5 years ago

Expand the Tank 8


tank

Workout #1 – Aerobic Developement

 Jump Rope – an old school conditioning tool that still works wonders.  Spin a rope around a few days each week.  Get the rhythm down first and then play around with some variables like single leg, side to side hops, fwd/bck, circling, alternating feet, crossovers, etc.

  • Week 1: 10 minutes
  • Week 2: 12 minutes
  • Week 3: 16 minutes
  • Week 4:  20 minutes

Workout #2 – Improve Work Capacity

 Neverending Rope Pulls – This is another gem from John Brookfield.  You can use a 50′ or 100′ rope.  Longer will provide more resistance, but its up to you and what you have available.  Simply wrap the rope around a post and pull.  Once you get to the end of the rope, re-wrap it and continue.  The more times you wrap the rope, the more resistance you will have during your pull.

Various types of pulls:  Seated, over your shoulder, Sideways pulling across your body, Facing forward pulling thru your legs, lying on your side, plank positions, etc.

  • Week 1: 1/4 mile (13 lengths of 100′ rope)
  • Week 2: 1/2 mile (26 lengths of 100′ rope)
  • Week 3: 3/4 mile (39 lengths of 100′ rope)
  • Week 4: 1 mile (53 lengths of 100′ rope)

Workout #3 – Strength Endurance – Complexes – Circuits

5 Round Fight

Rounds 1, 3, 5

1a. Circle Shuffles (light and fast for 10sec)
1b. Rope Sidewinders (light and fast for 10sec)
1c. Sit Thrus (light and fast for 10sec)
1d. repeat

Rounds 2, 4

1a. Skips for Height (explosive as possible for 10sec)
1b. Tsunami Waves (explosive as possible for 10sec)
1c. Sled Drives (explosive as possible for 10sec)
1d. repeat

  • Week 1: 10 ON, 20 OFF for 5 minutes
  • Week 2: 10 ON, 16 OFF for 5 minutes
  • Week 3: 10 ON, 12 OFF for 5 minutes
  • Week 4: 10 ON, 10 OFF for 5 minutes
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