Start off w/ some foam rolling and hip mobility drills.
Next:
10 Walk outs or Inch Worms
10 Burpees
1 hand high pull (dumbbell or kettlebell) 3 x 8-12 reps w/ each arm
1 hand overhead squat (dumbbell or kettlebell) 3 x 8-12 reps w/ each arm
1 leg 2 hand dumbbell or kettlebell over head press. 3 x 8-12 reps w/ each leg
3 X 20 walking lunges
80 pushups in as many rounds as it takes.
Caterpillar or Walkouts: 10 X 1
Burpees: 10 X 2
Figure 8 to a hold: 20 X 2
Swings (1 arm kettlebell) 20 X 3
Bent over Rows 10 X 3
Bodyweight squats 20 X 3
Push ups 15 X 3
Overhead Press 15 X 3
Spring is here and it’s a great time to get outside and exercise. This video gives you some great bodyweight exercise ideas that wil jump start your day or throw a wrinkle into your training. The kangaroo workout in the video shows several plyometric moves and multi joint exercises that will improve strength, cardio vascular fitness, and flexibility. Get outside, enjoy the weather, and try a few or all of these.
Seems like Albert Haynesworth is catching a lot of flack for not passing the conditioning test required by most NFL teams. If you are one of the brave souls who wants to attempt the conditioning test for yourself, you need to keep in mind that the requirements are determined by position: “skill guys” (running backs, receivers, def. backs) have less time to complete the test. The other factor is some coaches require you touch the line with your hand on the turn.
From my own experience in passing the 300 yard shuttle in college, I’ll pass on a few coaching points that helped me. Our test was 3X 300 yard shuttles (6X 50 yard sprints) in under 60 seconds (lineman time). I was so slow that coaches used to time me with a sun dial, so I had to pretty much sprint the whole thing. Some guys are just good athletes and could strap up and go, but I on the other hand had to train in order to pass. Here are some tips:
• Run in a straight line. No wasted motion- pick a spot on each end and stick to it.
• Sprint into and out of the turn. The turns are where you lose the most time. I found that if I exploded into the touch and turn and jumped out of it, I could save some valuable time.
• Train for the test. Practice will improve conditioning and will build your confidence going into the test. A confident competitor is a less anxious one. Being well prepared for this or any test is always a great idea.
• Don’t eat like an idiot before your test. As a returning sophomore in college I ate 6 chocolate doughnuts a couple of hours before the conditioning test. I was so hungry and needed my strength. I passed the test but lost the doughnuts…all over the field. Not a good idea. So Albert, if you need some training I know somebody that can help.
Heavy rope training packs a supreme punch in improving conditioning and takes your fitness to another level. Improved core and shoulder girdle strength headline the benefit spectrum of heavy rope or battle rope exercises.
Joe Hashey from Synergy athletics shows some MMA style work that is sure to challenge any athlete and gives you some great ideas on how to incorporate heavy ropes into your training.
Grab a rope or fire hose and get to work.
Heavy rope training will add variety and intensity to your workout. Several movements can be performed for an entire body exercise, beneficial for shoulder rehab, stability, and strength training. Ropes provide multi- joint, multi- plane movements that will deliver an intense conditioning training element to anyone’s workout.
Ropes can be purchased in the mid $100 range (depending on length) at performbetter.com. They offer free shipping a couple of times a year. I would recommend longer ropes for greater versatility.
For those looking for money saving alternatives, contact your favorite local fireman and ask if you can have an old fire hose. Fire stations throw out old hoses when they wear out. Duct or electrical tape up the ends for handles, and get to work.
Equipment needed for today’s 4 minute conditioning finish (Tabata).
• Box, step, or bench (height that you can jump onto for 10+ reps)
• 2 Kettlebells or dumbbells (weight that you can perform 10+ reps of variety of exercises)
Exercises performed at high intensity for 20 seconds (@10+ reps) / followed by 10 seconds rest for 8 rounds.
• Box Jumps
• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)
• Double High Pull
• Box Jumps
• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)
• 2 handed swings
• Double High Pull
Yesterday work went long, and I had a meeting coming up with little time to workout. I had about 15 minutes to squeeze one in, and this is what I did.
Equipment: 53 lb. and 70 lb. kettlebell
Warm up: Swings
Round #1: 53 lb kettlebell snatches. 10 snatches every 30 seconds for 5 minutes. 100 reps total (50 with each arm)
Rest: 3 minutes
Round #2: 70 lb. kettlebell snatches. 8 snatches every 30 seconds for 4 minutes. 64 total reps (32 with each arm)
Tips for building your own 12 minute workout:
•Increase intensity
•Focus on Complex (multi-joint exercises) – Snatch, Burpees, Clean and Jerks, Squats, Thrusters…
•Limit rest
Give this a try and let me know what you think. Comment with your favorite variations.
Spring is here and it is gorgeous in San Antonio. Don’t let the few weeks of this weather slip away without making the most of it. Go for a Sunday stroll with the family. Take a 25 minute walk, sprinkling in lunges, body weight squats, and push-ups every 2 minutes.
2 minute walk (jog)
20 walking lunges
2 minute walk (jog)
20 body weight squats
2 minute walk (jog)
20 push-ups
(repeat)
*For a greater challenge, add reps or exercises or decrease active rest or walk time to less than 2 minutes.
I’m loving this Tabata Lite i phone application. It’s free and it makes for a fun and challenging way to finish up a training session. The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning, and burning calories.
The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself. So here are a couple of examples of Tabata’s I have done in my last couple of workouts.
#1 (All Snatch)
KB Snatch Right arm : 20 sec / 10 sec rest
KB Snatch Left arm : 20 sec / 10 sec rest
Repeat 4 X
#2
KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest
KB Snatch Right arm : 20 sec / 10 sec rest
KB Snatch Left arm : 20 sec / 10 sec rest
KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest
Push ups : 20 sec / 10 sec rest
KB Snatch Right arm : 20 sec / 10 sec rest
KB Snatch Left arm : 20 sec / 10 sec rest
KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest