Sunday, September 11, 2011

What path will you choose? As said before this years Conquest site will feature a number of different outlets for all types of fitness and lifting junkies!

Program #1 Conquest Tabata Time (I don't have very much time is not an excuse)

This is a body weight Tabata protocol based workout that will run the course of 2 weeks. It has you training up to 4 times per week. If you can only make it 2 or 3 times a week. No problem!!! Best results will be seen with those individuals who maintain consistency, but sometimes life does not allow for the volume of training we would like to see.

The workout itself will be 16 minutes long in its entirety. The warm up will take you about 15 minutes, if you focus on warming up your body and not your mouth. That's a total of 31 minutes.

Tabata protocol at Conquest will be 8 rounds per exercise of 20 seconds activity followed by 10 seconds of rest in interval style (the original format is only 6 rounds). Tracking results is a must to get the most out of this workout. The first time you do the Tabata workout posted you will go all out and do as many reps as possible in the given time frame with correct technique. At the end of the workout you will find the average score of the 8 rounds and this will give you a Tabata number. This number will be the number you attempt to hold for the next time you do that movement in Tabata protocol for each round. If you are successful then you will bump your Tabata number up by 1 rep and the next time you do that exercise in a workout you will attempt to hold that new number. If you are unsuccessful, then the number you have must be repeated until you can successfully do all 8 rounds and maintain your Tabata number.

Week 1 and Week 2 of 4 day Tabata Routine
Day 1
Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)

Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Day 4
10 meter shuttle/Dips/Double Skips/Sit Under

Program # 2: Athlete Based Strength and Conditioning Based Programming; with Major Peak at Christmas Break
This year we will feature an athlete based strength and conditioning program with major peaks at December 23rd and June 15th.  This is a non-crossfit style conditioning program and designed for those looking to add mass and strength.  There will be some conditioning to the programming, but the predominant focus is on bigger & stronger.
Each phase will last 3weeks and a new phase will begin at the start of the 4th week.  Many exercises will have Time Under Tension numbers associated in order to help facilitate as much growth as possible.  Because the program is a 3 week program, sets in week 1 will be utilized to determine a weight that is appropriate for the given rep range and time under tension prescribed.  This weight will be the weight athletes first set will start at in week 2.  In week 2 athletes will attempt to maintain the new weight found in week 1 for the entirety of the sets.  If there is 1 set remaining and an individual feels he/she is able to handle a higher intensity then they may look for that weight in the final set.  If successful athletes will utilize the new weight to start week 3 at.  If unsuccessful, athletes will start week3 at the week 2 weight and attempt to progressively overload as they work through their sets.
Time Under Tensions are always written as 4 characters eg. 3,1,2,1.  What these characters correspond to is the number of seconds a given phase should take for an individual to complete a portion of the rep.  It is always in the same order. Eccentric(down)/bottom pause/Concentric (up)/Top Pause.  An "X" will always represent explode.
Remember....when training for strength NEVER sacrifice technique for intensity!!!  NEVER!!!
Weeks 1 - 3
Day 1

Strict Overhead Press 4x8-10 (5,1,5,1)
Skull Crushers 4x12 (5,1,5,1)
Dips 4xFailure (No Tempo)
Straight Bar Curls 4x8 (No Tempo)
Swiss Ball Push Ups 4 x Failure (No Tempo)

Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Day 3
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3:  CrossFit Style Conquest Programming
This type of program is an anaerobic conditioning based program.  It utilizes many aspects of the CrossFit system and incorporates other items from other conditioning systems as well.  It offers a different full body workout everyday and participants can count on getting in shape.  It is a positive energy infused, supportive program where participants encourage each other to do their best.  All different levels are welcome and workouts can all be modified to fit the individual attempting it.  New skills are taught on a regular basis.  Looking to challenge yourself?  This is the option for you!

Tuesday Sept 13, 2011
For Time
50 Push Ups
50 Sit Ups
50 Squats
50 Double Unders
*quick and dirty, but will allow those who have been sedentary to get a start and re-awaken others