I like the Thomas Kurz stuff, but he is such a confusing writer (at least to me). So, I've tried to put down the gist of what I've gotten from his articles at http://stadion.com/. Let me know what you think of this workout. It's a how I interpret his long-term training program (e.g. goals to work throughout your whole life). When you can hit the benchmarks in all exercises you can move to the next phase. Allow at least a day's rest in between strength training. Phase I: - Run (benchmark: 3000m in 12 min) - Situps (benchmark: 500 reps) - Bodyweight Back Extensions (No more than 30 reps at a time. No benchmark right now) - Bodyweight squat (No benchmark right now) - Pushups (no benchmark - work to get up to 200 reps) Phase II: - Continue to run (at previous benchmark) - Continue situps (at previous benchark) - Continue bodyweight squats (No benchmark right now) - Back extensions (add weight. When you can do 30 reps with an extra 2/3 bodyweight, go to Phase III. - Pushups (no benchmark - work to get up to 200 reps) Phase III: - Continue to run (at previous benchmark) - Continue situps (at previous benchark) - Squats with bar (benchmark: 1x bodyweight on bar for 5 - 6 reps) - Replace back extensions with Good Morning with bar (benchmark: 2/3 bodyweight on bar. Do no more than this, otherwise it is too much weight) - Pushups (no benchmark - work to get up to 200 reps) Phase IV: - Continue to run (at previous benchmark) - Continue situps (at previous benchark) - Squats with bar (benchmark: 1x bodyweight on bar for 5 - 6 reps) - Replace Good Morning with Deadlifts (benchmark: 2x bodyweight for 1 - 2 reps) - Pushups (no benchmark - work to get up to 200 reps) Phase V: - Continue to run (at previous benchmark) - Continue situps (at previous benchark) - Squats with bar (previous benchmark) - Deadlifts (previous benchmark) - Hanging Leg Raises (hang on high bar, raise both legs to bar with back straight) (benchmark: 10 reps) - Bodyweight Lying leg raises (no benchmark) - Pushups (no benchmark - work to get up to 200 reps) Phase VI: - Continue to run (at previous benchmark) - Continue situps (at previous benchark) - Squats with bar (previous benchmark) - Deadlifts (previous benchmark) - Hanging Leg Raises (previous benchmark) - Lying Leg Raises (first without weight, next with ankle weights, finally with iron boots) - Abductor Flyes (match the reps and weight to what you can do with lying leg raises) - Pushups (no benchmark - work to get up to 200 reps) Other exercises to mix in: The following are other exercises to mix in to strengthen your hands, wrists, and feet: - Crumpling papers, - Kneading silly putty, - Rolling up a weight on a string using overhand and underhand grips, - Twisting the forearm (pronating and supinating) with one-sided dumbbells, bending the wrist while holding a one-sided dumbbell in a hammer grip and in an ice-pick grip. - Crumple papers or rugs with the toes, - Move across the floor by curling your feet, - Do heel raises (straight, on the outside toes, and on the inside of the big toe), - Do toe raises against resistance (straight, and rotated in and out).
