Archive for the ‘Workouts’ Category

Back Workout Saturday 4th September 2010

Posted: 4th September 2010 by Valentine Rawat in Corrective Training, High Intensity Training, Strength Training, Training Schedule, Workouts
Tags: Back Workout
0

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

MetCon Workout Friday 3rd September 2010

Posted: 4th September 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Training Schedule, Workouts
Tags: Indian Club training, Indian Clubbells, mma conditioning, MMA workout, Shoulder Mobility exercises
0

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) [...]

Interval Weight Training Thursday 2nd September 2010

Posted: 2nd September 2010 by Valentine Rawat in High Intensity Training, Power Training, Workouts
Tags: Interval Weight Training, IWT, Pat O'Shea
0

Interval Weight Training, IWT for short devised by Pat O’Shea in 1969. His books worth getting Scientific Principles and Methods of Strength Fitness and Quantum Strength Fitness. Mind you not easy to get hold of… Dynamic Warm-up Then: 12x Front Rack Squats (2x8kg or 2x12kg for women and 2x24kg or 2x32kg kettlebells) + 2 minutes [...]

Give it a Name Workout Wednesday 1st September 2010

Posted: 1st September 2010 by Valentine Rawat in High Intensity Interval Training, Kettlebells, Metabolic Conditioning, Power Training, Strength Training, Training Schedule, Workouts
Tags: Ballistic Training, Body weight METCON workout, Deck of Card workout, Dinosaur Training, Metabolic Conditioning, METCON Training, Underground Training
0

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 [...]

Strength Training Tuesday 31-8-2010

Posted: 1st September 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, Workouts
Tags: Back Workout, High Intensity Training, HIT, Strength Training
0

Mobility and Dynamic Warm-up Then: 5×5 Pull-ups Rest 30 seconds Then: 5x Single Arm Suitcase + 10x Single Arm Bent Over Row Complete 5 sets using dumbbells or kettlebells. Rest 60 seconds inbetween each set. Then: 5×5 Chin-ups Rest 30 seconds Then: 3×8 Wide SL Deadlifts (Heavy Resistance Band) Rest 60/90 seconds. Then: 3×5 HIT [...]

Body Weight Metabolic Conditioning Workout Monday 30-8-2010

Posted: 31st August 2010 by Valentine Rawat in High Intensity Interval Training, Martial Arts, Metabolic Conditioning, Workouts
Tags: Body weight METCON workout, Body weights exercises, Bodyweight Exercises, Metabolic Conditioning
0

Bodyweight Metabolic Conditioning Session 1: Dynamic Mobility Warm -up Then: Forward Lunges + Backward Lunges + Lateral Lunges + Pistols + Plank Hold (active rest) + Dive Bombers + Wide Grip Alternative Press-ups + Close Grip Alternative Press-ups + T Press-ups + Plank Hold (active rest) + Mountain Climbers + Burps Swings + Burpees (legs [...]

Strength Day Saturday 28-8-2010

Posted: 28th August 2010 by Valentine Rawat in High Intensity Training, Indian Clubbells, Power Training, Strength Training, Training Videos, Workouts
0

Its not the STRENGTH but DESIRE which moves us… Dynamic Mobility Warm-up Then: Indian Clubbell 25x Swings to Squat + 25x Single Arm Swinging Shield Cast Complete 2 sets Then: 5 sets of – 5x BB Squat (barbell should weigh your own body weight) HIT (10seconds Concentric Phase and 10 seconds Eccentric Phase) + 20x [...]

Crazy Friday 27-8-2010

Posted: 28th August 2010 by Valentine Rawat in High Intensity Interval Training, Kettlebells, Metabolic Conditioning, Workouts
0

Dynamic Warm-up Then: Tabata Sprints 8 rounds – 20 seconds – 10 seconds rest. Then: 10x Ring Pull-up + 60 seconds Rope Alternate Undulation 5 rounds Then: 10x Ring Dips + 60 seconds Double Rope Slams 5 rounds Then: 5 KB Prong Attack – 5 rounds – 5 reps Single Arm Swing + Clean + [...]

Complex Training Thursday 26-8-2010

Posted: 26th August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, Workouts
Tags: Strength Training, Upper Body Strength Training
0

“Somewhere along the line people have been fooled into believing that life is supposed to be easy. I often work 12+ hour days, and there are weeks when I work 7 days. I perform my own workout at the crack of dawn. Do I enjoy waking up at 4AM? Not really, but I get it [...]

Metabolic Conditioning Wednesday 25-8-2010

Posted: 25th August 2010 by Valentine Rawat in High Intensity Interval Training, Kettlebells, Metabolic Conditioning, Strength Training
Tags: Kettlebell Complex, Kettlebell Meltdown, Kettlebell Metcon Workout, Kettlebells, Metabolic Conditioning, METCON Training
0

Kettlebell Metcon Workout Dynamic Warm-up Then: Kettlebell work 10x Single arm Swing Left + 10x Cleans Left + 10x Military Press Left + 10x Overhead Split Squat Left + 10x Single arm Swing Right + 10x Cleans Right + 10x Military Press Right + 10x Overhead Split Squat Right 3 Sets Rest 30 seconds Then: [...]

Kettlebell & Body Weight Complex Tuesday 24-8-2010

Posted: 24th August 2010 by Valentine Rawat in Kettlebells, Metabolic Conditioning, Strength Training, Workouts
Tags: Free bodyweight workout, Free Kettlebell Workout, Free Workout, Kettlebell Complex
0

“If your body impersonates an attitude long enough, then the mind begins to adopt it.” H.A. Dorfman Kettlebell Complex – If you are short of time and training in the wet outdoors this is great workout. Warm-up Then: 10x Hill Sprints Then: 25x Hanging K2E 50x Snatches (25 each arm) 25x Press-ups 50x Swings (25 [...]

Metcon Monday 23-8-2010

Posted: 23rd August 2010 by Valentine Rawat in Kettlebells, Metabolic Conditioning, Training Schedule, Workouts
0

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 [...]

Interval Weight Training Sunday 22-8-2010

Posted: 22nd August 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, Workouts
Tags: Interval Weight Training, IWT
0

Interval Weight Training Session Dynamic Warm-up Then: 5x BB Hang Cleans + 5x Push Press 70% max + 2 minutes Sprint 15 seconds + Run 15 seconds (15sec Hard/15sec Less Hard) + 2 minutes Rest Three Rounds Then: 5 minute break which includes the 2 minutes rest from the last set Then: 10x Jerks Heavy [...]

Power Session Thursday 19-8-2010

Posted: 21st August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, Workouts
0

Dynamic Warm-up Then: 3×60 seconds Tyre Flips Then: 10×1 Deadlifts (working up to your heavy max) Then: 5×5 80% max Deadlifts Rest 2-3 minutes between sets Then: 6x TGU (3 each side) Then: Cool down and rest

MetCon Workout Wednesday 18-8-2010

Posted: 18th August 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Workouts
Tags: Exercise Classes, Group Personal Training Session Leeds, Metabolic Conditioning
0

Be open, sensitive, be fully aware of what is from moment to moment. Don’t build around yourself a wall of impregnable thought. The bliss of truth comes when the mind is not occupied with its own activities and struggles. J.Krishnamurti Group Personal Training Session Dynamic Warm-up Then: Partner Drills 3×30 seconds with upto 30 seconds [...]

Strength and Power Tuesday 17-8-2010

Posted: 17th August 2010 by Valentine Rawat in High Intensity Training, Metabolic Conditioning, Power Training, Strength Training, Workouts
Tags: Kettlebell Manmakers, Man Makers, Seesaw Floor Chest Press, seesaw press
0

“Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform.” Unknown Dynamic Mobility Warm-up Then: 10 minutes x KB Manmakers (Renegade Rows – Press-ups – Cleans – Squat Press – [...]

Explosion Metabolic Conditioning Workout Monday 16-8-2010

Posted: 16th August 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Workouts
0

High Intensity Interval Training – This is a training that you can increase or decrease your intensity depending on your current fitness levels. Remember not to over do it. Even when shifting lights weights (e.g. in the afternoon session) it will destroy you. Know your limits and push them but do not destroy yourself. Morning [...]

Strength Day Saturday 14-8-2010

Posted: 14th August 2010 by Valentine Rawat in Power Training, Strength Training, Workouts
0

A weapon isn’t good or bad, depends on the person who uses it. Jet Li Dynamic Warm-up Then: 3×10 Double KB Rack Squats 3×10 Double KB Jumping Single Leg Raised Squats Then: 2×10 BB Back Squats + 10x Jump Squats 3×5 Overhead Squats + 20x Box Jumps Then: 20x Waterbag (35kg) Walking OHL + 10x [...]

Extreme Cardio Conditioning – Combat Athletes Friday 13-8-2010

Posted: 13th August 2010 by Valentine Rawat in High Intensity Interval Training, Martial Arts, Metabolic Conditioning, Power Training, Training Schedule, Training Videos, Workouts
Tags: Boxing Condtioing, Cardio, Combat Cardio, combat sports, Conditioinng Rugby, Conditioning Workouts, mma conditioning
0

“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
0

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 [...]

Older Entries