1. Advanced Corrective Routine (Yoga if you don't have it)
2. Legs - Strength
3. Upper Body - Strength
4. Yoga
5. Total Body – Anaerobic HIIT (Bodyweight)
6. REST
7. Yoga
8. Legs – Power OR Hypertrophy
9. Upper Body – Power OR Hypertrophy
10. X Stretch
11. Total Body – Anaerobic HIIT (Weights)
12. REST
Repeat 8 times for a total of 96 days
Although the routine is complete in and of itself, all of the exercise routines (detailed below) can merely serve as a blueprint. Modify the exercises should you feel the need. A TON of additional exercises will be added for tremendous variety!!!
ALL Strength Training Sessions are about High Intensity, and Maximum Effort, and they are to be kept to 30 min or less – not counting warm-up & cool down. Corrective/Yoga/Stretching Routines should be 45-50 minutes.
Legs
Legs - Strength (Heavier Weights):
Squats (Back), Deadlifts - 4-5 sets each in the 4-6 rep Range
Legs - Hypertrophy (Moderate Weight):
Deep Squats (front, back, db, or overhead), Lunges, Step-Ups - 8-10 Rep Range
Legs - Power (Light-Mod Weight):
P90X Legs, Plyo Legs, Sprinting, Resistance Sprinting, or classic exercises as above performed explosively in the 8-10 Rep Range
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Upper Body
Upper Body - Strength: (Heavier Weight) - 4-6 Rep Range
• Bench Press, Pull-ups, Push Press, and Seated Rows - 4-5 Rounds
• Arms: Curls, and Tricep pushdowns – 2-3 supersets
For POWER, explosively perform the same exercises with lighter weight - 8-10 Rep Range
Upper Body – Hypertrophy I: (Moderate Weights) - 8-10 Rep Range
60 sec/exercise, no rest between exercises. 1-minute break between circuits
• Circuit I: Double Dip Will Do Ya, Dead Leg Switch Pull-up, Frog Push-ups, L Chin-ups
• Circuit II: Combat Pushups, 7 Point Pull-up, Spiderman Pushup, Clean to Negative Pull-ups, Iso-Climber Push-ups
• Circuit III: Lunge Curls, Hammer Kickback, Lean Back Curls, Side Hammer Kick
• Circuit IV: Bicep Everything, One Legged Bridge Dips
Upper Body Hypertrophy II: (Moderate Weight) - 8-10 Rep Range
60 sec/exercise, no rest between exercises. 1-minute break between circuits
• Circuit I: Dips, Wide Front Pull-Up, Military Push-Up, Reverse Grip Chin-Up
• Circuit II: One Arm Pushup, Close Grip Pull-Up, Decline Push-Up, Chin-Up
• Circuit III: Pike Press, Switch Grip Pull-Up, Side Tri-Rise, Towel Pull-Up
• Circuit IV: Y-Press, Upright Rows
Upper Body - Hypertrophy III: (Moderate Weight) - 8-10 Rep Range
6 Pull-ups (Vary as you see fit)
12 Military Sit-ups
Pushups
1. Stacked Foot Staggered Hand Pushup (9 each side)
2. Prison Cell Pushups (6 Complete reps)
3. Reach High & Under Pushups (5 per side)
4. Renegade Rows (9 per side WITH pushup)
5. Sphinx Pushups (15 total)
6. Burpees (9 Total)
Perform 1 Cycle of 6 Rounds for time. Round 1: use pushup #1; Round 2: use pushup #2, etc
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ALL Total Body Routines are Anaerobic HIIT – some with weights, and some with just bodyweight for intense conditioning - use the Crossfit Warm-up.
Here are 2 examples:
*Total Body V: Total Body Plus (Shortened) OR Kettlebells & Pull-ups
*Total Body VI: Cleans, Clean & Jerk, Snatches
MANY more examples are posted in ROUTINES
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*The Advanced Corrective Routine is a corrective exercise program like no other. The magic however is in the sequencing of the specific exercises, but that is well beyond the scope of this post. For now, let's just say it is a fusion of yoga, Pilates, stretching, and physical therapy exercises. It is a tremendous core strengthening routine, so this is where my abdominal work will be done. – Of course abs are ready crushed by doing Olympic lifts and the functional routines. I “may”, on occasion, alternate ARX, ACP, and TMT abs into the mix in conjunction with Advanced Corrective Routine.
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Yoga can be Yoga X, the first half of Yoga X, Tony's Fountain of Youth Yoga Routine, Rodney Yee, or whatever floats your boat
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This is an upgrade over the previous version of this plan released, which was unleashed in 2008. This is why I think it is better:
A) More recovery time between the Strength Training Sessions. Benefits: reduced chance of injury or overtraining.
B) The Cardio component was eliminated. I feel this will mean bigger and faster gains in hypertrophy (increased muscle mass). Added enjoyment - I hate doing cardio, and I only did it 1/3 of the time last around anyway, so I added things I'd actually do. NOTE: Aerobic fitness is still improved by doing HIIT Anaerobically (in fact it is vastly superior to traditional cardio!!!), and the type cardiovascular fitness gained is perfectly suited toward the physiology of the human animal anyway, so no worries.
C) The many benefits of Yoga. I'll use an excerpt from a post by Mike French to elaborate:
1) Stress and tension reduction
2) Mental clarity and focus
3) A greater sense of purpose, peace/harmony.
4) Increased fitness and muscle tone
5) Improved strength, balance and flexibility
6) Improved posture, alignment and grace
7) Increased lung capacity, breathing quality
8) Improved digestion and circulation
9) Better quality of sleep
10) Improved Spine Health
And increased athletic performance
D) For those using the Advance Corrective Routine, some of the benefits of Yoga are even more dramatic! Such as:
1) Posture and alignment - affecting all of the load bearing joints of the body!
2) Spinal Health
Resulting in:
1) Reduced joint pain
2) Increased lung capacity, breathing quality
3) Improved digestion and circulation
4) Reduced pain from headaches and migraines
5) Better quality of sleep
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The “300” Workout
25 Pull-ups
50 Deadlifts – 135lbs
50 Push-ups
50 Box Jumps – 24” box
50 Floor Wipers
50 Single-arm Clean & Press – 35lb KB (25 each arm)
25 Pull-ups
There is no rest between exercises (if possible) – yes, this is an advanced routine!
Scalability:
Big Dawgs: As Above
Porch: 240 Reps (20,40,40,40,40,40,20)
Pack: 205 Reps (15,35,35,35,35,35,15)
Puppies: 150 Reps (13,25,25,25,25,25,12)
Buttercups: So Below
The Bodyweight Version
15 Hanging Rows
25 Squats
15 Push-ups
50 Jumping Jacks
20 Mountain Climbers
10 Close Grip Pushups
15 Hanging Rows
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Kettlebell Routine
21 Kettlebell Swings, 53#
21 Pull-Ups
21 Kettlebell Swings, 53#
21 Burpees
21 Kettlebell Swings, 53#
21 Tuck Jumps
21 Kettlebell Swings, 53#
21 Front Squats, 75#
21 Kettlebell Swings, 53#
21 Sumo-Deadlift High-Pulls, 75#
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Craig Ballantyne Barbell Complex:
I believe these are 6 reps per exercise, continuing on with no rest until the end, rest one minute, then repeat several times:
Squat, bar behind head
Military press
Front squat
Wide grip upright row (high pull)
Romanian deadlifts
Standard deadlifts
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Here's 3 Ferruggia Barbell complexes. Each exercise is done for 6 reps, then immediately move on to the next exercise. No rest until the end of each round. No discussion of load.
Complex #1:
Hang Snatch
Overhead Squat
Snatch Grip High Pull
Romanian Deadlift
Bent over Row
Deadlift
Rest 60 seconds, then repeat 6 times.
Complex #2:
Front Raise
Reverse Curl
Hang Snatch
Hang Clean
Front Squat
Military Press
Good Morning
Back Squat
Rest 90 seconds, then repeat 5 times.
Complex #3:
Overhead Triceps Extension
Back Squat
Good Morning
Push Press
Front Squat
Hang Clean
Romanian Deadlift
Bent over Row
Snatch
Overhead Squat
Rest 90 to 120 seconds, and repeat 4 or 5 times.
He's also got a few bodyweight conditioning circuits that he says are harder than they look:
Circuit #1:
Prisoner squats - 50 reps
Hindu push ups - 25 reps (that actually looks as hard as it probably is)
Mountain climbers - 60 seconds
Reverse Push ups (bridge) 60 seconds hold
Side outs - 60 seconds
Do 5-7 rounds
Circuit #1:
Squat thrusts - 15 reps
Reverse push-ups (bridge) hold as long as possible
Slalom jumps - 60 seconds
Bear walks - 50 yards
Bootstrappers - 25 reps
Shuffle Jacks - 60 seconds (like regular jumping jack, but arms swing front to back rather than in a sideways motion)
Do 5-7 rounds.
The above 2 circuits are just examples. He has a whole list of exercises that are meant to be put together as follows: a lower body exercise, an upper body exercise, a jumping exercise, a bridging exercise, and a jumping exercise.
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GSP (UFC Champ) Conditioning Routine:
20 air squats
20 lunges per leg
20 jump squats
20 split jumps per leg
6 burpees.
Presumably you'd repeat 3+ times. Not sure why there isn't a tad more upper body moves sprinkled in here. But it looks like it would gas you.
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Tabata style Bodyweight Circuit: (20 seconds ALL-OUT work, 10 seconds rest):
Spider man push ups
Pistol Squat left leg
Inverted pull up
Pistol squat right leg
Hand stand push ups
Jump squat
Pull ups
Alternating split squat jump
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Mike Geary Anaerobic HIIT Workout
a. 1-arm DB swings (alternate arms every 5 reps) - 3 minutes straight as many reps as possible.
rest 1 min
b. 1-arm DB snatches (alt arms every 5 reps) - 3 minutes straight as many reps as possible.
rest 1 min
c. DB renegade rows (alt arms after each rep) - 10 reps each arm.
rest 30 seconds
d. Floor mountain climbers - 30 seconds max reps.
rest 30 seconds
e. Floor mountain jumpers - 30 seconds max reps.
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Kettlebell 300 Workout I - For Time
25 V-Ups
50 KB Snatches (25/hand)
25 Push-ups
50 KB Swings
50 Squat Thrusts
50 KB Clean & Press (25/hand)
50 Mountain Climbers
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Kettlebell 300 Workout II - For Time
25 V-Ups
50 KB Snatches (25/hand)
25 Push-ups
50 KB Swings
50 Lateral Squats (25/side, alternating)
50 KB Clean & Press (25/hand)
50 Mountain Climbers
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Kettlebell 300 Workout III - For Time
25 V-Ups
50 KB Snatches (25/hand)
25 Push-ups
50 KB Swings
25 Burpees
50 KB Clean & Press (25/hand)
50 Mountain Climbers
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Kettlebell 300 Workout IV - For Time (This is the toughest one)
25 V-Ups
50 KB Snatches (25/hand)
25 Push-ups
50 KB Swings
25 Roll-up Squat to Burpee
50 KB Clean & Press (25/hand)
50 Mountain Climbers
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