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
Archive for the ‘High Intensity Training’ Category
Back Workout Saturday 4th September 2010
Posted: 4th September 2010 by Valentine Rawat in Corrective Training, High Intensity Training, Strength Training, Training Schedule, WorkoutsTags: Back Workout
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Interval Weight Training Thursday 2nd September 2010
Posted: 2nd September 2010 by Valentine Rawat in High Intensity Training, Power Training, WorkoutsTags: Interval Weight Training, IWT, Pat O'Shea
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 [...]
Strength Training Tuesday 31-8-2010
Posted: 1st September 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, WorkoutsTags: Back Workout, High Intensity Training, HIT, Strength Training
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 [...]
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, WorkoutsIts 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 [...]
Complex Training Thursday 26-8-2010
Posted: 26th August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, WorkoutsTags: Strength Training, Upper Body Strength Training
“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 [...]
Interval Weight Training Sunday 22-8-2010
Posted: 22nd August 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, WorkoutsTags: Interval Weight Training, IWT
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, WorkoutsDynamic 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
Upper Body Strength Training Saturday 7-8-2010
Posted: 7th August 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, Training Schedule, WorkoutsTags: Bent Press, chest press, Gladiator, incline chest press, seesaw press, swiss ball, Turkish Get-Up Variation
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 [...]
Strength Work Thursday 5-8-2010
Posted: 5th August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, WorkoutsStrength Work Dynamic Warm-up Then: 2×15 BB Stiff Leg Deadlifts 2×15 KB Suitcase Deadlift 5×3 BB Heavy Deadlifts Then: 3×5 2x32kg Floor Press + 3×5 32kg Single Arm Bentover Rows Then: 3×2 minutes Clubbells Gamma (alt sides) + Rest 1 min between sets Then: 3×10 GHD KB Sit-ups Then: Cool down
Strength Training Saturday 31-7-2010
Posted: 31st July 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, WorkoutsTags: Overhead Squats, Overhead Walking Lunges, Turkish Get-up, Windmil, Zercher Squats
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 Squats with KBs on each end of the BB Hold for count of 5 on the top position. KBs will create instability. Rest 90 seconds to 2 [...]
High Intensity Training 17-7-2010
Posted: 17th July 2010 by Valentine Rawat in High Intensity Training, WorkoutsTags: High Intensity Training, Kettlebell Single Arm Row, Kettlebell Wall Reverse Lunge, Military Press, Wall Single Leg Deadlift
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 quality weightlifting repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the [...]