Outdoor | Bootcamp Ideas

Kyle May 23, 2013

Anaerobic Bootcamp Workout

If you haven’t got some boxes to jump on or a long patch of grass to sprint along at your bootcamp, it can be difficult to train your clients ballistically once they start getting strong.

Lucky for you, Garry from Kaizen Fitness is sharing with us a very ballistic workout that just uses sandbags (although, in a pinch kettlebells would also serve for this workout). Read more about Garry in the author box below.

Garry jump

Bootcamp Ballistics – Low Rep Workout

Category: High Intensity Training

Method: Ballistic / Plyometrics

Purpose: Anaerobic Energy Pathway (Phosphate)

Equipment: Stopwatch, Heavy Sandbags + Some Markers or Cones

Are you ready for some BALLISTIC training?

Today we are training the most commonly overlooked energy system in bootcamp-style outdoor group training programs: the phosphate energy system.

Hit the phosphate energy pathway using very short time intervals (typically < 10s) and by prescribing explosive, plyometric exercises. This is an awesome way to develop strength power and speed.

Set out two lines of cones or markers approximately 5m to7m apart.

Set a timer to go off every 40s for 12 minutes. Participants work to complete a quick, powerful superset of tasks as fast as possible – ideally in under 10s.

They can then rest for the remaining time – up to 40s – before repeating the task. As the round goes on and fatigue sets in, it will take slightly longer each time. This will really push the limits of the phosphate energy system and invoke the training effect.

The harder and faster you complete the task, the more rest you earn – and every second counts!

Workout Time

2 x 12min rounds (with a total of 19 sets per round). Allow 5 mins rest in between rounds.

Total Workout Time = 29mins

Levels

Beginners: 10kg Sandbag or Powerbag

Intermediates: 20kg Sandbag

Advanced: 30kg-40kg Sandbag

Warm-up

Wake up the nervous system with an agility drill that includes some plyometrics. Try my agility ladder drill.

Workout (29mins)

Round 1	Beginners	Intermediates	Advanced
Every 40s for 12 mins:
Sandbag Deadlift High Pulls	3-5 reps	3-5 reps	3-5 reps
+
Lateral Jumps over the sandbag	5 jumps	7 jumps	9 jumps

Round 2	Beginners	Intermediates	Advanced
Every 40s for 12 mins:
Sandbag Thrusters	3 reps	3 reps	3 reps
+
Sprints between cones*	1 sprint	2 sprint	3 sprint

* With such short sprints, focus only on the first 2 or 3 steps to accelerate quickly. Stop completely before starting the next one.

Cool-down

Stretch the Chest, Shoulders, Hamstring, Calf, Quads & Neck

Exercises

Sandbag Deadlift High Pulls

Lateral Jumps

Sandbag Thrusters

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Filed Under: HIT, Outdoor, Strength Tagged With: ballistic training, crosstraining, garry robinson, HIT, intervals, sandbag workout, speed, sprints 1 Comment

Kyle May 17, 2013

Interval Bootcamp Workout

I ran this workout this morning to much sweat, smiles and swearing so I had to share it with you all. Thanks to one of my trainers, Drew, for coming up with this awesome number.

sun explosion

Intervals of Destruction

Type: Strength, HIT

Time: 45 minutes

Equipment: Bands, Mats, Dumbells, Kettlebells, MedBalls, Interval Timer

The Workout

Split your clients into four groups. If you only have a small group you can have them do this together.

Set up four stations, each with two exercises as indicated below. Set a timer or use your stop watch to set the intervals 60 seconds, 30 seconds, 30 seconds, 30 seconds.

Clients will do exercise A for quality for the 60 seconds, then rest for 30 seconds, then exercise B for quantity for 30 seconds and then rest for another 30 seconds.

For example, station one would look like this:

60 seconds of deep KB Goblet Squats
30 seconds of rest
30 seconds of fast Push Ups
30 seconds of rest to change stations.

Complete one full rotation of the circuit and then take a 2 minute break before repeating again.

For those doing a 60 minute session, you should be able to complete 3 rounds of this circuit (with a 2 minute break at the end each time). For those doing 45 minutes you should be able to complete two full rounds plus the shortened Finisher round (see below).

The Exercise Stations

As always guys, if you haven’t got the equipment feel free to change the exercises to suit what you do have.

Station 1

KB Goblet Squats
Push Ups

Station 2

DB Bent Over Row
Band Shoulder Presses

Station 3

MedBall Slams
Speed Skaters

Station 4

Plank Rocks
Tuck Jump Squats – get low into a squat between each tuck jump

Finisher

For a shortened round to fill in time at the end do one circuit of 30 seconds, 30 seconds, 30 seconds. That is 30 seconds of exercise A, 30 seconds of exercise B and then 30 seconds of rest to change stations.

Cooldown

Stretch and ask clients what kind of stuff they would like to do more of at your bootcamp.

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Image: Daniele Zedda

Filed Under: HIT, Indoor, Outdoor, Strength Tagged With: 45 min bootcamp, 60 min bootcamp, bootcamp circuit, circuit bootcamp, crosstraining, HIT, intervals, timed circuit, timed intervals 3 Comments

Kyle May 9, 2013

A Circuit Workout With A Twist

I created this workout partly because we are doing lots of circuit training at our bootcamp at the moment and partly because I wanted another reason to use the big dice I bought for bootcamp Monopoly.

Roll The Dice

Goals: Circuit, Strength

Time: 45 minutes

Equipment: Bands, Mats, Battling Ropes, Dumbells, Cones, Dice

Warm Up

Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.

Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.

The Drill

Part 1

Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.

Part 2

As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).

They should start completing those additional stations immediately, however not in order.

One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6 stations (depending on the die result) forwards and complete the station they land on (just like in a board game).

Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.

The Stations

Dumbbell Bent Over Row x20
Band OH Squats x20 – hold band overhead
T-Push Ups x12
Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
Rope Slams (partner hold other end of rope) x20 each
Jump Lunges x12 immediately followed by Walking Lunges x20
Band Rows x25
10m Shuttle x10 (5x up and back)

Cooldown

Stretch

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Image by me
Also thanks to Garry for some of the videos.

Filed Under: Circuit, Indoor, Outdoor, Ropes, Strength Tagged With: 45 min bootcamp, 8 station circuit, battling ropes, bootcamp circuit, circuit bootcamp, crosstraining, strength 1 Comment

Garry 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.