Spartan Traning and Prison Workouts.
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[quote name='Red Beard']<br />
Ive been looking into continuous training methods notably the 300 rep Spartan workout and various Prison workouts primarily focussing on Bodyweight exercises such as Squats, Chins, Push Ups, Box Jumps etc. There is alot of good stuff on the net about both of these training concepts.<br />
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Anybody know much about this type of training? I need to get away from the big weights and really push myself. Did a 300 rep Prison workout today and fark it nearly killed me...and I had to change some of the exercises to complete the bastard. I couldnt complete the sets of 50 so did two circuits of 25s instead. I will admit my muscular enduarance is kak but I do think this is the best way to improve it. <br />
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I'm a huge fan of these types of workouts Red Beard. In fact, bodyweight exercises are all I do now. I've spent most of my life in the gym, doing heavy squats, deadlifting and bench pressing, you name it. Before I gave up weight training, I was squatting with 350-375 pounds for reps, benching 275 for sets of 8 and deadlifting 450+ for reps at a bodyweight of around 240 pounds. After a severe back injury requiring surgery and extensive physical rehabilitation, I'm off free weights now because I don't want to risk another injury like that. My surgeon told me it was one of the worst disc herniations he had ever seen. I lost most of the feeling in my left leg it was so bad.<br />
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I do a lot of high intensity interval training now, and I feel better than ever. 5 sets of 100 meter sprints followed immediately by a set of burpees is a great workout. Tabata intervals is another. A Tabata workout consists of 20 seconds of an exercise (say burpees) [u]at maximum speed[/u] followed by 10 seconds of rest, repeated for 8 sets, with no rest in between sets. These are the hardest workouts I've ever done. They're called Tabata intervals because Tabata is a Japanese physiologist who compared these intervals to long distance aerobic training in Olympic athletes. He found that the athletes trained using the intervals had a greater anaerobic and aerobic capacities at the end of the study than those who trained using longer, lower intensity methods.<br />
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If you haven't tried these before, start with fewer sets, because you will vomit otherwise. They are brutal. <br />
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I also do a lot of skipping rope (which is an amazing workout on its own) followed immediately by burpees. Pull ups, sit ups, heavy punching bag training are also thrown in for variety.<br />
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Bodyweight training is great. All you need is a little imagination, and you can get just as good a workout, if not better, than you could in the gym. -
Found this video <br />
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[URL]http://joshsgarage.typepad.com/articles/2006/11/frank_miller_mo.html[/URL]
