Training Economy How To Maximize Your Time In The Gym

Like many things in life there is a high and low road toward attaining a goal, especially in the gym. Perhaps the top reason people don't exercise consistently, is they complain they don't have enough time to do it. Usually, the first thought that comes to mind is Bullshit! I don't say that to them, instead I ask what their workout consist of and usually its a long drawn out story of one hour of cardio and another hour of strength training. OK, I may be I'm exaggerating by thirty minutes, but the strength part usually consist of a lot isolation exercises like leg curls, lat pull down, crunches, etc. Believe it or not, there are people who think if a workout doesn't last at least a hour and a half its not worth doing. No wander many struggle to workout, if a workout takes that long the intensity is either too low, too many rest periods are being taken or just poor exercise programming.

A year ago, I learned a term called Training Economy from Joe Defranco of Defranco Training Systems. Training economy means choosing exercises and training methods that give you the quickest results in the shortest time possible. Its important to know that ALL EXERCISES WERE NOT CREATED EQUAL. For example, the deadlift is a "economical" exercise because it works a TON of muscle groups at once. Deadlifting works the low back, glutes, hamstrings, quads, forearms, upper back and traps. This one exercise can literally take the place of a dozen less productive exercises.

Hopefully, this example helps you to realize that making the proper exercise selection can drastically cut down on the time you spend in the gym. Don't be like the gym members I see wasting valuable time in the gym doing concentration curls, leg extensions, tricep kick back wonder why they see little if any change in their fitness or physique.

W.O.D (Workout Of The Day)

3 Rounds for Time:
400 meter run (is .25 distance on treadmill if used)
Kettlebell swing x 21 reps: men 52lbs; women 36lbs
Pull-ups x 12

Post time:

Workout of the Week

Discipline really means our ability to get ourselves to do things when we don't want to.
- Arden Mahlberg

WOD (Workout of the Week)

For Time:

25 Walking Lunge Steps
20 Pull-ups or Jumping Pull-ups
50 Box jumps 20 inch box if able
20 Double unders or Single jumps w/ jump rope
25 Dips
20 Knee Raises
30 Kettlebell Swings
30 Sit-ups
20 Single-Leg Push ups
25 Back Extensions
30 Dumbbell Squat to Overhead Press: men 45lbs Women 25lbs

Post your time:

5 Bodyweight Exercises You Should Be Doing But Probabily Are Not

There are literally hundreds of tools to strengthen and condition the human body. They range from barbells, kettlebells, dumbbells, resistance bands, treadmills, ellipticals and so forth. We are always in persuit of the hottest gadget to help us reach our fitness goal(s). Now don't get me wrong I like new training tools just like the next person, but I think at times we forget the greatest piece of fitness equipment is our body. Some of the fittest people on the planet have learned to use their bodies as tools to accomplish great physical feats and awesome physiques. The first people that come to mind are gymnasts, marital artists and the military. Many of these guys build their fitness programs around squats, lunges, push-ups, running and rope climbing. Many of these exercises require very little space and almost no equipment at all. So without further adu, I like to present you with five body weight exercises you should regularly have in your strength and conditioning program.

1. Jump Rope
Jumping rope is a great conditioning exercise. It will not only build stamina, but many other physical skills such as coordination, speed, power and agility. There are so many ways to jump rope that the variations are only limited by the imagination. Some examples are single leg jumps, two feet hops, double unders and high knee jumps. If you really want to see some intensive jump roping watch one of Rocky's movies or attend a jump rope competition. Here is a quick fact, did you know that ten minutes of jump rope equals about 30 minutes of jogging? It's true, jumping rope is a very time efficient method of conditioning.

2. Pull/Chin-ups
Anybody and everybody who knows me knows how passionate I am about this exercise. It is in my opinion the best upper body exercise you can do. Many people don't do it, well because its hard, but none the less necessary to learn. It strengthens the muscles of the back, chest, arms and stomach. To be able to do between 10-20 repetitions of chin/pull-ups put you in a elite level of strength. There are many variations of this exercise. For those, who are not able perform this exercise there are machines and bands that make it easier to do.

3. Single Leg Squats aka Pistols
This is another exercise that has many benefits. Before explaining how to do it, I would like to mention what you develop as result of performing this movement. You develop balance, phenomenal leg and core strength; the ability to run faster and jump higher. This exercise is performed basically by balancing on one leg and squatting as far to the ground as you can and standing back up. Its easier said then done. A easier way to accomplish this is by having a bench behind you to sit on to avoid the fear of falling.

4. Ab Roll out
The ab wheel has been around for a long time and is still probably the best invention to develop the core (abdominal, obliques and lower back). It can be bought at your local sporting goods store. All you do is hold the handles with your hands while starting in a kneeling fashion. While maintaining a flat back you will roll the wheel out in front of you as far as possible and return to your starting point, then repeat. I personally own two and my favorite is the power wheel developed by Jon Hinds from www.monkeybargym.com.

5. Hindu Push-ups
I first learned of this exercise from Matt Furey in this book called, "Combat Conditioning." It works all major muscle groups such as the legs, back, chest, shoulders, arms and stomach. Start with your feet wide apart, but up and head looking back at your heels. The legs remain straight throughout the exercise. Lower you hips and bend your arms. Finish with head up and back arched. Your hips should almost touch the floor. Now, keep your arms straight and push back to the starting position.

There you have it, my top five body weight exercises you should include in your fitness program. Any of the exercises can be seen on YouTube if your a visual person and like to see how these exercises are performed. Give them a try and watch how your fitness level takes a turn for the better.