Wesfit

Wes · 02-25-2011, 04:35 AM

Ok, so thought it might be an idea to list some of the conditioning drills i have been using over the last few months & also encourage others to post their own or come up with new combo's etc.
Imagination is really the only limitation with these. The basic concept i have been aiming for is 20-30 mins duration, range of movements, combination of speed work, compound movements & basic explosive moves.
Usually i will aim for the rounds to include a leg dominant move, a push, a pull & an ab movement, as most moves are all body movements it gets quite taxing.

Today's w/out took about 27 mins as rest periods lengthened as the duration went on.

5 rounds, with 1 round consisting of:

Thrusters (squat press) onto box about 30cm (1 foot) high. 10 reps

1 arm horizontal pull ups (feet on ground) 10 each arm use bar from thrusters which should be resting about 1m from ground.

Plate jump/russian twist over box (used for thrusters) With 1 leg on box jump over landing on other leg while performing a russian twist holding a 5-10kg plate x 20 reps.

Staggered push ups (think some might call these spiderman push ups?)
Basically performed with arm slightly above shoulder width & the other slightly below. You alternate with each rep back & forth. x 16

Finish with some weighted V ups 20kg by 10 reps. Boom 1 round done & now back to it!

By the end of this i was wiped, hope my desriptions suffice as i am unable to acess youtube for any visual's at present.

Ronrat7 · 02-25-2011, 12:07 PM

Quote:

Originally Posted by wesley

Plate jump/russian twist over box (used for thrusters) With 1 leg on box jump over landing on other leg while performing a russian twist holding a 5-10kg plate x 20 reps.

This is the only one I'm confused on. Otherwise looks interesting and may give it a go. I get bored to death doing traditional cardio, so usually try to implement some type of circuit or conditioning work in it's place.

Another good one is pyraminds. I think I read about it on Ross Enemait's site

Example:
1 Chin
2 V-ups
3 Push Ups
2 Chins
4 V-ups
6 Push Ups
3 Chins
6 V-ups
9 Push Ups...etc until you get to

10 Chins
20 V-ups
30 Push Ups

Then you go back down.

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