“The art of simplicity is a puzzle of complexity.”
Give the following basic combination that I did on Thursday morning a go-round sometime. It lasts no more than 40 minutes, but it’ll work every muscle you’ve got — even those you never knew existed are like to suffer the affects of some serious DOMS. And it’s functional with a capital “F” as well. Lift heavy stuff up off the ground. Push up your own bodyweight, along with a heavy, additional load. Do both of these things as explosively as possible, and back-to-back. Repeat. Easy, right?
Here’s the superset:
Deadlift + Negative Straight Leg Deadlift (on the return to the starting position), x 2’s and 3’s
Dips x 3’s and 4’s
That’s it. Four rounds, at weight. I went heavy enough to force some grind-it-out reps in the latter sets. This shifted the emphasis of the workout from my normally preferred power zone into the strength acquisition zone. Now, compare that workout to what I did on Tuesday morning to see the contrasts in emphasis.
This was a half-hour workout, once the short warm-up was complete. As is my usual, early in the morning, on an empty stomach.
DB Snatch + Press Jerk combo, 2 full reps each arm
GHR x 5’s
Regular Grip Pullups x 3’s
Hanging Windshield Wipers x 8’s
Three full rounds of this, at weight. My goal here is to achieve peak power in each movement, and in each rep of each set. To do this, I’ve got to have kept a good set of notes from my previous workouts, using these notes to help me balance load and speed so as to produce maximum power output in each given movement. This, then, is a different strategy entirely that from what was done in Thursday’s workout. Each workout’s emphasis in modality has its place in the overall scheme, with the ultimate goal being to make continual increases in the body’s power output-to-weight ratio.
And as I write this, my body is wondering just what in the hell to prepare itself for next. This is how it should be. Exercise that is functional, varied, and done at a high intensity.