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Let’s say you had to make up your workout… Part II May 9, 2008

Posted by hardly Bar, Box Jumps, Kettlebell, Medicine Ball, Pushups, Row, Turkish Get-ups Digg! this story! Digg! this story. , trackback

Today was an interesting day in that our trainer talked about the primary elements that make up our workouts, with the intent of giving us the necessary tools to workout on our own (more on working out alone in future posts).

The elements are:

  1. Warmup: Movements that are similar to those you will use later in the workout, and which you do continuously for 5 - 8 minutes.
  2. Training/Learning: Working on something new, or improving something you have been introduced to already.
  3. Strength: Lifting Heavy things
  4. Metabolic Focus: One or several movements where you raise your metabolic rate significantly, and where you are doing this for a longer period of time. Also, you are running against the clock (100… for time), or trying to make a maximum count in a given period of time. Anything where you’re measuring output over time.
  5. The workout must not be the same as your previous workouts. In fact, the more ‘random’ it is, the better it is in helping you achieve high fitness levels.

See if you can spot these items in today’s workout:

Warmup:

Workout:

One other bit that we learned today was that things that you don’t think about end up getting in the way when you go after these records. For example, on the last thing we did, KB Snatches, what do you think caused us all problems? Running out of breath? Sore muscles? Falling down? Nope, none of the above. The big issue was sweaty palms. We couldn’t control the Kettlebell at the end (I know I almost lost complete grip on mine on the 2nd to last rep). One thing you DO NOT want is a kettlebell whizzing through the air at you!

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Comments

1. Do You Really Care About Your Life? | Hypnosis Magazine - May 10, 2008

[...] Let’s say you had to make up your workout… Part II- Row (for calories); Wall Ball @ 18 kg; Box Jumps; Push Press @ 65 lbs; Total: 149 (and me rolling around on the floor). KB Snatches - as many as possible w/o stopping @ 20 kg: 65. One other bit that we learned today was that things that … [...]