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 ‘Strength 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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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
Strength Day Saturday 14-8-2010
Posted: 14th August 2010 by Valentine Rawat in Power Training, Strength Training, WorkoutsA 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 [...]
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 [...]
Power & Strength Tuesday 27-7-2010
Posted: 27th July 2010 by Valentine Rawat in Power Training, Strength Training, WorkoutsPower 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
Partner Training Friday 16-7-2010
Posted: 17th July 2010 by Valentine Rawat in Strength Training, WorkoutsPartner 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 per exercise Then: P1 Chest Pass Medicine Ball to P2 + 1xPress-up 3 rounds till 20 reps completed Then: Both partners work together 5x Burpees + 15 meters [...]