10/5/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

SEAL Push ups
Squats
Donkey kicks
Split jumps
V-ups
Squat thrusts

Cool down, have a nice day.. El Rey and Manny always..

10/3/2024

Warm up today with joint mobility and dynamic movement.  Today will be another simple yet effective workout.  All body weight and running.  I get bored just running for distance, so I like to break it up.  Short and to the point today.  So here we go.

Run, Row or Bike 400m or 1/4 mile
25 push ups
50 cossack squats 25L/25R
10 pull ups

15 ab wheel (no ab wheel, no problem do leg lifts or knee tucks)

8 rounds

Cool down, have a nice day... El Rey and Manny always.. 

10/2/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we will incorporate 3 kettlebell movements into a flowing 5 set workout.  It is a great endurance and conditioning workout.  Swing, hi pulls, and snatch all together in a 2-4-6-8 format. You start off by doing 2 swings, 2 hi pulls, and 2 snatch with your right arm, and then repeat the process with your left arm.  High volume, high intensity, and high endurance.. Enjoy..

2-4-6-8 rep range
5 sets rest 60-90 seconds in between sets

Swing, Hi Pulls, & Snatch
1 set 
2 L/R S, HP, Sn
4 L/R S, HP, Sn
6 L/R S, HP. Sn
8 L/R S, HP, Sn

Cool down, have a nice day... El Rey and Manny always..

10/1/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats

Cool down, have a nice day...  El Rey and Manny always..