TEMPORARILY CLOSED

Hey there…thanks for stopping by. Due to some family obligations I am temporarily not adding any new content. There are literally hundreds of articles to choose from in my archives, going all the way back to 2008. Please take a moment to look around, I am sure you will find stuff worth exploring.  I’ll be back soon with new content for you to enjoy.

PAU for NOW

TAKU

TRY THIS: DOUBLE EIGHT

This week I offer another brief, intense, efficient strength training program.

It’s called the “DOUBLE EIGHT”.

This workout was created by Dr Wayne Westcott. It is a combination of classic Arthur Jones style H.I.T. training, paired with the equally classic Delorme Watkins protocol.

The Double-Eight Program is based on the subject’s eight-repetition maximum (8RM) weight-load, which is typically completed with approximately 80 percent of maximum weight-load. Each exercise repetition is performed in about six seconds (a two-second lifting phase and a four-second lowering phase), through a relatively full range of joint movement.

Set one. The first set begins with eight repetitions at 50 percent of the 8RM weight-load, Although this is a relatively light warm-up set, it activates the neuromuscular system in preparation for a relatively heavy follow-up set. Due to the low effort required for the first set, lifters rest only 60 seconds before performing the second set.

Set two. The second set is performed with the 8RM weight-load, and lifters perform as many repetitions as possible. Exercisers almost always complete more repetitions with their 8RM weight-load when they first perform a preparatory set with 50 percent of their 8RM weight-load. The time requirement for the light exercise set (50 seconds), recovery period (60 seconds) and heavy exercise set (50 to 60 seconds) is less than three minutes. If lifters complete eight multi-muscle exercises per workout, the total training time (including a one-minute recovery between exercises) is about 30 minutes.

Progression. To enhance performance improvement, exercisers can increase the 8RM weight-load whenever nine repetitions can be completed in good form. To emphasize gradual progression, they generally add only 2.5 to 5 pounds of resistance to the previous weight-load. In many cases, our participants increase their exercise weight-loads every training session.

Frequency. Although brief, the Double-Eight Program is so physically demanding that our participants only perform two workouts per week (typically Mondays and Fridays). This provides ample time for muscle recovery and remodeling, and reduces the risk of overtraining.

Exercises. For our program, we prefer a push-pull routine, pairing opposing muscle groups on successive exercises. Our standard eight-exercise program is presented in Table 1. As you will note, these are all multi-joint exercises that involve several major muscle groups.

Summary and application

The Double-Eight Program is a basic and brief strength-training protocol that features a low-effort preparatory set with 50 percent of the 8RM weight-load, followed by a high-effort stimulus set with the 8RM weight-load. We recommend a 60-second recovery period between the successive sets, as well as between the different exercises. We have had excellent results with this structured and supervised 30-minute high-intensity training program.

Our participants’ favorable response to the Double-Eight Program may be related to the following factors:

l. A limited number of exercises, each of which involve several major muscle groups.

2. An alternating sequence of pushing and pulling exercises.

3. Neuromuscular facilitation of the prime-mover muscles, resulting from the preparatory, low-effort exercise set.

4. A focus on one high-effort set of each exercise.

5. One-one-one training sessions with encouraging instructors.

Table 1. Strength-Training Programs for Advanced Exercisers

STRENGTH  
EXERCISE
MAJOR   MUSCLE GROUPS SET   ONE SET   TWO
Leg press / Squat Quadriceps, hamstrings, gluteus   maximus 8 reps. with 50% 8 RM weight-load 8 reps. with 8 RM weight-load
Dip Pectoralis major, anterior deltoids,   triceps 8 reps. with 50%8RM weight-load 8 reps. with 8 RM weigh=tload
Chin-up Latissimus dorsi, posterior deltoids,   biceps 8 reps.with 50%8RM weight-load 8 reps.with 8 RM weight-load
Chest press Pectoralis major, anterior deltoids,   triceps 8 reps.with 50%8RM weight-load 8 reps. with 8 RM weigh-tload
Seated row Latissimus dorsi, posterior deltoids,   biceps 8 reps.with 50%8RM weight-load 8 reps.with 8 RM weight=load
OH Press Deltoids, upper trapezius, triceps 8 reps.with 50%8RM weight-load 8 reps. with 8 RM weight=load
Pull-down Latissimus dorsi, posterior deltoids,   biceps 8 easy reps with assistance 8 hard reps
Incline Press Pectoralis major, anterior deltoids,   triceps 8 easy reps with assistance 8 hard reps.

Give the DOUBLE EIGHT a try. You’ll be glad you did.

PAU for NOW

TAKU

An exercise routine you can do at the office

Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at5amso you can get to the office by7amto start your day. You have to go to a parent-teachers meeting at your kid’s school right after work, then you have to take your kid to soccer practice after that. You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day? Exercise takes time, and time is one luxury you just don’t have.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. Here is a little routine that you can do right at your desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:

Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:

Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.

Calf raises:

Stand in front of your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:

Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Seated triceps lift backs:

Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds, then lower your arms back to the starting position.

Seated bicep curls:

Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.

After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.

Enjoy your workout.

PAU for NOW

TAKU

The 4-Minute Peaceful Warrior Workout

Product Spotlight:

This week I want to let people know about a brief and effective fitness program that I have personally used for years. It’s called the Peaceful Warrior Workout.

The Peaceful Warrior Workout was developed by my friend Dan Millman, Dan is a former world-champion gymnast, coach, martial arts teacher, and the author of 15 books including the timeless classic “The Way of the Peaceful Warrior.”

The Peaceful Warrior Workout program draws on Dan’s  years of experience as an athlete and coach, and combines elements of Yoga, Dance, Martial Arts, and Gymnastics, to create a simple but effective, total-body exercise program.

As I said above, I have personally used the Peaceful Warrior Workout for years. I have used it as a stand alone program, but most often use it as a daily part of my total-fitness plan. I also find it works extremely well as a dynamic warm-up series before more intense activities.

In our modern society time is at a premium, while the need for exercise has never been greater. Learn how you can bring the joy of exercise into your life in just minutes a day.

Read a little more below.

Many of us want to develop a regular exercise routine to relieve stress and feel lighter, clearer, and happier — if only we could find the time in our busy schedules.

Now you can jump-start your day (and your life) with a powerful 4-minute workout that you can enjoy in the comfort and privacy of your home, apartment, or hotel room when traveling. This is the same efficient routine that Dan himself has done each and every day for the past 27 years – at home or on the road.

Visit the link and get started today.

PEACEFUL WARRIOR WORKOUT

PAU for NOW

TAKU

Sportband Appreciation

By The Viking

We call this “Sportband Appreciation” because sportbands are an easy and effective training tool. They’re very inexpensive, you can pack them anywhere and they work for everyone. If you’re never worked with sportbands before, give them a try.

This workout is very basic, but depending on the resistance and intensity you use, it can be very challenging. Go through all the exercises once, then repeat if you feel up to the challenge.

The resistance for these exercises is determined by the size of the band you use. Start light and move up accordingly.

Intensity may be increased in a number of ways:

1.) Using heavier resistance

2.) Limiting rest time between sets

3.) Increasing repetition speed

NOTE: Limiting rest time includes the time between switching sides, if applicable, as well as switching exercises.

WORKOUT

Sportband Horizontal Rows

Right Side: 15 Rows

Left Side: 15 Rows

(Rest :45)

Sportband Chest Press

15 presses (both arms simultaneously)

(Rest :45)

Sportband Squat (band supported behind the neck, across the shoulders)

15 Squats

(rest :30)

15 Squats

(Rest :45)

Sportband Overhead Press

Right Side: 10 presses

Left Side: 10 Presses

(Rest :45)

Sportband Deadlift

15 Deadlifts

(rest :30)

15 Deadlifts

REPEAT 2X

At Hybrid Fitness, we’ve always been a big fan of Iron Woody sport bands (www.ironwoodyfitness.com) We’ve been using them for years and discovered a few things…they’re incredibly durable, guaranteed for a year and come in a variety of sizes to accommodate ANY level of strength. Iron Woody has a lot of other great gear so check them out and see what you find.

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

Intro Interval Program – H.I.I.T

This interval program is designed to be performed 2 – 4 times per week on a Treadmill.

Work intervals should be performed at 80-90% Max Heart Rate (MHR)

If applicable, adjust incline and speed accordingly to achieve proper MHR results

Click the thumbnail below for a full-size view:

Intro Interval Program – H.I.I.T

W.O.W #6 “Santa Cruz”

By Wayne “Scrapper” Fischer

Don’t be misled by the subtle appearance of this workout. It’s very tough, and has the ability to challenge you on multiple levels.

Progress through each exercise with no rest.

Take a :60 rest after each round.

Record your total number of rounds completed and the overall completion time.

Push yourself on the next run-through and see if you can improve your time. Be aware of individual areas where you can shave seconds off your workout. Transitions between exercises and times on the Concept 2 & Versa Climber machines are 2 of the most obvious.

Good luck and train hard!

Santa Cruz
EXERCISE REP COUNT
VersaClimber OR Concept 2 Rower : VC: 250ft. C2: 500m
Overhead Lunges (KB or DB) : x30
Wall Ball Toss : x20
Hanging Knee Raises : x15


Perform 3 to 5 rounds for time

Note: “KB” and “DB” refer to Kettlebells and Dumbbells, respectively

TAKU’s NOTE: This is one of many Workouts of the Week that we create at Hybrid Fitness. If you are feeling hammered when your done, be sure to let Scrapper know.

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.