Archive for June, 2013



You’ve heard and seen the quote before, and I know it’s a bit cliche. But it’s true. Start taking advantage of your energy and fitness and work your body into your own personal artwork, an expression of your hard work and dedication to yourself. Today, I want to give you all some insight as to my current training and some ways that you can adapt my workouts into your own.

I am currently lifting 3 days a week, with one day of yoga, two days of speed endurance, and one day of “long” endurance. So it usually ends up being lifting Monday, Wednesday, and Friday, stadiums and yoga on Tuesdays, a sprint workout on Thursdays, and a long run on Saturdays. For my lifting days, I do a lot of lifts that most gyms don’t accommodate (i.e., snatch, cleans, push press, etc). So what I would suggest, if your gym doesn’t allow power lifting, is to take one major lift each day and work other machine, body weight, or dumbbell weights around it. I’ve made an example lifting routine that will hopefully help y’all develop your own!

Day 1:

Back Squat day – sets of 8, 5, 3, 2, 4, 3, 1. (going up in weight as you go down in reps).
Then do ancillary lifts in sets of 10, 8, 6 (going up in weight as you go down in reps):
-Weighted lunges
-Leg press
-Shoulder press (with dumbbells)
Then do body weight exercises for 3 sets of 8:
-pull ups
-single leg squat
-hanging abs

Day 2:

Bench day – sets of 5, 3, 1, 5, 5, 5, 5, 5 (start with a comfortable weight for 5, increase close to your max for 1, then choose weight between your first set of 5 and 3 to do the five sets of 5).
Ancillary lifts:
-Incline dumbbell bench
-Lat pull downs
-Tricep Extension
Body Weight:
-push ups
-med ball abs

Day 3:

Front squat day – 4 sets of 3 reps
Ancillary Lifts:
-Step ups with weight
-Jump squats with dumbbells
-military shoulder press
Body Weight:
-Kettle Bell squats
-Burpees (3 sets of 20)
-Planks (front, side, side, one minute each)

I get a lot of questions about the kind of cardio that I do. And while I have posted before about the fat burning benefits of low intensity cardio, there are also lots of benefits to high intensity cardio as well. These cardio workouts are adapted from my track and field career and will increase your speed endurance, acceleration, and general conditioning, so give one (or all!) of them a try!

“7 Arounds” – on a 400m track, sprint 100m and jog back 50m. From that point, sprint 100m again, then jog back 50m. Continue until you get back to your starting point, which should have been 7 100m sprints. Do 2-3 sets of these with 10 minutes rest between sets.

X’s – on the infield of a football, track, or soccer field, sprint across the diagonal of the field, jog along the end, and sprint back along the other diagonal, and jog back to your starting point. Do 2-3 sets of 3 of these with 6 minutes rest between sets and 4 minutes rest between reps.

Ladders – sprint 3x50m (rest = 1.5 minutes between 50s, 2 minutes before 100s), 2x100m (rest = 2 minutes between 100s, 3 minutes before 150s), 1x150m (rest = 3.5 minutes), 1x200m (rest = 5 minutes). Depending on your level of fitness, go back down the ladder.

Up-Backs – sprint 80m, rest 1.5 minutes, sprint back 80m, rest 5 minutes. Do this 5 times.

Shuttles – sprint 10m, do 5 pushups, sprint back. Sprint 20m, do 10 situps, sprint back. Sprint 30m, do 15 prisoner squats, sprint back. Sprint 40m, do 20 crunches, sprint back. Sprint 50m, do 30 scissor kicks, sprint back. Repeat 2-4 times with 10 minutes rest between sets.

Stadiums (or stairs) – sprint up steps, run to next set of steps, run down, sprint up next set of steps going across one whole side of a stadium. Repeat for 2 sets of 3 times with 5 minutes in between each rep and 10 minutes between the two sets.