Fat Blaster 16

I do a number of various circuits like the one below. I started doing workouts similar to these in 1995 to spice up my lifting routine and get a challenge. Recently, crossfit and turbulence training among others, have become popular. Also, a number of "no rest" circuits have been inspired from the movie 300 http://www.squidoo.com/Bodyweight500Workout From what I have read, this workout is similar to those types of workouts. I add one little twist though. In between each weight lifting set, I like to do some form of sprint cardio to keep my heart rate sky high. Today my cardio sets were either the Nordic Track Ski machine or burpees. Other times I like to do jump rope, run, or bike. The common theme with my circuit workouts are 1) No rest in between sets 2) Alternate one lifting set with one sprint cardio set 3) All lifting sets must be multi joint, large muscle group exercises.

To put the final cherry on top, I usually run, bike, or do the elliptical for 15min - 1hour. These workouts are a fantastic way to lose fat, increase metabolism, build full body functional strength, enhance cardo-respiratory function, and develop mental toughness.

1. Nordic Track Ski = 4:00


2. Dips = 24


3. Burpees = 15


4. Wide Grip Pullups = 8


5. Nordic Track Ski = 2:00


6. Planks = 1:30


7. Burpees = 15


8. Close Grip Pullups = 12


9. Nordic Track Ski = 2:00


10. Incline Dumbell Press = 66LB x 8


11. Burpees = 15


12. Power Clean, Jerk, Push Press Dumbells = 36LB x 6


13. Nordic Track Ski = 2:00


14. Close Grip Pullups = 11


15. Burpees = 15


16. Standing Shoulder Press = 75LB x 8

Total Circuit Time = 25:00

Then immediately after the circuit

Bike Trainer = 40:00

Importance of Power to Weight Ratio Training

1 aspect of training as I prepare for Ironman Wisconsin 2009 is improving my power to weight ratio. During Lance Armstrong's run to 7 straight TDF championships, one of the main things that set him apart from his main rivals was his superior power to weight ratio on steep mountain climbs. In other words, his relationship between his maximum sustainable pedaling power output and his body weight was greater than his competitors. That gave him a number of advantages, one being the ability to pull away when gradients of hills increased(http://www.pezcyclingnews.com/?pg=fullstory&id=6121). What can I learn from Lance? How can I increase my own power to weight ratio? The first and easiest way is to lower my body weight. Specifically, I need to be about 167 LBS while retaining all of my leg strength and power by next September. I currently weigh about 178. The other way to improve my ratio is to increase my maximum sustainable pedaling power. This can be acomplished by strength intervals (at varied cadences) while pushing larger gears on my Bike Trainer. Also something I will be doing to increase overall leg strength is lower body strength training. The idea in my mind is to have a combination Schwarzenegger type leg strength while being disgustingly lean. This would make for a nasty combination to combat the hills of Ironman Wisconsin.

To take a step back for a second, I do realize that leg strength alone is useless in an Ironman type of endurance event without the ability to push the pedals for a very long time (IE. endurance). But when combining a very strong power to weight ratio with superior endurance, those are ingredients for a very strong Ironman bike leg. This type of training is inspired by Iowa Wrestling Coach Tom Brands. I want to produce the very best product to race the Ironman in September. In order to do this, I must leave no stone unturned. Tom Brands once described the ideal training peak and mindset for his wrestlers as "Bulletproof". That is the idea I have in mind for my training and condition this September.





With the Idea of power to weight ratio in my head, here was my workout for today:


Lift

• Squats= 220 x 12reps
• Front Squats= 105 x 12reps
• Dumbell Dead Lifts= 56(each hand) x 15reps
• Swiss Ball Hamstring Curls= body wt x 25reps
• One Legged Calf Extensions= body wt x 12reps

Bike Trainer

• 1:30:00
• 100 RPM