Of WOW


Email me to get a customized program at: nick@outlawfit.com

I. Activation and Pillar Strength

a) TRX Pikes x 10-12 reps

b) Safety Bar Good Mornings x 10-12

c) Ab rollout x 6-8

d) Single Leg Hip Thrust w/ opposite hand on opposite knee x 10-12 each

e) Side Plank w/ Clams x 10 each

II. Dynamic Warm Up

a) High knees for 30 seconds

b) Alternating Step Ups x 10 each leg or 20 total with knee hug on the last 3

c) 30 Jumping Jacks

d) Med ball rotations x 10 each

e) Med ball Over Head reach with side bend x 5 each

f) Reverse lunges with rotations x 5 each

g) Reverse lunges with Over Head reach and side bend x 5 each

III. Power

a) Dynamic Squats at 30% 1 rep max X 4 reps for 4-6 sets

IV. Intervals

4 Sprints

a) Airdyne Bike Sprints at 100% for 20 seconds with 40 seconds recovery

b) Repeat for as long as possible and recover as long as needed.  Each following set, the recovery period was increased.  e.g. 40 seconds after 1st set, 1 minute after 2nd, and 2 minutes after 3rd, etc.

V. Strength

3 sets of each

  1. a) Single Leg Curl x 12

b) Renegade Rows x 10-12 each

Single Set

2. a) Off set loaded sandbag Single Leg RDLs x 4-6 each

b) Off set loaded sandbag SLRDLs x 10 each

c) DB Bench Press 10 reps, followed by 12lb med ball chest pass x 10, 10 lb x10,& 8lb x 10

 

 

 

Full Body Power

Alternating Dead Ball Slams and Box Blast Superset

  
  I like to use these two exercises paired together because they compliment one another.  The slams force production mostly comes from the big flexor muscles of the body (front) and the main muscles of the blasts are the big extensors (back).  Further, each exercise emphasizes one side at a time, lateral/side and rotational muscles.  As you can see, every major muscle is being used.  

   These exercises are quite advanced.  Like with all exercises we have progressions and regressions that allow us to modify each exercise and routine for you.  Sign up to be a member for free and learn the many different applications of these exercises to see how to incorporate this into your training.  Members can access the full workout and print out the PDFs.

Barbell and Sandbag Combo Workouts

Here are some creative ways to combine both the barbell and sandbags to boost your RESULTS, change it up, and to get the most from your training.

Warm Up

Farmer’s Walk with Sandbag

 

30 yards, 15 yds down and 15 yds back

Unilateral Farmer’s Walk with Sandbag

 

15 yds down and back

Sandbag Power Cleans

2 sets of 5 reps

Shouldering with Sandbag

 

Alternating 3 reps each side for a total of 6 resps, complete 2 sets

1 a) Barbell Squats

Perform your prescribed %, reps, and sets as normal.

Week 1:  I start with 65-75%  of my 1 RM for 8-12 reps for 2-4 sets

    b)  Pull Ups or Pull downs

2-4 sets for 8-12 reps

2 a) Front Squats, Sandbag

 

2-4 sets 8-12 reps

   b) Bent Over Sandbag rows

2-4 sets 8-12 reps

Conditioning

Unilateral Farmer’s Carries

2 sets on each shoulder for 15 yds down and back with approximately 1 minute rest between sets.  Keep your rest as short as possible to be able to perform each set with as much symmetry as possible and good posture!

Farmer’s Walk with Sandbag

2 sets for 15 yds down and back with minimal rest between sets.  Only rest as long as you need to recover and perform a quality set.

Guidelines

” I am open to the guidance of synchronicity, and do not let expectations hinder my path.” -Dalai Lama

I will instruct you and teach you in the way you should go; I will counsel you and watch over you. Psalm 32:8

“Just as treasures are uncovered from the earth, so virtue appears from good deeds, and wisdom appears from a pure and peaceful mind.  To walk safely through the maze of human life, one needs the light of wisdom and the guidance of virtue.” -Buddha

These are physical exercise guidelines for optimal health physically and mentally:

The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend that healthy adults under age 65 SHOULD get at LEAST:

Cardio-respiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

  • Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
  • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
  • 20-30 minutes per day is appropriate for neuromotor exercise