Sport Conditioning - 1000 meter shuttle

Theres a couple ways to go about this workout. Realistically it's not a workout by itself by a 'finisher' at the end of one. Whether it be practice, lifting, or some sort of other training.

Structure is simple enough. Need a field and a stopwatch helps. Unless you want to count in your head.

Theres 5 sprints total. 100 meters (length of field) and back. You can use a football field and run yards instead just know the times will be shorter. Running on the clock. Depending on your starting time is the key here. The whole point is to run on set intervals to strictly limit rest. Remember, the title says CONDITIONING. This is not a speed workout.

Once again, depending on the individuals fitness will determine how long the time is. If we are talking young kids you may want to drop the time to 3 minutes. More conditioned athlete under 2 minutes.

Just for an example here was my workout from yesterday;
-Set my intervals at 1:45.
-Hit start and get running there and back for a total of 200 meters. 
-When the time runs out then that starts my next set. So the faster I run the more rest I get.
-Repeat for a total of 5 times for 1000 meters.
-Takes about 9 minutes.

So really thats about it. Pretty simple right? And its easy enough to do. If you want more of a challenge then add a few or knock down the time. Run 1500 on 2 minutes or 1000 on 1:30 if you're going by mine.

I did this after my heavy leg workout and the hammies were pretty gassed afterwards. Still a good finisher to the day regardless. Give it a shot!

Quick, easy, but intense Kettlebell workout

I havn't put one of these up in awhile but this ones a doozy.

Setup:
-A few heavier kettlebells are needed. Or at least doubled up on the lighter weights.
-If you sweat a lot chalk may be a good idea

Exercises:
Swings (thats it)

Routine:
Perform 20 swings as fast and as hard as you can. Some know this as 'hardstyle'. I just refer to them as quick swings.
Rest for 1 minuter (60 seconds)
Repeat for 5 to 10 rounds.

Notes:
Check your pulse as you do this workout. Its pretty amazing to watch it spike as high as it will. Especially if you hammer a good weight throughout. I had to get the total weight to around 120-140lbs using a mix of 60's, 70's and a single 125lb KB to get some good results. So don't shy away from the heavy stuff.

If you only have the option of lighter KBs then use only pairs and if that doesn't work go with high swings instead or even snatches.

I wrote a brief summary on my first experience with this workout here - http://thebodyforgeaf.com/effects-of-kb-and-interval.html

Enjoy!

Battling Ropes - Arms and Shoulders Conditioning

...because using 'normal' equipment is too maintstream.

Nah, but in all seriousness who like using dumbbells anymore when you can just swing around a 30lb rope? In this case its more a 25ish pounds of 1.5"x50' polyurethane punishment.

Which reminds me, quick shout out to http://www.contractorsrope.com/ for the awesome deals on ropes. If I had any place to recommend anyone to buy their new ropes I would definitely order from these guys. Not only are their prices cheaper but can't beat free shipping on orders of $300 or more. Saved about $60 bones just on that fact alone.

So, anyways, onto the workout-

This vid is me going through a quick circuit using the "Tabata Method" style of interval training.

Heres the skinny;
Each round is 20s of high intensity work with a very short 10s of rest in between.
The workout lasts a total of 8 rounds or 4 minutes in length.
You can do practically ANYTHING for the exercises but be warned there are some pretty exhausting ideas and workouts out there. Try squatting for example....bleack!

With this particular workout I just picked a bunch of random shoulder and arm movements with the rope that is looped around a weighted down box.