What am I doing right now!

By TAKU

It’s the age of Facebook and twiiter. People are constantly updating us on the minutia of their lives. I realized that it’s been a while since I talked about what my workout program looks like at the moment so I thought I would take a minute to fill you all in.

BRIEF – INTENSE – INFREQUENT:

These are still the basic guidelines I follow when setting up a training plan. With this in mind I’ll fill you in on what I am doing right now.

I train three days per week Monday – Wednesday – Friday. I alternate between a strength training day and a conditioning day (although in truth there is carryover in each direction with the the training that I do).  Because I am alternating I end up doing three strength workouts and three conditioning workouts every two weeks. If week one is Strength – Conditioning – Strength, then week two will be Conditioning – Strength – Conditioning.

On the strength days I set my GymBoss for 20 minutes and see how many cycles of push – pull – legs, I can get done. Some days I may just choose three exercises and repeat the TRI-SET as many times as I can in the 20 minute block. More often, I cycle through varied movements in each TRI-SET, always choosing a Push, a Pull, and a Leg exercises in each sequence. I do any and all warm-up stuff before I start the timer.

Once the timer starts I proceed to do a single, all-out work set of each exercise. I train to positive (concentric) failure on each work set. I track reps as well as TUT. I always do as many perfect reps as possible but do have target Rep /TUT ranges in mind. For most upper body exercise I am shooting for about 4-6 reps and a TUT of 40-60 seconds. For most lower body exercises I shoot for 6-9 reps and a TUT of about 60-90 seconds. For hips, ABs & low-back I may do slightly higher reps shooting for 8-12 reps and 80-120 seconds of TUT.

Ultimately I get what I get,  always doing as many perfect reps as possible. If I get a few more or a few less than the goal, I don’t sweat it too much.

Example Strength Series:

Clean Dead-lift & Shrug
Chin-up
Dip.

Squat
Bench Press
Row

Leg Curl / Stiff Legged Dead-lift
Incline Press
Recline Pull

For my Conditioning days I most often select a set time or distance and attempt to either cover that set distance in less time, or go further in the same amount of time from workout to workout. Currently I use the Versa-Climber as my conditioning tool and I see how far I can climb in 20 minutes.

Well there you have it. Pretty simple really. Using this basic template you could spin-off workouts with endless variety depending on what tools you have available. You could also keep it super simple and just do Push-ups or dips, Single-Leg Squats or lunges, and chin-ups or recline pulls for strength. On conditioning day you could just choose running and either see how fast you can cover a set distance like three miles, or how many 100 yards sprints you can get done in 20 minutes.

Now…Get to it!

PAU for NOW

TAKU

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Fartlek Training

By TAKU

What comes around goes around

Fartlek, meaning Speed Play, is a form of training that has been around for many years. Fartlek training was developed in the 1930s by Swedish coach Gosta Holmer (1891-1983). It was designed for the Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmer’s plan used a faster-than-race pace and concentrated on both speed and endurance training.

Fartlek training is essentially a form of Interval Training performed in an informal, unstructured manner. Fartlek sessions should ideally be done outside over natural terrain such as golf courses, trails or rolling fields.

Because of it’s free-style nature and emphasis on fun, outdoor runs, Fartlek training can be psychologically stimulating in a positive manner. When properly executed Fartlek training has the ability to develop both general and specific endurance for a broad array of athletes including those participating in field games such as soccer, field hockey, Ultimate Frisbee, lacrosse, and rugby league, as it develops aerobic and anaerobic capacities which are both used in these sports.

When implementing Fartlek sessions the pace should alternate between fast and slow with an emphasis on fast running. Outdoor Fartlek sessions are an excellent change of pace after being forced indoors during winter months or by bouts of inclement weather. Depending on how and when you cycle Fartlek runs into your current training regimen they may also act as a great form of active recovery.

When designing a Fartlek training session you are limited only by your imagination and the terrain you have access to. Remember Fartlek is a free style form of training. Look at it as structured improvisation. Do not worry too much about the exact order of exercises or distances that you run. Just be sure to challenge yourself and work hard.

Fartlek training is generally associated with running, but can include almost any kind of exercise. Below I have outlined just one example of the variety of exercises that could be included in a 2 – mile Fartlek session:

  • Jog or jump rope for 5- 10 minutes as a warm-up.
  • Do 5-6 minutes of brisk calisthenics covering all major muscle groups.*
  • Run a half mile at a fast, steady pace (about 75% max speed).
  • Jog a quarter-mile.
  • Perform three to four acceleration sprints of 150 yards (jog 50 yards, stride 50 yards, sprint 50 yards) walk 50 yards after each.
  • Do four to six sprints of 20-50 yards, jogging 50 yards between each one.
  • Jog a quarter-mile as a warm-down.
  • Stretch all major muscle groups

*Example of calisthenic circuit: 30 seconds on 15 seconds off.

  • Walking Lunges
  • Mountain Climbers
  • Sit-ups
  • Burpees
  • Bicycle crunches
  • Alternating back raise
  • Hamstring Bridges
  • T-stability push-ups

So there you have it, a simple and flexible system which practically guarantees that you will never get bored. Give Fartlek training a try and I am sure you will see and feel the fitness benefits while enjoying some time outdoors with nature.

PAU for NOW

TAKU

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

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.