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Having just revamped my workout once again within the past few days, I now finally have a workout plan I enjoy, has some variety, challenging, and basically keeps me busy. I don't have a strongman competition until the summer so I'm working more on explosive strength and the like. Here's what I've got going on so far (six week cycle basically):
Week One: ----Week Four:
MON: Weight Training, AA3, Abs ----MON: Weight Training, Abs
TUE: Naked Warrior, Abs, Abs ----TUE: Naked Warrior, AA3, Abs
WED: Circuit Training, AA3, Abs ----WED: Circuit Training, Abs
THU: OFF! ----THU: AA3
FRI: Weight Training, AA3, Abs ----FRI: Weight Training, Abs
SAT: Naked Warrior, Abs ----SAT: Naked Warrior, AA3, Abs
SUN: Circuit Training, Abs ----SUN: Circuit Training, Abs
Week Two: ----Week Five:
MON: OFF! ----MON: AA3
TUE: Weight Training, AA3, Abs ----TUE: Weight Training, Abs
WED: Naked Warrior, Abs ----WED: Naked Warrior, AA3, Abs
THU: Circuit Training, AA3, Abs ----THU: Circuit Training, Abs
FRI: OFF! ----FRI: AA3
SAT: Weight Training, AA3, Abs ----SAT: Weight Training, Abs
SUN: Naked Warrior, Abs ----SUN: Naked Warrior, Abs
Week Three: ----Week Six:
MON: Circuit Training, AA3, Abs ----MON: Circuit Training, Abs
TUE: OFF! ----TUE: AA3
WED: Weight Training, AA3, Abs ----WED: Weight Training, Abs
THU: Naked Warrior, Abs ----THU: Naked Warrior, AA3, Abs
FRI: Circuit Training, AA3, Abs ----FRI: Circuit Training, Abs
SAT: OFF! ----SAT: AA3, Abs
SUN: Abs ----SUN: OFF!
As for what all that means
(Had to add the lines, it didn't post very well :P)
I use the 5x5 system for the weight training, five sets of five reps. Two warm-up sets, three hard sets, max effort. C&Js, deadlifts, bench press one day, bent-over row, overhead press, reverse bicep curls the other day. I also add in plate pinching, wrist rollers, neck harness, and other gripwork. After that, I'll fool around with planches, handstands, tumbling, and the like.
The naked warrior routine is one of Pavel's gems, though I also added in dead-hang pull ups as well. I can now do butt-to-ground pistols and almost have the full one-arm/one-leg pushup position down pat (my pullups have always been good, it's the Marine in me)
Circuit training is basically rounds of training. I turn on my cheap $50 timer for 3 minute rounds, then alternate rope-skipping with kettlebell exercises. First time I did this I threw up at around round 9, luckily I always train with a bucket nearby.
I work out my abs in different ways. I do the Magnificent Seven every morning and vaccuums throughout, and when I actually do my ab exercises I have a few to choose from, mostly concentrating on leg lifts, hanging leg raises, V-ups, jackknives, side crunches, reverse crunches, and suspended bridges. If I do it on a weight training day, I'll hop on the decline, throw a weight on, and crank out crunches.
AA3 is the Air Alert III program, basically plyometrics to power up your jumping abilities and whatnot. I just started so no results yet
I also do little stuff throughout the day: Captains of Crush hand grippers, push-ups, and the like.
Who else wants to share what they do? As for you younger guys, I definitely don't think you should start off right away on this. I know the limits on my body and I don't work out as many days as it says, I take a rest if need be and can tell when I'm overtraining. 3-4x a week is plenty for the less experienced. I typically go about fifteen weeks then take 3 weeks off. Always schedule in recuperation time, as that's what gets you stronger.
Week One: ----Week Four:
MON: Weight Training, AA3, Abs ----MON: Weight Training, Abs
TUE: Naked Warrior, Abs, Abs ----TUE: Naked Warrior, AA3, Abs
WED: Circuit Training, AA3, Abs ----WED: Circuit Training, Abs
THU: OFF! ----THU: AA3
FRI: Weight Training, AA3, Abs ----FRI: Weight Training, Abs
SAT: Naked Warrior, Abs ----SAT: Naked Warrior, AA3, Abs
SUN: Circuit Training, Abs ----SUN: Circuit Training, Abs
Week Two: ----Week Five:
MON: OFF! ----MON: AA3
TUE: Weight Training, AA3, Abs ----TUE: Weight Training, Abs
WED: Naked Warrior, Abs ----WED: Naked Warrior, AA3, Abs
THU: Circuit Training, AA3, Abs ----THU: Circuit Training, Abs
FRI: OFF! ----FRI: AA3
SAT: Weight Training, AA3, Abs ----SAT: Weight Training, Abs
SUN: Naked Warrior, Abs ----SUN: Naked Warrior, Abs
Week Three: ----Week Six:
MON: Circuit Training, AA3, Abs ----MON: Circuit Training, Abs
TUE: OFF! ----TUE: AA3
WED: Weight Training, AA3, Abs ----WED: Weight Training, Abs
THU: Naked Warrior, Abs ----THU: Naked Warrior, AA3, Abs
FRI: Circuit Training, AA3, Abs ----FRI: Circuit Training, Abs
SAT: OFF! ----SAT: AA3, Abs
SUN: Abs ----SUN: OFF!
As for what all that means
(Had to add the lines, it didn't post very well :P)I use the 5x5 system for the weight training, five sets of five reps. Two warm-up sets, three hard sets, max effort. C&Js, deadlifts, bench press one day, bent-over row, overhead press, reverse bicep curls the other day. I also add in plate pinching, wrist rollers, neck harness, and other gripwork. After that, I'll fool around with planches, handstands, tumbling, and the like.
The naked warrior routine is one of Pavel's gems, though I also added in dead-hang pull ups as well. I can now do butt-to-ground pistols and almost have the full one-arm/one-leg pushup position down pat (my pullups have always been good, it's the Marine in me
)Circuit training is basically rounds of training. I turn on my cheap $50 timer for 3 minute rounds, then alternate rope-skipping with kettlebell exercises. First time I did this I threw up at around round 9, luckily I always train with a bucket nearby.
I work out my abs in different ways. I do the Magnificent Seven every morning and vaccuums throughout, and when I actually do my ab exercises I have a few to choose from, mostly concentrating on leg lifts, hanging leg raises, V-ups, jackknives, side crunches, reverse crunches, and suspended bridges. If I do it on a weight training day, I'll hop on the decline, throw a weight on, and crank out crunches.
AA3 is the Air Alert III program, basically plyometrics to power up your jumping abilities and whatnot. I just started so no results yet
I also do little stuff throughout the day: Captains of Crush hand grippers, push-ups, and the like.
Who else wants to share what they do? As for you younger guys, I definitely don't think you should start off right away on this. I know the limits on my body and I don't work out as many days as it says, I take a rest if need be and can tell when I'm overtraining. 3-4x a week is plenty for the less experienced. I typically go about fifteen weeks then take 3 weeks off. Always schedule in recuperation time, as that's what gets you stronger.
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