thrusts
  • Crab Crawl back to start
    (Or 20-30 sec. crawl)

Post results to Comments.

Monday 16 July 2007: UNNAMED CIRCUIT

THE UNNAMED CIRCUIT:
WHAT SHALL WE CALL IT?

This circuit can be performed virtually anywhere. It requires very little room to complete.

Complete two of the following circuits in twenty minutes.

  • 2 minutes - Sun Salutations
  • 1 minute - Squats
  • 1 minute - Push-ups
  • 1 minute - Sit-ups or Leg Raises
  • 5 minutes - Jump Rope, Jumping Jacks, or Run in Place

Modifications for Intermediate and Basic trainees

  • Perform Half-Squats instead of Squats
  • Perform Knee Push-ups instead of Push-ups
  • Perform Crunches instead of Sit-ups
  • Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)

Post results to Comments.

Saturday 14 July 2007: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 13 July 2007: PULL, CLM, TWST

PULLING, CLIMBING, TWISTING

The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.

Perform ten rounds of the following cycle in twenty minutes.

Advanced:

  • 30 seconds - Body Rows or Pull-ups
  • 30 seconds - Mountain Climbers
  • 30 seconds - Russian Twists
    (Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.)
  • 30 seconds - Rest

Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.

Intermediate:

  • 30 seconds - Body Rows
  • 30 seconds - Squat Thrusts
  • 30 seconds - Russian Twists or Regular Crunches
  • 30 seconds - Rest

Basic:

  • 30 seconds - Body Rows
  • 30 seconds - Half-Squats
  • 30 seconds - Crunches
  • 30 seconds - Rest

Post results to Comments.

Thursday 12 July 2007: PICK YOUR POISON

CHOOSE YOUR OWN SPRINT WORKOUT

Post results to Comments.

Wednesday 11 July 2007: PULL-PU 02M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE

Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

Options

  • Advanced Trainees:
    Pull-ups, Chin-ups, Rope Pull-ups, etc.
    Push-ups, Feet Elevated Push-ups, Dips, etc.
  • Intermediate and Basic Trainees:
    Partial, Assisted, or Jumping Pull-ups or BodyRows
    Push-ups, Knee Push-ups, Countertop Push-ups

Post results to Comments.

Tuesday 10 July 2007: CONDITIONING CIRCUITS

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

  • 30 seconds - Walking Lunges
  • A set of Burpees
  • Bear Crawl back to start
    (Or 30 sec. crawl)

Intermediate - Basic:

  • 20-30 seconds - Walking Lunges
  • A set of Squat Thrusts
  • Bear Crawl back to start
    (Or 20-30 sec. crawl)

Post results to Comments.

Monday 9 July 2007: HT-SL PU + PULL

HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS

Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.

Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.

The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.

  • Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
  • Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Advanced:

  • 5 x 5 High-tension, Slow-mo Pushups
    (5-6 seconds down, 5-6 seconds up)
    (Rest at least one minute between sets)
  • 5 x 5 High-tension, Slow-mo Pull-ups
    (5-6 seconds down, 5-6 seconds up)
    (Rest at least one minute between sets)

Intermediate:

  • 5 x 5 High-tension, Slow-mo Knee Pushups
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)
  • 5 x 5 High-tension, Slow-mo Lying Body Rows
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)

Basic:

  • 5 x 5 High-tension, Slow-mo Countertop Pushups
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)
  • 5 x 5 High-tension, Slow-mo Standing Body Rows
    (3-6 seconds down, 3-6 seconds up)
    (Rest at least one minute between sets)

Post results to Comments.

Saturday 7 July 2007: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 6 July 2007: TRIPLE-UP

TRIPLE-UPs:
PULL-UP, SIT-UP, PUSH-UP

Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.

A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.

Post results to Comments.

Thursday 5 July 2007: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS

Advanced:

  • Run 5 minutes
  • Repeat five times:
    Sprint 30 seconds
    Recover 90 seconds
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat five times:
    Sprint 20-30 seconds
    Recover 90-100 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat five times:
    Sprint 15-20 seconds
    Recover 100-105 seconds
  • Powerwalk 5 minutes

Post results to Comments.

Wednesday 4 July 2007: DIPS + CHINS

The tried and true bodybuilder...

DIPS + CHIN-UPS SUPERSETS

Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).

Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.

Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.

Post results to Comments.

Tuesday 3 July 2007: B-CIRCUITS

Today's workout was developed by Bryce Lane.

B-CIRCUITS

Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

  • 12 Short Range Squat Jumps
    (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
  • 12 Full Range Squat Jumps
    (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
  • 20 High Tension Bodyweight Squats
    (Squat while maintaining conscious tension of the leg mucles)

Intermediate:

  • 6 Short Range Squat Jumps
  • 6 Full Range Squat Jumps
  • 10 High Tension Bodyweight Squats

Basic:

  • 5 Half-Squat Jumps
  • 10 Lunges (Each leg)
  • 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Post results to Comments.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.

Monday 2 July 2007: PFT

Six months are gone. Time to find out where you stand and establish a baseline for improvement in the seocnd half of the year.

PHYSICAL FITNESS TEST

Advanced:

  • Max Pull-ups in 1 minute
  • Rest 1 minute
  • Max Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run 12 minutes for distance

Intermediate:

  • Max Partial or Assisted Pull-ups or Body Rows
  • Rest 1 minute
  • Max Sit-ups or Crunches in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run-walk 12 minutes for distance

Basic:

  • Max Body Rows in 1 minute
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Knee Push-ups in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for distance

Post results to Comments.