The Evolution Program

[blessed_samurai]

I was noticing how nice the sun felt outside today and realized that pretty soon that summer will be approaching (the shirts start coming off here in about 3 months). I also hear so many people cry, "I hate cardio". Well, I have a confession to make, so do I. So, with GPP (no-cardio cardio), heart rates, strength, and abs in mind I set out to come up with something that doesn't involve me or anyone else treking countless miles doing roadwork or stuck on the treadmill.

So, without further delay, I give you the no-cardio cardio routine.
The breakdown:
Day 1-workout A
Day 2-no-cardio cardio
Day 3-off
Day 4-workout B
Day 5-cardio
Day 6-off
Repeat

*For those of you with nice work capacities can throw in a day of interval training:
400 yard jog warm up
100 yard sprint, 100 yard walk backX5
40 yard sprint, 100 yard jog, 60 yard sprintX3 (1 min RI)
400 yard jog cool down


And here are our movements and set up.

Workout A:
A)squat or front squat:3-5X3-6
B)bench or push press:3-5X3-6
C)seated or bb row(I prefer Pendlay):3-5X3-6
D1)RDL:4X6
D2)Russian twist:4X10

Workout B:
A)20 rep squat:1 set
B1)inc db press:4X12
B2)chins:4Xnear failure
C1)power curl (and press):4X8
C2)cable crunch:4X10

The no-cardio cardio:
A1)db swings:1X25 each arm
A2)overhead plate lunges:1X30 steps
A3)burpees:1X20
A4)sledghammer swings:1X20

30 second rest interval between movements. 2 minute rest between each full circuit. Work up to six circuits each no-cardio cardio day.

*overhead plate lunges done by holding a weight overhead (can be any kind of weight) and doing fast lunges.

*Tire throws can be substitued for sledghammer swings if youd on't have a sledghammer. You'll pick up a tire from the ground, throw it, run over to it, pick it up and repeat for 20 steps.

Questions, comments, criticisms?

[TheMachine]

Pretty decent. Could use some hip dominant unilateral training but basically its complete

[Colucci]

Pretty decent. Could use some hip dominant unilateral training but basically its complete
And I was thinking it could use some posterior chain-dominant ipsilateral work (sorry, that's me whipping out unnecessarily big words for no particular reason, to say the same thing you said).

Seriously though, I think that's focusing on the smaller details, and neglecting the intentions of this routine. Between the RDLs, 20-rep squats, lunges, and sprints, I think specific unilateral training can hold off for 4-6 weeks (the duration of something like this).


::mildly rethorical question, to clarify for others:: But Samurai...what's a Pendlay Row?!? :confused:


Other than that, not too shabby. Strength day, GPP day, Hypertrophy day, Cardio day - certainly a workable program.

[TheMachine]

Actually, we're covering the same thing. :)

And I was thinking it could use some posterior chain-dominant ipsilateral work (sorry, that's me whipping out unnecessarily big words for no particular reason, to say the same thing you said).

Seriously though, I think that's focusing on the smaller details, and neglecting the intentions of this routine. Between the RDLs, 20-rep squats, lunges, and sprints, I think specific unilateral training can hold off for 4-6 weeks (the duration of something like this).


::mildly rethorical question, to clarify for others:: But Samurai...what's a Pendlay Row?!? :confused:


Other than that, not too shabby. Strength day, GPP day, Hypertrophy day, Cardio day - certainly a workable program.