I’m experimenting with a “mish-mash” (as I call it) of programs - taking bits & pieces of various programs/methodologies I like and putting them together into one (relatively) cohesive unit. It still needs A LOT of tweaking, but I was pretty pleased with yesterday’s workout.
My “mish-mash” combines elements of active/dynamic warmup (as discussed by Martin Rooney and Coach “H” on EliteFTS), Mark Verstegan’s stuff, Joe Kenn’s Tier System, my “Singles & Doubles,” Density Conditioning and more.
Today’s workout:
Active/Dynamic Warm-Up (this is what I did yesterday - needs A LOT of tweaking/working with):
A1 - Easy-medium rope skipping x 5 minutes
B1 - DB Laterals Raises: 3 sets x 10 reps
B2 - Bent Raise Rows: 3 x 10
C1 - Weighted Swiss Ball Situps: 3 x 12
C2 - Russian Twists on Swiss Ball: 3 x 12
D1 - Glute Ham Bridges on Swiss Ball: 4 x 8
Workout:
-Weighted Incline Push-Ups: 5 sets x 6 reps (medium weight)
-Bent Barbell Rows (close-grip, pulled to nipples): 5 x 6 (fairly heavy)
-BB Power Cleans: S&D-style - 1 rep every 20 seconds for 10 minutes.
Had a couple other things planned, but I was toast by this time. My plan is to come up with a good Active/Dynamic Warm-up, and rotate the 3 workout exercises 3x/week. The exercises will stay the same, but intensities will be rotated, so that each gets a 5x6 (medium), 5x6 (heavy), and S&D x 10-15 minutes once/week. Density Conditioning or Davies-style 100 yards sprints will be done 2x-3x/week.
I’ll keep you guys updated.
Train Hard, Rest Hard, Play Hard-
Wiggy