FK.DW Friday 100709

Buy In

Agility ladder Drills

Lateral Feet Drill (Ickey Shuffle) x 2

In-Out drill x 2

Tango Drill x 2

Instructions http://www.sport-fitness-advisor.com/ladder-agility-drills.html

If you don't have an agility ladder, just imagine a 10 space ladder on the floor.

Strength

Snatch 5x1

Conditioning

Tabata front Squat @ 25% max

Tabata Press Up

Tabata Pull-Up

Tabata Sit-up

Complete all 8 rounds of the Tabata protocol for each exercise before moving on to the next.

Cash Out

L-Sit progression

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!

FK.DW Thursday 090709

Running today. Yes running. I know some (most!) of you hate it, but it has to be done and it's really not all that far. We are looking at intervals, which a great way to build up endurance with short, high intensity effort interspersed with periods of less intense recovery.

Buy In

L-Sit Progression

Strength

Deadlift 5x3

Conditioning

5 Km interval workout;

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Cash-Out

Basketball shots x 25. For every missed shot do 5 squats. (Accuracy)

Yes, I know you will be tired for the cash-out which will affect the accuracy of your shots, but that's the idea. By having this skill based exercise after the run it forces you to perform under pressure and will concentrate the mind. That way you should find the same activity easier to do when fresh - see, there's method to our madness!

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!

Rest Day Wednesday 080709

And rest......

Actually, if you want to exercise your minds, there are some great fitness resources out there on the web. Robb Wolf has a great nutrition blog that is well worth a browse. Why not let us know your favourite fitness and nutrition blogs in the comments section below?

FK.DW Tuesday 070709

We are starting our gymnastics progression as a Buy in today. The idea here is that we will look at a specific skill for 3 or 4 weeks and spend a couple of minutes a day working on them so we can improve. Once the period is up we will look at a different skill in order to build up our repertoire. Sometimes the progression might show up as the cash out instead and a different skill based exercise may be used for the buy in, just depends how I feel at the time.

Buy In

L-Sit Progressions (for some great progression ideas check out the great page at Beast Skills (WFS)

Strength

Press 5x3

Conditioning

AMRAP 15 Minutes:

10 Press-up

15 Box Jump

20 Sit-up

Cash Out

Double Unders x 25 (works on co-ordination, speed and accuracy)

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!

FK.DW 060709

So the testing is done and we have our baselines which should help us determine the best weights to use for our strength and conditioning routines. By using certain percentages we can be sure to elicit the desired physiological response that may not be the case if a definite weight is specified; it may be too heavy or too light for an athlete so may have an entirely different effect to that planned.

The strength component is a 5 sets of 3 reps system. You can approach this in one of two ways - ascending or constant weight. Ascending means you start at a relatively heavy weight and add weight to each subsequent set, aiming to finish at just over your previous 3 rep max lift (around 90% of your 1RM). The constant weight has you starting with a weight just under your 3 RM and sticking with that weight across sets. The constant weight version takes a huge physiological toll and is only recommended for advanced lifters. For everyone else, the ascending sets approach works just fine and will show strength gains across the board.

Buy In

Burgener Snatch Progression (video here)

Strength

Back Squat 5x3

Conditioning

4 rounds for time:

15 Lunges

15 Pull-Up

15 Ring Dip

We are looking for an effect on conditioning and muscular endurance so aim to finish in under 9 minutes. Scale reps or rounds as required.

Cash Out

Handstand Practise

Post weights, times and any comments or questions to the discussion topic found here

Have fun!

Rest Day 050709

Finally a rest day.

It's been quite a strenuous week this week, with a lot of heavy lifting so use the day to recover. If you absolutely must do something make it a light event; maybe a nice walk or do some stretching and foam roller work to release the tension in the muscles.

Be prepared to go back to work on Monday with the full FK.DW routine. The workouts are scheduled for a Mon/Tues then Thur/Fri/Sat with Wed and Sun as the scheduled rest days. Obviously if that doesn't work for you you can adjust as required but whenever you do the workouts, come along and join the discussions at the FK.UK forums.

FK.DW 040709

Last day of strength testing (Hooray I hear you cry). It also happens to be FK.UK's owner and moderator Chet's birthday today so Many Happy Returns to him.

The bench press is an exercise that is often eschewed in functional fitness circles as being of the domain of the bodybuilder and not truly functional at all. It is, however, a great pushing exercise that strengthens the whole posterior chain when done correctly with a full range of motion and correct body positioning and is worth using in a workout, even rarely.

Saturday 4th July 2009

Buy In

General Warm-up and warm-up reps

Strength/Skill

Front Squat Max Attempts

Bench Press Max Attempts

Conditioning

5 Rounds for time:

Run 400m

25 GHD Sit-up

25 Back Extension

If you don't have access to a GHD/Roman Chair do full range sit-ups and either good mornings or supermans as a substitute.

Cash Out
2 x Wall Toss test
30 seconds

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!