I have decided to put up a new free workout program each month that we run at the facility. These workouts are designed for athletes, but can help any gym person who is willing to put in the work achieve awesome results.
The biggest challenge with these is re-designing them to become “globo-gym” friendly, so you can do them at your local place instead of needing the equipment and space we use at our facility.
If there is a different in the workouts depending on the athlete’s goals or how close they are to their season, I will specify which day to follow and why below.
Anytime you see an A & B together, you will be resting 30 seconds between each exercise and performing a set of A, resting no longer than 30 seconds, then a set of B, and then a full rest (60-90 seconds), before repeating.
May 2010 Workout:
Day 1 (Plyo Jumps & Upper Body Lifts):
1) Bulgarian Split Squat Jumps (Weaker Leg First): 5 x 3
2) Bench Press (Fat Grips Preferably): Work up to 1 x 3 – 5 RM
3A) Neutral Grip DB Floor Press: 3 x 6 – 10
3B) DB Shrugs: 3 x 8 – 12
4A) Reverse Grip Bent Over Row: 4 x 10 – 15
4B) Seated DB Power Clean & Press: 4 x 12
5A) Weighted/BW Ab or Power Wheel Roll-Outs: 3 x 10
or
Hanging Leg Raises: 3 x MAX
5B) DB Hammer Curls (Use Fat Grips if Possible): 3 x 6 – 8
Day 2 (Lower Body Lifts):
1) Safety Bar Squats or BB Squats off Pins: Work up to 1 x 3 – 5 RM
(For these you want to set the pins where if you get under the bar you are parallel or lower)
20 seconds into this video -
2A) BB Reverse Lunges (Alternating Legs): 3 x 16 – 20 Total
2B) KB/DB Swings: 3 x 8 – 10
3A) Towel Hangs: 3 x MAX Time
3B) Ab/Low Back Circuit: 3 Rounds
V-Ups x 10, Sprinter Sit-Ups x 20, Supermans x 20 – 30-45 seconds rest between rounds NOT exercises
Day 3 (Total Body Rep Day) Version A – For athletes who are more concerned with size and strength
1) Grappler Cleans: 5 x 5
I can’t find a video of this online, so I will get one fimed and stuck here ASAP. But it goes like this:
1. Load a barbell.
2. Grip in your normal clean grip.
3. Start on your knees in a kneeling position.
4. Without letting go of the bar, hop to your feet.
5. Execute your normal clean.
6. Return the bar to the floor with a flat back.
(The jump to your feet and clean should be one smooth motion).
Here is the first part demonstrated without a barbell (just cut out the broad jump portion)
2) Bodyweight or Weighted Dips: 3 x MAX w/ 60 seconds rest
3A) Standing Neutral Grip DB Military Press: 4 x 8 – 10
3B) Pull-Ups: 4 x MAX – 10 reps (If you consistently hit 10 reps start adding weight)
4A) Close Grip Push-Up (Elevate Feet or Add Weight if Needed): 3 x 6 – 10
4B) Face Pulls: 3 x 12 – 15
5) Heavy DB Farmers Walks/Holds: 3 x Max Time (Minimum 1 Minute)
If you don’t have room to walk, then vary the grip and placement up each set.
For example, one set hold one db down by your side, and the other up in the air like after a press, then flip for the next set. Hold both in the air, hold both by your sides, hold them in a rack position (up under your chin with palms facing each other). Be creative here and vary it up each time.
Day 3 (Total Body Rep Day) Version B – For athletes who need conditioning and/or fat loss
1) Grappler Cleans: 5 x 5
Refer to above for explanation
2A) BW Alternating Lunges: 1 Minute
2B) BW Push-Ups: 1 Minute
2C) BW Pull-Ups OR Inverted Row: 1 Minute
2D) Glute Bridges: 1 Minute
2E) Planks: 1 Minute
Rest 2 Minutes and repeat for a total of 3 rounds
No rest between 2A-2E
3) Heavy DB Farmers Walks/Holds: 3 x Max Time (Minimum 1 Minute)
If you don’t have room to walk, then vary the grip and placement up each set.
For example, one set hold one db down by your side, and the other up in the air like after a press, then flip for the next set. Hold both in the air, hold both by your sides, hold them in a rack position (up under your chin with palms facing each other). Be creative here and vary it up each time.
If you want to do more on your off days, then add in some sprints 6 – 10 from 60 – 100 yards depending on how in shape you are. Use the walk back + 10 seconds as your recovery period between sprints.
That is all. Next month I will have all the exercises filmed at the facility so I won’t have to hunt for YouTube videos showing exactly what I mean.
Be sure to comment or ask any questions and get after it.
D
