Hey Christian,
Ive been waiting to see this since i read about canadian ascending descending training. I wanted to post my new workout, and I know you are doing a guest forum on t-mag but i couldnt wait. I list a kind of movement and choose one of the variations, switching every two weeks.
Monday
Running-1 min between reps for every ten meters, 1 min per rep between sets, add 5m per week, taking 5 off in week 4. The first set is done from a 3pt stance, the second with a lying start.
2x5x45m
Weights-For a warm up I choose a high rep DB exercise and go until I get 50 reps, this gets my blood flowing nicely, I do 5 reps at a time, rest 15 sec and continue until I get the 50 reps on both mon and fri. I use the same exercise for the entire week, but change each week between DB Snatch, DB Clean and Press, DB Swings, DB Swing Snatch, DB Squat Pull. For weights I use a uniform rest of 2 min.
1)Snatch Movement-Start w/ 5 reps, build up to 3 rep max
A)From Floor
B)From blocks below knees
C)From blocks above knees
2)Snatch Deadlift Movement-Start with 3 reps, build to 3 rep max
A)From Floor
B)From Blocks Below Knees
C)From Blocks above knees
D)From Podium
E)Eccentric Deadlift
3)Hip Extension Movement-start with 3 reps, build to 3 rep max
A)Stiff Leg Deadlift
B)Single Leg Stiff Leg Deadlift
C)Keystone Deadlift
D)Single Leg Key Stong Deadlift
E)Good Mornings(i like these the most)
Here I take a ten minute break before moving on to the next part
4)Pressing Movement-Start with 3 reps, build to 3 rep max
A)Bench Press
B)Incline Bench Press
C)Military Press
D)DB Versions of the above
5)Tricep Movement-3x5
A)Overhead Extension
B)Press Down
C)Skill Crusher
6)Lat Movement-3x5
A)DB Row
B)BB Row
C)Underhand Grip BB Row
Tues
Plyometrics-2 min between sets and exercises
1)Alt. Landings-3x10
2)SLJ-5x1
3)Box Jumps-3x8(1st set both legs, 2nd left, 3rd right)
4)Alt. Landings Push Ups-3x19
Conditioning-I use the card game w/ 15 sec rest and work time is determined by the card drawn. I go through the whole deck for each exercise, Joker=15sec, Ace=14, King=13, Queen=12, Jack=11, etc…
1)Star Jumps
2)Squat Thrusts
3)Hip Thrusts
4)Mountain Climbers
Wed
Plyometrics
1)Bounding-3x30m
Running
1)2x5 hills
2)3x25m
Extra Work-2min between sets
1)Hypers-3x8
2)Reverse Hypers-3x6
3)Glute Ham Raises-3x6
Conditioning-Card Game
1)Clap Push Ups
2)Pull-Ups
3)Dips
Thursday
Rest
Friday
Running-Same as Monday
Weights
1)Clean Movement-Start with 5 reps, build to 3 rep max
A)From Floor
B)From Blocks Below Knees
C)From Blocks Above Knees
2)Clean Pull-Start with 5 reps, build to 3 rep max
A)From Floor
B)From Blocks Below Knees
C)From Blocks above knees
3)Squat Movement-Start with 5 reps, build to 3 rep max
A)Box Squat
B)1/4 Squat
C)Single Leg 1/4 Squat
D)Front Squat
E)Olympic Squat
4)Explosive Movement-3x6
A)Jump Squat
B)Vertical Leap Snatch Grip
10 min break
5)Jerk Movement-Start with 3 reps, build to 3 rep max
A)Split
B)Power
6)Push Press-Start with 3 reps, build to 3 rep max
A)In front of neck
B)Behind Neck
Sat
Plyometrics-2 min between sets and exercises
1)Standing Triple Jump-5x1
2)Depth Jumps-3x8
3)Tuck Jumps-3x10
4)Depth Push-Ups-3x6
Conditioning-I use a weighted vest with this, I normally like to load it up pretty heavily. I perform the following exercises supersetted and with a minute between sets and do each 5 times
1)Stair Jumps(I jump up as many stairs at a time)
2)Bunny Hops(Hop up two steps at a time)
3)Step Up Jumps
4)Counter Jumps
5)Two Step Jumps(take two steps, then jump as high as possible)
6)Clap Push Ups
7)Pull Ups
