Punch Harder, move faster, jump higher. The Viking Warrior Program.
Jul/100
This summer its time to tune in your inner athlete, focus on explosive movements with low rest to prepare your body to hit like a mack truck, run hard, and jump higher. Here is the plan for the next 8 weeks.
Monday and Thursday: Punch Harder
- DB Incline Press: 3 x 6,10,15 superset with push-ups to failure on last set: Rest 1 min between sets.
- Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets
- Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets.
- Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets
- Lat Pulldowns superset Reverse Grip Pulldowns: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets
- Dumbbell Rows Triple Drop Set: 3x 6/8/10
- Shoulders Press 3 x 8 superset lateral raises after each set.
- Abs: After each workout and no rest between the exercises
- Crunches: 1 set x 25
- Leg Raises: 1 set x 15
- Rope Crunches: 1 set x 10
After last set, immediately Grab Jump Rope and perform 1 minute of jumps. Rest 1 minute.
Then immediately after last superset Grab Jump Rope and perform 1 minute of jumps. Rest 1 minute.
Take, for example, a 90 lb DB and do 6 reps with right arm, put down and IMMEDIATELY pick up 30% less weight, say 60 lbs and do 8 reps, then reduce by 30% more and rep out until failure. Repeat with left arm. Then immediately Grab Jump Rope after last set of exercise and perform 1 minute of jumps. Even if you trip-up, keep going. The point is to get the heart rate up and keep moving. Rest 1 minute.
Directly after this workout do 20 minutes on bike/treadmill or elliptical.
Tuesday and Friday: Jump Higher
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 | comment |
| Rim jumps | 3×10 | 4×10 | 5×10 | 2×10 | 2 minutes rest between sets |
| Rhythmic
lunge jumps |
3×10 (per leg) | 4×10 | 5×10 | 2×10 | 1 minute rest |
| Depth jump | 3×5 | 4×5 | 5×5 | 2×5 | Use moderate box around 18 inches
2 minutes rest |
| Jump squat | 3×12 | 4×10 | 5×8 | 2×6 | Perform rhythmically and with barbell
2 minutes rest |
| Romanian
Deadlift |
3×6 | 4×5 | 5×4 | 3×3 | The important thing is to add weight to the bar each week
3 minute rest |
| Full Squat | 3×6 | 4×5 | 5×4 | 3×3 | 3 minutes rest |
Wednesday: OFF
Saturday: Low Intensity Cardio
- Do one hour of low intensity cardio like incline walking, elliptical, biking or swimming.
Sunday: High Intensity Cardio
- Do one hour of high intensity cardio like interval sprints, boxing, running, or stairs / hills.
The Viking Road Warrior: Workouts for the traveling man.
May/100
As I write this blog I am sitting in Madrid airport at 3:30 in the morning waiting another 4 hours to check-in to a flight that may or may not actually happen. My food options are slim at best, I have coffee and vending snack to choose from. To top that off, I am working on 32 hours without sleep. To say the least my body is not happy with the change of routine. But does this mean we throw our hard work out the window? I say absolutely not, we have many options to condition and train while on the road, even in an airport on a 36 hour day. Lets go over the rules:
The Workout:
You can do this anywhere, anytime, just do it over the course of your day. Alternate the A and B workouts.
Workout A
A1) Pushups (3×15) 2-0-1
A2) Inverted Row (3×8) 2-0-1
B1) 1-leg Squat (3×8) 3-1-1
B2) Bicycle Crunch (3×30) 2-0-1
C1) Bulgarian Split Squat (3×8) 2-1-1
C2) Elevated Pushup (3×8) 2-0-1
D1) Reaching Lunge (3×8) 2-0-1
D2) Reaching Crunches (3×20) 2-0-1
Workout B
A1) 1-leg Deadlift (3×8) 2-1-1
A2) Chin-up (3×6) 3-0-1
B1) Step-ups (3×12) 3-0-1
B2) Slow Pushup (3×10) 2-2-1
C1) Prisoner Lunge (3×8) 2-1-1
C2) Side Plank (3×20 seconds)
D1) Close-grip Pushups (3×10) 2-0-1
D2) Plank (3×45 seconds)
The Diet:
This is the most important part so try to keep some discipline here.
When most people are removed from their home kitchen, fast food establishments and restaurants become the go-to places for eating quick. Eating on the road becomes a matter of convenience, which can be detrimental to your health and fitness level.
When you initially arrive at your destination, your first stop should be a grocery or convince store. You can pick up things like fruits, canned tuna or chicken, all-natural peanut butter and whole wheat wraps to snack on throughout the day. But most importantly, grab the biggest bottle of water you can find. This way you can sip on water all day long and stay hydrated. If you have a lunch or dinner meeting at a restaurant you can always go for a simple steak with veggies and brown rice or a sweet potato. Of course, in addition to whole foods, supplements and meal replacements can play a critical role while you’re on the road.
If you are really pressed for time, choose a quick and easy option that will deliver what you need such as a Meal replacement bar or protein shake (just make sure you don’t eat again 10 minutes later too). These will give you the protein and other amino acids and nutrients you need to keep your body in an anabolic state, ensuring that your muscles don’t break down while on the road. Plus these are easy to throw into your bag or briefcase before you leave your hotel room – this will guarantee you proper sustenance in any situation.
So now I’m off to do some lunges down the terminal… Stay focused on your goals and you will see the rewards.
Do more pull-ups, stop being a wuss!
Apr/100
Ok nerds, listen up! <Steals your beach ball and takes your girl>…
There are several things you should be able to do as a human, one of the most essential is to pull your bodyweight. In todays society this doesn’t hold much weight, we no longer have to escape from many things, we don’t have to track and hunt our prey. However, this should be no excuse for not being able to pull your own body weight! Anyone familiar with my training techniques will no that bodyweight always comes first! If you can’t do 10 pull-ups you have no business doing dumbbell curls (sorry frat boys). So what can you do about it? Well, lets start bydoing more pull-ups, all kinds of pull-ups.
Here are some programs to help increase your natural bodyweight strength. Be sure to try different variations of grip and tempo as you go.
21′s:
- Grab a 15lb and a 10 lb dumbbell and tuck it between your legs…
- Do 7 pullups with the 15
- Do 7 pullups with the 10
- Do 7 pullups at body weight
- Repeat for 3 sets of 21.
Why are we so Fat?
Apr/101
Today, the majority of americans are overweight or have weight related issues. This is very true in children as well, kids today are exposed to terrible food choices at every corner. We raise our kids to eat poorly then wonder why they are fat. Look at this list compiled by ”Parents Against Junk Food“:
1. Nine out of 10 schools offer junk food to kids.
2. One of every five calories in the American diet is liquid.
3. Researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times.
4. The USDA supplies schools with the same commodity foods as prisons.
5. More than 32% of youths are overweight and nearly 74% are unfit.
6. About 19,000 public schools, 1 in every 5, sell branded food in the cafeteria.
7. Teenagers’ milk consumption decreased by 36% between 1965 and 1996, while soda consumption increased by more than 200%.
8. Vending machines are in 43% of elementary schools and 97% of high schools.
9. Only 29% of adolescents meet the recommended 60 minutes of daily physical activity.
10. In 2003, the Centers for Disease Control declared obesity the most important public health issue in the United States.
These are scary truths, I remember being in grade school and eating pizza and chocolate milk every afternoon. If you are a parent, please take the time to teach your kids about proper nutrition and why it should be important to them. I recommend packing a lunch!
UPDATE: Please click here to sign a petition to get better foods into our schools!
The Math: Less Fat = More Sex
Apr/100
My number one goal of this website is to encourage everyone to get in the best shape they can possibly be in. Sometimes that requires me to lay out the big picture, It only makes sense that endurance and strength are important elements in achieving great sex. Athletes have better sex not only because their bodies are more attractive (leading to more interest by the opposite sex, but also more self esteem making one feel more “sexy”), but also because they have the strength and energy needed for great sex.
So, what can we do now that we have some motivation? Keep it simple!
- Eat clean and take in fewer calories than you expend. Five to seven small meals per day every 2-3 hours. Keep your calories nutrient dense. That means lots of high quality protein, moderate levels of complex carbohydrates and low levels of fat. Stop eating junk food! Every time you go for a cookie, think… “do you want to have sex tonight”?
- Train hard. Progressive resistance training adds lean muscle mass which boosts your metabolism to burn fat faster and it makes you look sexy. Remember…less fat equals more sex.
- Intensive cardio burns calories. And it will keep your metabolism burning faster throughout the day. Keep it fun by adding variety such as biking, spinning, and interval training.
- Supplement for increased strength and recovery. High quality protein, multi-vitamins, E, C and B-Complex along with Glutamine, Creatine and BCAAs are in our arsenal of great bodybuilding supplements.
- Rest. Adequate amounts of sleep aid the muscle building process and go a long way to improving mental functioning.
In a study, men and women interviewed who worked out 3 times a week or more have on average 30% more sex than those who did not.
Get to the gym, be confident, be strong. Do the math!
Be a better biker, without going outside?
Apr/100
I have entered into a bike race to raise money for the National MS Society the MS150, all proceeds will go towards finding a cure and providing aid to patients. This race will be a 150 mile 2 day event and will be a “at your leisure ride”. However, I am vested in this quite a bit (buy a new bike, training, etc.). So I plan on riding as hard as I can and pushing myself over the 2 day span. For more information or to support me, go HERE.
Regardless, the weather in Colorado is very hit and miss and I don’t always have the time to get outside and hit the road on my bike. So here are several interval programs you can do inside on a stationary bike and still push your aerobic cardio. Try sampling these into your regular program to give you a step on on your next bike ride.
Aerobic power 1 (50 minutes)
15 minutes – Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion.
Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 60% of VO2 max.
Aerobic power 2 (49 minutes)
15 minutes – warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down
This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1′ program. You will also gain increments in your anaerobic capacity.
You can expect results after only a couple of training sessions. This program really rocks.
Anaerobic power 1 (50 minutes)
15 minutes – warm up (increasing intensity)
5 x (60sec. maximum intensity + 6 min. recovery)
This program is designed to increase your anaerobic capacity. During the intervals the body is exposed to enormous amounts of anaerobic metabolism. After only a few of these sessions your body will be better to work at an anaerobic environment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts.
This art of training is very exhausting and therefore it should primarily be used for competition preparation.
(source)
Biking for the Brutal!
Ultimate 8 week summer workout plan
Mar/100
Want to get cut up for summer? Show your beach body? Not sure how?
Here is a step by step guide for the next 8 weeks of your life, no get to it!
Workout Fundamentals – Overall Frequency:
The workout frequency for this program is high. This is optimal for burning the most fat. The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle. However, since there are several types of workouts, with varying parameters, a higher frequency is possible.
Muscle Maintenance Workouts:
These workouts should be similar to the ones you would use to build muscle. However, since we are trying to lose as much fat as possible, much of the workout schedule will be used up by other type of workouts. Therefore, it is important to get as much out of each muscle maintenance workout as possible. The goal should be to use heavier weights, and to perform sufficient volume, or total work, to optimally maintain muscle mass.
Progression:
Progression is still just as important as it was when bulking. However, focus on progression through reps & time, rather than increasing the weight. In other words, focus on increasing total reps (sets x reps) for each exercise, or on decreasing the total workout time. Increasing the weight used is still fine & effective, but I think that the using the other two ways is easier during this type of routine.
Exercise Choices:
Use weights that are approximately 85-90% of your 1RM. Note that your relative 1 RM will decrease throughout the workout, as you get fatigued.
Aim to perform a total of 25-35 repetitions for each primary exercise
Keep rest times at 30-90 seconds
Avoid training to failure on compound movements. It is ok to do for isolation exercises, but it isn’t necessary. Avoiding failure is especially important for this program, as the workout frequency will be high.
Many people will automatically include isolation exercise in a “good” routine for summer-cutting. However, in this case, they are not the best choice. The main benefit of isolation exercises are to focus on a specific area which needs more work. This is useful during the previous 8 months of bulking, when the goal is to build muscle & symmetry. Now, the goal is to maintain current muscle mass. Building up specific parts is not a priority.
That said, compound movements will provide the most bang for the buck, and will be the most effective at maintaining muscle mass. A few sets of sets to focus on the arms will not hurt, but drop the lateral raises, flyes, and leg curls.
Circuit Workouts:
The goal for these workouts is to aid with maintaining muscle mass, as well as boosting fat loss. As mentioned before, the amount of fat oxidation depends on the amount of calories burned. As such, the workouts will focus on using compound exercises which use large muscle groups.
Rest times will be short to maintain intensity. The rep ranges used should be in the neighborhood of 8-12 reps. This will allow for sufficient calorie burning, and it will also help to maintain muscle mass.
The Muscle Maintenance Workouts:
Workout A – Pull:
- 10 minute cardio warm-up (rowing machine & low intensity is perfect for this)
- Bent Over Barbell Rows or Seated Cable Rows
- 1 warm-up set – 15-20 reps
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Pullups or Cable Pulldowns
- 1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Reverse Grip Pulldowns or Chins – 3 sets of 5 with 80-85% 1RM
- Barbell or Hammer Curls (optional) – 3 sets of 8
Workout B – Push:
- 10 minute warm-up
- Barbell or Dumbbell Bench Press
- 1 warm-up set – 15-20 reps
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Barbell or Dumbbell Incline Press
- 1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Dumbbell or Barbell Seated Overhead Press – 3 sets of 5 with 80-85% 1RM
- Tricep Pushdowns, Skull crushers, or Close-Grip Bench (optional) – 3 sets of 8
Workout C – Lower Body:
- 2-5 minute warm-up
- Squat or Deadlift (any variation)
1 warm-up set – 15-20 reps
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Straight-Legged Deadlifts or Barbell Lunges
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Reverse Grip Pulldowns or Chins – 3 sets of 5 with 80-85% 1RM
- Standing Calf Raises (optional) – 3 sets of 8 (lower the weight fairly slowly, and pause for 2-3 seconds at the bottom)
The Circuit Workout
The circuit workout will work all of the main muscles in the body. It will be fast paced in order to maximize the benefit. The exercise stations should be close to each other. Choose the exercises that will minimize walking time between stations.
Obviously, this depends on your gym, so exercise choices are flexible. The important thing is not the specific exercise, but that they work similar muscle groups. Thus, if squats and deadlifts are listed, and you want to do power cleans, it is perfectly ok for this workout.
The rest times should be as short as you can handle. The times given are broad to allow for this. If you need more time, that is ok. If you only need 20-30 seconds of rest, then don’t hesitate to keep going.
The Circuit Workout:
- 2-5 minute warm-up. (This can be cardio, bodyweight exercises, dynamic movements, or a mixture.)
- 1st set: Squats, deadlifts, or something similar – 10 reps @ 65-70% of 1RM
- 2nd set: Bench Press, any variation – 10 reps @ 65-70% of 1RM
- 3rd set: Barbell row, any variation – 10 reps @ 65-70% of 1RM
- 4th set: Chins, Pullups, or Pulldowns – 10 reps @ 65-70% of 1RM
- 5th set: Overhead Press, any variation – 10 reps @ 65-70% of 1 RM
- 6th set: Crunches, any variation – 10 reps @ 65-70% of 1 RM
- Rest for 30-120 seconds
Repeat this circuit at least 5 more times. The entire workout should last 20-30 minutes. If you are able to, complete 4-5 more circuits, or as many as you can within 30 minutes. The more circuits you complete, the more total fat will be burned.
Cardio Workouts
High-Intensity Option #1:
- Warm-up for 2-5 minutes at a slow, but gradually increasing pace
- Begin with an all out burst that lasts 15-30 seconds.
- ‘Rest’ at a slower pace for 15-45 seconds
- Repeat the all out burst for 15-30 second
- Rest for 15-45 seconds
Continue for at least 10 minutes (not including the warm-up), and as long as 15 minutes.
High-Intensity Option #2:
- Warm-up for 2-5 minutes, with gradually increasing speed
Exercise at the maximum effort that you can maintain for at least 10 minutes, not counting the warm-up, all the way up to 15 minutes. Adjust pace as necessary.
Alternate Cardio #1 – Moderate-High Intensity Cardio:
- Warm-up for 2-5 minutes, with gradually increasing speed
Exercise at the maximum effort you can maintain for at least 15 minutes, not counting the warm-up, all the way up to 30 minutes. Adjust pace as necessary.
Alternate Cardio #2 – Moderate Intensity:
- Warm-up for 2-5 minutes
Maintain a moderate pace, or 60-70% of maximum heart rate, for at least 30 minutes.
The Workout Schedule (put it all together)
Weeks 1 & 2 – Burn Fat & Maintain Muscle:
- Day 1 – Muscle maintenance workout A
- Day 2 – Muscle maintenance workout C
- Day 3 – Rest
- Day 4 – Cardio
- Day 5 – Circuit Workout
- Day 6 – Cardio
- Day 7 – Muscle maintenance workout B
Weeks 3 & 4 – Same As Week 1 & 2, Just With A Slightly Different Schedule:
- Day 1 – Muscle maintenance workout C
- Day 2 – Rest
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Cardio
- Day 6 – Muscle maintenance workout B
- Day 7 – Muscle maintenance workout A
Weeks 5 & 6 – 1 Extra Rest Day, To Help Prevent Burnout:
- Day 1 – Muscle maintenance workout A
- Day 2 – Muscle maintenance workout C
- Day 3 – Muscle maintenance workout B
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Circuit Workout
- Day 7 – Rest
Week 7 – Max Fat Burn:
- Day 1 – Muscle maintenance workout C
- Day 2 – Muscle maintenance workout A or B
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Cardio
- Day 7 – Circuit Workout
Week 8 – Max Fat Burn:
- Day 1 – Muscle maintenance workout C
- Day 2 – Muscle maintenance workout A or B (different than week 7, day 2)
- Day 3 – Rest
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Cardio
- Day 7 – Circuit Workout
There you have it! this is your plan to get shredded this summer, you have no excuses now. Follow your diet and dont miss a work out I will guarantee you get the results you are after!
This is defiantly viking approved!
This workout was developed by mtguy8787
Post any questions to the comments and I will answer them, enjoy!
A sweet problem…
Mar/100
Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain:
A Princeton University research team has demonstrated that all sweeteners are not equal when it comes to weight gain: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.
In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides. The researchers say the work sheds light on the factors contributing to obesity trends in the United States.
“Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity, but our results make it clear that this just isn’t true, at least under the conditions of our tests,” said psychology professorBart Hoebel, who specializes in the neuroscience of appetite, weight and sugar addiction. “When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they’re becoming obese — every single one, across the board. Even when rats are fed a high-fat diet, you don’t see this; they don’t all gain extra weight.”
read more here
Viking Food List 2010
Dec/090
So with the new year coming, I thought I would do everyone a favor and post some foods that you should throw on your shopping lists. The easiest and most effective way to get the body you want is by changing the foods you eat. It makes sense right? If you put organic, whole, unprocessed foods into your body… your body has nothing left to store as fat because it can use the foods for energy and sustainment. Try weeding out the processed foods in your diet for 2010 and watch the difference in the way you look and feel.
Protein
- Boneless, Skinless Chicken Breast
- Tuna (water packed)
- Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Venison
- Buffalo
- Ostrich
- Protein Powder (Whey, Casein, Soy, Egg)
- Eggs
- Low or Non-Fat Cottage cheese, Ricotta
- Low fat or Non fat Yogurt
- Ribeye Steaks or Roast
- Top Round Steaks or Roast (stew meat, London broil, Stir fry)
- Top Sirloin (Sirloin Top Butt)
- Beef Tenderloin (filet mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Stir Fry, Fajitas)
- Eye of Round (Cube meat, Stew meat, Bottom Round)
- Ground Turkey
- Turkey Breast slices or cutlets (*no processed deli or sandwich meats)
Complex Carbs
- Oatmeal (Old fashioned, Quick oats, Irish steal cut)
- Sweet Potatoes, Yams
- Brown rice
- Ezekial bread
- Whole wheat bread
Fibrous Carbs
- Green Leafy lettuce (red, green, romaine)
- Broccoli
- Asparagus
- String Beans
- Spinach
- Bell Peppers (Green or Red)
- Brussels Sprouts
- Cauliflower
- Cabbage
- Celery
- Cucumber
- Carrots
- Eggplant
- Onions
- Pumpkin
- Garlic
- Tomatoes
- Zucchini
Fruit
- bananas, oranges, apples, grapefruit,
- peaches, strawberries, blueberries,
- rasberries, lemons or limes
Healthy Fats
- Natural Style Peanut Butter
- Olive oil, Safflower oil
- Flaxseed oil
- Fish Oil
- Nuts (almonds, walnuts)
- Avocado
Dairy
- Eggs
- Low of Non-Fat cottage cheese, Ricotta
- Low or non-fat milk
- Low fat or non-fat yogurt
Misc
- Mustard
- Garlic
- Iced tea
- Mushrooms
- Herbal tea
- Onions
- Dry seasonings (Herbal, etc.)
- Scallions
- Lemon
- Salt
- Pepper
The Viking Workout!
Oct/091
While reading through recent crossfit excersices, I stumbled upon one I just had to post. I give you the Viking battle workout: 
- Row to shore: 1000m
- Run to battle: 800m
- Scale Walls: 50 Pull-ups
- Heave over ramparts: 50 Wall Balls (20#)
- Throw Blows: 100 Push-ups
- Run Back to boat: 800m
- Row Home with booty: 1000m
Do these exercises in sequence with as little rest as possible. Try to see how fast you can finish using correct form. Post a comment with your time, let’s see who’s battle ready!
