Training – March 19, 2014

Since this is my first listed workout in my ongoing training series, I feel it is essential to mention that you absolutely must warm up sufficiently before beginning any demanding training session.

Training Warm-Up

If you are a beginner, then your warm up will be something along the lines of easy running, biking, etc, that will simply get your body warm and ready for some movement.  If you are an intermediate or advanced athlete, your warm-up will be more complicated.  Something along the lines of this.  During your warm-up you will also be focusing on mobility of your weak areas without using stretching, what I mean is you will use dynamic movements before your workout and active stretching after your workout or on your non-training days.  Stay tuned for my own sample warm-up post in the coming days.

Today’s Strength Training

Beginner

1.) Goblet Squats:

  • 3 sets of 10 ish reps
  • Use a weight that is slightly difficult, but where you are able to maintain a neutral spine (no rounding of your lower or upper back!)

2.) Super-Set – Push-up & Bent-Over Row (dumbbell):

  • 3 sets of 10 ish reps
  • For bent-over row, use a weight that is slightly difficult, but where you are able to maintain a neutral spine (no rounding of your lower or upper back!)
  • For push-ups, do a version that allows for about 10 reps (here is a progression video for your reference)

Intermediate

1.) Back Squats:

  • 3 sets of 5 at 5 rep max weight

2.) Super-Set – Incline Bench Press/Bent Over Row:

  • 3 sets of 5 at 5 rep max weights

Advanced

1.) Back Squats:

  • Build up to 1 rep at 90-95% 1 rep max.
  • For me this looked like: 10 x 135 lbs, 5 x 250 lbs, 4 x 315 lbs, 2 x 325 lbs, 1 x 335 lbs

2.) Super-Set – Incline Bench Press/Bent Over Row:

  • Build up to 3 rep at 85-90% 1 rep max
  • Bench for me looked like: 5 x 135 lbs, 5 x 155 lbs, 3 x 165 lbs, 3 x 170 lbs
  • Row for me looked like: 5 x 135, 5 x 165 lbs, 3 x 185 lbs, 3 x 195 lbs

 

Today’s Conditioning Training

1.) 30 thrusters as fast as possible

  • Beginners use appropriate weighted dumbbells

2.) 5 – 50 meter sprint intervals

  • Rest at least 5 x the amount of time each sprint takes you to complete
  • If you only have access to a treadmill, choose a speed that allows you to run for about 30 secs.  Advanced athletes will not be able to use a treadmill, they will have to run faster than a treadmill will allow.

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