The 3X3 Routine: (The hardest nine sets you will ever do)
This style of workout has probably been around in one form or another for quite some time. I first heard about it when doing some research on the work of Matt Brzycki, Coordinator of Health Fitness, Strength and Conditioning at Princeton University. Along with his duties at Princeton, Brzycki is a prolific author whose many works are focused on safe, rational and efficient training methods.
A 3×3 Workout is basically a multiple-joint hip movement followed by a multiple-joint chest movement followed by a multiple-joint upper back movement and repeated two more times with as little rest between exercises as possible.
Sequence one: You should reach muscle failure at about 20 reps for the hip exercise, 12 for the chest exercise and 12 for the upper back exercise.
Sequence two: Repetition goals would be 15 for the hip exercise, 10 for the chest exercise and 10 for the upper back exercise.
Sequence Three: Repetition goals of 12 for the hip exercise, 8 for the chest exercise and 8 for the upper back exercise.
A typical exercise selection for a 3X3 workout might be:
1. Squat - Bench Press - Barbell Row
2. Leg Press - Dip - Chin
3. Deadlift - Standing Press - Pull-down (palms in)
When doing the 3X3 routine it’s critical that you perform every set to muscle failure. It’s also important that you move quickly between exercises with as little rest as possible. The length of the recovery between exercises will depend upon your present level of metabolic conditioning.
If done properly you should be able to finish an entire 3X3 workout in about 10-15 minutes. Doing these types of workouts gives you the total package: strength, endurance and mental toughness.
WARNING: these workouts are much harder then they may appear. Only attempt them if you have a great fitness base and are used to workouts with a high anaerobic output and minimal rest periods.
PAU for NOW
TAKU
www.hybridfitness.tv
For Brzycki’s Ideas on H.I.T., go here:
For a list of Brzycki’s books, go here:
www.HybridFitness.tv has launched!
It’s been a long time coming, but Hybridfitness.tv is finally live. If you haven’t already, please visit the site and see what’s available. We’ve put together hundreds of articles, audio clips and video presentations. We’ve also added a few other cool custom features. If you’re not on our mailing list, please sign into the box on the top/right of the page. We’ll send out free training info and programs and keep you informed of new things we’re working on. It’s 100% spam free - don’t worry.
One of these features can be found on the right-side navigation bar and it’s titled “Exercise Video Database”. This database contains nearly 500 videos which can be selected by exercises type, equipment type or zone of the body. You can select individual videos and see how a particular exercise is performed, then click for a detailed description of each exercise.
Additionally, you can create custom video playlists for yourself or others. Begin by selecting your desired videos, then arrange them in the order you want. You can add notes for repetition count, set count, time, etc., then export the playlist to a weblink or embed it directly in your own blog. We’re adding more videos to the library all the time and of course, we’ll be posting our own custom workouts on an ongoing basis. Trust me, you don’t want to miss out on this.
We’ve also got a new blog site established to take the place of this one. It’s still free, just new and improved. Please visit the new location at www.hybridfitness.tv/blog
Thanks for your continued support.
Keep training hard.
Jason
www.hybridfitness.tv
Four on the Floor: Core Training w/ Video
[digg=http://digg.com/other_sports/Abdominal_Training_Video_Four_on_the_Floor/who]
Here is a little midsection circuit I use quite often with my clients. Depending on the current abilities of the individual in question I may use this as part of a dynamic warm-up or even as the main focus of their mid-section training. This series may be easily done using just ones bodyweight or enhanced slightly with the addition of a stability ball.
As the name implies there are four movements done in succession in this circuit. They are:
1. Hip Curls
2. Windshield Wipers
3. Crunches
4. Bridges
[youtube=http://www.youtube.com/watch?v=VpHt36fDkFA&hl=en]
As with most of my training I may do these movements for time or repetitions. Either way I strive to have the execution performed with smooth control over the greatest range of motion possible. In the video you will see the circuit performed using a small (45cm) stability ball. These same basic movements can easily be done using only ones body weight.
Enjoy
PAU for NOW
TAKU
www.hybridfitness.tv
Partner Abdominal Drills
These days everyone knows the importance of training their “AB’s”. But just because you know they are important doesn’t mean that they’re fun to do. Some train their abdominals for performance reasons. Still others are obsessed with having a “six-pack” so they slave away on drills that they don’t really like but feel are required to satisfy the flat-stomach gods. Of course there are also those folks who love AB training and can not wait to get to it.
Regardless of which camp you belong to there are ways to make AB training a bit more fun and interesting then just doing crunch variations until you are numb with boredom.
In the video below you will see three different partner AB drills I use with my clients to keep them focused and engaged while targeting the important muscles of the mid-section.
Drill 1: Target Practice
In this drill have the person lay on their back with knees bent at approximately 90 degrees and feet flat on the floor. Position yourself on a stability ball so it is at their feet and resting on top of their toes.
Set a Timer (I use the Gymboss) for 30 seconds. Start the clock and position your hand as a target for the trainee to reach up and touch. Relocate your hand after each touch at random and varying locations. Never use the exact same placement two times in a row.
Continue this target placement until the 30 seconds is complete. Rest and repeat. For beginners I have them just reach with their hands. As people improve I add a small *weighted ball to increase the challenge. I usually do three sets, right hand reach, left hand reach, both hands reach. Increase intensity by adding a heavier ball, lengthening the work periods or shortening the rest periods.
Drill 2: Med-Ball Round and Round
In this drill have the person lay on their back with knees bent at approximately 90 degrees with feet in the air. There are two med-balls always in play in this drill.
In version one the person touches one ball on the floor over head and then throws it to the partner standing at their feet. The partner places a ball on the person’s feet which they then retrieve from that position to cycle around again.
In version two you reverse the action. The partner standing throws a ball which is caught, tapped over head, and then replaced on the feet to be cycled through again.
With Round and Round I usually do a set or two of each style for 30 seconds each. Increases intensity as in Drill 1 by adding heavier balls, increasing the work time or decreasing the rest time.
*I usually use small, 1 - 3 kg weighted balls for added resistance during “Target Practice” and standard 4 - 6 kg Med-Balls for the “Round and Round” drill.
[youtube=http://www.youtube.com/watch?v=caPuSqha_f8&color1=0x5d1719&color2=0xcd311b]
The video should help clear up any confusion. Have fun and remember when it comes to partner AB exercises you are really only limited by your imagination.
PAU for NOW
TAKU
