“Intelligent Training”
This is a great video of an incredible Strength and Conditioning coach; Rafael Alejarra. He coaches fighters like Wanderlei Silva and Demian Maia. It’s a little long but the content is well worth it. Great video, you can take a lot from this.
“To Carry the Load”
“To Carry the Load” is an all out leg workout and the beauty of it is, you don’t need ANY equipment. All the exercises are body weight exercises. This workout consists of descending rep sets for each exercise and the entire workout is done for time.
“To Carry the Load” – Reps of 21, 18, 15, 12, 9, 6, 3 of:
- Jump Knee Tucks
- Calf Raises
- Alternating Jump Lunges
- Squats
- Lateral Hops
Again, this is a great leg workout for someone who has NO equipment. You can do this anywhere; outside, in your basement, in your living room, ect. Enjoy.
“To Build a Mountain…”
This is a high intensity Chest and Back Circuit workout designed to keep the heart rate up and, in true “Crossfit” fashion, it is done for time.
Equipment needed: a pull-up bar or tree limb, free weights and/or a barbell. Whatever weight you can handle or have available.
“To Build a Mountain…” – Round 1: Reps of 15, Round 2: Reps of 12, Round 3: Reps of 10, 1 min rest between rounds.
- Clap Push-ups
- Wide Grip Pull-ups
- Diamond Push-ups
- Regular Grip Pull-ups
- Wide Push-ups
- Close Grip Pull-ups
- Chest Fly
- Back Fly
- Chest Press
- Back Row
After each exercise, perform a 40 yd run, i.e. “Diamond pushups, 40 yd run, regular grip pull ups…”
This is a great upper body workout; push-pull to the max. When I do it at home, I do my push-ups about 40 yds from a tree that I do my pull-ups on. Once I’m done with my push-up exercise, in order to get a good time, I have to really hustle to do my pull-ups. This again is a great home workout, the equipment needed is very minimal and I’m sure you can easily find substitutes for the free weights if absolutely necessary.
Homemade “TRX”
I’m not sure if you are aware, but there is a new trend going around of suspension training. Tons of people are getting into it….but here’s the thing, to buy the TRX suspension training bands, you’re going to spend $150, $200! I don’t know about you, but that’s a little out of my price range. Now don’t get me wrong, there are TONS of exercises you can do with these but is it really worth that much money? Not when you can make your own. Here’s what I did. I had an old bench style swing set that I removed the swing from so it is just four legs and the bar going across (which I use as a pullup bar as well!). Then I wen’t to a local pet store and checked out the clearance dog leashes. Luckily for me, I found two identical leashes that both had padded handles (I highly suggest this!). Just wrap the leashes around the crossbar of the swing set and let the handles swing down. Here’s an example of what mine looks like:
Thrifty "TRX"
Colin
