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Slims · 08-10-2009, 08:13 PM

Some of my buddies and I have started a new fitness plan intended to shock us back into shape. I have been asked by a board member to share so I am posting it here for all to see.

This is a fantastic plan for all around fitness, but be warned it is not appropriate for everyone. It is intended for people who are normally pretty fit and are trying to break a plateau and continue to progress in a well-balanced manner. Note: this has already caused one of my recently arrived co-workers to quit not only the fitness plan, but his job as well, though he was a weak link and will not be missed.

We have the facilities do do this easily, so the workout is tailored to our particular needs. We have a lake surrounded by dirt-trails where the morning run/fin takes place, then in the afternoon we go to a pool adjacent to a cross-fit gym. Pretty convenient for this plan.

We are on week two now.

The first week is intended to straight up overload your body. Don't expect to be stronger after each workout, instead you should be tired and sore. It is prep for the second week which is still hard, but a little more balanced. The third week and beyond will be a build-phase. If you don't have access to a pool/kettle bells that's fine, improvise as needed. Make sure you don't try to do this all at once unless you are already Uber-fit. It really needs to be broken into two workouts, one in the morning and one in the after noon so you have time to recover a little bit. You should feel near death at the end of the first week. The pool workouts are not specified beyond the first couple, but they should continue to progress in difficulty. The circuits should be run as fast as possible, the idea is to keep your heart rate up the entire time.

Anybody can scale this workout to meet their needs. For example: If you can't do 15 pullups, do as many as you can and then do jumpin-pullups or use a machine for lat-pulldowns, etc.

Here it is:

Week 1:

Monday: 5 mile run at an 8-8:30 minutes/mile pace
500 meter swim with fins in lake/pool

Eat something/hydrate

Upper body cross fit-style circuit repeated 5 times:
50 push ups
15 pullups
15 dips
20 kettle bell swings (we have been using 35 lbs, go heavier if you are stronger)
30 second hand stand
20 kettle bell over head presses
20 kettle bell shrugs
25 four count flutter kicks

Pool Cont: (NOTE: we have medics with Oxygen in case someone passes out, don't do the breath holding exercises alone and don't push your limits without it)
50 meter under water swim
20 15 meter under water crossovers (the width of our pool) with 15 seconds between cross overs (this time usually increases a little towards the end)
3 X 7 minute weight belt swim with 16 LBS lead weight and fins Safety Note: We have people observing who can fish someone out if they sink, and the weight belts are rigged with quick releases.
3 X 3 minute water tread with hands out of water

Tuesday: 4 1/2 mile sprints at 100% max effort with a rest period equal to the time of the last sprint. Note, max effort in this case means the fastest pace you can maintain for that sprint.
1 1 mile sprint at 100% effort

750 meter fin in lake/pool

Abs/Lower Body Circuit, repeat 5 times:
100 meters of lunges with knees almost (but not quite) touching the ground.
100 flutter kicks (four count)
100 air squats
50 crunches with legs flat on ground
50 crunches with legs bent and off ground
50 crunches with legs straight up
30 each side obliques
20 each side 'butt raises'....You start in a 'sideways' push up position and raise/lower your butt off the ground

Pool: Same pool exercises as before.

Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you)
1000 meter fin in lake/pool

Same upper body circuit as Monday.

Pool: relax and swim for 45 minutes.

Thursday: 8 1/4 mile sprints at 100% max effort, 1 1mile sprint at 100% max effort
500 meter free style swim

Introduction to Plyometrics:
25 four count jumping jacks
25 super jumping jacks (four count). (Start squatting real low and raise up when you jump, for each one)
25 four count calf-hops
25 hops front and back
25 hops side to side
15 meters frog-hops
15 meters standing long jumps
15 meters one leg-hops (with each leg)
15 meters ninja-leaps
15 meters 3 in one hops (squatting on your haunches, two small hops followed by a long one)
25 2 foot step ups with each foot.

Culmination: 3 circuits of:
25 starbursts with a hop
25 2 foot box jumps
15 meters high-knees
15 meters butt-kickers
30 meter sprint
25 air squats
25 lunges

Pool: same as Monday with variation according to personal preference (at least swim for a bit).

Friday: This absolutely destroyed me because it doubled up on the circuits.

2 mile run at 100% pace.
1000 meter fin

Upper body Circuit from Monday
Lower Body Circuit from Tuesday

Pool: Same as Monday with variations according to personal preference

Saturday (Optional!) 5 mile recovery run.

Week 2:

Monday: Same as Monday from Week 1

Tuesday: Same as Tuesday from Week 1

Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you)
1000 meter fin in lake/pool

Same upper body circuit as Monday.

3 rounds of crossfit (pick any upper-body focused workout from the website or make your own up, but each round should take about 5 minutes).

Pool: standard pool workout.

Thursday: 4 1/4 mile sprints, with a 1/4 mile jog between each at a pace of 3 minutes between each 1/4 miles (This may be a typo, go ahead and run 8 1/4 miles if you feel plucky)
500 meter free-style swim
Same Plyometrics workout from last Thursday.
Standard Pool workout

Friday: 2 mile run at max pace.
1000 meter fin
3 rounds upper body crossfit workout, same guidelines as above.
Standard Pool workout.

Saturday (Optional): 5 mile recovery run.

That's all for now, when we get the next week I will share it if there is any interest.

08-10-2009, 08:13 PM	#1 (permalink)
Slims Eccentric insomniac Location: North Carolina	Evil Fitness Plan Some of my buddies and I have started a new fitness plan intended to shock us back into shape. I have been asked by a board member to share so I am posting it here for all to see. This is a fantastic plan for all around fitness, but be warned it is not appropriate for everyone. It is intended for people who are normally pretty fit and are trying to break a plateau and continue to progress in a well-balanced manner. Note: this has already caused one of my recently arrived co-workers to quit not only the fitness plan, but his job as well, though he was a weak link and will not be missed. We have the facilities do do this easily, so the workout is tailored to our particular needs. We have a lake surrounded by dirt-trails where the morning run/fin takes place, then in the afternoon we go to a pool adjacent to a cross-fit gym. Pretty convenient for this plan. We are on week two now. The first week is intended to straight up overload your body. Don't expect to be stronger after each workout, instead you should be tired and sore. It is prep for the second week which is still hard, but a little more balanced. The third week and beyond will be a build-phase. If you don't have access to a pool/kettle bells that's fine, improvise as needed. Make sure you don't try to do this all at once unless you are already Uber-fit. It really needs to be broken into two workouts, one in the morning and one in the after noon so you have time to recover a little bit. You should feel near death at the end of the first week. The pool workouts are not specified beyond the first couple, but they should continue to progress in difficulty. The circuits should be run as fast as possible, the idea is to keep your heart rate up the entire time. Anybody can scale this workout to meet their needs. For example: If you can't do 15 pullups, do as many as you can and then do jumpin-pullups or use a machine for lat-pulldowns, etc. Here it is: Week 1: Monday: 5 mile run at an 8-8:30 minutes/mile pace 500 meter swim with fins in lake/pool Eat something/hydrate Upper body cross fit-style circuit repeated 5 times: 50 push ups 15 pullups 15 dips 20 kettle bell swings (we have been using 35 lbs, go heavier if you are stronger) 30 second hand stand 20 kettle bell over head presses 20 kettle bell shrugs 25 four count flutter kicks Pool Cont: (NOTE: we have medics with Oxygen in case someone passes out, don't do the breath holding exercises alone and don't push your limits without it) 50 meter under water swim 20 15 meter under water crossovers (the width of our pool) with 15 seconds between cross overs (this time usually increases a little towards the end) 3 X 7 minute weight belt swim with 16 LBS lead weight and fins Safety Note: We have people observing who can fish someone out if they sink, and the weight belts are rigged with quick releases. 3 X 3 minute water tread with hands out of water Tuesday: 4 1/2 mile sprints at 100% max effort with a rest period equal to the time of the last sprint. Note, max effort in this case means the fastest pace you can maintain for that sprint. 1 1 mile sprint at 100% effort 750 meter fin in lake/pool Abs/Lower Body Circuit, repeat 5 times: 100 meters of lunges with knees almost (but not quite) touching the ground. 100 flutter kicks (four count) 100 air squats 50 crunches with legs flat on ground 50 crunches with legs bent and off ground 50 crunches with legs straight up 30 each side obliques 20 each side 'butt raises'....You start in a 'sideways' push up position and raise/lower your butt off the ground Pool: Same pool exercises as before. Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you) 1000 meter fin in lake/pool Same upper body circuit as Monday. Pool: relax and swim for 45 minutes. Thursday: 8 1/4 mile sprints at 100% max effort, 1 1mile sprint at 100% max effort 500 meter free style swim Introduction to Plyometrics: 25 four count jumping jacks 25 super jumping jacks (four count). (Start squatting real low and raise up when you jump, for each one) 25 four count calf-hops 25 hops front and back 25 hops side to side 15 meters frog-hops 15 meters standing long jumps 15 meters one leg-hops (with each leg) 15 meters ninja-leaps 15 meters 3 in one hops (squatting on your haunches, two small hops followed by a long one) 25 2 foot step ups with each foot. Culmination: 3 circuits of: 25 starbursts with a hop 25 2 foot box jumps 15 meters high-knees 15 meters butt-kickers 30 meter sprint 25 air squats 25 lunges Pool: same as Monday with variation according to personal preference (at least swim for a bit). Friday: This absolutely destroyed me because it doubled up on the circuits. 2 mile run at 100% pace. 1000 meter fin Upper body Circuit from Monday Lower Body Circuit from Tuesday Pool: Same as Monday with variations according to personal preference Saturday (Optional!) 5 mile recovery run. Week 2: Monday: Same as Monday from Week 1 Tuesday: Same as Tuesday from Week 1 Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you) 1000 meter fin in lake/pool Same upper body circuit as Monday. 3 rounds of crossfit (pick any upper-body focused workout from the website or make your own up, but each round should take about 5 minutes). Pool: standard pool workout. Thursday: 4 1/4 mile sprints, with a 1/4 mile jog between each at a pace of 3 minutes between each 1/4 miles (This may be a typo, go ahead and run 8 1/4 miles if you feel plucky) 500 meter free-style swim Same Plyometrics workout from last Thursday. Standard Pool workout Friday: 2 mile run at max pace. 1000 meter fin 3 rounds upper body crossfit workout, same guidelines as above. Standard Pool workout. Saturday (Optional): 5 mile recovery run. That's all for now, when we get the next week I will share it if there is any interest. __________________ "Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill "All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence Last edited by Slims; 08-10-2009 at 08:43 PM..