FREE Workout # 142 March 2 2012

Todays workout is a mixture of lifting large loads long distances quickly and Gymnastics.

Death by:

1. Body weight Dead lift 
2. Chin ups

The way this works is on the first minute you complete 1 rep of the two exercises. Every minute there after you add 1 repetition to the number you must complete of each exercise. On the 2nd minute you will do 2 DL and 2 Chin ups. On the 10th minute you will do 10 DLs and 10 chin ups.

Good Luck

Follow up with a 5km time trial

FREE workout #141 is...

Check out this picture. This was a google images search of fitness and look what comes up, machines, machines, more machines and skipping. Is this really our idea of fitness? Is this really what we need to part take in fitness? I strongly suggest it is not. 

TrickyFit is done rain hail or shine. We were born with emotions, feelings and the capacity to appreciate beauty so all cardio machines will be replaced with actual moving except the rowing  machine which is an excellent developer of hip extension and is a full body workout. Due to the lack of access most people have to a lake I will let this one slide. 

Todays TrickyFit workout is...

100 Double unders

100 push ups

80 Sit ups

60 pull ups

50 double unders

40 push ups

30 sit ups

20 push ups

To complete this workout you will need a skipping rope and a chin up bar. A skipping rope can be $20 AUD or $5 AUD so there is no excuse for not having one. They are affordable and will develop a great amount of cardiovascular fitness and speed. For the pull ups, go to a playground, suspend some steel in your pergola or grab hold of a strong tree branch and pull your chin above the height of your  hands. Push up and sit ups require no equipment. 

Definitions:

Double Under - The act of skipping where the rope rotates twice under your feet with each jump. If you cannot achieve this don't fret, it requires a lot of practise and you will get there. In the mean time for this workout substitute double unders with singles and you will do 200 singles the first time and 100 singles the second.

Pull Ups - Pulling your chin above you hands hanging suspended from the ground....Too hard?? Try holding a rail with your feet on the ground and pull your chest to the bar. This will develop transferable strength that will develop your capacity to succeed at pull ups in the future.

TM W#28 Feb 26 2012

Heavy Push Jerk

2,2,2,2,2,2,2,2

Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light

5km time trial - Running






The 5 Essential People Skills
by Dale Carnegie
An Excellent read.

TM W# 26 Feb 23 2012

21 -15- 9

Back squat 100kg
Handstand Push ups

TM W#24 Feb 20 2012

Snatch Day

Work up to a 1RM

8,4,3,2,1,1

The weightlifting snatch is a complex movement. I requires a fast jump and high pull, then you pull under the bar and land in a squat stance and tighten up like hell to catch the load above head. Stand and you have it.

TM W#23 Feb 19 2012

Todays workout is inspired again by CrossFit because I am a huge fan.

It was the workout from Wednesday the 15th of Feb

WEDNESDAY 120215

Eight rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

Watch here


Thanks CrossFit

TM W#21 Feb 16 2012

Double Day

Morning/ (if possible at least 3 hrs before next workout)

Heavy strict chin ups

8sets x 3 reps @ BW + >20kg

Body weight chin ups + 20kg or more of extra load

Afternoon/ Evening


Metcon - metabolic conditioning


30 minutes - Complete 1 round of the following exercises on the minute.

(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)

5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls

Tough Mudder W#19

Tennis Court madness

With my tennis background I know how to get fast, agile and endure long intense matches.

This is applicable to, Tennis, Tough Mudder, CrossFit and any other sport that demands speed, agility and stamina.

Today's workout is


8 Rounds of :


(4 sets with 20 seconds rest between sets)


Thruster 30 kgs x 3
2 court suicide touching each line (Doubles, Singles, T, Singles, Doubles) and coming back to the start.

Tough Mudder W#16 Feb 10 2012

Today's Tough Mudder training plan looks like this:

Warm up

20 push ups, squats, burpees, high knees, butt kicks, lunges, sit ups, back extensions, russian twists.

Workout

AMRAP 15 MINUTES

Run 800m
15 Chin ups

Cool Down

50 push ups
50 dips
50 push press @ 20 kgs

PLUS BACK CARE TIPS

jog 10 minutes and stretch

Rest Day

Today is a scheduled rest day!

Get plenty of fluids and good food. Go and have a massage or a light swim and watch your favourite tv show. Enjoy the break and we will go hard again tomorrow.

ps

even Tough Mudders need a plan for rest.

Tough Mudder Training W#15 Feb 8th 2012

Today is a METCON - Metabolic conditioning the function of the body that uses food for fuel, burns fat and is the driver for energy.

5 Rounds for time

30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint

TrickyFit TMW#14 Feb 7th 2012

Michelle Bridges about motivation on SEN radio 1116 AM ... "Motivation is the biggest (load of rubbish) in our industry...it's habits that matter and doing it ever day like a shower"

Today's shower is...

21-15-9

Overhead squat @ 50kg

Chest to bar chin ups

How do you feel about training? I believe you learn to love it but like alcohol...it's an acquired taste. 

Stick with it and tell me your thoughts.

Tough Mudder W#13 - Be radical!! Feb 6 2012

Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.


1

Bench Press

8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.

Push ups

2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)

Dips

Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips

Push Press

2 sets of 30 Push press @ 30-40% of max bench press

2


Circuit to Finish


3 Rounds of each exercise - 30 sec per exercise


Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar

Tough Mudder W# 12 - February 4th 2012

Tough Mudder Short course trial

Time yourself to complete this workout

Run 1 mile in knee deep water

20 double knee jumps

20 sit ups

Swim 1/4 mile ocean

20 squats

20 burpees

Run 1 mile on land

 This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.

What you need.

Runners, bathers and knowlege of exercises...all displayed in this blog.

Skill transfere - 

Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.

Tough Mudder W# 11 - February 3rd 2012

FUN DAY


Get down to your local playground.


1/ 
5 rounds for time


400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees

2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups

Tough Mudder W# 10 - 2nd February 2012

We should be building some good momentum now...Keep going!!

1/ Max effort squat ( Front Squat)

20, 16, 12, 8, 5, 3, 2, 1 - Give yourself a second go at a max if you miss and you really think you can nail it. If you were close but went too heavy take a little off and try again. If your body feels hammered take your 2 rep max, right it down and beat it next time

Build up to a max effort squat. To do this you should take part in an extensive warm up to get the body loose, amped up and ready to lift. Start out with something fairly light @ 20 reps and work you way down in reps as you increase the weight. So the weight gets heavier and the reps go down to 16, 12, 8, 5, 3, 2 and 1 if you feel really good. 

Beginners to lifting should really be looking at a 5 rep max. Pushing the body to a single heavy rep is to dangerous as the bodies structures are not used to dealing which such a high load. 

2/ Sled Drag

Body weight sled drag - 10 sets of 50m - If you cant chuck enough weight on make your drag up hill and let gravity play its part :) Finally if that is no good how about you get your partner or a good buddy to jump on your back and piggy back ride them up a hill 10 times.

Chuck on a weight belt and a strap and tie a heavy load to it. Depending on your body weight work up to a body weight sled drag or more for 50m and around 10 sets. This will tax your glutes and hamstrings and build them stronger for next squat day. Its also very therapeutic as there is no eccentric contraction so it should reduce your muscle soreness dramatically.

3/ Finish with Russian twists

5 sets of 30 reps - 15 each side

Grab a medicine ball and sit on the ground with good posture. holding the ball out in front rotate from side to side working on the entire midsection and your ability to produce rotational force and stamina.

Tough Mudder workout 9 - Jan 31st 2012

Today's workout is... with a partner

Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile

Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.

Tough Mudder training - Jan 28th 2012

Rest and Recovery

If your sore Ice. If your tired sleep. If your need advice contact me (TrickyFit@gmail.com)...I'm here to help and I know what your going through so please feel free to write me your situation and ask for help.

Tough Mudder workout 6 - Jan 27th 2012

Today's workout is...

Death by clean and jerk (CJ) @ 50% of 1RM

1 CJ in 1st Min

2 CJ in 2nd Min

3 CJ in 3rd Min .... until you run out of gas

If you get to 15 minutes you going to do more than 100 Reps of CJs so get your mind focused on good form and a junk yard dog attitude that barks NEVER SAY DIE

Tough Mudder Workout number 4 - Jan 25th 2012

TrickyFit Tough Mudder Workout 

P1

Speed Bench - Dynamic Bench day

Dynamic bench day is all about increasing speed and power output on a day when we are not going for maximum strength. The combination of max strength and dynamic speed reduces the effects of overtraining and increases results. In Russian power lifting terms there are only 2 ways to lift more weight. Get stronger or lift faster. Today is about lifting 50% of your max bench weight for 100 reps for time.

Bench Press @ 50% 1RM, 100 Reps for time 

P2

3km run Time Trial 

Beginner = 1 round

Intermediate + Advanced =  2 rounds with 2 minute break between bouts

Tough Mudder requires you to be able to travel across a 18km obstacle course through mud, water and dirt. The next 10 weeks is dedicated to building strength, endurance, stamina, speed, power, mobility and more to get you in the best physical shape possible. Tough Mudder believes this event is not for the sedentary. Is that you? If it is, you need this. Travel 3km as fast as you can and lets build some momentum. If you are pretty fit as it is, let's get your 3km time trial down to below 12 minutes over the next 10 weeks. If you think you need heaps of long distance stuff...you don't. This program will provide workouts that require you to go flat out hard for up to 45 minutes any more than that and the intensity you train with the next day will be hampered. For Tough Mudder you won't be training the day after so you can go all out for 2 hours and you will be prepared and have a few days to rest up.