What I enjoy most about training this way is you can structure it however you want. What I do in this video is just an example...could be more, less, different, whatever...the gist is, I'm treating training (my workout) and movement practice. Not killing myself every session (there's a time for that), rather accumulating moderately challenging volume over the course of several similar (often identical) daily workouts throughout the week. This is a great programming option for times when life get crazy, and/or you have other athletic goals to chase in tandem (for me, it's training Brazilian Jiu-Jitsu 4+ times a week).
Check out @DanJohnStrengthCoach channel for more (I got the idea from reading his content several years ago): / @danjohnstrengthcoach
Workout breakdown (again, just an example...feel free to vary):
Complete 3-6 times / week
Warm up 1-4 sets:
1A) Banded Tricep Extensions: 15-30 reps
1B) Banded Face Pulls: 15-30 reps
1C) Kettlebell Romanian Deadlifts (RDLs): 15-30 reps
1D) Goblet Squats: 15-30 reps
1E) Hanging Scapula Retractions with a Pull Up: 15-30 reps
1F) Push ups: 15-30 reps
Work Sets:
Upper Body Pull / Hip Hinge Superset (2-3 sets)
2A) Weighted Ring Pull Ups: 3-5 reps
2B) Kettlebell Swings: 15-25 reps
Upper Body Push / Squat or unilateral leg "pressing" movement in this case (2-3 sets)
3A) Weighted Ring Dips: 3-5 reps
3B) Weighted Pistol Squats: 3-5 reps
Carry / Core: 1-2 sets (not in this video...I completed later in the day):
4A) Suitcase carry: 20-100 yards
4B) Hanging toe to bar (or ring) leg raise: 1-5 reps
Equipment in this video:
► Gymnastics Rings
► Light Kettlebells
► Heavy Kettlebells
► Rigging Loop
► Resistance Bands
My relevant videos:
► Easy Strength Review (rant): • "Easy Strength" Book R...
► Ring Pull Ups vs Bar Pull Ups: Which is Better?: • Ring Pull Ups vs Bar P...
► Ring Dips vs Regular Dips (Bar Dips): • Ring Dips vs Regular D...
► 14 round sling (purple rigging loop) uses: • 14 Round Sling Uses | ...
► Cheap Resistance Band Alternative: • Cheap Resistance Band ...
► Duluth Firehose Flex Pants Review: • Duluth Flex Fire Hose ...
Chapters / Timestamps:
0:00 Intro
1:11 Meta stuff (rant)
4:20 Pledge of Allegiance
4:56 Equipment breakdown
6:08 Warmup Starts
10:00 Breakdown of the workout
11:00 Hanging scapula retractions + pullup
11:10 More warmup / workout (rant)
12:18 Weighted pull ups
12:48 Training to failure, volume and intensity, jammin (rant)
14:04 Kettlebell swings
15:32 Band assisted ring pullups
16:50 Pulls before presses preference (rant)
18:03 Ring dips
18:25 Weighted pistol squats
18:52 Band pull apart with pec stretch and press
21:07 Weighted ring dips
23:57 Adding to this workout (rant)
24:45 Counter weight pistol squats (rant)
26:03 Closing remarks
4 июл 2024
