No matter how long someone has been training, at Genesis there are 2 “basic” phases athletes must go through before they are allowed to hit the specialized programs designed for the more advanced athletes. This is done for multiple reasons, but the main three are:
- To see how dedicated they really are. Just because they are the beginner workouts, doesn’t mean they are easy. There are multiple athletes that for the first week, can’t even make it through the warm-up… not even the beginner program without dying… Do they come back? Are they mentally tough? Do they have the dedication to be the best? That is what we want to find out.
- We want to see how an athlete can move, what his weaknesses are, and if he has any muscle imbalances. These workouts are designed to not only make a better athlete, but also as an assessment so we know what the main things are we need to strengthen to make him better. There is no reason to stick an athlete under a bar to squat, bench, clean, or do any other type of strength or power movement if they can’t even move their body weight correctly.
- They still kick ass, and work fast. Our first phase has been known to increase an athletes bench 25+ lbs, squat 50+ lbs, vertical 2+ inches, and drop their 40 time at least .1 – .2 seconds, and for the most part they won’t even touch a weight. The weights they will touch will be things like sleds, prowlers, and weighted vests.
After an athlete demonstrates the dedication and progression needed to advance, they are able to move onto our programs designed specifically to make them the best at whatever they do.
BUT…
Every athlete who comes 3x a week no matter what phase they are in, follows the same workout on that third day at least once a month. This is called the “C” Workout. The “C” stands for Champion or Casualty and depending on if you let the workout break you or not determines which one you are. There is no time limit on this workout, but there are recommended rest times to get the most out of it (because when performed correctly will turn a normal athlete into an absolute jacked beast), and the goal of this workout is two-fold.
- Finish… plain and simple. I don’t care how many breaks you have to take, how many trips outside you need to make, or if we have to add another number to the Puke Wall, but these workouts can be finished if you are mentally tough enough.
- To beat your score for a portion of the workout every week. The workout is only run 3-4 times a month (the 4th being based off of how the athlete feels during the deload week), and because of that they must progress each time.
Why do I stick it as the last workout of the week? Easy… Because every athlete who just does two sessions a week is missing something that takes true dedication to complete especially on a Friday or Saturday when all of their teammates and competition are sitting at home watching TV or in bed. Sure they will still become 10x better at their sport training at the facility twice a week, but that extra toughness, competition, and feeling of accomplishment is not there. They see and hear how proud the other athletes are after completing the “C” workout and/or beating their score from the previous week, but they can’t do it. It is a right to be allowed to participate and you have to earn it.
So do you have a “C” workout to push you past your limits physically and mentally so you achieve the results you want? If not and you want to push yourself even harder to succeed, then I have provided a modified one below that you can perform at any gym (just as long as a few crazy stares don’t bother you), so check it out and give it a go. But be ready… you have been warned.
May 2010 – Globo Gym “C” Workout
90-120 Seconds Rest Between Each Number Below (Not A&B)
1) Warm-Up
2) Vertical Jumps – 6 x 3 (30 seconds rest)
3A) Squat Variation (Pick One – Back Squat or Zercher Squat) – 4 x 6 (Same weight all 4 sets – don’t include warm-ups)
3B) Mountain Climbers – 4 x 60 Reps Total (Each leg counts as 1 rep) – 30 Seconds Rest Before Repeating 3A & No Rest Between 3A & 3B
4) 4 Rounds counting total reps between both exercises with no rest between any exercises or rounds.
A) Press Exercise (Bench press using 95, 135, 185, or 225 – or Push-Ups) – Max Reps (Leaving 1 or 2 in the tank except for last round)
B) Row Exercise (Inverted Row or Blast Strap Rows If Available) – Max Reps (Leaving 1 or 2 in the tank except for last round)
Count your total # of reps between the exercises and write it down. Your goal the next week is to beat that #.
5A) Burpees (As many as possible, only count lowest round as score to beat) – 3 x 60 Seconds
5B) Planks 3 x 30 Seconds Each – 90 seconds rest is optimal between sets with no rest between burpees and planks.
6) Plate Pinches – 3 x Max Time w/ 3 10lb plates each hand – 30 second rest between sets
That is it. Every week try to beat your previous score in the Push-Up/Row Total and Burpee Round Score.
Give it a shot if you want that extra edge in your training, and be sure to subscribe, comment, and check out the Genesis YouTube Page found here for more videos of my athlete’s striving to become Champions.
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