Everyone's heard the saying that it's not the amount of time you put into something as much as it's the quality of work you put into the time you have. That's the idea with something I call "Bandit Training". My belief is high intensity, short duration, functional movements that require very little (if anything) in the way of equipment. Every Thursday I'll be posting a weekly Bandit workout to my blog at Patch. The game plan will be to find time to fit it in 3 x each week prior to the next session coming out. It may take a few weeks to become familiar with my terminology but, should you have any questions, all you need to do is ask. If you're an early am runner, you'll find Bandits posted in chalk, on the sidewalk in front of my gym (23446 Woodward) every M W and F. I call them Bandits on the Run. They're free and you'll usually find several people out there knocking them out at the same time, so you don't have to suffer alone. So, please take 20-40 minutes a couple of times each week. You'll be amazed at how much you'll get out of it. Again, training was never meant to be about time. Get in, get it done and get out. That being said, here's Bandit 8/15...
- Always warm up for 5 minutes prior to participating in any type of training session.
- Pushups, of any kind, x 12
- Deep squats, body weight, x 12
- Repeat by doing 10 of each, 8, 6, 4 and 2
- Do some sort of cardiovascular activity (Run, power walk, bike, etc) for 5-10 minutes
- Repeact the "ladder" above but do the odd #'s. 11 of each, 9, 7, 5, 3 and 1
- Stretch
- Keep track of how long it takes you to do this routine. Try to improve your time each session.
