Making It Easy

I have a client who is unpredictable with work etc and can only train two days a week most weeks, three some weeks, one others etc etc. The times and days also move around a bit. With a situation like this writing a massively complicated program is a waste of time, you might as well write it on toilet paper for all the use it'll be in the real world. Sometimes you have to strip it all back and get to the basics.

We have done a strength block and set an aerobic base, and we're now in an anaerobic block. Since it's also summer we are trying to use the garden/outside as much as possible. Getting back to basics I did the following exercise pairings:

- Lower Body
- Upper Push
- Upper Pull

These three movements will work the whole body and get the heart rate massively high (we perform the set with no rest between exercises, and then repeat after 60 seconds. The movements I used today were:

- KB Swing
- Chin-Up
- 2 KB Push Press

and

- 2 KB Front Squat
- Push-Up (hands on handles of KBs)
- 2 KB Bentover Row

I then took some inspiration from Jim Wendler, and we went for the massively complicated:

- Sprint 50m uphill
- Walk to start
- Repeat (x5)

This workout was short and sweet, taking about 40 minutes for the main work listed above, and definitely left the client feeling like they'd had a workout! The equipment needed? 2 kettlebells.

If you are stuck thinking about what to do, sometimes you have to take it back to basics and hit it hard!

Interesting

I'm also a fan of jogging to a park with some bands in a backpack and doing stuff with that, especially in this weather.

Today I will be doing a session in this vein actually.

- Band Lunges
- Band Press
- Band Squat to Row
- Band Twist
- Chin-ups with Band Assistance
- Band Overhead Press

- Medicine Ball Throws (anaerobic gylcolytic work + 'core' training)

Having trouble visualising the Band Lunges & Band Squat To Row.

Any chance of a vid or can you point me to one ?

Squat to Row:

http://www.youtube.com/watch?v=aecORZKCa0M

Can't find lunges, here's a side lunge vid I did:

http://www.youtube.com/watch?v=uYKAgKHjXPE

Cheers Alex.

With a forward lunge I take it the band is in the same position, across top of hips ?

Would a Band squat be done with the band running around your neck and down to chest then under feet or would that pull you forard too much, like into a Band GM ?

Like the sound of that routine to do on holiday, get some swimming / running (maybe) and walking in too.

NJ wrote:Cheers Alex.

With a forward lunge I take it the band is in the same position, across top of hips ?

Yep, then it's either pulling you into or out of the lunge...which can be either forward or reverse.

Would a Band squat be done with the band running around your neck and down to chest then under feet or would that pull you forard too much, like into a Band GM ?

Don't tend to do band squats, but would use the X set-up if I was going to do them

http://www.viddler.com/explore/Schmitz21/videos/2/

(apologies for....pretty much everything in that vid apart from the set-up idea)

Like the sound of that routine to do on holiday, get some swimming / running (maybe) and walking in too.

Don't forget bodyweight stuff also, burpees, push-ups, chin-ups etc

Thanks again Alex.

Ye, not forgot about the BW stuff

Alex Gold wrote:

I then took some inspiration from Jim Wendler, and we went for the massively complicated:

- Sprint 50m uphill
- Walk to start
- Repeat (x5)

I need to start doing this.