No Weights? No Problem

I found an interesting article by Nick Tumminello, the founder of Performance University. In it he outlines a few different workout regimes for the lower body. What I really liked was that they didn't require weights and instead forced high repetitions in a short period of time. So these would not only work well to integrate into a fully developed workout plan, but also when you're away from your regular training spot.


Here is a sample of one of his workouts:

Leg Complex #1 - Cosgrove Complex

This first complex I learned from some Scottish guy named Alwyn Cosgrove. This is usually the first complex that I throw at most athletes because it's simple to understand, easy to memorize, and involves only one movement — the squat.

Perform the following exercises back to back:

20 seconds of Squats (as fast as possible). Try to get 20 reps.

20 seconds of Squat Jumps (land as quickly as possible). Try to get 10-12 reps.

20 seconds of Isometric Squat Holds (pause at the bottom).

This workout can be done in a very short time with no weights and he claims it'll give you a very intense burn!  Since I'm big on doing full body workouts I'm going to incorporate this into a full body routine as follows:

Series 1

Pullups x 20
Incline pushups + 100 lbs x 6
Glute Bridge + 100 lbs x 20

Rest 2 minutes repeat twice more.

Series 2

Leg Complex 1

20 seconds of Squats (as fast as possible). Try to get 27 reps. (100 lbs on the first, the rest no weight)

20 seconds of Reverse Lunge. Try to get 10-12 reps each leg.

20 seconds of Bulgarian Squats (pause at the bottom) 10 reps each leg.

Rest 2 min. Repeat twice more.

Series 3

Curls 100 lbs negative x 6 reps
Triangle Pushups x 15
Bodysaw x 6

Once over.




If you wanted to make it a complete body weight exercise take out the curls and exchange pullups for chinups and change pushups for dips or simply do more reps of pushups. Last, do single leg glute bridges if a bodyweight glute bridge is too easy.

This should be doable in any hotel room, park or basement so it's really great if you're on the road or just looking to change things up a bit.

UPDATE


The leg workout is an absolute killer! I did use weights for my first set of double leg squats but didn't need to the second and third time. Also, the bonesaw is one of the best ab exercises I've ever done.  Let me know how this works out for you guys in the comments.

Cheers!

Get out the chalk, this workout gone'nd killed me.

Over Training - A common and unknown hindrance to growth

Have you ever been at a point where it seems you keep pushing harder and harder but you can't make any progress? There's a good chance it's due to over training. Over training is when your training regime pushes your body beyond it's ability to recover. Here are some signs to help tell you if you're being affected by it:

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A compulsive need to exercise

as per: http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm


With my new job I've been suffering some of the above. For the most part it's been insomnia, washed out/drained of energy, decrease in performance and a lot of aches and pains! Soon as I felt these coming I decreased my workout routine (I even took a couple weeks off). I also looked into buying a mass gainer (high calorie protein shake) to make sure my body was getting enough energy. The most important thing though will be to get more rest!

So what constitutes as rest?

The big one is sleep. This is when you build muscle and repair tissue right? So it's also the most important for recovery. Try your hardest to get more sleep. When I'm working out really intensely I can need up to 9 hours of sleep! Studies have also shown that when you lack sleep you tend to build fat storage, Yikes!

That's not the only thing we consider rest though. Anything that helps alleviate our day to day stress that's moderate to mild physical activity. ie. going for a light walk, watching tv/movies/playing games, reading, etc etc.  In other words, relaxing and having some leisurely time will help your body recover because it helps to alleviate stress.

Here is some additional reading on the subject:

http://en.wikipedia.org/wiki/Bodybuilding#Overtraining

http://www.tmuscle.com/free_online_article/sports_body_training_performance/youre_overtraining

http://www.muscleandfitness.com/fatigue_fighter_supplements/nutrition/160 Suppliment advice. I'm not into sups but I figure some people reading probably are.