Strength Routine Day 1 - Strength-Speed

[Hedgehog Ninja]

Hi guys,

INFINITE INTENSITY ROCKS!

Now that's off my chest here's the routine :p

Strength Routine – Strength-Speed

Warm-up: 5 mins cross-trainer

Pull-ups
3 sets of 5 (45 sec rest between sets)

Dips
3 sets of 5 (45 sec rest)

Chin-ups (wide grip)
3 sets of 5 (60 sec rest)

Dumbbell Front Squat + Push Press Combo
4 sets of 6 (30 sec rest)

One-Arm Dumbbell Bench Press
4 sets of 5 (nondominant arm first, 45-60 second rest)

One-Arm Bent-Over Row
4 sets of 5 (all same as OADBP including weight)

Pistol Squats
3 sets of 3 (left leg first, 30 sec rest)

V-Ups
3 sets of 5 (With medicine ball, 10 sec rest)

Chinnies
25 reps

Superman
60 sec hold – stability ball optional

Finisher: The Plank!
120 sec hold

...

The first day's emphasis is on strength. My next weight/bodyweight routine will have the emphasis on speed-strength.

Thoughts welcome!

[jabcrosshook]

Do you need two lots of squats and two lots of pull ups? Take some out and stick in shoulder presses & deadlifts :)

Just my $0.02 - could be wrong :)

[Sever]

Is that from Ross Enamait's new book?
I'm getting sore just from reading it :eek:

[Hedgehog Ninja]

Jabcrosshook - the Dumbbell Front Squat/Push Press combo is like a shoulder press and squat rolled into one. Some days I will substitute it for a deadlift, although I prefer the total body emphasis of the combo. :)

Only one set of pull-ups - I'm guessing you misread "chinnies" which are actually a core exercise... :)

Thanks for the reply!

Sever - yep, it's from Infinite Intensity. In all seriousness it is a great buy, and this is coming from a cynical skeptic. :D

[jabcrosshook]

Jabcrosshook - the Dumbbell Front Squat/Push Press combo is like a shoulder press and squat rolled into one. Some days I will substitute it for a deadlift, although I prefer the total body emphasis of the combo. :)

I misread - thought it was just a squat. Fair enough, you have shoulder work :o (No biceps curls though ;))

Only one set of pull-ups - I'm guessing you misread "chinnies" which are actually a core exercise... :)

Nope - I was specifically looking at this part...


Pull ups
3 sets of 5 (45 sec rest between sets)


Chin ups (wide grip)
3 sets of 5 (60 sec rest)

I phrased it a bit wrong - meant to say Pull ups AND Chin ups? Is there a need for both?

Thanks for the reply!


No probbies :)

[Hedgehog Ninja]

I see what you're talking about. I'll likely switch to doing 5X5 of either chins or pulls...

While I'm at it I'll change the format for dips as well - after speaking to Ross via email he recommended it, and I feel that I could do more dips, so... :rolleyes:

Thanks again :D