Keeping an open mind about training is essential to avoid stagnation and ending up on the dreaded performance plateau. I've never studied the martial arts in a formal sense, but I have read a few books on it's mental aspects. One of my favorites is Joe Hyam's "Zen in the Martial Arts". The lessons in Hyams book translate to all aspects of life and athletics and I highly recommend it. Recently, I purchased two books by Martin Rooney, "Training For Warriors" and "Ultimate Warrior Workouts-Fitness Secrets of the Martial Arts"(see photo). Martin is an impressive dude. Check out his website at www.trainingforwarriors.com.
Although I'm not ready to suggest to my friends that we start grappling or practicing Muay Thai Boxing in my garage, a lot of the exercises and routines we tried were hard core and brought us to our knees gasping for breath. Inspiration and new ideas can come from many places. While standing in line at the grocery store the other day, I noticed a Men's Health Magazine "ABS TRAINING GUIDE!" right next to People and Newsweek. It promised ROCK HARD ABS RIGHT NOW! and LOSE YOUR GUT in three weeks. With a quick glance to make sure no one was watching, I took a closer look, and to my surprise, I found a lot of useful information. What really got me psyched was an article titled "BURN FAT FASTER THAN EVER-stop wasting your gym time...". I bought the mag and hurried home to try "THE SPARTACUS WORKOUT".
Perform each of the 10 exercises (with good form) in order for 60 seconds with a 15 second rest in between.Perform the circuit three time with a two minute rest in between. Do this three times a week. Here are the exercises, some of which we modified:
1. Goblet Squat
2. Mountain Climbers
3. Single arm kettle bell or dumbbell swings (30 sec. each arm)
5. Split Jump
6. Dumbbell Bent Row (we chose Floor sweepers)
7. Dumbbell Side Lunges
8. DunbbellPush-Up Position rows (we used Renegade Man Makers)
9. Dumbbell Lunge and Rotation.
10. Dumbbell Push Press (we added curls to the movement)
It took some experimenting to choose a weight that allowed 15-20 reps! Obviously, it would be difficult to do 15-20 Renegade Man Makers in 60 seconds. The idea is to maintain a high intensity throughout. It also took a little planning to lay out the gear and position the clock where I could see it. Maybe next time I'll checkout the kettle bell workout in Redbook. Enjoy.