Men's Health "Pack On Muscle Like a Pro" Workout Starts Today!

After reviewing my workouts, I decided that I really couldn't do both the Density Workouts and Timed Sets Workouts at the same time. So, I decided to structure what I call my "workout menu" from the following categories:

• Dynamic Warm Ups
• Pre-Hab Exercises (primarily for my knee but can be used for other problem areas)
• Strength Training (standard training, super sets, or circuits) + Finishers
• Interval Training (can be purely cardiovascular or can include timed sets)
• Static Stretching (done after warm-up to include foam rollers)
• Yoga (to ensure range of motion, posture, alignment, balance and flexibility
• Non-structured exercise (walking, gardening, cleaning, etc.)

My new dynamic warm ups will include 10 repetitions of the following exercises:

• Y Squats
• Push Ups
• Diagonal Lunges

Pre-hab knee exercises will remain the same but the repetitions have increased to 30 and will be performed a minimum of 5 days per week.  My strength training will be based on the Men's Health Video (view in sidebar as well) but it will be over 2 weeks versus 4 weeks.  In my next post I will talk about the rest of my workout.  See you then!

New Density Training

For the next 2 weeks, I will be doing the following Density Training:

• Hang Snatch
• Bulgarian Split Squat
• Dumbbell Half Bench
• Chin ups
• One-Arm Plank Row

The goal is to do this circuit twice (10 minutes), each exercise lasting as close to 1 minute as possible with a load (weight) that can be done 10-12 repetitions.  I was able to get the Hang Snatch load right on the first try--40 pounds.  The Bulgarian Split Squats needed to be adjusted and I still was able to complete 10-12 well under a minute; don't know how much I will actually be able to do but I will need a squat rack or Smith machine to increase weight.  The Dumbbell Half Bench will need adjustment as well as I could easily do 10-12 repetitions with 20 lbs; however, my left shoulder is a problem and I might need to seek an alternative exercise.  Chin Ups (done on a gravitron) were easier to measure--level 9.  The One-Arm Plank Rows need to be increases but the issue isn't the pulling arm but the stationary arm (very difficult for me).  As you can see, Density Training takes time to perfect and may not be for everyone.  Cos Dos does move to timed sets pretty quickly as a form of Density Training--making it easier to select loads.

January 2011 Podcast

Come train with me throughout 2011 and start your fitness today!

January 2011.mp3

Dynamic Warm-Up for January 24 - February 7

In the sidebar video, I have an example of a dynamic warm-up.  Although this warm-up is specific to field hockey, it could also be used as a general warm-up.  My warm-ups proceed a weight training session so I tend to do movements more similar to those movements.  For the next two weeks, I will do an adaptation from the Cardio Strength Training book by Coach Dos and use his body weight warm-up but instead of 5 repetitions, I will do 10 repetitions of each exercise.  These were highlighted in a previous post:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Side Squats

Last week I did some Density Workouts + Timed Sets (precursors to Tabatas) and will rotate out the Tabata and replace with the last phase of my Super Basic Kettlebell Workout (up to 60 seconds work and 20 seconds rest) and change the exercises in my Density Workouts.  I will review these in my upcoming posts.  Cardio will continue at 60/30 work/rest and may be offset by Tabata workouts periodically as I continue to rotate through new methods and techniques and measuring my success.

Working On Continuing Previous Workout and Doing My First Podcast for 2011

I will be working on my workout routine for the next 2 weeks and also preparing my monthly podcast.  Both will be available on my site tomorrow.