Archive for the ‘Power Training’ Category

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
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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
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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 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
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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 [...]

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
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“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 [...]

Power Session Thursday 19-8-2010

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

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
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“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 – [...]

Strength Day Saturday 14-8-2010

Posted: 14th August 2010 by Valentine Rawat in Power Training, Strength Training, Workouts
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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
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“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
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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 [...]

Tabata Chaos Training Monday 9-8-2010

Posted: 9th August 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Power Training, Workouts
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What is Tabata Chaos Training? Well it is very simple; Create Chaos. We used Tabata and then some. No formulas just create. Push your limits. Dynamic Warm-up Then: Tabata Protocol: Jump Squats Extended Planks Alternate Wide Side to Side Press-ups Then: 5 minutes Burpees Then: Tabata Protocol: Jumping Lunges Dead Cockroaches Pike Press-ups Then: 5 [...]

Strength Work Thursday 5-8-2010

Posted: 5th August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, Workouts
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Strength 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, Workouts
Tags: Overhead Squats, Overhead Walking Lunges, Turkish Get-up, Windmil, Zercher Squats
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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 [...]

Friday Mania HIIT 30-7-2010

Posted: 31st July 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Power Training, Workouts
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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 on Tyre – Right Ball Wall Squats Ball Slams Hanging Windshield Wipers 60 seconds per exercise 5 rounds Rest 60 seconds in between rounds Then: Cool down and [...]

Metabolic Conditioning & Explosion Training Wednesday 28-7-2010

Posted: 28th July 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Power Training, Workouts
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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 KB Swing Ladder P2 Burps 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Rest 15 seconds in between each set Then: P1 KB Snatch 1,2,3,4,5,6,7,8,9,10 P2 Jump Squats P1 rest 15 seconds in between sets Then: [...]

Power & Strength Tuesday 27-7-2010

Posted: 27th July 2010 by Valentine Rawat in Power Training, Strength Training, Workouts
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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 Box Jumps 3×1 Back Squat Rest approx 30-90 seconds depending on your fitness levels and your todays energy levels. Then: Cooldown and Stretch