TRAIN!

So I have been in Sweden a few days now and last night I went out for dinner with a couple from the city of Stockholm and it was amazing. They took me and Charles through the cobblestone streets and eventually to a standing room only restaurant that sells traditional Swedish cuisine….so in this particular instance we had Swedish Meatballs, and they were phenomenal much like the ones my mum would make. The location of Biosig in association with Eleiko is top notch, I have never been in a facility that not only has a fully equipped Eleiko weight room but also lecture halls and free internet while still being a hotel….trust me the last two matter! I remember being in Melbourne and receiving a $458.00 dollar internet bill after just eight days…uhgh talk about a kick in the wedding tackle. Anyway, I digress what I want to talk about is how to train on the road when you are at a lack of time even a potential lack of equipment. When I am away from my routine the hardest part for myself is the maintenance of my anaerobic capacity work…Yeah imagine that one, f**k this is a real piece of news. Anyway, when I am in the USA I train three to four hours a week of Krav Maga on top of my weight room sessions. This has been the way for almost 18months and for the last 4.5 months it has been at altitude! So if I don’t stay with my conditioning I get kicked in the face after some dude kicks me in the balls. I have never been a puker but at 105kg lean mass I will tank oxygen wise and for me its lights out not puke….my world gets very dark…and pass out. True story!

The weight training is one…sometimes two body part a day…double sessions if no capacity work

The Conditioning is general unless I have access to heavy bag facility like Gym Box in London England or bum in need for a few dollars cash.

Day One

The beast workout (yeah I named it…you will figure out why)

Chest A.M

A1. Incline supinated DB-bench press 5sets x 6reps 10-15sec rest 40X0 tempo

A2.Flat DB-Neutral Grip bench press 5sets x 6reps 10-15sec rest 40X0 tempo

A3.Incline DB-Pronated Grip flys 5sets x 6reps 90sec rest 40X0 tempo

Chest P.M

A1. Dips 3sets x 10-15reps 60sec 30X0 tempo

B1. Flat db-neutral grip press 3sets x 10-15reps 60sec 30X0 tempo

C1.Decline pronated grip flys 3sets x 10-15reps 60sec 30X0 tempo

Day Two

Hamstrings A.M

A1. Lying Leg Curl 5sets x 6reps 15sec 40X0 tempo

A2. Standing Leg Curls 5sets x 6reps 15sec 40X0 tempo

A3. Seated leg Curls 5sets x 6reps 120sec 40X0 tempo

Day Two

Capacity Work (15-30min and this is non rest work…just changes in intensity and movements)

Day Three

Back A.M

A1. Semi Supinated Chins 5sets x 6reps 15sec 40X0 tempo

A2. Seated low Rows 5sets x 6reps 15sec 40X0 tempo

A3. Seated pull downs 5sets x 6reps 90sec 40X0 tempo

Upper back and Rotator

A1. Trap 3 3sets x 12reps 45sec 40X0 tempo

B1. Cable Scapular Retraction 3sets x 12reps 45sec 40X0 tempo

C1. 45° cable rotators 3sets x 12reps 45sec 30X0 tempo

Day Four

Quads A.M

A1. DB hack squats 5sets x 6reps 15sec 30X0 tempo

A2. Walking Lunges 5sets x 6reps 15sec 30X0 tempo

A3. Split squats (cable) 5sets x 6reps 120sec 30X0 tempo

Day Four

Calves P.M

A1. Standing Calve Raises 5sets x 10-12 45sec 21X1 tempo

A2. Seated Calve Raises 5sets x 10-12 45sec 21X1 tempo

Anaerobic Capacity Work (15-30min)

Day Five

Triceps A.M

A1. Lying Skull Crushers 5sets x 6reps 10-15sec 40X0 tempo

A2. French Press Rope 5sets x 6reps 10-15sec 40X0 tempo

A3. Cable Push downs 5sets x 6reps 90sec 31X0 tempo

Biceps P.M

A1. Reverse Scott Curls 5sets x 6reps 10-15sec 40X0 tempo

A2. Scott Curls 5sets x 6reps 10-15sec 40X0 tempo

A3. Incline Db-curls 5sets x 6reps 90sec 40X0 tempo

Give it a try!



Categories: Written Word

4 replies

  1. Nice workout Derek. Would you be more specific in this?..Day Two

    Capacity Work (15-30min and this is non rest work…just changes in intensity and movements)

    Some examples??

    • Hey Jorge!
      For me it is somewhat limited by the weather in Colorado or on the road, but what I like to do is finish a session with a challenge or activity that will bring about some stress to me. So I will do fighting complexes on this day changing the movements every 30sec-60sec so that I am not totally shutting down but I am always on the move, so other then transition between exercises my goal is to move for 15(I am tired) or 30mim(I am feeling good) This is not a true anaerobic session by any means this would be more like a very long dynamic warm-up. Example; shadow box 1min, bw squats 1min, hops, 30sec, jumping jack 30sec, sit-ups 1min, calve raises 1min…and you just go and go and go.

  2. I got it!! I was thinking in something like Strongman training… but nice explanation there!! I will give it a Try.. THANX again coach!!!

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