Chris Lyons
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Necessity is the mother of invention.
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« on: May 02, 2008, 06:03:40 AM » |
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I created this workout for my crew team, so forgive me if the reps are a bit low. The guys on the team arent in nearly as great shape as the rest of us on the APK forums. I prefer to call it Hell Tuesday. Let me know what you think of it. Note: warm up run is not listed, but recommended before hand. If you dont know what an exercise is, go look it up on google, I dont have the time to explain it now.  [military pushups are just normal pushups... just make sure your back is straight.] (10 seconds rest between each) 10 “clapper” push-ups 15 V-sits 20 military push-ups 30 seconds scullers 5 “clapper” push-ups 25 crunches 30 seconds nazi push-ups (5 seconds each spot) 30 seconds bicycles (15 seconds each direction) 15 Dips / 15 military push-ups 30 seconds L-sits / 30 second planks 30 second side planks (alternate at 15 seconds) 15 “knuckle” push-ups 30 second beached whales 15 “triangle” push-ups 30 second leg lifts Supplements: 5 Pull-ups (if available) 5 Chin-ups (if available) |
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Fly without wings.
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Chris Salvato
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« Reply #1 on: May 02, 2008, 01:08:35 PM » |
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your rest period makes no sense
the rest is not based on the work time at all
if it takes me 2 minutes to do the dips, 10 seconds rest won't do much for recovery. luckily, no workout is immediately followed by anything that requires much rest -- so in this case i would just get rid of it all together.
also, it hardly seems "hellish"
things like the bicycles are kind of useless -- walking is likely a better workout than bicycles
i do harder workouts when I am waiting around doing nothing....if you want a hellish workout, check out the crossfit hero workouts like murph or JT.
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« Last Edit: May 02, 2008, 01:10:35 PM by phreaknite »
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Chris Lyons
Mangabey
Karma: +12/-15
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Posts: 384
Necessity is the mother of invention.
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« Reply #2 on: May 04, 2008, 11:58:36 AM » |
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I would tend to agree with you, but when I presented this to my group of rowers they almost shot me. They couldn't do half of these exercises to the amount specified.
The rest period is so short because it was designed to be a circuit, and the only reason there is a rest period is so that the group doing the circuit can get to the next exercise and be ready to start at the same time.
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Charles Moreland
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« Reply #3 on: May 07, 2008, 10:16:04 AM » |
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Ok, so, you presented this work out to rowers. So generally speaking most rowers have slight imbalances from their main pulling muscles to their main pushing muscles, so I'll give you that. But an athlete's workout should usually work the muscles needed to better perform that activity yet almost every other exercise is a push up variation. I'm just confused why you would have rowers train pushing, rather than pulling, and not work on legs at all  |
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« Last Edit: May 07, 2008, 10:23:06 AM by ChadManX »
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hardcoretraceur
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a coeur vaillant rien d'impossible
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« Reply #4 on: May 07, 2008, 10:30:29 AM » |
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chad and phreak +1
it also could be much more hellish if you start it off with the hardest/most intense exercises and end with the least intense.
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keep it free and true  Over Under OUTkrew is OUTgoing Through |
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Chris Lyons
Mangabey
Karma: +12/-15
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Posts: 384
Necessity is the mother of invention.
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« Reply #5 on: May 09, 2008, 05:34:30 AM » |
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Ok, so, you presented this work out to rowers. So generally speaking most rowers have slight imbalances from their main pulling muscles to their main pushing muscles, so I'll give you that. But an athlete's workout should usually work the muscles needed to better perform that activity yet almost every other exercise is a push up variation. I'm just confused why you would have rowers train pushing, rather than pulling, and not work on legs at all leg days are wednesdays and fridays =.=, I should have mentioned that. This workout was created to burn their pecs, shoulders,and back, not necessarily their arms. Mainly, this workout is designed to teach them the explosive power that 99.9% of my fellow rowers lack. Not necessarily build up their pulling ability. In the rowing stroke, your arms dont provide much over-all force, their just there to lengthen the stroke. |
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Fly without wings.
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Chris Salvato
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« Reply #6 on: May 09, 2008, 08:13:38 AM » |
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Ok, so, you presented this work out to rowers. So generally speaking most rowers have slight imbalances from their main pulling muscles to their main pushing muscles, so I'll give you that. But an athlete's workout should usually work the muscles needed to better perform that activity yet almost every other exercise is a push up variation. I'm just confused why you would have rowers train pushing, rather than pulling, and not work on legs at all leg days are wednesdays and fridays =.=, I should have mentioned that. This workout was created to burn their pecs, shoulders,and back, not necessarily their arms. Mainly, this workout is designed to teach them the explosive power that 99.9% of my fellow rowers lack. Not necessarily build up their pulling ability. In the rowing stroke, your arms dont provide much over-all force, their just there to lengthen the stroke. How is it developing high power movement? The only explosive movement you have is clapping pushups -- and thats only 15 reps of the total workout. Pushups won't really stress the back as much as the pecs and triceps, either....you involve no pulling motions at all which would target the muscles of the back. Not to mention you are not, in any way, training them for any of these movements to translate into their sport. If you want to train rowers to row, have them do Sumo-Deadlift-High Pulls, Dead Lifts, cleans, squats, box jumps, pullups and rowing. That would be a good start. |
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Chris Lyons
Mangabey
Karma: +12/-15
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Posts: 384
Necessity is the mother of invention.
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« Reply #7 on: May 13, 2008, 05:33:56 AM » |
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Ok, so, you presented this work out to rowers. So generally speaking most rowers have slight imbalances from their main pulling muscles to their main pushing muscles, so I'll give you that. But an athlete's workout should usually work the muscles needed to better perform that activity yet almost every other exercise is a push up variation. I'm just confused why you would have rowers train pushing, rather than pulling, and not work on legs at all leg days are wednesdays and fridays =.=, I should have mentioned that. This workout was created to burn their pecs, shoulders,and back, not necessarily their arms. Mainly, this workout is designed to teach them the explosive power that 99.9% of my fellow rowers lack. Not necessarily build up their pulling ability. In the rowing stroke, your arms dont provide much over-all force, their just there to lengthen the stroke. How is it developing high power movement? The only explosive movement you have is clapping pushups -- and thats only 15 reps of the total workout. Pushups won't really stress the back as much as the pecs and triceps, either....you involve no pulling motions at all which would target the muscles of the back. Not to mention you are not, in any way, training them for any of these movements to translate into their sport. If you want to train rowers to row, have them do Sumo-Deadlift-High Pulls, Dead Lifts, cleans, squats, box jumps, pullups and rowing. That would be a good start. believe me, I tried that. I presented a list of similar workouts to my coach and he basicaly said it had nothing to do with rowing (hes a moron, I know). The workout I have posted here was the only one I could present to him that he liked. And by the way, by teaching explosive power, I meant how to use it, not building up more of it. Believe it or not, some people dont know how to go from pulling at a normal pressure to pulling at maximum. |
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Fly without wings.
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