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                                       TAMPA                       MIAMI

 

FREE-WEIGHT MODALITIES

CALISTHENICS

COMBAT CONDITIONING 

FUNDAMENTALS

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                                                          BURPEE SHUTTLE VARIANT 1

               


                                  This is a great circuit before or after a weight training session.
                                  If you're advanced, do it before you lift. For those new to
                                  plyometeric training, I suggest doing the routine post workout.
                                  There are to variants of the circuit. The difference is when you
                                  start the slam ball between the burpees. The ball fatigues your
                                  arms & shoulders fast. If you are trying to finsih the circuit, do
                                  the burpee shuttle first, then slam the ball followed brope.
                                  4 sets of 5 cycles.

                                                                                          

                                                                BURPEE SHUTTLE - VARIANT 2                                                           

       


                                   The difference between this variant is when you slam the
                                   ball. If you slam the ball between the burpees you will
                                   immeditately fatigure. It will become a battle of will power
                                   I recommend a mixture for optimum cardiovascular demands.
                                   If you perform it after the burpee shuttle, you will be able to
                                   focus on just the ball without worrying about doing another
                                   burpee. It's very important to remember the burpee exhausts
                                   your arm muscles. The slam ball compounds the effect.                  

                                                                          

                                                     FREE - WEIGHT CALISTHENIC CIRUCIT

                                 
                                When employing multiple exercises in your circuit, remember
                                to advance to the next routine with no rest. The only rest you
                                have is the transition to the next movement. Try to start off
                                with the most difficult or heaviest movement first, then advance
                                to an easier one. A 3 minute break is allowed at the end of the
                                routine. Make sure you have no less than three movements.
                                The best is four excercises with 5 - 6 reps for compound
                                movements and 10 reps for calisthenics or cables.           

                      

                                                                                                  

                                                           HEAVY BAG WARM-UP CIRCUIT

     
                              The heavy bag circuit is the perfect warm-up for your routine
                              You will be taxed & pushed to your limits. You have to know
                              your energy levels and understand the degree of fatigue or
                              pre-exhaustion placed on the muscles. Make no mistake,
                              multiple factors in regards to movement fundamentals and
                              coordination is needed to use these techniques. You need a
                              base line of conditioning. If not, you will over train and nip
                              any progress in the bud.                                                      

                                                                                                               

                                                                                                                                              

                                                                BAR CIRCUIT ROUTINE


                     



                      Simply put, the bar circuit routine fuses good old-fashioned
                      outside training.  I wanted to show people you can have an
                      efficient workout by going to the park. With a little creativity,
                      you can have a great workout.  I always lamented about artificial
                      training environments. (air conditioning) . This removes that
                      factor.  Training outside is a different animal. Your normal
                      constants change.  The temperature immediately affects recovery
                      time.  This has a direct relationship towards metabolic condition-
                      -ing. This workout sample shows how training outside can drain
                       you as well as improve your conditioning.