Workout Log For Saturday July 9, 2011

Today I had a big sprint day planned. Unfortunately the field condition from the over night storm in the Boston North Shore area did not make sprints a wise option. So I had to tweek the workout by adding more jump roping. Also, a Facebook friend and Certified Turbulence Trainer, Mike Whitfield, had some very interesting 'metabolic finishers' posted on his website to add to one's workout so I chose the Bur-pee/Chin-up 'metabolic finisher'. But I had to tweek this as well because of the sprints I had to omit. So instead of counting down from 8 to 7 to 6 and so on I just kept going when I got down to 5 and started from 8 and cut the rest from 40secs to 30secs. I also want to get the chin-up count closer to 100 which is the minimum I do during a workout session that includes them. I'm sure with the sprints in the program I would have not needed to tweek it, especially with those 'puke inducing' bur-pees added in there. I will attempt to get the sprints in tomorow with tire throwing. But anyway here is the workout I performed today.

Location: Salem Commons, Salem, Ma.

Warm-up

7 x 100 Jump Rope

AFS-TRX Resistance/Jump Rope 3x:

1 x 10 Hand Stand Push-ups

2 x 100 Jump Rope

1 x 20 Jump Squats

1 x 10 Single Leg Atomic Push-ups

2 x 100 Jump Rope

1 x 10 Superman Planks

1 x 10 Single Arm Bicep curls per arm

2 x 100 Jump Rope

1 x 30 Alternating Jumping Lunge (this REALLY get the heart rate up)

Added Bonus

4 x 100 Jump Rope

Metabolic Finisher courtesy of Mike Whitfield of Crank Training

Burpee/Chin-up

Countdown From 8 40 secs rest

Check out Mike's website for more details:

http://cranktraining.com/

Cool Down Stretch

Some core & flexibility training this evening.

P.S. Oh and to my other Facebook buddy over at Shrivers Fitness Kris Buxenbaum, whose stability & flexibility training is some of the BEST I've seen, I nailed the standing balance on the physio ball today.

My Workout Log For This Week

The TRX and USA suspension trainers have really changed the way I workout and train my clients. It is incorporated in almost every workout that I perform for myself and my clients. Rather it's sprinting, tire throwing, weight lifting, cardio, or whatever the TRX or USA is in the mix. Here is my workout log for the past 2 days.

Thursday July 7th, 2011
Location: Bally's L St, NW DC

Warm-up:
5 x 100 jump rope at a moderate pace
Body weight squats
Torso rotations

Workout:
3 x 10 each side barbell split squats
1 x 100 jump rope between each set
3 x 10 barbell dead-lifts
1 x 100 jump rope between sets

TRX:
3 x 10 superman planks
2 x 10 muscle-ups
Non-stop core crusher
(minimal rest my arms get tire so I take just enough to recover)
10 TRX Crunch
10 Oblique Crunch
5 Pikes
10 Crunch/Oblique crunch combo

3 x100 Jump rope

Cool Down:
TRX assisted static stretch

Wed Sprint Workout July 6th, 2011

Location: Howard HS Track, Columbia, Md

Warm-up:

1/2 Mile Barefoot Jog

TRX Lunge

TRX Lateral Lunge

TRX Squat

Dynamic Drills

20m High knees

20m Mummy kicks

20m Hamstring kicks

20m Power skip

20m Lateral sprint both sides

Leg Swings

Hamstring stretch

Jump tucks

The Sprint Drill:

1 x 110m

1 x 110m

1 x 200m

1 x 60m

1 x 60m

1 x 100m

1 x 100m

1 x 60m

1 x 60m

1 x 200m

Cool Down:

TRX Lateral Lunge

TRX Balance Lunge

PLENTY of static stretching

4th of July Weekend Workouts

Even though I said I would reward myself over the 4th of July weekend celebration, that did not excuse me from my work-horse weekend workouts

All workouts this weekend took place a the lovely Salem Commons. Saturday was tire throwing day and this usually catches quite a curious crowd. On Saturday there were a lot of tourist and I was asked five times was I a boxer. I am often ask if I'm a boxer or UFC fighter but 5 times was the most in one day. Another ask was I getting ready for NFL season in Sept. I had to laugh my ass off at that one because if they look closely at the grey hair slightly underneath my bandanna they would see I was old enough to be most of those NFL players' father.Not to mention at 5' 7" I don't see NFL on me unless my name is Darrell Greene. But I guess they are thinking what other kind of nut would be throwing a tire 150 meter across a field. The work ethic is just hard coded in my DNA that's all. Anyway, here are my workouts for Saturday, Sunday, & Monday Fourth of July Weekend 2011.

Saturday July 2nd, 2011

Warm-up:

5 x 100 jump rope reps

Dynamic stretching upper/lower body

The following circuit completed 4x

Bar Work

20 pull-ups

10 inverted tucks

10-15 knee up kick outs

2x 100 jump rope

TRX

1 x 10 Y-T combo rows

1 x 10 Bicep curls

1 x 10 Tricep extensions

1 x 10 Superman planks

Agility Ladder Drills (34 ft up & back total 68ft) This is distance is a real challenge

Icky shuffle

In-Out double leg slalom

Lateral Shuffle

300 yard over head tire throw (for circuit 1)

300 yard tire power clean (for circuit 2)

300 yd over head/power clean combo (for circuits 3 & 4)

1 x 20 Overhead tire squat jack push press

Cool Down:

5 x 100 jump rope

Static stretch

Sunday July 3rd, 2011

Warm-up

5 x 100 jump rope

TRX lunges

TRX sprinter starts

TRX lateral lunges

Hamstring kicks

High knees

Mummy kicks

Walking quad stretch

Hamstring stretch

Agility ladder drills (34 ft up and down 3 exercises same from Sat.)

Sprint workout

4 150m sprints

6 60m sprints

6 40m sprints

Agility ladder drills performed after every 2 sprints

TRX balanced lunge 20 each side

TRX split squats 10 each side

Cool down

5 x 100 jump rope

static stretch

Monday July 4th, 2011

AFS -TRX/Calisthenics Circuit

Warm-up (the usual for me)

5 x 100 jump rope

Dynamic stretching

Circuit 3x:

20 pull-ups

10 inverted tucks

10 knee raise kick-outs

1 x 100 jump rope

1 x 10 TRX chest press

1 x 10 TRX suspended deep fly

1 x 20 suspended one-leg push-ups

2 x 100 jump rope

Cool Down:

TRX assisted static stretching

TRX Essentials: Strength

AFS-TRX Agility Workout

My Workout Log for Tuesday 6-28-2010

Location: The National Mall, Washington DC

Warm-up:

½ Mile run/walk

Dynamic stretching

34 ft Agility ladder drills (up and back):

2 x In/Out

2 x Icky Shuffle

2 x High Knees

2 x Lateral in-out

(Drill was repeated after every 2 TRX exercises performed)

TRX circuit repeat twice:

1 x 20 Balanced Lunge (10 each leg)

1 x 10 single armed bicep curl (each arm)

1 x 10 singled leg squat (10 each leg)

X-Y rows to failure

TRX assisted Static stretch cool down

TRX Pro Pack

TRX Essentials: Strength
Build total body strength and muscular endurance-the essential component of any good workout plan and the foundation for building a safe fitness routine. Essentials is easy to follow and easy to adapt. Start with the most basic versions of the exercises, then when you're ready, adapt them to more advanced levels. The real-time workouts and clear instructions will help you achieve the goals you want. Includes a real-time workout, photos of each exercise, a cool-down routine, a full exercise library and expert tips throughout.




TRX Essentials: Strength 

David Haye Trains on the TRX

The Latest From TRX TV

Two good videos came out today on TRX TV. Check them out.






You can read more about the videos here:
http://www.trxtraining.com/connect/blog/category/ask-the-trxperts/ask-the-trainer-ask-the-trxperts/

TRX Suspension Training

Suspension training is one of the most popular trends in the health and fitness industry right now. TRX is probably one of the names your are hearing lately when it comes to suspension trainers. I personally LOVE suspension training and has become an integral part of my training regime. I use both the TRX by fitness anywhere and the Universal Strength Apparatus (USA) by Bodyweight Culture. I will do a side by side comparison of both of these devices in a later blog entry. I highly recommend both. The TRX is very portable while the USA allows for pull-ups, dips, and climbs. The TRX is very popular with pro athletes and strength and conditioning specialists. Check out the video below.




Click here to find out more info about the TRX

I Burned Well Over 900 Calories With This Awesome Workout

Please note this workout is intended for those who have already achieved better than average level of fitness. This is a workout I used this morning while monitoring my heart rate and caloric expenditure. If you are new to fitness  and still wanted to give this a try I would recommend cutting the jump rope reps in half or leave it out all together until you have built the level of fitness requires by this non-stop workout. Jumping rope while an excellent for of cardio, it requires a great deal of stamina and good knees. But with time and practice you eventually build up your jump roping skills to more advance levels


Warm-up
Jump Rope routine
100 reps mummy kicks with jump-rope
20 torso rotations left to right (like a boxer)
100 reps high knee jump ropes
20 torso rotations
100 reps butt kicks with jump rope
20 torso rotations
200 regular jump ropes
Light upper body and lower body stretching

Circuit 1 (3 times rest 1-2 min between circuits)
Seated seated hammer curls to failure
TRX curls 10-12 reps
200 reps Jump Rope

Circuit 2 (3 times)
Atomic push-ups (TRX) 10-15 reps
100 reps jump rope
One legged squats 10 reps each leg with TRX
100 reps jump rope
Dumbbell Military Press 8-10 reps
100 reps jump rope

Circuit 3 (3 times)
Sprinter stance with TRX 20 times each leg
100 reps jump rope
Hand stand push-ups using TRX 10-15 reps
100 reps jump rope

Cool Down
100 slow paced reps of jump rope
30 slow torso rotations
100 slow paced jump rope reps
Static stretching of both upper and lower body.

The AFS-TRX Metabolic Circuit

The TRX is is by far one of the most versatile pieces of workout equipment that I have personally ever used. I usually do any where between 3-4 different exercises with 100 jump rope reps in between each exercise set. Here is an example of a routine I would do This is what I refer to as one of my AFS-TRX Metabolic Circuits:

Warm up:
5 x 100 jump rope reps
Light stretching using the TRX to stretch upper body and torso twists.

The Workout:
(No rest in between)
15-20 Atomic Push-ups
100 jump rope jumps
Single legged squats 10-12 each leg
100 jump rope jumps
Tricep extensions, bicep curls, or inverted rows 10-15reps
100 jump rope jumps
**This completes one circuit. Take 1-3 minute rest. Recover before starting the next circuit. Complete 3-4 circuits for an ultimate workout. Keep the core contracted during all exercises including the jump roping.
For the hardcore fitness nuts you can add the incline press in the hand stand position.

Cool down:
5 x 100 reps of jump rope at moderate pace
jog or walk a mile then perform static stretching. Note...the TRX is excellent for stretching as well.
Check out this video clip of the TRX in action.

I will be doing more posts about the TRX because it has now become a main staple in my workout arsenal.  Especially great for someone who travels ALL the time like myself. Just give my jump rope and my TRX and I can workout ANYWHERE.