This is Brendan. He's my Muay Thai training partner. He's also a founding member of The Pound, our totally bad-ass little fitness club.
Anyways, at our club we continuously pimp the importance of people taking responsibility for their own training. We're happy to offer our milk-laden nipples to newbies. But eventually we want to wean everyone off our swollen teats, and get them researching, developing and refining their OWN training.
With that in mind, Brendan put together a simple circuit-and-round template that can be used as a starting point for making your own workouts. I thought it was a pretty good effort (particularly for a dude with the attention span of an adolescent orgasm!) So without further ado, it's over to the man of the moment—Brendan 'Gunner' Dart . . .
PAIN! That is my prediction for anyone who uses this basic workout plan :)
Step One: Pick a piece of equipment or style of training.
This could be anything (kettlebells, bodyweight, yoga, parkour, kama sutra etc.), it doesn't really matter. But for now we'll use a kettlebell as an example.
Step Two: Pick a few exercises.
We usually pick under six (that's because of Papa Kiz [thefightgeek]—he's an old bastard and struggles to remember any more than four exercises in a row!). And we also try and pick a varied mix of exercises—to keep the body and mind interested :) For now we'll pick four . . .
Snatch
Windmill
Figure 8
Halo
So now we've got our circuit.
Step Three. Pick the rep range.
The range you pick is dependent on the type of exercises you've chosen and what you're trying to achieve. But I think the best way to decide is just to experiment. Have a play with various rep ranges and pick one you like. We'll pick 10 reps of each exercise for our kettlebell workout.
Step Four: Pick the length of the round and recovery period.
Same as above. Have a play with a few different round durations and see how it feels. We're into Muay Thai so we'll go for three minute rounds with a two minute rest between rounds.
[btw If you need a set of free mp3 timers go here.]
Step Five: Pick the number of rounds.
Same directions as the last two steps—have a play and go by feel. We'll stick with the Muay Thai theme again and pick five rounds.
Okay, so what does our freshly baked Dinner of Pain look like?
A Kettlebell workout
- 4 exercises: snatch, windmill, figure eight & halo
- 10 reps of each exercise in a continuously repeating circuit
- 3 minute round, two minute rest
- 5 rounds in total
Damn, I'm getting aroused just thinking about it! Now the beauty of this template is that it allows plenty of room for tweaking. So you can end up creating a lot of very different workouts off the one template! For example, using the same template you could end up with this . . .
A Parkour workout.
- 3 exercises: high drop & roll, lazy vault & cat leap.
- 5 reps per exercise
- 4 minute round, one minute rest
- 10 rounds in total
Or this . . .
A Sexy-time workout.
- 4 exercises: doggie style, bucking bronco, who's your daddy & spanker's delight.
- 30 reps per exercise
- 10 minute round, five minute rest
- 4 rounds in total
Pretty different workouts, huh? I hope that's given you all some ideas for your training. The rest is up to you. Get creative, have a play and develop your very own BEAST workouts.
B.
