CLASSIC H.I.T. WORKOUT

Following up from the awesome articles from Dr. Ken, John Wood, and Jim Bryan, I offer a straight-forward, no nonsense workout. No magic, no gadgets, just hard work on a handful of basic exercises. You should be able to get this workout done in under thirty minutes. If you are following the instructions below, this should see you breathing like a freight-train and totally spent by the time you make it through.

To begin the workout, skip rope, row  or do other light, total-body movements for 5 minutes followed by an easy, dynamic stretching routine. Then complete a set of neck* exercises . Then an abdominal / Core** routine. Once you have a sweat going, you are warmed-up and can begin the resistance training.

You will notice that the repetition ranges have 2 numbers. If an athlete reaches momentary muscular fatigue before he reaches the lower number on the rep-range the weight is too heavy. Likewise if he reaches momentary muscular fatigue beyond the higher number then it is time for him to increase the load.

Train with high intensity, push yourself to the point of momentary muscular failure and use just 1 set. I am a big believer in the 1 set protocol and am confident that one set is all that is required for success.

Strength train on Mondays and Thursdays, and do agility / conditioning work on Tuesdays and Fridays.

 

  1. Leg Press or Squat 15-20
  2. Leg Extensions 8-12 Seated or standing
  3. Leg Curls 8-12 Seated or standing
  4. Calf Raise 8-12 Seated or standing
  5. Chest press 8-12 Dumbbell, machine, or straight bar.
  6. Push-up
  7. Back Row 8-12 Dumbbell, machine, or straight bar.
  8. Shoulder Press 8-12 Dumbbell, machine, or straight bar.
  9. Chin-ups / Reverse Grip Pull downs 8-12
  10. Dead Lift 12-15 Dumbbell, machine, Hex or straight bar.
  11. Dips / Triceps Extensions 8-12 Dumbbell, machine, or straight bar.
  12. Bicep Curls 6-10 Dumbbell, machine, or straight bar.

If you are not used to training all out (and I meet very few who are) than I would ease into it by adjusting the rest intervals between sets as follows:

Week 1 – 2 = 2 minutes rest between sets
Week 3 – 4 = 1.5 minutes rest between sets
Week 5 – 6 = 1 minutes rest between sets
Week 7 and beyond, attempt to move between exercise with as little rest as possible. Pause only long enough to move from exercise to exercise or to change weight etc.

* Neck series = One set each of four-way neck exercise + any shrug movement. Resistance for the neck may be applied with a neck harness using Bands, or cables and or manual resistance etc.

** AB / Core series = One set each of Hip-curl / Low Back Ext / Resisted Rotation

For ideas for Conditioning work, search through our archives.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

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2 Responses

  1. I like this “no frills” workout; please post more.

  2. Hey Ninja,

    Glad you like it.

    Search the archives and you will find a bunch of great stuff.

    TAKU

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