Warrior Workouts

Elite Edge Training

Fighting Arts and Fitness

Warrior Workouts

	This Week: 28 December 2008 - 3 January 2009
28 Dec	R&R
29 Dec	5 Circuits: Military Press - 3RM x 3 Hanging Jackknives - Max	Sandow 3
30 Dec	4 Circuits: 4x50yd Shuttle Run Bag Work - 5 Minutes	Spartan 2
31 Dec	3 Circuits: 15 ft. Rope Climb x 5 Bent Presses (50# DB or Kettlebell) - Max in 60 seconds each side	Firefight
1 Jan	Side scoot w/ 15# med ball - 20 minutes. Back roll and do 5 push-ups every minute.	Mongol 2
2 Jan	4 minutes each: Pull-ups Jumping Split Squats - 95# barbell Ring Dips Shuttle Run	A-Team 2
3 Jan	Flexibility & Mobility

Here they are! The workouts that are used by military, law enforcement, and professionals whose lives depend on their conditioning. The elderly, youth, and deconditioned individuals can do variations that fit their level.

Warrior Workouts are the compact "home version" of EPT workouts and they change every day. You will never be bored! The main method is to perform them as fast as possible and keep track of your time. If you do the workout again at a later date, then you can compare your time, reps, and/or loads to your prior attempts to see your improvement. Your exercise and workout density increases over time as your fitness and body improves. Warrior Workouts are meant to be very intense. You will see why they have been labeled "Gut Checks!"

You will need a minimum of equipment. Dumbbells and an Olympic barbell set will be indispensible. You will also need ajump rope, heavy medicine balls, a pull-up bar, and a heavy bag. You will also need a stopwatch, paper, pen, and a clipboard to track and record your sessions. Some workouts involve a lot of work while others will require less. Every day is different!

Rules:

1) Most workouts will be done as quickly as possible. Think of the workout as a race. As you do the Warrior Workouts over time, you will see that you will be able to do more work in less time as your body adapts to greater intensity. Keep going as hard as you can! If you fail in the middle of a set, rest and shake it out and continue as soon as you are able. For instance, say you have to do a set of 100 pushups. Start the clock and start pushing. You might have to stop and shake it out after 20 reps or so. After a few seconds rest, try to do a few more then rest and shake it out again. Just repeat this until you reach 100 and record your time. The next time you do it, compare your times and see how you improve.

2) Be careful when using weights. Listen to your body and don't put it at risk! If you have never used weights before, start slow and light and gradually build up.

3) Mark out running distances before your workout so that you don't waste valuable time during the workout.

4) If an exercise is too difficult, then do a modified version you can do. One-arm push-ups are difficult for most people. Try to do them on your knees to make them easier. You can also try putting your hands on a bench or table or against the wall as a modification to make them easier until you get stronger.

5) If you cannot handle the given weight at all, adjust it to what you can do but keep it challenging. Don't go any lighter than a 5RM.

We will post special instructions with each workout, as needed.