PikeKing
09-12-2005, 00:23
OK so everyone here (generally) dislikes cardio.
As a PT, if a client needs to do CV I feel like a total fraud doing it with them in a traditonal sense, i.e. CV machines.
Here are few workouts I have used with various people over the past months. They seem to enjoy it far more than traditional cardio and for those needing an improved ability to get rid of lactic acid for sports the results have been positive.
Circuit Training
We've all heard of this I expect, most of us have probably done it at some point in some way or another. It involves having a set number of stations/exericses, performing the exercise for a set number of reps or time and then moving on to the next in the sequence with minimal rest. Once all of the exercises have been completed for one set the athelete may or may not rest before starting again.
Generally in the gym I use the following template for all my circuits.
1. Squat movement (may include upper body, eg Squat & Press)
2. Standing Row/Pulldown (often done with bands with speed)
3. Unilateral Lower Body Exercise
4. Upper Body Pushing (ranges from DB Presses to Push ups)
5. Standing Core Exercise (eg Landmine)
6. Floor Based Core Exercise (OPTIONAL)
Once, the athlete has got used to the demands, I'll often change from reps to time periods for each exercise (Dependent on exercise choices) and go for speed/as many reps as poss. With 90% good form.
Obviously the options are endless. In my opinion each exercise choice should be as total body as possible.
I also experimented a bit with odd objects outside during the summer. (until the gym management decided it lowered the tone of the club!).
1. Tyre Row & Drag
2. Log Carry
3. Tyre Flip
4. Tyre Drag
This was particularly demanding in the heat outside. Rest was always taken. Everything was done over about an 8-10m course.
Complexes
Right these have suddenly shot into the limelight of late because of some great articles popping up around the internet. Particularly good ones to check out are on EFS (http://www.elitefts.com/articles/Current-Articles/default.asp).
The basic principle is to grab a bar/object/DB(s)/Gym Manager. Perform a set number of reps of a chosen exercise, then without putting the load down, reposition the bar (if required) and perform a set number of reps of another exercise. Continue until all exercises are completed. This must be done without putting the load down, you may pause with the bar on the shoulders or in your hands etc but if the load is placed on the floor/bench I'll make you do an extra set.
A few examples of Complexes I regularly use, again the options are endless.
Barbell
1. Front Squat
2. Hang Power Clean
3. Push Press
4. Deadlift
5. Reverse Lunge
1. Front Squat
2. Push Press
3. Power Curl
4. Oly Good Morning
5. Forward Lunge
1. Power Snatch
2. OH Squat
3. Wide Bent Over Row
4. Snatch Pull
5. Split Jerk
Dumbbells
1. Front Squat
2. Power Curl
3. Push Press
4. Deadlift
5. Reverse Lunge
1. Squat & Press
2. High Pull
3. Power Curl
4. Press ups (on DBs)
5. Squat Thrusts (on DBs)
Keg
1. Bear Hug Squat
2. Bentover Row
3. Alternate Shouldering + Squat
4. Clean + Press
5. Zercher Lunge
Those are normally done for 3-5 sets of 5 to 8 reps per exercise. I have been known tho to make late clients perform this for time also. Imagine 5 mins continuous of any of the above.
Also I sometimes will have the athlete perform a 100m sprint on a rower before starting the complex.
I'm also currently experimenting with incorporating complexes into circuits. NICE!
More bits you can incorporate: boxing, sparring etc, shuttle running, SAQ type exercises, even movement prep.
Hopefully thats given you some ideas guys.
Much more fun than running on a treadmill I'm sure you'll agree. These ideas can be added to the end of your strength training sessions, or can quite easily (!?) be stand alone workouts.
As a PT, if a client needs to do CV I feel like a total fraud doing it with them in a traditonal sense, i.e. CV machines.
Here are few workouts I have used with various people over the past months. They seem to enjoy it far more than traditional cardio and for those needing an improved ability to get rid of lactic acid for sports the results have been positive.
Circuit Training
We've all heard of this I expect, most of us have probably done it at some point in some way or another. It involves having a set number of stations/exericses, performing the exercise for a set number of reps or time and then moving on to the next in the sequence with minimal rest. Once all of the exercises have been completed for one set the athelete may or may not rest before starting again.
Generally in the gym I use the following template for all my circuits.
1. Squat movement (may include upper body, eg Squat & Press)
2. Standing Row/Pulldown (often done with bands with speed)
3. Unilateral Lower Body Exercise
4. Upper Body Pushing (ranges from DB Presses to Push ups)
5. Standing Core Exercise (eg Landmine)
6. Floor Based Core Exercise (OPTIONAL)
Once, the athlete has got used to the demands, I'll often change from reps to time periods for each exercise (Dependent on exercise choices) and go for speed/as many reps as poss. With 90% good form.
Obviously the options are endless. In my opinion each exercise choice should be as total body as possible.
I also experimented a bit with odd objects outside during the summer. (until the gym management decided it lowered the tone of the club!).
1. Tyre Row & Drag
2. Log Carry
3. Tyre Flip
4. Tyre Drag
This was particularly demanding in the heat outside. Rest was always taken. Everything was done over about an 8-10m course.
Complexes
Right these have suddenly shot into the limelight of late because of some great articles popping up around the internet. Particularly good ones to check out are on EFS (http://www.elitefts.com/articles/Current-Articles/default.asp).
The basic principle is to grab a bar/object/DB(s)/Gym Manager. Perform a set number of reps of a chosen exercise, then without putting the load down, reposition the bar (if required) and perform a set number of reps of another exercise. Continue until all exercises are completed. This must be done without putting the load down, you may pause with the bar on the shoulders or in your hands etc but if the load is placed on the floor/bench I'll make you do an extra set.
A few examples of Complexes I regularly use, again the options are endless.
Barbell
1. Front Squat
2. Hang Power Clean
3. Push Press
4. Deadlift
5. Reverse Lunge
1. Front Squat
2. Push Press
3. Power Curl
4. Oly Good Morning
5. Forward Lunge
1. Power Snatch
2. OH Squat
3. Wide Bent Over Row
4. Snatch Pull
5. Split Jerk
Dumbbells
1. Front Squat
2. Power Curl
3. Push Press
4. Deadlift
5. Reverse Lunge
1. Squat & Press
2. High Pull
3. Power Curl
4. Press ups (on DBs)
5. Squat Thrusts (on DBs)
Keg
1. Bear Hug Squat
2. Bentover Row
3. Alternate Shouldering + Squat
4. Clean + Press
5. Zercher Lunge
Those are normally done for 3-5 sets of 5 to 8 reps per exercise. I have been known tho to make late clients perform this for time also. Imagine 5 mins continuous of any of the above.
Also I sometimes will have the athlete perform a 100m sprint on a rower before starting the complex.
I'm also currently experimenting with incorporating complexes into circuits. NICE!
More bits you can incorporate: boxing, sparring etc, shuttle running, SAQ type exercises, even movement prep.
Hopefully thats given you some ideas guys.
Much more fun than running on a treadmill I'm sure you'll agree. These ideas can be added to the end of your strength training sessions, or can quite easily (!?) be stand alone workouts.