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Strength Training Saturday 31-7-2010

Dynamic Mobility Warm-up Then: 3×5 BB Overhead Squat Then: 15 meters KB Walking Overhead 2x Lunges + 2x Squats 30 KB Step ups 3 rounds Then: 5×5 Zercher…

Valentine Rawat July 31, 2010

Friday Mania HIIT 30-7-2010

Dynamic Mobility Warm-up Then: CB Gamma alt KB Snatch Lunge  – Left KB Snatch Lunge – Right KB Juggling Hammer work on Tyre – Left Hammer work…

Valentine Rawat July 31, 2010

HIT - High Intensity Training Thursday 30-7-2010

HIT – High Intensity Training What Is HIT? The initials H.I.T. stand for High Intensity Training. It is a system of training made popular by Arthur Jones,…

Valentine Rawat July 30, 2010

Metabolic Conditioning & Explosion Training Wednesday 28-7-2010

Mobility Warm-up Then: Kettlebell Mobility Drills:- Around the World Halo Good Mornings Figure 8s Around the World to Upper Cut 60 seconds per exercise Then: P1…

Valentine Rawat July 28, 2010

Power & Strength Tuesday 27-7-2010

Power and Strength Training Day Mobility Drills Wamp up 5×5 Clean + Jerk 5×5 Front Squat 2×10 Back Squat + 10x Jump Squats 2×5 Back Squat + 5x…

Valentine Rawat July 27, 2010

Tabata Monday 26-7-2010

Lets start the week with a bang. One of the toughest protocol is TABATA. MORNING SESSION Mobility Warm-up Then: 15x Hills Sprints Then: Cool down EVENING SESSION…

Valentine Rawat July 26, 2010

Sun Tzu - Art of War Part 4

TACTICAL DISPOSITIONS 1. Sun Tzu said: The good fighters of old first put themselves beyond the possibility of defeat, and then waited for an opportunity of defeating…

Valentine Rawat July 25, 2010

Fifty People One Question

A week off training. A time to reflect and create a rough plan to the future and leaving room for flexibility. The aim is to grow maturely with an inner vision that…

Valentine Rawat July 24, 2010

Met Con Workout Sunday 18-7-2010

Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways.…

Valentine Rawat July 19, 2010

Sun Tzu - Art of War Part 3

ATTACK BY STRATAGEM 1. Sun Tzu said: In the practical art of war, the best thing of all is to take the enemy’s country whole and intact; to shatter and destroy…

Valentine Rawat July 18, 2010

High Intensity Training 17-7-2010

High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing…

Valentine Rawat July 17, 2010

Partner Training Friday 16-7-2010

Partner Training – Great way to push yourself that little bit more. Dynamic Mobility Warm-up Then: P1- Rope Work P2 – Ball Slams 3 rounds 60 seconds…

Valentine Rawat July 17, 2010

HIIT Power Training Thursday 15-7-2010

Session 1 Dynamic Warm-up Then: 10 minute easy jog Then: 15x Steps/Hill Sprints (88 steps at approx. 45 degree angle) Then: Cool down or 10 minute easy Row Then:…

Valentine Rawat July 15, 2010

Barbell Complex Strength Wednesday 14-7-2010

Barbell Complexes come in various forms. There are various combinations. Above all use the KISS principle – KEEP IT SIMPLE STUPID. Dynamic Mobility Warm-up…

Valentine Rawat July 14, 2010

Deck of Cards Tuesday 13-7-2010

Deck of Cards Lets get imaginative. Separate all faced cards i.e., Jacks, Queen, King, Ace and Joker. Jacks = Any Kettlebell exercise, Swing, Cleans, Clean &…

Valentine Rawat July 14, 2010

Strength Training Monday 12-7-2010

Session 1 – Strength Training Mobility Warm-up Then: 2×20 Bodyweight Squats 2×15 Barbell Jump Squats 5×5 Barbell Squats Then: Single arm Indian…

Valentine Rawat July 12, 2010
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