No matter how many mistakes you make or how slow your progress, you are still way ahead of everyone who isn’t try
If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.
As a so called “lifter” cardio is my kryptonite. Even though I know that cardio wont burn away my hard earned muscle. Soo what is a lifter suppose to do? Lift weights faster. Now let’s get it straight if you want to be a better runner, cyclist, and swimmer. You will have to practice those discipline. For those days you don’t feel like going out in horrible weather here are some lifting conditioning methods.
Every Minute On the Minute(E.M.O.M or E.M.O.T.M)
One of my favorite methods of getting conditioning while weight training For the next 10- 30 mins you will have a bell or buzzer or timer go off every minute. Once the bell goes off you must perform a sequence of exercise within the minute. What every time remaining in the minute. The faster you move the more rest you get. The slower you move the less rest you get.
E.M.O.M x 15
1 Rep on each exercise
Escalating Density Training ( EDT )
Escalating Density Training created by Charles Staley
This is a great training model to help build lean body mass and at the same time burn fat and build your cardiovascular system. The goal is to pick 2 exercises resistance should be moderately high( 70-80% of you max). For the next 12 mins you will perform 5 reps on each exercise trying to complete as many rounds as possible. If you want to build muscular endurance use lighter weight and perform 10 reps on both exercises.
12 minute EDT
A). Barbell Back Squat
DB Bench Press
Rest 4 minutes
B.) Barbell RDL
A.M.R.A.P( As Many Rounds As Possible)
Put 20-30 minutes on the clock and your goal is to get through your strength circuit as many times as you can in the time allotted. I really like to perform this circuit when I am by myself in the gym so I can hog all the equipment. Make sure to keep good form as you progress. I sometimes throw a sprint on either the treadmill, rower, or airdyne bike.
20 min AMRAP
Front Squat x 10 reps
Dumbbell Incline Press x 10 reps
Chest supported row x 10
Barbell Deadlift x 10
Weight Straight Leg Sit-ups x 10
Give these workouts a try. Also if you have some other conditioning workouts please post them in the comments.
There are many different variation of Medball tosses I will give a couple that I love to use to help my clients develop rotation power.
Shot Put toss with Reverse Step
Kneeling chest press with fall
Medicine woodchopper with step
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Welcome back gang I hope that everyone has had a wonderful holiday. 2015 is right around the corner I hope that 2014 has been great year for you. 2014 may have been your best year but we want to make 2015 and even better year. So take some time this week to dream up some goals and write out a plan for 2015. Let’s make 2015 and even better year.