I dug up this crowd pleaser yesterday, used it in my own training and decided that it was worth sharing with you.
It’s called “Eleven” and here’s how you do it:
- Lying on your back, legs together, straight up in the air, lower slowly over 10 seconds until your heels are just above the ground
- Hold for 10 seconds
- Reverse crunch x 1 rep
- Lying on your back, legs together, straight up in the air, lower slowly over 9 seconds until your heels are just above the ground
- Hold for 9 seconds
- Reverse crunch x 2 reps
- Lying on your back, legs together, straight up in the air, lower slowly over 8 seconds until your heels are just above the ground
- Hold for 8 seconds
- Reverse crunch x 3 reps
- Lying on your back, legs together, straight up in the air, lower slowly over 7 seconds until your heels are just above the ground
- Hold for 7 seconds
- Reverse crunch x 4 reps
Continue on in this manner until you get to 1 second and 10 reverse crunches.
Below is a video that I made to help understand how this works for you visual folks.
Before doing this, because it’s so concentrated on the core and lower back area, you definitely want to stretch out the core and lower back. Some people may complain that it hurts their lower back but that’s because they should:
- Place their hands underneath their butt while doing the exercise
- Take a break during the exercise and join back in when they are ready. Over time their lower backs will become strong enough to endure the entire set
- BE AWARE THAT THIS IS A DECEPTIVE EXERCISE. YOU MAY NOT FEEL IT TODAY, BUT YOU MIGHT IN 24 HOURS. START WITH 5 REPS OR LESS
To make it even more advanced, simply add ankle weights OR you could up the reps and call it “Fifteen”, “Twenty”, etc.
INCLUDE THIS MINI-WORKOUT INTO A FULL WORKOUT
You could create a full body workout with this drill (“Eleven”) by adding the following:
- 40 body weight squats
- 30 sledgehammer strikes
- 20 push-ups
- 10 pull-ups, ring rows, or body weight “pull downs” where you lie face down and simulate the pull down motion. Keep you legs off of the ground while doing this to make it harder.
- 1 minute walking lunges out, 1 minute walking lunges back
REPEAT AS DESIRED reducing the reps to 30, 20, 10, 5, 30 sec out/30 sec back and of course include the “Eleven” drill in there.
There! You’ve got a full bootcamp workout ready to rip!
FITNESS WORKOUT IDEAS
The above is an example of the types of workouts that you get with Fitness Workout Ideas Volumes 1, 2 and 3. These are actual workouts that I’ve used in my own bootcamps since 2005. They’re proven and they work.
Fitness Workout Ideas Volume 1 includes 20 workouts with short helpful videos to fill in the gaps.
- First Light
- Land Assistance
- and 17 MORE!
Fitness Workout Ideas Volume 2 includes 15 workouts with videos.
- Lock In
- and 12 MORE!
Fitness Workout Ideas Volume 3 includes 20 MORE workouts with videos.
- The Russians Are Coming
- The Rain Workout
- and 17 MORE!
Currently, Fitness Workout Ideas Volume 1-3 are included as FREE BONUSES when you grab my Bootcamp Fitness Games product.
Read all about how you can get 76 bootcamp games and workouts here!
Failure is success in progress.
It’s raining daily here in Texas.
We’re dealing with flooded and washed out areas. Water in the river rose 20 feet in 24 hours and as a result, houses are floating down the river along with thrill seekers on inflatable couches.
It reminds me that back in 2007 it rained for 33 days straight during the normally sunny, dry months of June and July. The lakes were closed on July 4th that Summer due to so much flooding. The lakes closing on July 4th in Texas is about as scarce as hen’s teeth.
BOOTCAMP INSTRUCTORS! TELL ME IF THIS HAS EVER HAPPENED TO YOU
I was still running bootcamps outside in 2007. My bootcampers showed up at 5:45am and 6:30am for the 2nd class. We had a pavilion (a roof over our heads) but with the wind blowing so hard at times, the rain came in sideways to say good morning! Not fun for us. Especially day after day during those 33 straight days. After about 3 weeks, people stopped showing up if it was raining. I couldn’t blame them. I was sick of watching the weather each day, having multiple workouts planned, getting drenched and watching my numbers dwindle.
TIME FOR A BACK UP PLAN
I guess I thought the rain would stop at some point. I mean this is Texas. It may rain for a few days but then the sun comes out, dries things up and the birds are back to building their nests out of barbed wire.
I had to create a few specialized workouts in the event that we were in the middle of a workout and the rain came. It’s why I created a “Rain Workout” and multiple variations on it to be sure and have my bases covered. I mean, I couldn’t just have one rain workout – that would have been as exciting as a mashed-potato sandwich. I needed multiple versions of the “Rain Workout”. During this time, I really began to understand the importance of having short “fillers” for those uncontrollable moments like weather, an angry mob, an uneven number of people, etc.
So I started creating more and more “filler” workouts. Some call’em “finishers”. There’s more than one way to break a dog from sucking eggs. Whatever you want to call’em, I found a resource that I’ve been using over and over. Below is a full review of “Workout Finishers” that I did just for you.
Link to workout finishers reviewed.
Sounds interesting? It’s CURRENTLY only $20.00 (normally $80.00) for 51 NEW and Never-Seen-Before Metabolic Finishers and 119 Guaranteed-to-Get-You-Shredded Exercises.
Click here to go see.
“We test the 10 yard dash”, says Michael Boyle, a strength and conditioning coach.
10 yard dash? I’m familiar with the popularity and usage of the 30, 40 and 100 yard dash but not so much with the 10 yard dash. As I investigate further, I find some very interesting and useful information that you can use immediately in your fitness bootcamp.
- The 10 yard dash is used to increase power and decrease the number of steps over a 10 yard distance.
- Nobody wants to get injured and the 40 yard dash is notorious for causing hamstring strains due to lack of warming up, incorrect sprinting mechanics and running too many 40 yard “repeats”. *
- The start of a sprint, is the easiest area to improve. When compared to the 4 ten yard segments that make up a 40 yard dash, the first 10 yard segment takes more than 1 1/2 times as long to run.
- The probability for injury is almost non existent when using 10 yard sprints. Michael Boyle reports that he has never “seen a hamstring occur in a ten yard dash” when training his clients. And he trains a lot of clients.
We all know that sprints are great exercises for our bootcamp clients. The singer Pink, used lots of sprints to get in amazing shape after the birth of her child. Sprints don’t require any equipment, they can be used in a main workout, no one has to wait for their partner or teammate to finish, and if you need to amp up the intensity with sprints, simply run faster.
But how do you run faster?
Good question. Here is some information that will help you and your clients sprint faster while providing a great workout.
At the NFL (National Football League) testing center (combine), a fast 10 yard sprint clocks in at around 1.59 or less. In this case study, the athlete weighed 188 lbs and covered 10 yards in 1.59 seconds. At the 2015 “True Athlete Games” in Austin, Texas, the female winner ran 10 yards in 1.87 seconds at a body weight of 134 lbs. This will give you something to shoot for. Of course, there are so many ways to time sprints (electronic start/electronic finish, hand start/electronic finish, hand start/hand finish) that times will not be completely accurate. The times given above are just a bench mark.
Develop stride length in the first 10 yard segment by pushing, NOT by overreaching. The key is teach your clients to “push”, not “reach”, and to minimize stutter steps. A good sprinter will run the 10 yard dash in 5 or 6 steps. Line your bootcamp clients up, have them run the 10 yards and count how many steps they take. Be aware, though, if you tell them how many steps they take, they may begin “reaching” instead of “pushing”. So work on “pushing” to become a faster sprinter.
- Those who can produce the greatest force into the ground, will yield the greatest benefit. This is where those one legged squats, one legged jumps and one legged balance drills pay off. The stronger each leg is, individually, the more force “pushing” can be used in the sprint.
- Master the first 3 steps over five yards. If a good sprinter takes 5-6 steps over 10 yards, break it down and have your bootcampers run 5 yard sprints with 3 steps as the goal.
- There is a strong correlation between vertical jump and sprint speed: both are a function of force into the ground. Box jumps, squat jumps, and knees to feet jumps are awesome to use for improving sprint speed.
“BUT I’M RUNNING A BOOTCAMP, SCOTT – NOT A SPRINTING CLINIC!”
Yes, you’re right.
BUT…when you pick an exercise like 10 yard sprints, 1 mile run, hands off push up max in 60 seconds as a monthly goal to improve upon, your clients will really get into the fact that you care enough to help them improve in some measurable way. The best bootcamps have become more than just an hour of mindless push ups, sit ups and jumping jacks. Give them a way to improve and they’ll talk (brag) to their friends at work, in their neighborhood and on facebook.
That will perk up others ears about what you are doing at your bootcamp and bring you more potential clients.
- Dive Starts
Partner up. Have partner #1 hold a thai pad. Partner #2 is the sprinter. Partner #1 says, “On your mark, get set, Go!”. Partner #2 dives into the pad from the start position. This is an up close drill where there is only a yard in between partner #1 and partner #2. This teaches “first-push” power. Partner #1 can do 5 dive starts and then switch. Encourage communication between partners so that safety is utilized. Start off at 50% power and then ramp up the power/intensity over the 5 dive starts.
- Timed Tens
Break the group up into 5’s. Of the 5 in a group, have bootcamper #5 time bootcamper #1. Bootcamper # 5 says, “On Your Mark, Get Set, GO!” and times bootcamper #1 over 10 yards. It will only take 2 – 2.5 seconds. Bootcamper # 5 calls out the time, hands the smart phone or timer to bootcamper #1. Bootcamper #5 joins the others. Bootcamper #1 times bootcamper #2. Repeat this for 2-3 minutes (or more) total time as a group. Determine the fastest time of your group and compare it to the other groups. Use the fastest time as the new benchmark for the next time that you conduct this drill.
- One -Leg Starts
Have the entire bootcamp group do 10 yard sprints (not timed) using just one leg AT THE START. Right hand down, right foot down, left foot stays off of the ground. The bootcamp instructor says “On Your Mark, Get Set, GO!” and everyone pushes off of their right foot only for the first step and then sprints as normal over the rest of the 10 yards. To even things out, you can have them do the same drill but with their OTHER leg for the same amount of time.
Repeat this drill for 1-2 minutes. If they are left handed, they can put their left hand, left foot down. You’ll see some slow sprinting at first BUT they will build more power quickly if you stay consistent with this drill.
There’s much more to sprinting than just, well, sprinting. You can create whole bootcamp workouts from sprinting and discover new techniques that will result in faster, more athletic bootcampers.
And they’ll brag all about themselves and you on facebook 🙂
I’m getting ready for Austin Fittest on May 30th and you can bet that I am doing tons of sprint work right now. One of the events is the 40 yard dash and I’m counting on all of the above to help me sprint my best time ever. You should film your sprints. You’ll notice changes that you can make in your mechanics and power to become a better sprinter. The video below was shot back in February of 2015, I see some glaring weaknesses in my sprinting that I have since corrected. Can you spot them?
Questions? Comments? Let know below.
* Advances In Functional Training, pg 167, Michael Boyle
- A doctor
- A marriage counselor
- A friend
- A drinking buddy
- A psychiatrist
- A shoulder to cry on
- A massage therapist
- A guidance counselor
So you have to be a lot of things and wear a lot of hats in order to be a well rounded, effective, likeable bootcamp coach. I explained to “Sue” that she should feel the squats in her quads (thighs), hamstrings (back thighs) and glutes (booty). With proper stance, depth, and muscle engagement she’ll feel all of those muscles firing pronto.
Some folks need extra help. I know it, you know it and now Athos knows it.
“If wristbands such as Jawbone, Fitbit, and Nike’s FuelBand represent the first wave in fitness wearables, Dhananja Jayalath (and his partner Christopher Wiebe) envision the company, now called Athos, leading the next wave. Wristbands and similar strap-on sensors are great at measuring how far you run and the changes in your elevation, but that’s about it. Athos’s exercise clothing promises to measure how your body moves and how hard your muscles are working. Do you favor your right arm over your left in a bench press (or push up)? The electrodes built into the fabric will find out because they track the electrical activity of muscles using electromyography (EMG), the same technology doctors use to measure nerve and muscle function in the body.
A long-sleeve compression shirt is packed with 14 EMG sensors, two heart rate sensors, and two breathing sensors. (A pair of bike shorts or leggings comes with eight EMG sensors and four heart rate sensors.) Those sensors then wirelessly transmit the electrical activity to a thin, flexible “core” embedded in the clothing that syncs with Athos’s smartphone app. The core costs $199 and each item of clothing (shirt, bike shorts, and capris) is $99 (see below for an exclusive $30 OFF promo code).
The app automatically logs your workouts and measures your performance against desired muscle output, heart rate, and more. So, in theory, you have the information to correct your form and the motivation to work harder than you did the last time.” (1)
10 MO Questions
I asked my colleague, Maurice (Mo) Harris, of Coach Mo’s Elite Fitness in Austin, Texas the following 10 questions about Athos. Maurice has been hand selected by Athos as an Ambassador for the company with the exciting task of spreading the word.
- Conform seamlessly to the contours of your body
- Are non-adhesive and built directly into the fabric
- Do not need to be wet prior to use
- Do not chafe
- Do not need to be replaced
The Athos gear has not been designed or tested for use underwater. All the clothes are sweat proof, and rain isn’t going to be a problem, but because the sensors need to be in constant contact with the skin for data collection, it cannot be used underwater. The more water you have between you and the sensors, the greater the chance of erratic data. It will still be safe though! We also have a 90 day warranty on the apparel, and 1 year for the hardware that protects you against any defects: http://liveathos.com/legal/warranty
Finally, your bootcamp is going to be fine! However, if you are doing a lot of upper/body movements at the same time, and want to measure both regions simultaneously, you’ll want to get two cores. If you are okay with measuring one at a time, then one core will be fine.