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Showing posts from September, 2010

Old School Circuit Training

I have an old moldy copy of a book on circuit training written by the original developers of the technique, R.E. Morgan and G.T. Adamson from Leeds University. It smells weird and the pages are brittle, but it is very interesting.

There were no machines used in this gym, it was all full body gymnastic and strength work that would be pretty hard for a lot of relatively fit folks to complete. I'm going to list some of the exercises and try and provide a description that is relatively accurate so you can see what I mean.

Rope Swings: So, picture this, you have two ropes about arm length apart. You must grab a hold of both, take two steps back and then heave yourself forward with enough force that your feet touch a horizontal beam that is approximately 8-10 in the air.

Arm jumps: They utilized a ladder placed horizontally at "jump height. So, picture doing this on the monkey bars. Hold on to the outside support beams and by pulling up explosively, use your arms to "…

Training Schedule September 27th -October 2

Two more weeks until the Warrior Dash!  If you haven't started running, you'd better get started.

If you're interested in this sort of thing, I wrote a new article for my Back to Basics Training blog on old school circuit training (and by old school, I mean 60 years ago).



I have nothing interesting to say today so I'm just going to get on with the schedule.  Please note, this is geared entirely towards being able to run through the woods, climb over walls, and jump over stuff.  If you don't intend on doing that, search this blog for something different with the Google search bar at the bottom.  Or, if you feel like exploring your testosterone boundaries, check out this article on T-Nation:  The Ten Manliest Exercises Ever

Monday:

Ladder
1 jump squat, 1 pushup, run 200-400 meters
2 jump squats, 2 pushups, run 200-400 meters
continue until you reach 8-10 total rounds

Tuesday:

Supersets:
10 jumping Pullups
10 walking lunges, weighted
5 rounds
Walk or jog 1 mile

Wedn…

Tinkerbell

My daughter told me yesterday that I looked like Tinkerbell.

I don't look anything like Tinkerbell so I asked her why.  She got kind of embarassed and then she put her hands on my hips and said, "Well, your . . . um . . . "

"Butt is big?" I finished for her.  She smiled and nodded her head.

"Why thank you!" I said. "I've been working on that." 

I think that Tinkerbell would probably be an excellent athlete.  She has the figure for it.  Like it or not, most of our power comes from that large muscle group on our backside so having a big engine is quite an advantage.

Training Schedule September 13th - September 19th

So, four weeks until the Warrior Dash.  Truth is, its not that far of a run.  But, we still have train with some distance if you aren't used to running.  Regular runners, you just need to do some pullups. 

If we were training for a longer distance, a 10K, half marathon, or marathon, we would phasing out the heavy weight training and doing some maintenance strength and power training with bodyweight, light implements, and/or plyometrics (jump training).  But, this is a short distance and its not worth detraining all of our strength just to run three miles.

And so, we continue to lift.  I wouldn't lift heavy a day or two before the actual race just because running with DOMS is not fun, but there's no need to give things up entirely.

 Monday:



Power Clean, doubles, 6-8 sets
Front squat 3x10
Push Press 5x5

Run 1 mile

Tuesday:

Weighted walk, 3-5 miles, carry, drag, and/or push weight

or

3 mile run

Wednesday:

30 kettlebell swings
Run 200 meters
3 rounds

Then run 1/2 mile

Thursda…

Training Schedule September 6 - September 11

Happy Labor Day! My personal take on Labor Day is that it is a way to honor mothers and so I take the day off.  Of course, holiday weekends always warrant a little slacking off in my opinion.  Or maybe I'm just lazy. 

So, same as last week, training for the Warrior Dash!  And that means MORE RUNNING!

Again, if running isn't your thing, well, I have almost eight months of training schedules to choose from here.  Pick one and get started.  If you haven't noticed, I have a google search function at the bottom of the page so that you can search my blog for different exercises and training schedules.  For example, tire flips.  Here is a picture of Jason Davidson, my fellow weightlifting coach, demonstrating a tire flip with one of the lighter tires over at the Athletic Performance Center.




Tuesday, August 7th

Clean and jerk, eight sets of doubles, increase weight to a max
Assistance, sumo deadlift, 3x10 (yes, this works the adductors and helps you get up from your front squat wi…