60 laps around the boxing club
120 kettlebell swings
120 upright rows
120 two-hand rope whips
120 kettlebell squats
240 Bulgarian split squats (120 for the left leg, 120 for the right)
... and that was just ONE member's training I assigned and did today with them.
Hello pyramid training, a new found love of mine. It's super easy in explaination so members are quick to catch on to how to do it but because it's also super easy for them to catch on quickly just how ultra intense it is.
Pyramid training simple explaination:
Take three exercises and do 15 reps of each exercise, one after another. Then do 14 reps of each, 13, 12, and so on until you're down to doing only 1 rep of each. Start beginners at 15 reps, advanced at 20. In between each drop in reps, you can add a random cardio exercise -- I had many members do laps around the club.
I initiated the use of pyramid training today when various members I trained today because it was just me managing the club and coaching all members. It also meant I could set each member up with three exercises and for the next 15-20 minutes they'd be preoccupied with doing.
I put several members through pyramid training today and it proved to be quite successful and intense. There wasn't a dry t-shirt at the end of the exercise and members were huffing and puffing -- awesome!!! One of my go-getter members is a girl in her 20's. She's a cute Korean gal who is always up for my training ideas and trains hard. Today I decided to do pyramid training alongside her. We did TWO pyramids actually -- one for upper body and one for lower body [see above exercise list]. After each set number of reps, we did a lap around the boxing club and once we got into the single digits, I randomly yelled out silly little rhymes as I announced what rep we were on.
9...9...9... you're doing MORE than fine!!!
8...8...8... you are great!
7...7...7... this is training Heaven.
6.. 6...6... got nothing for this one but let's go, go, go!
5...5...5... we're still alive!!!
4...4...4... just alittle more.
3...3...3... training hard, you and me.
2...2...2... wow girl, look at you!!!
1...1...1... 1 more then we're done!
Today may be a Sunday -- a weekend day -- but if our boxing club doesn't take the day off than neither does training our members hard and expecting great success from them. I put about a handful of members through pyramid training today and sent them on their way dripping in sweat, knowing full well they had just killed their workout. Good stuff. I may not be changing the minds of tomorrow but I am definitely doing my best at trying to change the bodies of tomorrow. A little bit of hard work never killed anyone -- the hard is what makes it so great.
1 comment:
I'd really like to be member of your club and take advantage of your intensity and caring but I'm headed for the island. It must hurt sometimes.
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