Is an easy workout a bad thing?
I found myself asking the same question to David Jack as I prepared to return to the gym after my hiatus. After all, I’m used to the muscle-aching workouts created by masterminds like Alwyn Cosgrove, Todd Durkin, and Martin Rooney, or the insane “new cardio” that is Cardio Strength Training (thanks Dos). I enjoy days at the gym that feel like a workout, but I also like moving and functioning in my every day life. And after nearly two months doing everything but lifting heavy objects, taking my body to complete exhaustion isn’t the goal—or at least not initially. Problem is, too many people who meet with personal trainers for the first time fall victim to the myth of soreness. You go in expecting a good workout, and the trainer knows that. So he (or she) crushes you with volume. Your workout has more layers than a wedding cake, and you leave feeling great.
Until you wake up the next day and can’t move. And the process repeats itself for the next 6 days. Congrats. You just wasted a week and really didn’t accomplish much. There’s a time and place for extreme soreness, but never to the point that it’s counterproductive to your goals. Soreness is part of the game, but it’s not the ultimate goal. And neither is beating up your body so much that you can’t exercise again—physically or mentally—for another week. Remember, frequency is very important to your success, which is why a 3-day total body program is most realistic (and effective) for many people.
All of this brings me back to my workout. On the surface, it’s nothing special. Until you realize that’s the point. After months away my muscles need a jolt, and that’s the goal of the workout. Challenge me, maybe register a “5” on the difficulty scale, and then prepare me for what’s next. Every expert has a design to their program (or they should), which is why professionals are the one’s who should be making programs. (not some 17-year-old Internet “wunderkind” who really know nothing)
The shift in philosophy for my “break-in” period is some isometric work. Easy on the surface, tough when you actually do the work. DJ wants me to focus on muscle contraction and form before we started throwing around maximum weight. But on our current 2-1-2 schedule (two days exercising, one active recovery day, two days exercising), the first day is almost a prelude to the intense bursts of EDT style work I do on day 2.
Here’s a look at the first day (repeated after the off day) of my acclimation period. I’ll have more next week on my experimental ride with The Versus.
Start each workout with a dynamic warmup/mobility/activation of your choice.
THE LAYOUT
A, B rotation: 2 on 1 off (bball day), 2 on, interval cardio/corrective, off
Workout A
Complete the following in superset fashion resting 30 seconds between each exercise and 1 minute between rounds. Perform a total of 3 rounds.
Block A
A1) Elevated split squat iso holds (rear and front leg use steps or big bumper plates)
Hold for 30 seconds on each leg, and then perform 5 to 10 explosive reps.
Tips: Your front leg should be at 90 degrees, trail knee slightly behind your hip, toes straight, torso upright and tall. “Pull” into the hold and tighten glutes, core, shoulders/arms (in running position).
A2) Inverted rows
Hang with full tension in your body for 10 seconds and really activate the entire core, back, legs, head to heel. Rest for 10 seconds and then perform 5 reps squeezing up, quick pause, and “pushing down” to start position.
Block B
Circuit: Complete the following three-exercise circuit three times, resting one minute after each set (1 set = all three exercises)
B1) Pull up hang: 30 seconds
Push your body away from the bar, head in line with neck, try to squeeze chest and open your lats. If this is easy, add additional weight.
B2) Anti-rotation band/cable press: 3 reps of 5 to 10 second holds on each leg
Stand sideways to a band or cable at waist height in a split stance. Pull the band towards your chest and extend arms out in front of your torso (and keep your arms straight. Fight rotation by using your glutes, core, shoulder girdle/back
B3) Lateral lunge: 8 reps on each leg
Pull down, drive up, and push your hips back. Be sure to keep your trail leg straight.
Block C
Perform C1 rest 30 seconds and then perform C2 and rest 60 seconds. Perform 2 sets.
C1) 3 way med ball slams: 30 seconds
Position yourself in a base stance. Then, throw the med ball towards your outside foot, down the middle, and then outside your other foot. Return like a wave back and forth for 30 seconds. Use a reasonable med ball that’s no more than 4 kg.
C2) Fast Feet: 20 seconds
Pretend there’s a line in front of you. Run over and back for 5 seconds, switch your lead foot, and go for an additional 5 seconds. Then perform scissors for 5 seconds and side-to-side hops for 5 final seconds. Move as fast as possible with good form.
