I’ll leave some answers for Coach Davies. Nate to cut workout time, try getting up earlier and jump rope at home. Then, hit the weight room. That should cut down 40 minutes. Remember, the only rest is to get from one exercise to the next. We don’t time our reps like Poliquin. he takes 2-3 minutes rest between sets so he needs to keep track so the body gets some work. We go constantly. Go as hard and as fast as you can. I realize you will slow in the later sets, but give it all you got. Make it as chaotic for your body as possible.
Way to go Kelly.
Anthony, start with the smallest Kettlebell and a 4-5 kg ball should be good. We do workouts like these 3-6 days a week, depending on where we are at in our cycle.
I have not been this sore in a long time. My entire body aches. But at the same time, it feels so good! It’s kind of odd that my triceps and chest are sore, yet I don’t recall doing any direct work on those bodyparts. My shoulders, back and legs are feeling the worst of it. But I will be back in the gym today to complete the next workout. Actually, today’s workout doesn’t look too bad! So I should have no problem completing it!
Kato, I will become a machine and keep working. Like you and A.B. said, my body will adapt to all this work in a few weeks. So by the 4th week, I should be a new man! I will not give up, and I will continue to work as quickly as I can with as little rest as possible. I'll keep it chaotic and fun! Thank you for the encouragement. I'll take it easy at work today and tear it up once again in the gym tonight! :)
Workout 2 is complete. This was much easier for me to handle compared to Monday’s workout. I had to make a few substitutions for exercises that I couldn’t or didn’t know how to do, but other than that, I got through the whole thing in just under one and one half hours. I actually feel much better now.
When I started this workout, I was still extremely sore and tired. But once I was done, I had been re-energized. I am still sore and tired, but nothing like when I began. I do plan on taking tomorrow off from the gym for recovery purposes. Or I may make it an “active rest” day depending on what Coach Davies suggests. I’m looking forward to another workout for Thursday! I hope the rest of you did well today.
Well, Nate bro…I cannot let you suffer by yourself, considering how you and I have run together on this forum for so long. Before I start this fun sounding program, I have to ask Coach Davies…how do I incorporate this with the other sadist in my life…my MA instructor? Currently I hit class M, W and Sat and have 1.5 hour classes with a combination of GPP and SSP in M and W classes…Sat much more focused on SSP. Friday nights are fight night…which is just sparring until you fall down. Weightwise, I hit the body on a three on/one off routine of chest/tris back/shoulders legs/biceps. Would I have to give up some of this to try this program? If not…how do I incorporate it? I will be happy to run with the other dogs here…just need to know so I dont overtrain into uselessness!!
So my boy Whopper is going to join the program. Sweet bro! You will be pleasantly (or painfully) surprised. I feel pretty good today. Sore as all hell, but I feel bigger and stronger. I like this type of training. After a month or so, I should be able to better handle these workouts. And then you will see my gains sky rocket. I ordered a kettlebell and medicine ball. So hopefully, they will be here by the end of the week.
I think today will be an "active rest" day. I may do some swimming or light biking after work. Then I'll be back to tear it up Thurs and Fri. This weekend should be fun too, I'm going to visit a friend in Ft. Myers. She's gonna take me out to the beach, and we'll do some wakeboarding and waterskiing. Should be hella fun! I'm glad you want to give this workout a try Whopper. I'm sure Coach Davies can give you some tips on how to incorporate it with your current training (MA). Enjoy!
Active rest-rope work, 3 minute rounds, rounds 1-4 30 chinees, 5-8 30 situps, full stretch and prepare for tomorrow. Whopper - your question deals with “competition mode” training. I will detail at greater length. In faith, Coach Davies
Nate bro…painfully surprised? The only thing that gives me pain on this post is seeing you whine for a more toned down program!! I had to reread your post 3 times to me sure of what I was seeing!! Please tell me YOU didnt post that…tell me that someone just took your forum name…please bro…say it aint so!! Nate doggie dog…the Bow wow wow of the forum…is whining like a bitch?? Ohhh…that is actually an insult to the ladies that post here!! Ironbabe and the other ladies could probably push it harder than you…yep. Nate dog, we gotta demote you to Nate puppy if you keep whining like that…oh well sighs guess you just aint got the guts to get it done bro…soon your new lady will be leaving you for a man who doesnt whine when the going gets tough…so go light your scented candles, take a nice hot bubble bath, and perhaps get yourself a manicure and accept the fact that your nothing more than a pitiful puppy. (pissed off yet??–GOOD!!)
Coach, I look forward to your suggestions on how to incorporate your training into my current routine..I am always looking for new ways to bring the destruction when it comes to sparring..so I am sure your brand of GPP will help out! Every advantage is greatly appreciated!
Whopper, my man! What’s up bro? Hey man, I don’t know what was up with that little whiny post about me not being able to handle the workout and wanting a toned down version. It must have been the Catabolic Fairy talking some shit! But I am on track and will not back down again. Don’t you worry, this Dogg isn’t going to become a puppy! As for my lady, I won’t disappoint. There is no reason for her to go elsewhere!
And I’m ready for tomorrow’s workout. I will divide and conquer. Let’s see you keep up with this Dogg!
Coach Davies or Kato or anyone else–Is there some thread around here dealing with overhead squat. It’s killing me. Even with just the bar, I end up leaning WAY forward, my heels come up, and my knees scream. I have to be doing something wrong. Any help would be greatly appreciated.
Nate bro…keep up??? Are you thinking you can give me a run for the money?? Bring on the heat and lets see what ya got!! All I need is some input from the big Coach Davies on how to work this around my current program…considering I am gonna be in the ring and cracking and smacking some heads in just two weeks!! I need another one of those pretty gold medals for my underwear drawer so I can keep building the collection. The last competition gave out some ratty looking medals…downright depressing after you go thru so much punishment…but just some of these tournys have no class!! Anyway…as soon as the Big Guy gives me the info…you and I will see which one has the big dog REALLY running thru his veins!!
Whopper, you’re on! It’s go time! Bring it, don’t sing it!
Doogie, sounds like you are on your way to doing them right. It has been a few years since I have done these. And even then, I never could use much weight. I was in for a big surprise on Monday because I used much less weight than I thought I would. There is a thread about doing the overhead squat. It’s the thread about Front Squats posted by Princess. T-Rex asked a question on how to perform, and I answered.
Here is an explaination: You can either start with the bar high on a rack so you can get under it with your arms straight, or if using a light weight, you can press it overhead. You will want to use a wider grip. Similar to a snatch grip. The overhead squat is very similar to a snatch balance or drop snatch if you are familiar with those exercises. If not, just take a comfortably wide grip. Make sure your arms are locked straight overhead. You don’t want bent elbows because then you’ll be pressing the weight and squatting!
Now, this exercise requires balance. Even with the bar, I started to lose balance a few times. Slowly squat down nice and deep. You will probably want a wider stance (that works for me). I squat ass-to-the-ground and then come back up. Try to lock your arms overhead and hold that position. Your body will be slightly tilted. Just focus on staying tight (your back will be sore tomorrow!), and squatting down nice and slow. I hope that helps.
If you still don’t get it, you may want to find an Olympic strength coach to show you how. There have been articles about this in MILO. But I couldn’t tell you which issue to look into off the top of my head.
doogie
Try not to take a wide stance. The first movement is to stick your butt out or push it back. Your problems stem from flexibility issues-which is one of the reasons why we use the exercise. Check out Pavel’s two books to help you limber up. Also using kettlebells is a great teaching tool. They helpget your weight back and stretch your shoulders.
Okay Coach, I’m ready for Thursday’s workout! I’m feeling much less sore today and well rested after yesterday’s active rest day. What do you have planned for today?
Nate-you’re the only one who asked, I thought I had some deserters. - Here goes:Day 4
Warmup
Rope Skip
3 minute rounds
rounds 1, 3 & 5: 15 burpees
rounds 2, 4 & 6: 30 seconds mountain climbers.
Section A
Strength Complex – 4 sets, minimal rest between stations
Med ball wood chopper with jump x 20
Glute-Ham raise x 25
k-bell Clean x 25 reps
Lunges x 5 (each leg)
Towel chin x 10 (wide grip)
Star Jumps x 15
Hang Clean to full-front squat x 5
Iron Cross x 15 reps
Section B
GPP
jumping jacks
shuffle jacks
burpees
mtn climbers
chinees
- 30 seconds x 4 sets, continuous
Wheelbarrow/Farmers walk x 14 minutes
Reverse Hyper 4 sets x 6-8 reps
barbell curls 4 sets x 16 reps
Section C
Med ball Hybrid – 6 sets
~ performed in circuitous fashion for a total of 5 throws per station
Medicine Ball Scoop Throw Forward
Burpee’s x 12
Medicine Ball Scoop Throw Backward
Burpee’s x 12
Thursday’s workout is completed. And this time, I did it in 2 hours. That is quite an improvement over Monday’s workout, and this one was very similar. I had to substitute a few exercises, but it went well. Actually, it was an extremely tough workout because the back part of the gym that I workout in doesn’t have A/C. And on a hot day in Florida, training in a gym with a tin roof is not very pleasant. The heat was unbearable. And this did slow me down a bit, but I still fought the pain and completed the workout.
Coach, I know you are on vacation, but I was hoping you would have a chance to post Friday's workout. After that, I'm headed out of town for the weekend. I'll be on the beach and doing some wakeboarding. So it should be a fun and active weekend. And of course I'll be ready for Monday's workout!
Also, my medicine ball should be here tomorrow (I’ve been tracking it with UPS). And if I’m lucky, my kettlebell will be here as well. So I’ll be ready to do this right next week. Thanks for everything once again. I’m going to relax for now and get ready for tomorrow! Have a good one.
Nate Dogg…speaking of the air conditioning…I did this same workout today and I was fortunate in that I found myself a workout partner. I did everything as outlined but had him cut back on the volume a bit since this was his first time being exposed to this type of intensity. About 2/3 through our workout the power to the entire town went out. I live in Arkansas and today was 96 degrees with high humidity. So with no power we were completely in the dark doing our G.P.P. and by the time we got to Farmers walks it was freaking HOT!! By this time everyone else was leaving but here we were walking back and forth in the dark doing our farmers walks. I notice these routines quickly give an animalistic sense to training…the pain becomes enjoyable and i’ve noticed for myself anyway that during the strength component the 1st set is hard…the 2nd set is absolutely miserable…but by the 3rd set my strength comes back up and I start enjoying it…Do you get anything like this?
Even my new training partner remarked after the workout that he had never felt so good after a workout.
Kelly, yes, I get something similar. I’ve also noticed that the 1st and 2nd sets of the strength component will be hard, but I’m usually doing okay for the 3rd or 4th set. I notice that I have ups and downs during the workout, and just when I think I can’t do anymore, I get a surge of energy that keeps me going. I haven’t had any major surges that others experience…and I hope to get some of them so that the workout won’t seem as brutal. But I’ve managed to survive each one so far. And I know that once I’m used to this level of intensity, it will only seem easier later on.
As for the heat, you were feeling it just like me. It was a 90+ day outside, and it only becomes intensified in the back room. I was pouring with sweat the whole time. I just took my shirt off and used it as a towel because it was dripping. I swear, the back room is 100+ degrees when I'm training. That's the only thing that sucks about my gym. I never feel cool until it's winter! But hey, for $99 a year, I can't complain. It has what I need to workout, and it's pretty hardcore too.
I hope your partner is feeling okay tomorrow! He may be in some major pain! Even with reduced volume! I’m looking forward to Friday’s workout. Then I’ll have some R&R until Monday. Then it will be time to tear it up again. And I’ll finally have my medicine ball and kettlebell.
