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Ramp the Intensity Workout

A big sorry to everyone who reads this blog on a regular basis. As you already know, I haven’t posted much lately because I’ve been putting together a workout member site that will be called the Workout Warriors Club.

Unfortunately, there have been some problems and technical glitches getting the site up and ready for launch. In turn, that has caused me to neglect the blog for awhile. I apologize for that.

Here’s a nice little workout that’s brief, but very intense. Just the way I like it. Work hard and get results without spending your life in the gym.

This workout involves the principle of supersets, going from one exercise to another with no rest in between. Perform the two supersets below, finish up with a Farmer’s Walk and your done.

Simple, intense and effective.

Ramp the Intensity Workout

Dumbbell Squats/Bench Press superset
Overhead Press/Pulldown superset
Farmer’s Walk

Notes: Remember to train hard and intense, eat good food, drink lots of water and get plenty of rest.

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The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500(503 1/2) lbs (227 kg), which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs (227 kg), and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout.

The Ken Patera Workout
Snatch
Clean and Press
Chins
Dips
Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

For the latest in fitness and strength training books, videos and equipment check out the Workout Warriors Webstore.

To join the early sign-up list for the Workout Warriors member site and receive free gifts just click on the Workout Warriors Club link.

Indoor Workouts

The first post of the new year is a terrific guest article written by our friend Ross Enamait. This article is the perfect answer for those who hate going to the gym, can’t afford equipment or who live in a place where Winter makes working outside impossible.

Indoor Conditioning Options
By Ross Enamait

As a fighter, there is nothing worse than possessing the desire to train, while lacking the resources necessary to apply this motivation. Consider morning roadwork as a classic example. Roadwork has been a staple in the conditioning of combat athletes since the beginning of time. But what happens on those mornings when you are unable to run due to poor weather conditions? What can a fighter do when outdoor roadwork is not an option?

Have no fear, there are plenty of indoor roadwork alternatives. A partial list is provided below:

Minute Drills
Burpee Intervals
Tabata Intervals
Jump Rope
High rep calisthenics

This list will allow one to improve work capacity, anaerobic endurance, mental toughness, and more. You do not need an outdoor track to perform these workouts. If the weather is not cooperating, you can perform your roadwork indoors.

Let’s look at a sample week. This program is intended for an experienced fighter who is preparing for competition.

Sample Indoor Roadwork Week

Monday: Interval training via jump rope, stationary bike, or Versa Climber

5 x 60 seconds (full speed) – allow 60 seconds of rest between intervals
5 x 30 seconds (full speed) – allow 30 seconds of rest between intervals
Finish with one set of bodyweight squats (ex. 100 reps)

Tuesday: Burpee Intervals

Perform 4 to 6 rounds. Each round should range from 2 to 3-minutes, depending on the condition of the athlete.

Wednesday: Jump Rope x 20-minutes (continuous)

Integrate various jump rope drills. Examples include:

Double Unders
High knee running in place
Criss Cross

Throughout the 20-minute session, integrate fast paced bursts (ex. double unders) with less intense skipping patterns. This rope session will simulate a fartlek running session.

Thursday: Interval Training and Tabata Intervals

5 x 60 seconds (full speed) – allow 60 seconds of rest between intervals
Finish with one round of Tabata Bodyweight Squats
Interval training will be performed with a jump rope, stationary bike, or Versa Climber machine.

Tabata Intervals are to be performed with 8 x 20 second work periods, each separated by 10 seconds of rest.

Friday: Minute Drills

Burpees x 30 seconds
Jumping Jacks x 30 seconds
Split Jumps x 30 seconds
Repeat (total time = 3 minutes)
Rest one minute and complete 4 to 6 rounds

Saturday: Jump Rope x 20-minutes (Same as Wednesday)

Sunday: Rest day

Summary

Perform these roadwork alternatives early in the morning. You can then rest throughout the day, before returning to the gym in the evening to focus on skill work (ex. sparring, bag work, partner drills) or strength work. This weekly routine integrates a mix of anaerobic work, with sustained aerobic work via the 20-minute jump rope sessions. This program is not intended for continued use, but does offer an option when the weather is not cooperating.

There is no excuse to skip out on your roadwork. Work around the weather. You will be thankful on fight night.

About the Author – Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today’s athlete in their quest for greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at ross@rosstraining.com