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Bodyweight Conditioning
This is my first time posting on this forum. Some of you know me from my bodyweight routines and videos and some of you know me from mma.com. Either way, I just wanted to drop in and post a training routine for anyone interested. I've posted it on a couple other forums but I wasn't sure if anyone from here had seen it.
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This is something I've been doing with my classes and I call it Perpetual Motion.
As perpetual motion suggests, you will be moving constantly and since I like to keep things simple we'll use just two exercises for the first run. Pullups and Squat Thrusts.
The way I set this up is I have everyone partner up and we position ourselves about 40 yards from the pullup bars (I run my classes on two softball fields behind the gym in Pearl Harbor but you can do this at any park, all you need is room to run). Designate one person "A" and the other "B".
"A" will begin squat thrusts while "B" runs to the pullup bars and knocks out 5 reps (or whatever you can handle for 5 sets). Once he is done with his pullups/chinups, he runs back to his partner and begins to do squat thrusts while "A" runs to the pullup bars to do his reps. This continues until both have done 5 sets on the pullup bars.
It may or may not sound easy, but this is definitely vomit inducing and takes less than 10 minutes depending on which exercises you choose and your distance from the bars.
The exercises can be whatever you want, just try to hit opposing body parts at each station. Pushups and Step Ups on bleachers, Ab exercises and Lunges, etc. Try to set this up so that you're not going to complete failure at either side, because the run will take its toll very quickly.
The way I set this up last time, I did about 10 squat thrusts by the time my partner got back the first time and by the end it was up to around 15-17 by the time he got back. The slower you run, the more your partner has to do.
Let me know what you guys think.
Train hard,
SCRAPPER
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This is something I've been doing with my classes and I call it Perpetual Motion.
As perpetual motion suggests, you will be moving constantly and since I like to keep things simple we'll use just two exercises for the first run. Pullups and Squat Thrusts.
The way I set this up is I have everyone partner up and we position ourselves about 40 yards from the pullup bars (I run my classes on two softball fields behind the gym in Pearl Harbor but you can do this at any park, all you need is room to run). Designate one person "A" and the other "B".
"A" will begin squat thrusts while "B" runs to the pullup bars and knocks out 5 reps (or whatever you can handle for 5 sets). Once he is done with his pullups/chinups, he runs back to his partner and begins to do squat thrusts while "A" runs to the pullup bars to do his reps. This continues until both have done 5 sets on the pullup bars.
It may or may not sound easy, but this is definitely vomit inducing and takes less than 10 minutes depending on which exercises you choose and your distance from the bars.
The exercises can be whatever you want, just try to hit opposing body parts at each station. Pushups and Step Ups on bleachers, Ab exercises and Lunges, etc. Try to set this up so that you're not going to complete failure at either side, because the run will take its toll very quickly.
The way I set this up last time, I did about 10 squat thrusts by the time my partner got back the first time and by the end it was up to around 15-17 by the time he got back. The slower you run, the more your partner has to do.
Let me know what you guys think.
Train hard,
SCRAPPER
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