or Connect
New Posts  All Forums:Forum Nav:

My Workout 10/25/03

post #1 of 6
Thread Starter 
Here is my gym workout for the weeks we have before skiing starts in earnest (all weighted exercises are weighted to failure at 12 - 14 reps):

Round one - 30 Hindu push-ups
Round two - 30 plyometric push-ups (push-up with a clap)
Round three – 30 tall push-ups (arms as far overhead as possible)

Back Rows
T-Bar bench (this is an incline bench on which you lay and pull a weighted T-Bar, or substitute a seated row machine)
Round one – seated row or bent over dumbbell row
Round two - T-Bar narrow/low position
Round three – lawnmower (pull a dumbbell from foot up to 10” lateral to hip, like starting a lawnmower)

Overhead Press
Round one – handstand push-up chest side (facing the wall with feet high overhead bring face/chest to floor – use push-up handles to increase range of motion and increase difficulty)
Round two - swimmer’s press (start at bottom of biceps curl position and then raise to military press with a twisting motion to invert hands)
Round three - shoulder fly to military press (dumbbell)

Biceps Curls
Round one - preacher curl dumbbell or E-Z curl bar
Round two – 30 chin-ups, or 90 degree standard chin-ups (support feet with legs parallel to floor, keep body rigid and pull chest to chin-up bar, this is like an inverted push-up but with palms to face)
Round three - kneeling wide biceps curl

Round one – wide dips to exhaustion, followed by wide chair dips to exhaustion
Round two – bench overhead pull-over
Round three - standard dips to exhaustion followed by chair dips to exhaustion

Back/Pull-ups (back of hand towards face)
Round one – 90 degree standard pull-ups (support feet with legs parallel to floor, keep body rigid and pull chest to pull-up bar, this is like an inverted push-up) do 20 of these
Round two – 20 standard wide grip pull-ups, or rope climb
Round three – peg climb (go for personal best every workout)

Round one – 100 Hindu squats
Round two – 50 plyometric squats, or to exhaustion , if less (squat with explosive jump like touching basketball rim), follow with 50 standard squats
Round three - lunge/ Hindu squats (lunge/5 squats, lunge/5 squats, lunge/5 squats, lunge turn lunge/5 squats, lunge/5 squats, and lunge/5 squats for 5 sets)

Special Round

Calves- 5 minutes of rope skipping, or to exhaustion, if less
Forearm blast - use dumbbells (15 to 20 each side of forearm) or a dowel and rope to wind a weight both forward and backward
Lower back extensions - using low-back bench – 30 with one second hold at the top
Wrestlers back bridge – 3 minute minimum
Max pushups (no rest) (50 minimum, 15 must be plyometric)
Max Hindu squats two-minute time limit, one minute max standard squats (this is the time to have your heart attack)

I perform all exercises from Round One in order then move on to Round Two and so on through round three. This workout is for every other day with a day of 40 minutes to one hour of cardio on the following day and one day of rest every week.

For an explanation of Wresters back bridge, Hindu squats and Hindu push-ups see: http://www.t-mag.com/nation_articles/153combat.html
post #2 of 6
Just as a note of discussion: A different emphasis in the "Hindu Pushup" can make it a "Hindu Crunch": an almost all ab exercise rather than a arm based pushup. From the Cobra position, concentrate on initiating the movement from the hara and use your abs to pull the tailbone up rather than using the arms to push it up. Use as little arm strength as possible. Looks the same-but feels like two different exercises.
post #3 of 6
Thread Starter 
True there Ganjala but on my cardio days I do a regime of 200 or more crunches (10 crunches at 20 reps each). I get a good broad range of abs work and it only takes a few minutes. I use the Hindu push-up as a total body stretch and strengthening exercise so I hit the abs as well as the arms, but I don't focus on either.

After my first day (yesterday) I have to say this is a pretty serious workout for an old guy like me. I expect it will take me a week or two to get up to speed on some of the movements. I forgot how difficult plyometric push-ups and squats can be!!!

post #4 of 6
Hi Mark!
Sorry thata it took so long to comment on this. It seems my Professional Skier article has opened up doors to me as a freelance, paid writer. Good news, but now there's always that deadline thing I have to think about.

This is basically an excellent strength training program that blends traditional with non traditional fitness modules.

There are just a few minor, minor points I would make. You seem to have an excellent concept of muscle sequencing. Your program goes from multi joint exercise to single joint, and from strongest to weakest, as demonstrated by your progression from push ups to tricep dips. Good job! I 've seen professional trainers blunder at this.

Since I know that you are an advanced skier, I would like to see a few more things that show a more advanced challenge to your dynamic balance. While crunches strengthen the rectus abdominus, they rarely challenge the deeper core muscles. We are also a society of "overflexed" people, so to many crunches throws the body out of alignment.

Try something like ball or bosu curls, which require less reps, but more deep core challenge. For your squats, perhaps do one set on a wobble board.
Keep up the good work!
post #5 of 6
Thread Starter 
Thanks LM! I just had a Duhhhhhhh, moment when I realized I added the pull-ups to the end of the upper body sequence. There was a reason for this but it was supposed to be only on the original rough draft sheet (I added the pull-ups after developing the other components of the program). I have and will move them to the number 2 position just after push-ups. Doh!!!

Give me your thoughts on this: For my cardio, I am following a kickboxing routine, which includes lateral hops, jumping rope and other foot work but also includes lots of kicking and punching. I use the kicking to develop both balance and core strength since I have to be very strong to kick, and then retract to the start position while maintaining good kicking form. I am thinking of adding about 15 minutes of kick drills alternating between air kicks (form kicks) and heavy bag full contact kicks. I vary my kicks between front, side, back and roundhouse types (there are many variants of all of these kicks). If this is not enough balance and core strength training, what do you think are the "best" balance trainers for the least amount of $$$. I am one sorry cheap skate and I love getting the max bang for my buck.

Thanks again for the comments, they are always appreciated. And good luck on your writing gig.


[ November 02, 2003, 07:25 PM: Message edited by: Maddog1959 ]
post #6 of 6
Ah! You caught that! I was going to comment, but it seemed too picky. Its not like the Body Pump or Power Flex classes that do over head presses after burning out the triceps!
Your kick box routine sounds like good dynamic balance and agility!
New Posts  All Forums:Forum Nav: