These workouts are put here as an option for AFD members to help improve their fitness related to FF activities.
Each workout will contain a strength component (squats, deadlifts, presses, pulls etc) and finish with a conditioning component (lower skill movements done in intervals, rounds etc).
The intention is to focus on building overall strength at the beginning of the workout when you are fresh and then use our strength for conditioning (as we are strength and power based athletes).
- note the difference b/t doing this compared to the bike or farmer walk version you did the first day.
E. Got time and energy? Load up the sandbag as heavy as you can muster and give it a bear hug and walk with it for as much distance as you can without dropping it. Rest, pick up and repeat until you feel yourself unable to recover for the next set and then be done.
Need more wt. for it to be tough? HOw about using an bunker gear bag?? Get creative!
Busy Day! Get in and out with a short but heavy hittin' workout!
A. Deadlift- work up to a heavy 5 reps- add 5-10# to the last time, rest as needed.
B. Tabata Farmer Walk
8x 20s fast heavy walk: 10s rest
Pick a decent weight (50#+ per hand). You gotta keep walking for the entire work period, nice and quick making turn-arounds when you get to the other end of the bay/workable space. During the 10s rest put down the wt. and at the end of the 10s you should have the wt. in your hands ready to go.
Easiest way to do this is with your iphone or timex watch- timex watch set the timer for 30s and when it hits zero it will beep for 10s... perfect for a rest period!
We don't have the fancy bars for this so DB's work great. Be sure to keep your posture PERFECT- chest out, shoulders back and down, chin pulled in and tongue on the top of your mouth.
If this is easy then count it as a warm up set and up the wt.
From dead-hang, what is the most weight you can lift 1 time? (1RM) Use a belt or DB b/t feet if needed to add wt. If you can't do even 1 pullup without assistance then work your way up to the hardest pullup attempt you can with your feet as assistance.
B. 2-3x
One Arm DB Row; 8-12 reps/arm- DB so that hand is facing beckwards (weaker arm first, keep reps/wt. the same)
Lower Ab Coordination; as many reps as you can without losing "flat Back"
60s rest
C. 2-3x
One Arm DB Row; 8-12 reps/arm- DB so that hand is facing toward your body (weaker arm first, keep reps/wt. the same)
Back Extensions; 10-15 reps (on ball or back ext. machine)
60s rest
Part 2:
Tabata Bike; 8x 20s work:10s rest (for a total of 4 mins)
http://youtu.be/rI8ozDimDoA: This guy has the tension right, tough but able to keep going- how happy does he look at the end?
Here is the deal, B is what the original Dr. Tabata did. It was designed for Elite Speed Skaters.... so, be ware. I am typically not the guy to put Tabata into the workouts because I think they are used in ways that they are not intended.... not to say other ways are bad, but I figure there are better ways of going about doing things if you are doing things like pushups/pullups/situps etc.
The key- set the spin bike up so that there is some resistance so that it slows you a bit during your 20s bouts. Each and every 20s bout should feel like the worst work you would want to do in the day.
Now when you are done, laying on the floor in a puddle of sweat trying to catch your breath take note of what your breathing and HR are doing. This is the intention of "Tabata" workouts, a full scale assault on your aerobic and anaerobic cardiovascular system. Repeat this every 3 days or so and you'll find the actual intended benefit of Tabata- increased anaerobic/aerobic conditioning.
For the next little while I will put a Tabata workout at the end of the workout and I want you to pay attention to what kind of demands it puts on you- not your specific muscles but on how it makes you feel as a human at the end of it. You decide what movements you feel are the most beneficial when it comes to improving your overall fitness. My thoughts: I think you would rather be stronger and more conditioned than you would want to use your current strength for conditioning..... but you be the judge.
This may lead decrease in bodyfat (one of the main reasons it is being pushed in mainstream fitness) but not directly from the workout. At least this is not what the study revealed as the benefits, so when you are tol this will help you burn fat then ask for proof.
Here is some more info on this study if you would like to read for yourself:
Hey peoples, since this whole schedule topic has come up it has proven to be a challenge to find the right time to get in the gym.... so main thing for right now is to mak sure you get in there, even if it is for a quick one so here is a short but good one for the day:
A. Back Squat; Work up to a heavy 5 reps (max wt. with safe technique)
B .3x
Back Squat (using 90% of A) 5 reps; no rest
Max rep chinups (use feet for assistance up to 10-12 reps if needed); 2:30 rest
C. 1x for each movement, max reps in 60s/rest as needed b/f going on to next movement:
A. Sumo-Deadlift; work up to a 5 rep max- add 5-10 lbs to last time
B1. Shoulder Press; 5,5,5
B2. Max Rep Pullups (while resting shoulder press)
C. 5x
30s max rep burpees; 30s rest
30s Alternating KB Swings; 30s rest
D. Front Planks; Take your max time in the testing and divide it by 2, this will be your work interval time (x). Your rest will be 1/2 as long as your work interval (x/2).
How many work: rest intervals can you do until you can no longer hold the plank for the rx'd interval?
So if you did 2:00 then your intervals would be 60s work: 30s rest.
When lifting big things.... it's usually good to listen to the guys that do it for a living!
