Password: dieselgorilla

Password: amdcore

Password: getdiesel

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AMD Workout of the Month - March 2010

Download Printable Workout Sheet

Unlock Your Upper Back and Hips

In this video you’ll see an awesome combo with rotational striders and reach throughs.

Add this to your warm-up before your workout.  You don’t need to count reps, just target a specific length of time.  Hit it for 3-5 minutes or until you “feel” warmed up.

Password: dieselunlock

Wrestling Inspired Circuits

for Insane Strength and Conditioning

I wanted to show you a few circuits that I’ve used over the years with my wrestlers to not only get them to a new level of conditioning but also maintain their lean levels of bodyfat.

Now, don’t forget that with circuits there are many ways to change the intensity:

- perform more runs through the circuit
- perform more reps for each exercise in the circuit
- increase the weight of the sandbag
- decrease the rest time between runs
- increase the tempo (duration of concentric or eccentric phases)

So if you modify any of these variables, the intensity and the subsequent training effect will be amplified.

For these example circuits, you can modify them to your individual needs and current conditioning levels.

Insane Circuit 1

Two DB Clean & Jerk, 8 reps**

DB Curls, 8 reps

DB Backward Lunges, 8 reps

Burpee to Pull-up, 8 reps

*Repeat 2x, 3x or 4x

Record your time and try to beat it on a future workout

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*depending on your current conditioning levels

**Use a DB weight where you can complete the circuit fully

Insane Circuit 2

Heavy Bag Squats (racked on back), 20 sec*

Band sprints (band around waist, anchored to power cage, sprint against the resistance of the band), 20 sec

Repeat 8 times

Record your reps and try to beat them on a future workout

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*As Many Reps As Possible in 20 seconds

Insane Circuit 3

L-sit Towel Pull-ups, 20 sec*

Hindu Push-ups, 20 sec

Repeat 2x, 3x or 4x

Record your reps and try to beat them on a future workout

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*As Many Reps As Possible in 20 seconds

Insane Circuit 4

Barbell Clean and Press, 8 reps

Barbell Front Squats, 8 reps

Barbell Clean and Press, 8 reps

Barbell Back Squats, 8 reps

Repeat 2x, 3x or 4x

Record your time try to beat them on a future workout

Password: bigdiesel

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AMD Workout of the Month - February 2010

Download Printable Workout Sheet

Here are some insanely effective tabata conditioning routines that I use not only with my wrestlers but my clients who want to lose weight fast.

Tabata circuits are very, very simple.

20 seconds of work, followed by 10 seconds of rest

This is repeated 8 times and you end of total work time of

4 minutes

This high intensity training is great because you get the most benefit from a very short time in the gym or at home.  When performing tabata’s you want to pick exercises that involve many muscle groups, ie. compound movements.

Below are some example of very effective tabata’s that you can do as an entire workout by itself, or at the end of your strength training session.

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Tabata #1

Front Squats, 20 sec

REST, 10 sec

Repeat 8X

Tabata #2

Barbell Power Cleans, 20 sec

REST, 10 sec

Repeat 8X

Tabata #3

Burpees to Pull-up, 20 sec

REST, 10 sec

Repeat 8X

Tabata #4

Deadlifts, 20 sec

REST, 10 sec

DB (or KB) Clean & Press, 20 sec

REST, 10 sec

Repeat 4X

Tabata #5

Inverted Rows, 20 sec

REST, 10 sec

Push-ups, 20 sec

REST, 10 sec

Repeat 4X

Tabata #6

Barbell Military Press, 20 sec

REST, 10 sec

Pull-ups (or chin-ups), 20 sec

REST, 10 sec

Repeat 4X

]]> http://teamdieselcrew.com/sick-high-intensity-tabata-conditioning-circuits/feed/ http://teamdieselcrew.com/amd-workout-of-the-month-january-2010/ http://teamdieselcrew.com/amd-workout-of-the-month-january-2010/#comments Thu, 31 Dec 2009 17:20:08 +0000 admin http://teamdieselcrew.com/?p=360

Password: getdiesel

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AMD Workout of the Month - January 2010

Download Printable Workout Sheet

Password: getdieselnow

Password: getdieselnow