The perfect Workout...

[Chico]

The perfect workout would be something that makes someone have more Power, Strength, Explosiveness, Endurance; by using Plyometrics, Maximal strenght training and Endurance training...
I see lots of workout that don't train all of this, and for me, I would love to improve all I mentioned, not just a little part of it. I'm not good enough to make a workout program, but if someone is good enough for it, please can you take the time to make one that somebody like me could do like 3x a week, and post it on the website. Because I surfed during hours on internet and I found no suitable program, I found a lot of informations on the exercises that improve power, strength, and endurance but I don't know how to put everything together for the best workout.
Thanks

[juggledex]

I imagine this being composed of olympic lifts, sprints, box jumps, tire flips, etc in some awesome circuits.

[cheesedog]

Wow, that's a tall order! The "everything workout"!
Unless you are a beginner, working on to many different things at once will slow your progress down greatly, that's why so many people do programs that work on, say, maximum strength and power for a few weeks, then work on endurance and aerobic capacity for a few weeks.

That being said, I might be able to come up with something for you if you can give me some info:
Do you have any injuries or physical problems, and are you training for any hobbies or sports? Are you just starting out? Do you want to lose fat, gain muscle, or both?

[thebluesman1983]

You might check out what they call "the prison workout" . Its a "burpee" routine created by inmates in high security prisons . Pretty much involves 20 decending sets of burpees(squat-trusts with a push up and jump at the end) in other words 20 then 19 then 18 and so on til you get down to 0. It was created for inmates to be able to defend themselves . Suppose to improve power,speed,agility,and strength. Check it out .

P.S. Legend has it if you could do 20 sets you were considered a MAN. 25 and you were pretty tough . 30 and you were the baddest of the bad.

[Chico]

hi cheesedog
I don't have injuries/physical problems, I am going to start JiuJitsu soon, when the season begins. I never really had a training program, but I do lot of Pushups, Situps, Chinups, Pushups etc. I run 3 times a week.
But I just do them by myself, no program. I know JiuJitsu use lot of strength so lot of cardio. I'd love to have a good program that would help me get more strength/endurance/explosive power. I'm 18 years old 144 pounds, I don't want to lose weight, I'd love to train for what I mentioned above.
thanks

[cheesedog]

You could try something like this--
Monday, Wednesday, and Friday
1. Deadlift, 2-3 sets of 2-3 reps. Immediately after each set of deadlifts do a set of high jumps for 4-6 reps. Jump as high as possible.
2. Do ONE of the following, just rotate through this list, do 2-3 sets of 2-3 reps.
a. Push Press
b. Bench Press
c. Clean and Jerk or Power Clean
3. Do ONE of following, rotate as above for 2-3 x 2-3
a. Bent Row
b. Weighted Pullup
c. Weighted Dips
4. Ab/Core exercise, rotate through, 3 x 5-6 reps
a. Weighted Situp
b. Hyperextensions, weighted if possible
c. Saxon Side Bends
d. Weighted Twist Situps

5. Follow this with a series of sprints. Sprint training will train your body for the anaerobic demands of combat sports. You can do sprints outside, or indoors on a treadmill or elliptical. Rotate through these workouts--
a. 6 sprints of 200 meters (or about 30 seconds on a machine) with 30 seconds at a moderate pace.
b. 4 sprints of 400 meters (or about 2 minutes) with 1 minute slower pace.
c. 2-3 sprints of 800 meters (or about 4 minutes) with 2 minute slower
d. 8-10 sprints done "tabata style", which is 20 seconds hard as possible and 10 seconds rest.

This should cover your strength, explosive power, and anaerobic conditioning.

On the days between, since you've probably already built a good base with the bw exercises you've been doing, you could probably handle something like this--
Muscular Endurance Circuit
1. BW Squats x 20-50, do these as low as possible (ASS-TO-GRASS!!)
2. Pushups x 20-30
3. Pullups or Chinups x 5-15
4. Superman x 20-30
5. Body Rows x 20
6. Twist Crunches x 30-50
Run through as fast as possible, a total of 3-5 times.
7. 3 x of wrestler's bridges, both front and back. Do a back bridge and hold, then a front bridge and hold. Rest and repeat...Don't blow these off because you're tired, they are very important.

Keep in mind that this might be a pretty tough schedule for you, adjust the reps as needed and take a week or two to work into it. And every 4 weeks, take a light week where you drop the amount of weight you lift by about half but do the same# of reps on the weight work, and only do half the reps on the bw work. This should help prevent overtraining. Make sure to eat plenty of protein and get enough sleep.

If you have any question please ask.

[Chico]

very nice man thanks a lot you seem to know the stuff really well!

For the strength training where I do 2-3 reps, should I try to do it at a fast rate or at a slow rate. For exemple, bench press; do I try to do the 3 reps as fast as posible?
And the 2-3 reps will mean the weights will be very heavy, it won't cause hypertrophy?

Muscular Endurance Circuit
1. BW Squats x 20-50, do these as low as possible (ASS-TO-GRASS!!)
2. Pushups x 20-30
3. Pullups or Chinups x 5-15
4. Superman x 20-30
5. Body Rows x 20
6. Twist Crunches x 30-50
Run through as fast as possible, a total of 3-5 times.
7. 3 x of wrestler's bridges, both front and back. Do a back bridge and hold, then a front bridge and hold. Rest and repeat...Don't blow these off because you're tired, they are very important.


I don't understand the ''Run through as fast as possible, a total of 3-5 times''
When do I run when doing this circuit?


thanks again

[cheesedog]

For strength training, always lift as fast as possible, and lower the weight under control (1 or 2 seconds down).

You won't get much, if any, mass building in the 1-4 or 5 rep range unless you eat TONS. The 6-12 rep range is more for hypertrophy, and you still gotta eat lots!

I guess i was a little unclear on the "run through" thing! What I meant was go from one exercise to the next as quick as you can, with as little rest as possible.

[Chico]

oh ok, for a total of 3 to 5 circuits

[Chico]

Do ONE of the following, just rotate through this list, do 2-3 sets of 2-3 reps.
a. Push Press
b. Bench Press
c. Clean and Jerk or Power Clean
3. Do ONE of following, rotate as above for 2-3 x 2-3
a. Bent Row
b. Weighted Pullup
c. Weighted Dips
4. Ab/Core exercise, rotate through, 3 x 5-6 reps
a. Weighted Situp
b. Hyperextensions, weighted if possible
c. Saxon Side Bends
d. Weighted Twist Situps
à

When you say Rotate through this list, is it like, i do bench press monday and push press wednesday and power clean friday? or i do all of them one after another

[cheesedog]

Rotate through means on Monday you would do Push Presses, Bent Row, and Weighted Situps

Then Wednesday you would do Bench Press, Weighted Pullup, and Hyperextensions.

Friday would be Power Clean (or C&J), Weighted Dips, and Saxon Side Bends.

And so on..........

You would always start each session with the deadlifts and high Jumps.

Something to consider for the future would be after you have done this schedule for a few weeks, do the light week I mentioned earlier and then repeat this schedule as is EXCEPT drop the deadlifts and replace with back Squats or Front Squats.

[Chico]

Body rows = Horizontal pullup?
Can you tell me how to correctly do the Wrestler Bridges (Front and Back) please
I search on internet and I see so many form, I don't know wich one to take, some use the neck, some no...

[young_athlete]

also, you may want to check out rosstraining.com, he has several workouts that cover all that you mentioned, plus he has two great books, one of them focuses almost exclusively on body weight

[cheesedog]

Body rows = Horizontal pullup?
Can you tell me how to correctly do the Wrestler Bridges (Front and Back) please
I search on internet and I see so many form, I don't know wich one to take, some use the neck, some no...


Yes, body rows and horizontal pullups are the same thing.
For back bridge only your feet and head touch the floor (well, eventually--at first you'll probably need to assist a bit with your hands) with your stomach arched toward the ceiling. Front bridges are the opposite, you are facing downward. Work carefully into these, straining your neck sucks!


And as young athlete mentioned, Ross Enamait's stuff is EXCELLENT.

[Chico]

Saxon Side Bends
Weighted Twist Situps
Twist Crunches

can anyone explain me those exercises please i've still didn't find what they really are.

thanks

[cheesedog]

Saxon side bends--stand with a Dumbbell held with both hands straight overhead, keeping the DB locked out you bend fron one side to the other. Start with a LIGHT weight!
Weighted Twist situps--holding a DB or weight plate to your chest (easiest),behind your head (harder), or locked out above you (very hard) do a standard situp with your feet anchored. When you reach the top twist your body from left to right, that's one rep. Alternate which side you do first every rep.
Twist Crunches-- the easy version of the exercise above. You don't use a weight or do a full situp, just raise your shoulders off the ground and twist as above.

[thebluesman1983]

No Equipment but a Floor

25 Crunches(arms stretched out above head parallel to ground but not touching )
25 Side Crunches(side not being worked , one arm is to be extended outward from side of body parallel to ground but not touching )
25 Side Crunches Opposing Side (same as above but opposite arm )
25 Reverse Crunches (arms stretched out above head parallel to ground , but not touching )
25 Standard Push-Ups
25 Burpees
25 Calf Raises(heals together (dancer style) , toes pointed outward at 45 degree angle )
25 Jumping Jacks
25 Supermans