We hear a lot about the “new” exercise modes such as kettlebells, suspension training, core training, etc. It’s difficult to find enough hours in the day for everything especially if, like me, you still want to focus on the weights as well as speed / agility training. With that in mind, I wanted to use this blog to share how I’m doing this and some of the thought that goes into this.
First, I still lift five days a week. This breaks down like:
Monday: squats, some kind of lunges, another exercise to exhaust the quads, then either RDLs or good mornings. Also speed drills and short sprints.
Tuesday: chest and triceps, followed by intervals on the treadmill.
Wednesday: back and biceps, followed by swimming.
Thursday: hack squats, lots of leg curls, then squats. Every other workout I change this up and begin with front squats. More treadmill intervals.
Friday: shoulders followed by swimming. If life permits I’ll fit in an agility session in the afternoon.
To my mind I’m getting plenty of lower body work, strength work, and hypertrophy training. So I use suspension trainers and the kettlebells for core/recovery work.
On Tuesday, after chest and triceps, I do a core/kb/TRX circuit that involves a 40-lb kettlebell, sets of 3(each side) for kb exercises, sets of 20 for core exercises, and sets of 10 for TRX exercises. The whole thing takes 10 minutes and wipes me out:
KB overhead squats
TRX prone, feet in TRX, knees to chest
Various crunches
Repeat 3x
KB get ups
TRX prone, feet in TRX, V-ups
Various oblique exercises
Repeat 3x
KB windmills
TRX planks
Various leg raises
Repeat 3x
On Friday, following shoulders, I use these tools to help me recover from a week of pounding. I use sets of 3 on each side with the 40-lb kettlebell, sets of 10 on the TRX, and sets of 20 with the 5 lb dumbbell for rotator cuff exercises:
KB cleans
TRX back raises, TRX rows, TRX one handed rows
Rotator cuff
Repeat 3x
KB power jerks
TRX push ups, TRX one legged push ups, TRX dips
Rotator cuff
Repeat 3x
KB snatch
TRX flies, TRX reverse flies, TRX prone (feet in TRX) arm lifts
Rotator cuff
Repeat 3x
I like to use these tools to supplement my workouts. The positive with them is that they are flexible enough to have a great many uses.
3 thoughts on “Combining Exercise Modes”
John, are you working to failure during your workouts, and what is your opinion about doing so with regard to progression, recovery, etc.?
Joe;
I generally keep 1-3 reps in the tank. That’s more a function of being 41 and the fact that training that hard consistently is now resulting in joint problems that take a long time to resolve.
In terms of my opinion of it, I think it depends on the lift. For example, I wouldn’t approach something really technical like a snatch or even a squat by training to failure, but a lift like a leg press, leg exntension, fly, curl, or something like that it would be appropriate depending upon the training goal, history of the person, etc.
Thanks for the feedback John, I couldn’t agree more, especially with joint consideration and age.
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