Bootcamp Workouts 26
A lot of people have reported that this is one tough workout. Maybe too tough. Personally in my own bootcamps, I have seen people
- Throw Up
- Pull in the parking lot to my bootcamp, see the cones, recognize what the workout is going to be and then quickly drive away.
I kid you not.
You can approach this workout in many different ways. You can:
- Divide your group up into teams and see which team finishes first. Pick the team with the top 3 finishers to make it more interesting.
- Create a solo event and see who finishes first.
- Make this workout an add on to your main workout.
- Make this workout a starter or ice breaker prior to the main workout.
I’ve done it all of these ways and they all work fine.
Warning – this is a brutally, scary workout. Perfect for Halloween and beyond!
There are always a few workouts and exercises that stand out during the week. Below are ours. Once you read through the article, think of way that you can alter the workouts and/or exercises to your liking in terms of equipment, client capability and so on.
5 MINUTE DUMBBELL DRILL
Perform the following 3 exercises back to back with no rest.
Dumbbell Hang Clean x 1 (We used 40lbs, adjust as needed)
Dumbbell Front Squat x 1 (40lbs)
Dumbbell Press x 1 (40lbs)
= 1 Round
Perform as many rounds as you can in 60 seconds.
Rest for 60 seconds.
Continue in this manner for 5 minutes.
Work 60 seconds/Rest 60 seconds.
Watch for not going down to parallel on the Dumbbell Front Squat, not pushing the Dumbbells all of the way up on the Dumbbell Press.
How many rounds did you get? Our goal was 30 rounds in 5 minutes.
We did this drill after having done Bench presses, ring push ups, parallel bar push ups and medicine ball push ups. I considered this an “active rest” drill. Headstands require balance, coordination, athleticism, flexibility and strength. Our shoulders were already toast from all of the upper body work.
The goal was to hold the headstand for up to a minute. None of my clients could do it (high school football players). I’ve been practicing headstands for a while and have worked up to a minute plus. It feels great to be flexible, feel more athletic and try new things. If you choose to try this in your bootcamp, emphasize the importance of CONCENTRATION and FOCUS. Give yourself LOTS of room, close your eyes and focus. Ultimately, my goal this summer is to walk on my hands.
Make sure that everyone feels comfortable – some peoples shirts or jackets may reveal too much skin. You can have people partner up and help keep their clothes on (!) and spot them if need be.
KNEES TO FEET AND FEET TO BOX
This is pure brutal athleticism. I’ve done this exercise (knees to feet) in my bootcamps many, many times BUT I added the extra goal of a 20″ box to jump up onto. I’ve never done this double move.
Do 6 of these, then 5, 4, 3, 2, 1. Rest as needed in between sets. Do step ups if needed as you or your clients become fatigued. If you’re at the park, you can do knees to feet followed by feet to park bench (make sure it’s solid – we have concrete benches). This is a VERY advanced move so if your bootcampers are not ready for this, they can do knees to feet, followed by a squat jump. Work up to the advanced movement. Once it becomes easy, increase the height of the box up to 30″ and/or add dumbbells in each hand or wear a weighted vest.
90 POUND DUMBBELL PICKUP ONTO 30″ BOX
How many can you get in 30 seconds? The record was 9 reps.
Pick up a heavy dumbbell with your right hand (we used 90lbs) and place it on top of the box. With your left hand unload the dumbbell and place it on the ground. Do as many as you can in 30 seconds.
Focus on leg strength, grip strength and beware of overusing the lower back. The weight should be heavy enough to make it challenging. No 20lb dumbbells allowed! For women, a 50lb dumbbell or 53lb kettlebell should work nicely. For men, a 90lb dumbbell was medium heavy but honestly, I’d like to use a 110lb dumbbell next time. I want my guys to be really straining, grunting and groaning to get that weight up onto that box.
The other idea that I’ll play with is to raise the height of the box by placing a couple of 45lb bumper plates on top of the box to make it several inches taller.
Marching/Skipping With Straight Arm Hold x 30/30 seconds
Kick Overs x 30/30 seconds
Triceps Kickbacks x 30/30 seconds
Mountain Climbers x 30/30 seconds
Sledgehammer Plank x 30 seconds
= 1 Round
Repeat x 3 rounds for a 13 1/2 minute killer workout.
With this workout, you’ll work your shoulders, triceps, and core. You’ll need flexibility for the kick overs and tons of cardio endurance for the marching/skipping combo and the mountain climbers. Using a sledgehammer for mountain climbers presents an odd angle that will hit your core in a different way.
If there was any skepticism before hand about getting a great workout with a sledgehammer, there is absolutely no skepticism afterwords. Most people find it too difficult to compete 3 rounds of the above without having to stop and rest. The triceps kickbacks and sledgehammer plank exercises are non cardio exercises which are designed to be built in rest stations. But apparently, it’s not enough rest. And this is only level 1 of the sledgehammer workout.
Have a great week!
Leon Melnicenko told me about fellow bootcamp trainer, Karen Rogers of Bootcamp Cheshire who has applied for some funding to launch a local exercise AND nutrition combo after-school club…targeting key-stage 2 children (age 7-11).
In Karen’s words “We’ll launch this into schools with my business anyway but the funding is to provide it to schools in poor socio-economic areas, where families couldn’t afford for their children to attend.”
Karen says “I need VOTES!!! The application has been accepted but we’re now up against 11 other applications and while it’s not only decided on votes, it has an impact.
Any help or other suggestions hugely appreciated -thanks in advance!”
Here’s a fun bootcamp drill for you that blends striking, kicking, focus and hand-eye coordination.
This is a partner drill that can be used as a time filler or as part of a workout.
HOW TO DO IT
In the video below, you’ll see that I have 2 focus mitts on my hands.
When I say “1”, I’ll hold up one mitt, while my partner performs:
- Kick, Kick, Kick
When I say “2”, my partner will perform:
- Kick, Kick, Kick
That’s it in a nutshell.
WAYS TO CHANGE IT UP
- Do a total of 10 “reps” calling out “1” and “2” randomly to keep your partner guessing. Then switch. Your partner holds the focus mitts for 10 reps.
- Add a “3”. Each time you call out “3”, your partner does 3 burpees.
- Call out “1”, “2” and do that combo as 1 non stop rep.
You get the picture.
I’ve used this fun drill for years and my clients never get tired of it as long as I change things up. They love adding striking and kicking to the training as it makes them feel more “bad ass”.
Special thanks to Adela Garcia – my partner in the video. Adela has won the IFBB Pro Ms Fitness Olympia 8 times!
P.S. I’m putting the finishing touches on a brand new workout resource. I’ve been creating and testing these brand new bootcamp drills on myself and my clients for months. I get bored easily so I’m always thinking of new ways to train groups of people with never before seen drills and workouts. Whenever I see the same old workout filled with push ups, squats, situps, etc – it makes me want to puke. Once again, I get bored easily. That’s just me. This new resource should be completed in January 2015. It’ll have pictures, videos and descriptions of these new bootcamp drills. I guarantee you it will put a smile on your face.
20 seconds of non stop heavy breathing at the end of this short video.
As promised in my last post, I shot a video of 2 of my high school athletes doing the new drill I call “#7”. This drill starts with Broad Jump Burpees x 20 yards. The tendency is to take an extra step or 2 at the end of the broad jump as you’ll see in the video. Technically, that’s cheating. But we, yes we (I workout with them) had already done a full strength and conditioning workout prior to this drill. That workout is written out below if you’re interested in seeing it.
The second exercise in this 4 exercise drill was sprints. This is why I like to workout with them. They look like they’re not going full speed to me in the video. If I’m working out with them, they have no choice but to go full speed. After all, they don’t want an old man like me to beat them 🙂 But since I was filming this, I had to watch.
The third exercise was Farmers Walks with uneven kettlebells. One hand holds a 53lb, the other hand holds a 35lb kettlebell. They walk 100 yards. This is awkward but awesome. It’s mental. And that’s what I’m trying to instill in these young men – mental toughness. It’ll help them on the football field, in the classroom and in life.
The fourth and last exercise is Sumo Broad Jumps for 20 yards. You can see that they weren’t really doing this sumo style with legs wide. Oh, well. I don’t think that they cared anymore. If you do this in your bootcamp, you can learn a lot by watching this 2 minute video. What I mean is that you can change things up to better suit your needs.
The athlete that won this extreme conditioning drills time was 2:05, the others was 2:06.
Here is the video:
- Once they complete exercise 2 (the sprints), whoever wins could grab the lighter kettlebells as a “reward” for having won the sprint part of the drill. They other bootcamper has to grab the heavier kettlebells.
- You could have them use just one kettlebell. One hand would hold a kettlebell, the other hand would be empty.
- You could add in more drills, make it shorter (10 yd burpee broad jump, 40 yd sprint, 40 yd farmers walk, and 10 yd sumo broad jump) or make it longer.
- In a big class setting, you could have a circuit training style bootcamp workout going on and then peel away 2 people at a time to do this drill.
Today’s full workout was:
- Warm Up/Stretch
- Sledgehammer warm up/workout x 1 round
- Barbell Deadlifts working up to top sets of 235lbs for 18 reps (them) and 330lbs for 18 reps (me). We were only supposed to get 8-10 reps on the last set but our competitive nature took over 🙂
- Pull Ups Athlete #1 does 10 reps, Athlete #2 does 10 reps, I do 10 reps, 9/9/9, 8/8/8, 7/7/7 all the way down to 1/1/1 and then HANG for as long as possible after that 1 rep. I’ve got my work cut out for me here. Neither of them can do more than 2-3 correct reps. I had them spot each other in order to get full range of motion.
- Extreme Bootcamp Conditioning Drill #7
- Neck Work With A Head Strap and 35lbs for 3 sets of 8-10
- Cool Down/Stretch
– Stay strong!