AboutBonnie Hardie Expertise I am a personal trainer/boot camp instructor in SouthEast Florida. I am certified in:
personal training,aerobics,nutrition,womens,senior,youth and boot camp fitness.I can answer questions about workouts,sets and reps.Pyramid training,drop sets,etc.I can give suggestions on the best exercises to do for different body parts.Machines vs free weights.Home workouts or gym workouts.I can tell you what to look for when planning to join a gym.
Online Personal Training!!!
www.fitnessgenerator.com/rpbfitcamp
Experience I have been a personal trainer,aerobics instructor,nutrition advisor and boot camp instructor for several years,in South Florida. I generally prefer to train people outdoors in a park setting.The workout outside is just as tough as a gym workout.I can give people a excellent workout using just their bodyweight.I do a bootcamp style class with groups of 5-10 people.
Question Ok, I just thought about grease the groove and decided to maybe make a change in my training program, if one of you already did this or know it's not good please feel free to post. My program would pretty much go like this :
Monday : 1st workout : Conditioning
2nd workout : Max-strength
1 : 1 set Pull-up x 3-5 reps
2 : 1 set Glute-ham-raise x 3-5 reps
3 : 1 set 1-arm-pushups x 3-5 reps
4 : 1 set 1-leg-squat x 3-5 reps
5 : 1 set handstand pushups x 3-5 reps
6 : 1 set calf raises x 15-20 reps
7 : 1 set triceps extensions x 3-5 reps
Thursday : 1st workout : Max-strength (I won't do the movements I do for the static-dynamic of the explosive session later)
2nd workout : Explosive (Here, I'll do some strength movements like 1-leg-squat before knee tucks for exemple, 1 arm-pushups before clap pushups)
3rd workout : Core
Friday : 1st workout : Max strength ''
Saturday : rest
Sunday : Begins back to ''monday''
I incorporate a lot of variety in my strength movements and conditionning and as you saw I won't do any isometrics.
What do you think about it? I got this program's idea by reading this article : http://www.dragondoor.com/articler/mode3/69/
All in all, it says that 1 set of 5 reps everyday instead of 5 sets of 5 reps one day per week would be more beneficial, but i'm wondering if it would be beneficial with so many strength movements. I know that training strength 3 days per week would be better than this program here, but max-strength is not my main goal, I just want to find a way to maximize my strength gains without upping the exercises volume, but the frequency. If you are unsure like me, maybe I could give it a try and write you back.
And by the way, I use weighted vests to add weights to my movements to be in the 1-5 reps range.
Thanks.
Answer Hi Dany-thank you for your question.
It sounds like a good pretty hardcore program to me-it is always good to try different workouts and see what works for you best and what you enjoy the best. Dragondoor.com does some pretty hardcore workouts.Go for it-try it out,if you like the results,keep with it.
Try it out and let me know how you liked it.
Good luck,
bonnie
