Archive for the ‘Training Schedule’ Category

“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” Arnold Schwarzenegger Dynamic Warm-up Then: [...]

“I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. [...]

“The Warrior is a dying breed. My Definition of a Warrior is not just one who is face with struggle, but also one who overcomes and conquers his obstacles in pursuit of victory. A Warrior does not cry and moan when things do not go his was. Rather, he goes back to work, trains with [...]

3×10 Wide legged Deadlifts 3×10 Deadlits Then: 5×3 Deadlifts 70%max 3×2 Deadlifts 80%max 3×1 Deadlifts 95%max Rest between 45-90 seconds between each set. However at 95%max rest upto 2 minutes. Then: 5×60 seconds Freestyling on the Pull-up Bar Rest adequately between sets Then: Cool down

Dynamic Mobility Warm-up Then: Indian Clubbell 20x Double Handed Swings + 10x Swings & Squats + 20x Single Arm Armpit Swings + 20x Gamma Cast Left + 20x Gamma Cast Right + 10x Single Arm Gamma Cast Left + 10x Single Arm Gamma Cast Right + 10x Side to Side swings (imagine a golf swing) [...]

Give it a Name… I am not a marketer. Today’s training session is basically circuit training/metabolic conditioning training/interval training/well whatever you want to call it. Its a workout that if going to kick your ass, plain and simple. It will not take prisoners. This is no bullshit training, just maximum effort with maximum result. To [...]

Metcon Monday 23-8-2010

Posted: 23rd August 2010 by Valentine Rawat in Kettlebells, Metabolic Conditioning, Training Schedule, Workouts

Dynamic Warm-up Then: KB Swings + KB Squats + KB OH Press + Ab-wheel roll out + Press ups + Resistance Band Bent Over Row 4 rounds 45 seconds 15 seconds rest Then: P1: KB Renegade Rows P2: Burpees 4 rounds 60 seconds work 30 seconds rest Then: 10x Jack Knives + 20x Knees to [...]

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” Brian Tracy Dynamic Mobility Warm-up Then: 60 seconds Alternate Rope Undulation 30 seconds Hammer Work from Right 10x Ball Slams to Burpees/Sprawl Rest 2 minutes Then: 60 seconds Double Rope Undulation [...]

Power Out Thursday 12-8-2010

Posted: 12th August 2010 by Valentine Rawat in Power Training, Training Schedule, Workouts

In physics, power is the rate at which work is performed or energy is converted If ΔW is the amount of work performed during a period of time of duration Δt, the average power Pavg over that period is given by the formula It is the average amount of work done or energy converted per unit of time. The average power is [...]

Mobility Warm-up Then: 3×6/8 Swiss Ball Single Arm DB/KB Chest Press 3×6/8 Swiss Ball Single Arm DB/KB Incline Chest Press 2×10 DB Press-up to Gladiator (Light) 2×10 Bridging DB/KB Chest Press (Light) Then: 2×10 DB/KB Seesaw Press 2×6/8 Kneeling Swiss Ball DB/KB Shoulder Press 2×8 DB/KB Bent Press Then: 5×6 (3 each side) Kettlebell Turkish [...]

Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways. Strength training performed at high level of intensity with short rest intervals between exercises, the cardiovascular and metabolic conditioning benefits equally if not exceeds what can be achieved with more traditional “cardio” [...]

Strength Endurance Dynamic Warm-up Then: 5x Burpees + 15 meters Bear Crawls + 50 meters Sprints + Jog back to recover 5 Rounds Then: 30 seconds Press-up + 30 seconds Crunches 5 rounds no rest Then: Indian Clubbells Shield Cast + KB Halos 3 rounds Then: Partner Drills Back to Back Squat Hold + Punch [...]

Best Abdominal Exercises

Posted: 17th March 2010 by Valentine Rawat in Article, Training Schedule
Tags: Ab Exercise

Best Abdominal Exercises Ab Crazy If you are reading this then I guess you are in the like the majority of people out there that would love to have the the infamous “rock hard abs”. It seems the world has gone 6 pack abs crazy. Everyone wants to look like the Calvin Klien Model. There [...]

Saturday WOD 24-10-09

Posted: 24th October 2009 by Valentine Rawat in Training Schedule, Workouts
Tags: Barbell Complex, Barbell Training

Saturday WOD 24-10-09 Dynamic Warm-up Then: Barbell Complex Training 5 x Hang Cleans + 5 x Front Squat + 5 x Push Press + 5 x Back Squat + 5 x Bent over Row 5 rounds for time… Then: Cool down and Stretch

Friday WOD 23-10-09 Dynamic Warm-up Then: 10 x Sprints 80 Steps at Roundhay Park Then: Cool down and Stretch

Thursday WOD 22-10-09

Posted: 23rd October 2009 by Valentine Rawat in Training Schedule, Workouts
Tags: Burpees, Deadlift, Lunges

Thursday’s workout of the day: Warm-up Then: 3×20 Deadlift 50% max Then: 10 x Deadlift 80% max + 20 x Jumping Lunges + 30 x Burpees 5 rounds Then: Cool down and Stretch

Wednesday WOD 21-1-09

Posted: 21st October 2009 by Valentine Rawat in Training Schedule, Workouts
Tags: Kettlebell Workout, Power Bands Workout

Wednesday WOD 21-1-09 20 miles Bike Ride Then: Band Split Romanian Deadlift Band Bent Over Row Band High Pull Band Hammer Curls Band Squat and Over Head Press KB Swings KB Around the Worlds KB Figure 8s KB SOTS KB Windmills 4 rounds 60 seconds work and 2 minutes rest in between sets. James Black [...]

August RAWFIT BOOTCAMP

Posted: 5th August 2009 by Valentine Rawat in Training Schedule, Workouts

WEDNESDAY – Heart and Lungs Training Workout:Sprint work 8 rounds Then:4 x 1 minute roundsBurpees to 4 point +Leg thrust +Alternate and double rope undulation works +Jump lunges +Jumping jacks +Band run and touch +Rocking squat (one leg squat) Then Ab-Attack:Double CrunchDynamic Side PlankScorpions PlanksPhysioball ExchangePhysioball Knee Tuck

RAWFIT August Boot Camp Monday

Posted: 4th August 2009 by Valentine Rawat in Training Schedule, Workouts

10 minute warmups Then: 4 rounds 45 seconds work 15 seconds change/rest Dragon Stance Hold + Red-Band Squat Press + Ball Crunches + Ball Press-ups + Ball Hamstring Curls + Seated Rows – Purple Band + Hindu Squats + Ball Prone Plank with mobility + Reverse Push-up + Leg Raise Twists 5 minutes cool down [...]

F.U.B.A.R.

Posted: 22nd July 2009 by Valentine Rawat in Training Schedule, Training Videos, Workouts

Today War with Weights: 3 rounds of:3 x Tyre Pulls (length of the rope) + 10 x Double KB Cleans + 10 x Double KB Push Press + 10 x Double KB Front Squat + 10 x Single Arm Row with 2x24kg KB = F.U.B.A.R Rest as and when…