The Japanese show on the channel G4 titled “Ninja Warrior” is the perfect example of setting up obstacle courses to test strength, speed, and endurance.

• You don’t need complicated equipment to set up your own obstacle course. What I’ve done in the past is to take all the equipment I have and place it out in my back yard.
• Then, I’ve just tried to create something intense and difficult.

Here is a sample workout:

Round One:
5 Kettlebell Clean and Press each hand
5 Burpees
10 Resistance Band Punches each hand
Sprint

Round Two:
10 Kettlebell Clean and Press each hand
10 Burpees
20 Resistance Band Punches each hand
Sprint

Round Three:
20 Kettlebell Clean and Press each hand
20 Burpees
40 Resistance Band Punches each hand
Sprint


Check out the video of round three:

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20 Pushups
KB Clean + Press, 10 reps
20 Jump Rope Crossovers
KB Front Squat, 10 reps

Parth – 16:49.68
Dom – 11:45/18
D-raj – 11:06.43

Tuesday Semptember 2, 2008

3 rounds:

20 Bodyweight Squats
Sprint
10 Bentover Rows, 95lbs

Completed as a group with D-raj: 3:56.55

Wednesday, September 3, 2008

Push Jerk, 2×5 115lbs
Front Squat, 2×5 75lbs
Power Clean, 2×5 55lbs
Power Clean + Push Press 2×5 95lbs
Hang Power Clean + Push Press, 2×5 95lbs
Hang Power Snatch, 2×5 75lbs
Bent-Over Row, 2×15 105lbs
Deadlift, 2×5 195lbs

Thursday, September 4, 2008

21-15-9 reps of:

KB Clean
Hindu Pushups
KB Windmill
KB Row
KB Front Squats

Time – 25:39.60

Friday, Semptember 5, 2008

Push Jerk 2×5, 125lbs

Front Squat 2×5
Dom + D-Raj – 95lbs
Parth – 85lbs

Power Clean 2×5
All – 125lbs
Parth, on second set – 130lbs

Power Clean + Push Press, 2×5
Dom + D-Raj – 95lbs
Parth – 100 lbs
Dom on second set – 100 lbs
D-raj + Parth on second set – 105lbs

Hang Power Clean + Push Press, 2×5
All – 105lbs

Hang Power Snatch 2×5
Dom – 45lbs
D-Raj – 65lbs
Parth – 80lbs

Bent Over Row 2×5
All 115lbs

Deadlift
Dom + D-Raj 180lbs, first set
Parth 200lbs, First Set
All, 200lbs Secon Set

Notes:

Another great training week. I’m especially happy because I have finally figured out how to incorporate heavy training into my routine. At first I tried the CrossFit method where you randomly include a heavy strength day amongst each MetCon day. That really didn’t workout for me, so I tried bodybuilding where I perform a series of bodypart-related exercises in the morning. That never really took off. I also tried incorporating heavy training as part of a circuit, but I realized how dangerous that could be. Under the stress of MetCon, if you’re form fails, then you’re gone. I understand that the routine I used this week is far from a balanced one, It was extremely intense. I was sweating as much I did in my regular MetCon training, and I genuinely enjoyed it. Reminds me of my 5X5 days, although those workouts were never as intense as these were. I think it was just the combination of olympic lifts that I enjoyed doing.

Goal for next week:

Develop a balanced strength routine that can be performed 3 days a week. Use the same movements used in the two workouts this week, with similar rep/set/rest schemes.

Do you guys have any suggestions for a balanced routine?

About the Author

Parth Shah is a Strength and Fitness Consultant specializing in developing practical, sustainable fitness solutions for his clients. He is currently going through his own personal physical transformation. He created ShahTraining.com to share his thoughts, ideas, and philosophy, and hopes to develop it into a community of fitness enthusiasts and trainees who believe in make fitness a part of their daily life. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

Photo Credit: Michal Novotny