Monthly Archives: September 2008

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25Sep 2008

Sprint Workouts: Increase Aerobic and Anaerobic Capacity

Click here to Learn how to Train at a High Intensity Level in the Comfort of your Own Home

The following is guest post from Josh Levine of FortisMag. Traditionally we think that in order to increase aerobic capacity (the ability to take in oxygen and use it efficiently) that we need to run, bike, or swim at long distances at a moderate intensity. We also tend to think that in order to increase anaerobic capacity (the ability to work without oxygen) we need to sprint or do short highly intense workouts. While that traditional view is not wrong, it is becoming more and more outdated. The problem with the traditional view is that an athlete is only able to work on aerobic or anaerobic at one time.

So, what’s the solution?

High intensity work with short rest intervals between work sets:

  • By doing this the athlete trains the body to work without oxygen during the high intensity work period and then subsequently trains the body to take in oxygen and use it efficiently during the short rest intervals.

Below are some sample sprint workouts with rest times that you may want to try.
Short Sprint Workout Program Day 1
60meters 4reps 45sec rest
40meters 6reps 30sec rest
20meteres 10reps 20sec rest

Short Sprint Workout Program Day 2
80meters 4reps 45sec rest
60meters 6reps 40sec rest
40meters 8reps 30sec rest
20meters 10reps 30sec rest

Short Sprint Workout Program Day 3
80meters 4reps 40sec rest
60meters 6reps 35sec rest
40meters 8reps 30sec rest
20meters 10reps 25sec rest

You can modify this program to suite your needs. Simply decrease rest or increase the length of the sprint to make the program harder.

Make sure that you stretch out very well before doing these workouts. Also, you should do light sprints before doing this workout. Ideally, you should do a few light sprint workouts a few days before you start this program.

For more high intensity workouts, check out the Gladiator Body Workout:


Gladiator Body Workout

  • Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
  • If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
  • The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.


Click here for more information.

Train Hard. Eat Well. Live.
Fortismag.com

24Sep 2008

What Exactly is Dom’s Training?

Earlier today we talked about four facts, or lessons, that we can learn from Dom’s training. Well, what exactly is Dom’s training?Dom’s training is actually very simple, and reminds of a post I wrote about fat loss: “Three Simple Principles for Easy Fat Loss.”

Principle One: Strength Train

Dominic’s strength training routine changes from week to week. He follows a simple split routine consisting of Chest, Legs, and Back. He’s actually lightened up on the leg workouts, but still trains chest and back heavy. Notice he doesn’t really do much direct arm work. Dom gets most of his arm work from chest and back. And if you ask me, he has a pretty impressive set of arms. Dom doesn’t exactly want to be some freaky bodybuilder here.

Principle Two: Metabolic Conditioning

All of Dom’s workouts are full body circuits designed to push his body to the max. But honestly, we do not use light weights. This isn’t some sort of 15lb dumbbell jazzercise workout. This is hardcore work designed to help you get stronger, faster, and leaner. We use movements that work multiple muscle groups at once, such as the Kettlebell Swing and Hindu Pushup, and combine them with cardiovascular activities such as Sprinting or Jump roping to develop intense, creative circuit workouts.

Principle Three: Eat More

Dom’s eating has improved dramatically over the past few months. His caloric needs are extremely high and all he needs to do to continue losing fat is to eat enough to recover, but not enough to put on weight.

The Decision to Train more Clients

I’m very proud of what Dom has been able to do in these few short months. One of the most important things I can ask for in a client is respect. When I first decided to train people, I had a whole bunch of people come to train with me for free. But no one came back, and I felt like I had wasted my time. Just before I made the decision to quite trying to train people, Dom was on my doorstep ready to workout. At first, he was just a training partner, but as time went on, we developed a strong trainer-client relationship. He respected what I had to offer, and took my advice for facts. We can all see the results he’s achieved.

I have two guys that train with me right now. Training both of them has made me realize how immature I was when I first decided to become a trainer. I’m a new person now, with greater knowledge, better workouts, and improved body composition. I’m now ready to take on the world of fat loss, one client at a time.

Stay tuned for more info.

03Sep 2008

3 Advanced Bodyweight Workouts using the Basics

A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I’m going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.


Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups

Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups

Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups

A tip on how to set these workouts up:

It will be difficult to find a track with a playground nearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.

Other options u can do is to replace the pull-ups with body weight squats if you are unable to find a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The best solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push-ups to replace regular push-ups.

The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.