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30.10.2013
Training in a group helps people stay committed as not only do they enjoy the workouts but there is peer pressure at work to keep people coming back even when they don’t feel like it. But how do you train for one of these things if you don’t have a ten-foot wall to climb or a bunch of pipes to crawl through?
The twist to the strength work is that we can’t allow ourselves to be dogmatic about how we train.
I’m also a firm believer that grip strength and the ability to pull yourself up are important for climbing walls, ropes, and the other odd shaped obstacles that need to be navigated. Since spending a lot of time running getting ready for an Ironman, I’ve fallen in love again with single leg training. We also need to incorporate elements of circuit training into our own training so that we get used to accessing our strength under stress. I've put together a six-week training plan that will prepare you for an obstacle course. Andrew Read is like that old guy in the Rocky movies - he has a funny accent, hates everyone, and no one ever knows if he's happy or sad. Even back in grade school his teachers would complain he was spending too much time reading bodybuilding magazines or trying new exercises in the gym.
A set of 25 Circuit Training Cards has been kindly created and donated by Maree Buchanan, a Physical Education Teacher from Bron Bay, Australia. A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page. Unfortunately, most football players never see past hypertrophy training (similar to bodybuilding).
Day 1 and Day 4 (Mon and Thu)Overhead SquatsGrasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. Generic workout plans are nice, but have you ever wanted a fully customized workout plan that actually changes based on your progress?
Perform this workout 3 days a week.  If you are experiencing soreness, push your workout back until you can comfortably perform all exercises without pain. Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives.
I know this will be what gets me to that next level… I’ve almost gotten there ~ this should do it!! Also, just to double check, when you say “20 reverse lunges” for example do you mean 20 total or 20 each leg?
On day two, are there any exercises you could substitute for quad extensions, hamstring curls, leg press machine, and side barbell squats if you dont have a barbell or access to the machines to do them? I would suggest doing exercise ball quad extensions, hamstring flexers, exercise ball hamstring roll ins, and lateral jumps.
This plan is pretty intense, and provides a good bit of cardio due to all the plyometrics, so don’t overdo it with tons of extra running. I think a good starting weight for you, if using a barbell, would be 30 pounds on each side, so 105 pounds total.


Getting a slim and tight waist like that is all about the amount of efforts you put into your cardio. I started HIIT swimming myself about a month ago…I do 1 length all out, then 3 lengths at a relaxed pace. Looks great….those are full workouts, so on the other 2-3 days, I am assuming is when you would work on upper body and core? Should we do all 3 sets of Long Jumps before moving onto 4 x 12 Bulgarian Squats and then complete all four of those sets and so on.
I did the Day #1 workout for the first time yesterday, and I’m definitely feeling it today but not in my butt.
No problem Sherry, we’ve actually got a great plyometric routine that is done completely at home without equipment.
While this workout is great for burning calories (and fat) the explosive nature of these movements are great for your legs and butt. You can do it as a team challenge with events like Tough Mudder or choose to do individual races like Spartan Race, but in both cases you will be amongst large groups of people and you will get to run through various obstacles (although I must be honest and say in all the times I ran various obstacle courses in the military I never once had to run through a bunch of electrified wires). I’m going to assume that if you have decided to sign up for a mud run that you can at least run. The thing about events like an obstacle course race is that there is no way you can actually train for them short of being on the course. You get big strength increases and improvements in your movement (which can actually be assessed via the FMS), but miss out on a lot of the spinal compression you get from bilateral leg training. This kind of power endurance work is often used by people in the mistaken belief that it is all they need, but you still need to include straight high-load strength work in your training up until about a week out. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery. Size is not the only indicator of strength but it helps.Secondly, as long as you can maintain your speed, the heavier you are the greater force and momentum you have - a must in contact sports like football and rugby. Although this type of football strength training is fairly safe you should still prepare by following a phase of functional strength training.
Return to start position.Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Arms should hang down to front with elbows slightly bent.Raise barbell by shrugging shoulders towards the ceiling.
And be sure to read the 12-month football strength training article which combines it all into a complete plan.
After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym.
I have been working out for a while and have lost some weight but I noticed my butt (that used to be quite bubbly) has gone away.
Or would you recommend going down the line for all exercises and just doing one set and then starting again at the top with another set of each? You’d have a bunch of pretend tough guys (in most cases, although some were legit ex-military PTIs) parading around in camouflage or other tactical gear, and barking orders at people desperate to get in shape.
They’re incredibly non-specific, so our training needs to be broader based than usual.


But for events like this we’ll be better off not just using power cleans but using every variation we can come up with. But again, we need a wide variety to satisfy this element of the unknown that we will encounter during the mud run. Keep bar close to the body and keep shoulders directly over the bar.Return to starting position. Return to start position.Remember to keep shoulders stabilized - do not shrug shoulders forward on downward (eccentric) phase of movement. Return to start position.Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. I just want a tiny waist that tapers inward very severely instead of going straight up and down.. I love your training style, its exactly what I’ve slowly switched over too in the last 2 years.
Is there something obvious I did wrong, or does it just affect different people in different places?
This doesn’t mean we need to go crazy and start trying to cram everything plus the kitchen sink into our sessions, but where I would normally suggest picking a few exercises and getting very good at them, for events like this we need to deliberately expand our training selections.
So it might be power cleans, hang power cleans from various positions, full cleans, and all forms of clean pulls from both the floor and the hang. I implement crossfit into my workouts as well since I was all crossfit for about a year but now I like to add it in with my workouts so I can train in a well rounded manner. Arms should hang down at sides with elbows slightly bent.Raise DB's to side of body at shoulder height. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. Many people to come to me for advice so I am very happy to refer your site because you know your stuff!! Back should be straight in a neutral position.Keep elbows close to body and pull bar towards abdominal region.
When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.Triceps ExtensionsStand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. Tomorrow I will be on workout #2 of this series….and by the way, the glutes were sore!! Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.



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