HIT | 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 Leave a 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 2 Comments

Kyle April 24, 2013

Hilly Bootcamp Workout

I wanted to include an extra running workout in my last bootcamp so I came up with this.

Running up hills are great because they put a lot less stress on the knees compared to running on flat ground. The only down side is that it can play havoc on clients with tight ankles and calves so make sure you warm up thoroughly first.

Up Top

Type: Running

Duration: 45 minutes

Equipment: None (maybe just some mats)

Warm Up

500m run as a group. Left, right, up, down, forwards, backward warm up.

Total warm up time should equal 10 minutes.

Hill Drills

The hill I use is longer at one end than it is at the other. So for today’s drills I placed the fitter clients down the longer end of the hill and the beginner clients down the short end.

You can create the same effect by setting up cones part way up the hill for beginners and intermediates. Advanced clients would run to the top.

Take a short drink break between each round.

Round 1

Walking lunge up hill
Walk/slow run back down
Mountain climbers – 15 each leg
Lateral stepping push ups – 5 each direction

Complete 5 rounds.

Round 2

Squats – 20 reps round 1, 15 reps round 2, 10 reps round 3, 5 reps round 4
Sprint to the top of the hill
Walk back down

Complete 4 rounds.

Round 3

1 leg SLDL (bodyweight only) – 5 each leg
Power Jacks – 10 reps
Backpedal up hill
Walk back down

Complete 3 rounds.

Round 4

Broad jumps up hills (long jumps)
Walk back down
Nose to knee – 10 each side

Complete 2 rounds.

Cooldown

Stretch out and tell you clients more about how awesome running up hills is.

Update

You may have noticed an absence of me from the website and Facebook page recently. That is because I have been travelling like a mad man around Australia to attend friends and family weddings.

First Hobart, then 2 weeks later Brisbane and then the weekend after that Perth.

My frequent flyer points went up but unfortunately my spare time disappeared. Also unfortunately due the quick nature of the trips I was unable to meet any of you lovely trainers. Never fear, things will be back to normal from now.

Enjoy!

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Filed Under: HIT, Running Tagged With: 45 min bootcamp, drills to use on hills, friday workout, hill run, hills, HIT, mini circuits Leave a Comment

Guest February 6, 2013

Full Body Bootcamp Workout

Today’s workout is from Karen Drozdowski. I thought it might be a good one for those who are stuck doing bootcamp indoors at the moment.

muddy

Full Body Trifecta

Need: dumbbells, mats & cones

Set up: ROW 1: Weights of choice depending on exercise. ROW 2: mats. ROW 3: cones

Warm Up

3- 5 min of dynamic exercises.

Main Drill

Clients start at any station where they will do each exercise for 50 seconds. They have 10 seconds to get to the next station which should be about 10 yards away. Once they complete all 3 stations in their row they move onto the next row. Give a 1 minute rest every 3 rounds. Each circuit should last about 17 minutes Repeat circuit 2-3 times.

For example, the first 2 rounds might look like this: Thrusters, Scissors, Squat Jacks, Kick backs, Flutter Kicks, Mountain Climbers.

ROW 1 Exercises (dumbbells):

Squat Thrusters
Tricep Kick Backs
Walking Lunges w/ DBs
Hammer Curls
DB or KB Swings

ROW 2 Exercises (AB work):

Scissors
Flutter Kicks
Coffin Sit ups
Bicycles
Plank

ROW 3 Exercises (body weight)

Squat Jacks
Mountain Climbers
Split Lunges-prisoner style
Burpees w/ pushup and tuck jump
Surfer Turns

Finisher

End with 4 minutes of:

20 yard sprint then turn around
10 yard bear crawl
10 yard broad jumps

About Karen

Karen does indoor and outdoor bootcamps in Cypress, TX. She enjoys creating unique workouts that keep clients interested and challenged. Her goal is to help people experience fitness in a way where they are having fun yet constantly feeling the benefits of their workouts. Using timed intervals is a great way that even the not so fit clients can still participate. Check out Transform Me Fitness.

Reminder

Kyle here. Just a quick reminder that there is only a few days left to get the Fitness Bootcamp Instructors Survival Kit at a massive discount. After Friday night (US time) it will be returning to full price.

If you want to learn more about it, check out the website. If you would like to share a workout with us, like the one above, please use the Submit A Workout page.

Filed Under: Circuit, Dumbbells, HIT, Indoor Tagged With: 60 min bootcamp, circuit bootcamp, core exercises, HIT, Karen Drozdowski, timed intervals, transform me fitness 5 Comments

Kyle 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.

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

HAMRAP #2

Goals: High Intensity Training

Time: 45 minutes

Equipment: Some hills, Mats, Timer