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Sadistic Abdominal Bootcamp Drill

May 19, 2012 By Leave a Comment
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I’ve got another great core drill from Leon Melnicenko. This is definitely an advanced drill, not for beginners.

Plank Punishment

Time: approx 5 min

Get the campers to spread out in a line side by side and assume the plank position. Make sure they have a small gap either side to exercise.

Follow this sequence:

  • Plank 10 seconds followed by 10 press ups.
  • Plank 20 seconds followed by 10 press ups
  • plank 30 seconds followed by 10 press ups.
  • plank 40 seconds followed by 10 press ups.
  • plank 50 seconds followed by 10 press ups.
  • plank 60 seconds followed by 10 press ups.

Rules

  • This drill should be performed continuously until finished.
  • After the group have performed a set of press ups the stop watch will start when everybody is back in the plank position.
  • Knees must be off the floor at all times.
  • For beginners alter time and reps.

I tried this for the first time this morning with my intermediate/advance group and they just scraped through.

About the sadist creator

I run a fitness bootcamp in Plymouth (uk) www.sound-fitness.co.uk

P.S. Check out Leon’s website. He calls his bootcamp Team Training which I think is a great way to remove a lot of the negative connotations associated with the word bootcamp.

Image: The U.S. Army

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Lower Body Bootcamp Drill

May 17, 2012 By 2 Comments
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You too can look like this... with the power of jump squats!

It’s a hard life coming up with drills to inflict muscular damage upon your clients. Here’s one that should help:

Leg  Obliterator Drill

This simple drill works well as a finisher for a sprint or running workout.

Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.

Round 1:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

Round 2:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

And so on until:

Round 5:

  • 1 Jump Squat
  • 2 Cross-Body Mountain Climbers (1 each leg)
  • 2 Jump Lunges (1 each leg)
  • 50 metre Run

From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise.

Share your drills on our forums!

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A Thunderous Bootcamp Workout

May 15, 2012 By Leave a Comment
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This week marks the final week of The Avengers workouts.

This workout didn’t quite come together the way that I wanted it to. It was perhaps a little on the easy side. I would recommend going through each exercise as a group for time before starting the main drill. Call this the practice round and do it maybe 3 times for 40 seconds on each exercise.

You can block it out to 60 minutes by adding a couple of finisher drills.

Thor

Goal: Strength Endurance

Time:  45 minutes

Equipment: Cones, Mats

Warm up

10 minute warm up game.

Concept

Thor’s chiseled abdominals and massive pecs is largely due to his godly heritage. In today’s workout however we will attempt to emulate the kind of training a more mortal Thor might do.

Every 30 seconds clients will attempt to perform a set of reps. Each round clients will do 2 less reps. After 5 rounds clients will start scaling back up again for another 4 rounds.Eg. 15 Spiderman Push Ups, 13, 11, 9, 7, 9, 11, 13, 15 Spiderman Push Ups

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How To Keep Strength Bootcamp Workouts Interesting (+Workout)

May 11, 2012 By Leave a Comment
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As you can tell from flipping through this website, bootcamp workouts come in all shapes and sizes.

While a lot of the workouts I share with you use intricate drills, tyres, ropes and lots of running, sometimes it’s important to give your clients a basic high intensity strength workout to reinforce technique and burn a lot of energy. In fact I schedule in what I dub a ‘boring’ workout once a week for my groups.

What is a ‘boring’ workout?

When I talk about boring, I mean for me, not my clients. I couldn’t stand coaching eight workouts a week where I am watching the stop watch the whole time (even with a Gymboss). I like variety, I like 3 people running one way and 6 running the other way and the rest dragging heavy ropes across the wet ground. Those are fun workouts.

However, the bootcamps are not about me, they are about my clients and high intensity strength workouts are great because they work.

I am not very good at planning them, so usually I will go to a Bootcamp Girls workout or a bootcamp workout idea for some inspiration. Recently I added MRT Bootcamp Workouts to my repertoire.

What are MRT Bootcamps?

If you have hunted around online for bootcamp training, no doubt you have come across Turbulence Training. In fact there is a banner on our recommended products page.

Craig Ballantyne has created an online empire for his brand Turbulance Training (TT) He is a great role model in learning how to take the skills and knowledge you build as a trainer, packaging them and selling them to a wider audience. TT has had a bootcamp package out for sometime now, but more recently Craig took his new Metabolic Resistance Training (MRT) techniques and turned it into a series of 61 bootcamp workouts.

This book is a great source of simple high-intensity and strength bootcamp workouts to use in conjunction with more fun and interactive challenge type workouts.

[Read more...]

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The Iron Man Superhero Bootcamp Workout

May 8, 2012 By 2 Comments
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Continuing in our Avenger workout series today is the Iron Man workout!

Iron Man (Superhero version)

Goal: Strength Endurance

Time:  60 minutes

Equipment: Cones, Mats, Laminated Paper/Paper, White Board Markers

Warm Up

Amoeba Tag (from Outdoor Fitness Games)

Two people are “it”. They hold hands and chase the other participants. The person that they catch then joins the chain by linking hands. When another person is caught they can stay together or split 2 and 2 but they must split into even numbers and can link together at will. This game is played until no one is left. The last two become “it” for the next game.

Class Concept

Tony Stark has a lot of money. Like his money today’s workout involves a lot of repetitions.

As a group clients will rotate around a circuit (1 minute on each) trying to complete as many repetitions as possible in their minute. The goal is (as a group) to reach a total of reps on each exercise. The group keeps rotating until the goal is met.

Clients should add up the total reps performed by their group and write it down on the score card before going to the next exercise. Once an exercise has reached the goal number of repetitions, remove it from the circuit. Clients should then split up among the remaining exercises.

Tip: Bring a calculator to quickly add up scores while clients are rotating.

Rounds

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The Incredible Bootcamp Workout

May 1, 2012 By Leave a Comment
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The next Avenger superhero to get their own workout is The Incredible Hulk. (Last week was Captain America)

When I thought about what I would include in a Hulk bootcamp workout I thought about lots of carrying, slamming and throwing so I decided that I would need to bust out the tyres and ropes for this session.

The Incredible Hulk Workout

Goal: Strength/Crosstraining

Time:  60 minutes

Equipment: Cones, Mats, Tyres, Ropes, ~120cm (4ft) Boxing Bag

Warm Up

Mobility: Hands Overhead Squats, Frog Squats, Reverse lunge with twist, No money, Seal Jacks

Huddle Shuffle

Setup

Today’s workout is self paced by the individual. Clients will rotate to the next station once they complete their current station.

Clients will aim to complete 3 rounds. Tell them that once 1/3 of the group is completed everyone will stop. Eg. if you have a group of 20 clients, after 7 have finished 3 rounds have the class finish the station they are on and stop.

Take 5 minutes to demonstrate  and explain each exercise.

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Filed Under: Outdoor, Ropes, Strength, Tyres Tagged With: , , , , , , , , ,

The Avengers Themed Bootcamp Workout

April 24, 2012 By 2 Comments
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I’ll let you in on a little secret.

I’m a closet geek (to my clients at least).

Nevertheless, I thought I would show my geeky side a little by theming this round of bootcamp with some Avengers themed bootcamp workouts. Today’s theme is Captain America.

Captain America

Goal: Speed/Cardio

Time:  60 minutes

Equipment: Cones, Skipping Ropes, Mats

Class Concept

Captain America is an all round athlete, but what we are going to focus on in this workout is his speed.

You will want to use car park, basketball or otherwise fairly hard surface for this workout.

Set up 2 cones 30-40m apart. Clients must complete as many suicide runs between the 2 cones as possible in an allotted time.

Have clients count how many suicide runs they do (up and back is two reps). If they where half way through a run they should round down.

Repeat the sprints again for the same time. Clients should aim to equal or better their number of runs.

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Prone Pulldowns

April 13, 2012 By Leave a Comment
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This exercise is an alternative for Sea Turtles. An awesome exercise for strengthening the posterior chain and balancing out all of those push ups and crunches.

Begin in a superman position.

Bend the elbows and pull the arms back (like doing a horizontal Lat Pulldown). Squeeze the shoulder blades together. Return the arms to the starting position again.

Like this exercise? Sign up to our email list and we’ll keep you updated on new ones (and workouts too!).

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Jump Rope For Bootcamp

April 9, 2012 By Leave a Comment
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This is a guest workout from Garry Robinson from Bootcamp Workout Ideas.

Jump Rope Challenge

Goal: Skill Improvement/Cardiovascular Endurance

Time: 45-50 minutes

Equipment: Skipping Ropes (one per person)

Warm Up

Spend 10 minutes mobilizing calves and warming up legs.

High Intensity Training

More frustration for participants in this jump rope challenge workout.

After a brisk warm-up, spend 5-10 minutes practicing and teaching double under skills. See the note below for a useful teaching cue.

[Read more...]

Filed Under: Cardio, Indoor, Outdoor Tagged With: , , , , ,

5x5x5 Strength Bootcamp Workout

April 5, 2012 By Leave a Comment
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Training low rep strength is challenging when all you have is some light weights and body weight exercises to use.

I like to tackle this problem with some low rep, sub-maximal training. Pick exercises that are challenging for around 6-8 reps. I would recommend using this workout between some higher intensity workouts.

5x5x5

Goals: Strength

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

Multi-directional warm up

Concept

At their own pace clients will need to complete 5 reps of 5 different exercises in a circuit a total of 5 times.

To set up create 5 stations in a row 5 metres apart. Once clients get to the end they must run back to the start.

Rounds

[Read more...]

Filed Under: Indoor, Outdoor, Strength Tagged With: , , , ,
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