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June 18, 2013

Bootcamp Interval Workout

This week we have another workout from Garry Robinson. Each month Garry has been sharing with us a different workout from each of his 5 Pillars of Fitness which he talks about in his emanual Bootcamp Workout Ideas Volume II.

5pillars of bwi

This month’s workout is focusing on the anaerobic energy pathway. Last month was anaerobic (phosphate) with Bootcamp Ballistics and April was aerobic with Bootcamp Aerobics.

bolt sprinting

Bootcamp Intervals (aka The famous “SE7EN” workout)

(It’s actually a slightly modified version of the famous SE7EN workout from Bootcamp Workout Ideas Volume I)

Category: High Intensity Training

Method: Intervals

Purpose: Anaerobic Energy Pathway (Lactate)

Equipment: Stopwatch or Gymboss Timer, Cones, Jump Rope

This is a challenging anaerobic workout designed to train the lactate energy system. The work:rest ratio is roughly 1:1 – about 2mins work, 2 mins rest for each set.

The faster you complete a round, the more rest time you get before the next one starts – and the reward of a longer rest is a great incentive to really go for it during each round!

Demonstrate, explain and practice each exercise and then give everyone the opportunity to practice a few skips and burpees. Correct any technique issues, then advance or regress each individual in the group according to their ability and fitness level.

Set a countdown timer to sound an alarm every 4 minutes. It will take about 1’45” to 2’15” to complete one set of work. The participants should be encouraged to breathe and recover during the remaining

time and encourage those still working to finish faster. Emphasise that the work phase must be INTENSE -  a perceived exertion of 85% to 90%. Anything less will not allow sufficient recovery time and will make the workout aerobic in nature.

7 rounds of 4 minutes = 28mins

E4MOM

se7en setup

(Every 4 mins, on the minute) for 7 rounds:

Notes:

Adjust the distance between the cones according to each individual’s fitness level. Beginners: 20m, Intermediate: 25m, Advanced: 30m.

Modify burpees for beginners, intermediate and advanced campers as per the progression in the video:

You can read more about Garry in the blurb below or share your own workout with us via our special page.

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Image: bleublogger

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April 30, 2013

Bootcamp Aerobics – High Rep Workout

This weeks workout is from the talented Garry Robinson, author of Bootcamp Workout Ideas.

Running

Bootcamp Aerobics

Category: Running

Method: High-Rep, Low-Resistance

Purpose: Aerobic / Muscular Endurance

Equipment: None (maybe just some mats)

Leave the fluro sweatbands and leg warmers at home. Today we are training the aerobic energy system bootcamp-style!

Identify a local landmark approximately 500m away from the park or area where you will be training.

In the first round, all participants are instructed to run (or power-walk) out towards this landmark then back to the park as quickly as possible.

In order to scale the workout for all participants, only one person in the group needs to reach the landmark on the first time out. As soon as they do, everyone in the group should then take a mental note of exactly how far they got, then turn around and run back. Each person will now have their own personal turnaround point for subsequent rounds.

Upon returning from the run, they perform 100 reps of the prescribed exercise for that round. This can be broken down however they like into sets with rest in between but the aim is to complete the workout in the fastest time possible.

Everyone must complete 100 reps of the exercises which can also be scaled to their own ability as per below.

Since the scaling methods employed in this workout ‘level the playing field’, you can generate enthusiasm and intensity by turning it into an all-out race to finish in the fastest possible time.

The main segment takes between 30 and 35 minutes for the average civilian adult group.

Warm-up

Warm up with a fun game such as “500”

Workout  (30 to 35 mins)

1. Run for up to 1km, (to a personal turnaround point), then do 100 toyotas (Beginners do squats)

2. Run for up to 1km, (to a personal turnaround point), then do 100 pushups (Beginners can have their knees on the ground)

3. Run for up to 1km, (to a personal turnaround point), then do 100 reverse lunges (1/2 lunges for beginners)

4. Run for up to 1km, (to a personal turnaround point), then do 100 wide-knee situps (Beginners do crunches)

Cool-down

Stretch the Quads, Hammies, Glutes, ITB, Chest, Shoulders

Exercises

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March 15, 2013

A Bundle Of Burpees For Your Bootcampers

Today is the first of a monthly series of free workouts from Garry Robinson. You can expect more where this came from.

In the coming weeks I will be announcing an opportunity for other trainers to become regular contributors to Bootcamp Ideas, so make sure you start stockpiling your best workouts!

The burpee smile-grimace

The burpee smile-grimace

Burpee Accumulator

Category: Running

Method: Interval Training with Plyometrics

Purpose: Anaerobic Conditioning

Equipment: One DB or KB each, Markers

This workout involves progressive work:rest time intervals, starting with phosphate energy system and progressing through to the lactate. Everyone gets to finish together, no matter what their fitness level.

Participants are given a set time period at the beginning of each round to complete the task. They must shuttle between the cones the prescribed number of times before commencing burpees. Place a cone halfway (at 15m) for walkers or those who cannot run.

If some people are still doing burpees at the end of the time limit then regress the intensity of their burpees as per the burpee video.

Warm-up

Warm up with a fun ball game such as duck duck goose followed by some dynamic stretches for the hip flexors (travelling lunges) and calf muscles (tip toe running and running backwards)

Part 1 (12 mins)

Turkish Get-Ups Strength Ladder. Work up to 4 reps each side, for a total of 10 reps each arm. Use a heavy dumbbell or kettlebell.
i.e. (1L, 1R), (2L, 2R), (3L, 3R), (4L, 4R)

Part 2 (15 mins)

Round   1      in  10 secs complete:     1 sprint + 1 burpee        then rest for 0’10”
Round   2     in  20 secs complete:     2 sprints + 2 burpees      then rest for 0’20”
Round   3     in  30 secs complete:     3 sprints + 3 burpees      then rest for 0’30”
Round   4     in  40 secs complete:     4 sprints + 4 burpees      then rest for 0’40”
Round   5     in  50 secs complete:      5 sprints + 5 burpees       then rest for 0’50”
Round   6     in  60 secs complete        6 sprints + 6 burpees      then rest for 0’60”
Round   7     in  70 secs complete:     7 sprints + 7 burpees       then rest for 1’10”
Round   8     in  80 secs complete:     8 sprints + 8 burpees       then rest for 1’20”
Round   9     in  90 secs complete:     9 sprints + 9 burpees       then rest for 1’30”

Cool-down

Stretch hip flexors, calves, glutes, hamstring, ITB and chest

Exercise Demonstrations

Burpees

[if you can't see the video go here: http://youtu.be/6dLiuIxU59I]

Turkish Get Ups

[if you can't see the video go here: http://youtu.be/9C83gtmTpOE]

Great workout right? Don’t miss out on any of our new one’s, get them sent straight to your email inbox.

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March 7, 2013

Hill Interval Sprint Bootcamp

Today’s workout is for those with some nice weather outside at the moment. We have a fairly steep 100 metre long hill on a quiet street near our bootcamp (one of the advantages of working along the Yarra) that we used for this workout.

You can replicate this workout using shorter hills, a football field or sled pushing/pulling if you are indoors.

alphington st hill

Our local hill for extended hill sprints (courtesy of Google Maps).

Run To The Hills

Goals: Strength

Time: 30-45 minutes

Equipment: Mats, Hill (steep – approx. 100 metres long)

Warm Up

Our warm up involved running to the hill, it was about 1km away.

Hill Sprint Intervals

hill sprint diagramSet up six cones, each 20m apart along the hill. The two furthest apart will be 100m.

Do one sprint from the first to last cone as a group. Use the results to sort your clients into 3 groups; A for advanced, B for intermediate and C for beginners.

Client

Group

Sprint No.

1

2

3

4

5

A

5

4

3

2

1

B

4

3

3

2

1

C

3

3

2

2

1

*The numbers correspond to the markers in the diagram on the right.

Have clients rest for 2 minutes after sprinting and then repeat again. If you are using a shorter hill you may find you need to do more than 2 rounds.

Run to a flat grassy area.

Finisher

Alternating Tabata (half the group does A, the other half does B, swap each interval)

A: Plank
B: Hand Release Push Ups

Cooldown

Stretch and discuss how running up hills and stairs would be useful in a Zombie Apocalypse.

For more workouts like this, sign up to our free mailing list. Emails go out every week!

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January 24, 2013

Summer Time Means Hill Runs At Bootcamp

Good morning trainers!

It’s time to get your clients sweaty. All you need is a good hill and some way of keeping time. Ask your questions about the workout below.

Hamrap #2

Breaking in one of my Christmas presents. A new whiteboard!

HAMRAP #2

Goals: High Intensity Training

Time: 45 minutes

Equipment: Some hills, Mats, Timer

Warm Up

1000m run incorporating butt kicks, high knees, warrior lunges. Follow up with calf mobility stretches.

The Workout

Divide the group into 4 handicapped teams. Use fitness test results to make sure you get an even spread of fitness levels.

Each person will complete As Many Rounds As Possible in the allotted time.

The goal of this workout is to accumulate the most number of COMPLETED rounds across a team. The team with the most rounds will win the prize of bring awesome. Partially completed rounds won’t count.

Round 1

7 minute round.

  1. Run up 20-30m hill – run back down
  2. 7x Star Jumps
  3. 21x Squats
  4. 7x HR Push Ups

Add up each groups total and record.

Round 2

6 minutes round.

  1. Run backwards up 10m hill
  2. 7x Mountain Climbers (14 total) at top of hill
  3. Run down hill
  4. 14x Jump Lunges (7 each leg – alt: reverse lunges)
  5. 7x Head bangers (aka pike push ups)

Add up each groups total and record.

Round 3

Combine both circuits together into one giant circuit.

AMRAP in 8 minutes over total circuit.

  1. Run up 20-30m hill – run back down
  2. 7x Star Jumps
  3. 21x Squats
  4. 7x HR Push Ups
  5. Run backwards up 10m hill to path
  6. 7x Mountain Climbers (14 total) at top of hill
  7. Run down hill
  8. 14x Jump Lunges (alt: reverse lunges)
  9. 7x Head bangers (aka pike push ups)

Add up each groups total and record. Combine the totals from each round and announce the team of awesome.

Cooldown

Stretch.

How will your bootcamp grow in 2013?

Here at Bootcamp Ideas, I have always tried to provide you with fresh bootcamp workouts and drills to keep your bootcamps interesting. I hope that they have helped keep your clients coming back for more and more.

Unfortunately, workouts are only part of the equation to an awesome, successful bootcamp business. Keeping that in mind, Scott York, Garry Robinson and myself have been working on a solution so that other side.

We have been working our butts off to get it to you as early as possible in the year so that you can get the most out of it. I’m going to be releasing some more details over the next couple of weeks, so if you aren’t already on the mailing list, put your email in below so you don’t miss out on this.

Filed Under: Cardio, Circuit, HIT, Outdoor Tagged With: , , , , , , , Leave a Comment
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