This past Saturday I was treated to what I believe was an excellently structured workout at the dojo I do some grappling at. My brother was in town, and to
celebrate the Marine Corps birthday (Nov. 10), we usually do some dumb stunt, like snatch our kettlebells 400 times in 20 minutes, run 4 miles in boots
carrying a concrete block, etc. (For 9/11, he used to jog 20 miles carrying a flag). He has been picking the challenge for the last few years, but this year
I pearl harbored him with a conditioning workout at the dojo. Not having sweats, he thought he would be safe, but the instructor didn't mind him wearing
jeans.
The workout, designed to increase work capacity, anaerobic endurance, and strength endurance, was as follows:
5 nonstop rounds of 4 different calisthenics, three of which were ballistic (20 nonstop sets)
4 repeats of tractor tire flips (about 100 ft.) with running in between
2 minutes sledge hammer swings
4 one minute rounds of up and over leg lifts and situps striking a heavy bag at top
3 sets of wheel roll outs
4 sets of static holds with the instructor walking on abs and back.
What impressed me was the instructor's ability to keep us in sight of the edge, without pushing us over. The first 5 rounds of calisthenics had us all gasping and dreading the rest of the class. At this point he could have easily pushed us recreational wannabe's into vomiting or seeing colors, but the gears shifted to more of a packhorse type of exercise with the tire flips (if you're a lifter, your average tractor tire won't kill you). This sort of let us catch our breath while also building some strength endurance. Sledge hammer swinging briefly revved up the anaerobic system again. With most of us weekend warriors getting pretty wiped out by this point, he went to some whole body ab exercises. Not as challenging as the previous drills, but still keeping us right there on the threshold of heavy fatigue. Finishing with static holds was a perfect fit for what the energy we had left.
When I was younger, I was too easily impressed by the stories of training till people dropped. Now I am more impressed by those who can lead someone near the limit (perceived or real) and keep them in the productive training zone while making it a challenging and positive experience.
In weight training for me, one of my key goals is to build work capacity - you know, the ability to split wood, bale hay, wrestle, etc. without feeling wiped out or having to rest while everyone else keeps going. One way I sometimes do this, I work my weak lift or area first, and then induce fatigue with my heavy move of the day (squats/deadlifts or clean and press), then push on through the rest of the workout with as little rest as possible. As long as I really tax myself in the first third of the workout with some heavy moves, and then keep pushing the rest of the workout, I feel like I am accomplishing my goal.
By the way, I don't do much abs. It's five days later, and it still hurts to sneeze.
Todd
The workout, designed to increase work capacity, anaerobic endurance, and strength endurance, was as follows:
5 nonstop rounds of 4 different calisthenics, three of which were ballistic (20 nonstop sets)
4 repeats of tractor tire flips (about 100 ft.) with running in between
2 minutes sledge hammer swings
4 one minute rounds of up and over leg lifts and situps striking a heavy bag at top
3 sets of wheel roll outs
4 sets of static holds with the instructor walking on abs and back.
What impressed me was the instructor's ability to keep us in sight of the edge, without pushing us over. The first 5 rounds of calisthenics had us all gasping and dreading the rest of the class. At this point he could have easily pushed us recreational wannabe's into vomiting or seeing colors, but the gears shifted to more of a packhorse type of exercise with the tire flips (if you're a lifter, your average tractor tire won't kill you). This sort of let us catch our breath while also building some strength endurance. Sledge hammer swinging briefly revved up the anaerobic system again. With most of us weekend warriors getting pretty wiped out by this point, he went to some whole body ab exercises. Not as challenging as the previous drills, but still keeping us right there on the threshold of heavy fatigue. Finishing with static holds was a perfect fit for what the energy we had left.
When I was younger, I was too easily impressed by the stories of training till people dropped. Now I am more impressed by those who can lead someone near the limit (perceived or real) and keep them in the productive training zone while making it a challenging and positive experience.
In weight training for me, one of my key goals is to build work capacity - you know, the ability to split wood, bale hay, wrestle, etc. without feeling wiped out or having to rest while everyone else keeps going. One way I sometimes do this, I work my weak lift or area first, and then induce fatigue with my heavy move of the day (squats/deadlifts or clean and press), then push on through the rest of the workout with as little rest as possible. As long as I really tax myself in the first third of the workout with some heavy moves, and then keep pushing the rest of the workout, I feel like I am accomplishing my goal.
By the way, I don't do much abs. It's five days later, and it still hurts to sneeze.
Todd
