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Ok, so I develop this workout, follow it for a week and a half, and than guess what... I decide to call it quits. Why? Because I’m bored with it. I asked people for their advice and asked people to critique the routine. I made changes, but it was still boring. It was really good routine, but that’s what it was. A routine. And routines don’t seem to sit well with me.
Than I began thinking. Crossfit. It’s a new workout everyday. It’s extremely intense, and fast. That was what was missing from my workout: it wasn’t intense, it wasn’t fast, and it wasn’t new. It was boring, slow, and old. Too much resting and too much repetition.
Don’t get me wrong. Repetition is good. But only when it comes to technique training, not conditioning.
Now, I went back to looking at crossfit, and I started wondering. HOW? How do they make it so unique every single $@&*ing day? I mean... WOW! So I tried a few workouts, but realized that I couldn’t match the intensity because I didn’t have all the resources available.
I needed to develop a system that was random, yet effective. It boggled my mind for a LONG time. But I finally figured it out.
Ok, first of all what you need is a bag. This is a hypothetical bag in which you list down a few exercises. Some of these exercises you will be good at, others will be moderately challenging, and still a few will be extremely difficult, maybe even something that you havn’t attempted yet. But also make sure you’re considering all your resources. Try not to leave anything unless you absolutely don’t need. Also make sure that you have one cardio exercise.
Ok, so this is my list:
Easy:
Medicine Ball Thruster
Chin-ups
Sit-ups
Push-up
Squats
Medium:
Pull-up
Leg Curl
Medicine Ball Overhead Squat
Hard:
Handstand Pushup
Cardio:
Shadowboxing
Ok, so there you have it. Now, list out a few intensity methods that you want to use.
Max Sets
Pyramiding
EDT
Circuit
Ladder
Timed Ladder
Straight Sets
10x10
Now, what you basically do is choose about three to five methods that you want to focus on and cycle them using the exercises listed above. So, lets choose EDT, Circuit, and Straight Sets.
So lets say you want to work out five days a week. This would be a sample cycle:
Monday - EDT using easy exercises and/or cardio
Tuesday - Circuit using medium exercises
Wednesday - Straight sets using hard exercises and/or cardio
Thursday - EDT using medium exercises
Friday - Circuit using easy exercises and/or cardio
MONDAY
For 20 minutes:
Medicine Ball Thrusters 20
Chin-ups 5
TUESDAY
Perform 3 circuits:
Pull-ups 3
Leg Curl 10
Medicine Ball Overhead Squat 15
WEDNESDAY
Handstand Pushups 10x1 1 min rest btn sets
THURSDAY
For 20 minutes:
Pull-up 3
Overhead Squat 15
FRIDAY
For 3 circuits:
Push-ups 15
Sit-ups 30
Squats 50
If your current training routine is boring, repetitive, and slow, try Randomized Training a try.
Than I began thinking. Crossfit. It’s a new workout everyday. It’s extremely intense, and fast. That was what was missing from my workout: it wasn’t intense, it wasn’t fast, and it wasn’t new. It was boring, slow, and old. Too much resting and too much repetition.
Don’t get me wrong. Repetition is good. But only when it comes to technique training, not conditioning.
Now, I went back to looking at crossfit, and I started wondering. HOW? How do they make it so unique every single $@&*ing day? I mean... WOW! So I tried a few workouts, but realized that I couldn’t match the intensity because I didn’t have all the resources available.
I needed to develop a system that was random, yet effective. It boggled my mind for a LONG time. But I finally figured it out.
Ok, first of all what you need is a bag. This is a hypothetical bag in which you list down a few exercises. Some of these exercises you will be good at, others will be moderately challenging, and still a few will be extremely difficult, maybe even something that you havn’t attempted yet. But also make sure you’re considering all your resources. Try not to leave anything unless you absolutely don’t need. Also make sure that you have one cardio exercise.
Ok, so this is my list:
Easy:
Medicine Ball Thruster
Chin-ups
Sit-ups
Push-up
Squats
Medium:
Pull-up
Leg Curl
Medicine Ball Overhead Squat
Hard:
Handstand Pushup
Cardio:
Shadowboxing
Ok, so there you have it. Now, list out a few intensity methods that you want to use.
Max Sets
Pyramiding
EDT
Circuit
Ladder
Timed Ladder
Straight Sets
10x10
Now, what you basically do is choose about three to five methods that you want to focus on and cycle them using the exercises listed above. So, lets choose EDT, Circuit, and Straight Sets.
So lets say you want to work out five days a week. This would be a sample cycle:
Monday - EDT using easy exercises and/or cardio
Tuesday - Circuit using medium exercises
Wednesday - Straight sets using hard exercises and/or cardio
Thursday - EDT using medium exercises
Friday - Circuit using easy exercises and/or cardio
MONDAY
For 20 minutes:
Medicine Ball Thrusters 20
Chin-ups 5
TUESDAY
Perform 3 circuits:
Pull-ups 3
Leg Curl 10
Medicine Ball Overhead Squat 15
WEDNESDAY
Handstand Pushups 10x1 1 min rest btn sets
THURSDAY
For 20 minutes:
Pull-up 3
Overhead Squat 15
FRIDAY
For 3 circuits:
Push-ups 15
Sit-ups 30
Squats 50
If your current training routine is boring, repetitive, and slow, try Randomized Training a try.