Archive | Fitness

JUDO- FULL BODY WORK-OUT

CONFIDENCE AND ABILITY JUDO- FULL BODY WORK-OUT EXERCISE SETS / REPETITIONS REST PERIOD BOX- JUMP 3 X 8 60seconds LATERAL BOX- JUMP 3 X 8 60 seconds SAND BAG CLEAN/ PRESS 3 X 10 60 seconds SAND BAG SHOULDERING 3 X 10 60 seconds SAND BAG SQUAT 3 X 10 60 seconds ROPE CLIMB 3 […]

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COMBAT EVASION PROGRAM 3

COMBAT EVASION PROGRAM (3) LEVEL-BEGINNER DURATION-45-60MINUTES WARM-UP (10 minutes) ARMY CRAWL-Forward- PUSH-UP (15)- each marker, then BEAR CRAWL back to start position X3 BODY DRAGS ( Hand over hand using upper body only)- forward- LEG CLIMB (20) each marker, run back to start X3 PARTNER WHEELBARROW- Forward, then PARTNER PIGGYBACK CARRY back to start position […]

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COMBAT EVASION PROGRAM 2

COMBAT EVASION PROGRAM 2 LEVEL- BEGINNER DURATION-45-60 minutes WARM-UP (10 minutes) FROG- JUMP BURPEE- forward- HIGH KNEES- Back to start position X 3 REVERSE SUICIDES- TOYOTAS (10) each marker- Run back to start position X 3 GET-UPS ( From lying position) (15)- SPRINTS- Forward- jogging back to start position X 3 FORMAL STRETCH/ BLOCKING PATTERN […]

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COMBAT EVASION PROGRAM 1

COMBAT EVASION PROGRAM 1 LEVEL –BEGINNER DURATION- 45-60MINUTES WARM-UP (10 minutes) BEAR CRAWL – forward/ backward- PRONE PUSH-UP (10) each end X 3 FROG BOUND- forward- POWER SQUAT (10), run back to start position X 3 SPRINTS (from lying position)- forward- STAR-JUMP (15), run back to start position X 3 FORMAL STRETCH/ INTRODUCTION (brief introduction […]

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CAVE MAN TRAINING PROGRAM SHORT AND NASTY

CAVE MAN TRAINING PROGRAM SHORT AND NASTY PULL-UP X 10 KETTLEBELL FRONT/LATERAL RAISEE X 10 CLOSE HAND PUSH-UP X 10 KETTLEBELL GOBLET SQUAT X10-15 KETTLEBELL CLEAN/PRESS X20 CAVE MAN TRAINING PROGRAM THE RACE PULL-UP X 10 X10 TYRE PUSH X 2 LAP X 3 LAP TYRE FLIP X 5 X 10 WALKING DUMBBELL LUNGE X […]

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CAVE MAN TRAINING PROGRAM SLAM CHOP

CAVE MAN TRAINING PROGRAM SLAM CHOP TYRE FLIP X 10 MEDICINE BALL SLAMS X 60 SECONDS SLEDGEHAMMER CHOPS ON X 60 SECONDS SPRINT X 200 METRES JUMP ROPE DOUBLE UNDER X 20 NOTE * FAST PROGRAM ALL EXERCISES ARE TO BE DONE (REPS) MOVING THROUGH EACH GOOD FORM USED WHEN PERFORMING THE EXERCISES EVER TIME […]

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CAVE MAN TRAINING PROGRAM SHORT BUT NOT SWEET

CAVE MAN TRAINING PROGRAM SHORT BUT NOT SWEET(A) PULL-UP X 10 BARBELL BENT ROW X 10 BARBELL UPRIGHT ROW X 10 KETTLE BELL SHOULDER PRESS X 10 DUMBBELL RENEGADE ROW X 10 SHORT BUT NOT SWEET(B) BOX JUMP X 10 PULL-UP X 10 BARBELL DEADLIFT X 10 KETTBELL THRUSTER X 10 CLOSE HAND PUSH-UP X […]

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CAVE MAN TRAINING PROGRAM MEDICINE BALL HELL

CAVE MAN TRAINING PROGRAM MEDICINE BALL HELL FULL SQUAT (ARMS EXTENDED) HOLDING MEDICINE BALL X 11-20 PUSH-UP ( BOTH HANDS) ON MEDICINE BALL X 11-20 FULL SQUAT (ARMS EXTENDED) HOLDING MEDICINE BALL X 11-20 PUSH-UP ( BOTH HANDS) ON MEDICINE BALL X 11-20 SPRINT X200 METRES NOTE * PROGRAM DESIGNED TO TEST EVERY PARTICIPANT MUST […]

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CAVE MAN TRAINING PROGRAM 10% RULE

CAVE MAN TRAINING PROGRAM 10% RULE (A) HEAVY TYRE FLIP X 10 SLOSH PIPE FULL SQUAT X 5 WIDE GRIP PULL-UP X 5 JUMP ROPE DOUBLE UNDER X 20 HEAVY BAG TWIRL X 5 BOX JUMP X 10 JUMP ROPE DOUBLE UNDER X 20 SAND BAG CLEAN / PRESS X 5 CAVE MAN TRAINING PROGRAM […]

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4 DAY POWER BUILDING SPLIT

POWER MUSCLE BURN 4 DAY POWER BUILDING SPLIT DAY 1 CHEST / BICEPS DAY 4 SHOULDERS / TRICEPS DAY 2 OFF DAY 5 OFF DAY 3 QUADS / HAMSTRINGS DAY 6 BACK/ CALVES/ABDOMINALS DAY 7 OFF CHEST / BICEPS CHEST BENCH PRESS- POWER 4 SETS / 3-5 REPETITIONS INCLINE BENCH PRESS- MUSCLE 2-3 SETS / […]

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