Low Tech, High Concept Strength and Conditioning
The basic premise of the workout is a low rep upper body strength move, a high rep upper body strength and conditioning move, and a lower body explosive speed movement for 30 seconds or less. This workout is perfect for days where you really don`t feel like hitting up the gym for whatever reason. The idea behind this low tech workout is that it allows you to "synergize" (yes I just used that word) 2 different types of muscle fibers, and build both conditioning and strength endurance, or the ability to repeatedly lift or press heavy workloads in a short amount of time. The low rep strength work builds up the type 2 or "strength" muscle fibers, while the high rep conditioning work builds up the type 1, or "endurance" muscle fibers. Working both every once in awhile allows you to maintain all aspects of fitness, as well as increase your work capacity. Win-win!
Reasons to stay away from the gym on a beautiful day
I love this low tech workout on Spring/Summer mornings when it`s just too beautiful a day to waste it clanking around some heavy weights, while sweaty dudes in wife beaters grunt through their "hyuge gunz" workout plan and Ke$ha blares over the sound system. Call me old fashioned, but I`d much rather get out in the sun, get a little tan, and enjoy the fresh air with a much nicer choice of scenery before winter sets in. Plus there`s the added benefit that a non gym bunny or iron rat of the opposite sex will notice your efforts during their own morning workout and voila! You've made yourself a new friend:)
The Workout
Perform 3-5 "rounds" of the 3 different exercises
Station 1: Pull-ups: perform with strict form. a single set of 5-6 will do just fine. Weighted pull-ups or muscle-ups can be used if bodyweight only is too easy.
Station 2: Sledgehammer Swings: A very simple and extremely low tech exercise. Swing a sledgehammer at an object or person of your choice(Just kidding!). A used car or tractor tire works incredibly well and can usually be gotten for free from most tire shops. perform any where from 16 to 42 reps total, making sure to switch sides for even development. The goal is to hit the tire as hard as possible as quickly as possible. A good steady rhythm is important. I like to use a sledgehammer for the high rep part, but feel free to adapt as you see fit. Pushups, burpees, or even kipping pullups work just as well.
Station 3: Sprints: A very simple, very low tech exercise, but one I guarantee will build up the legs and burn the fat off if performed like this. If you have a hill, you will be sprinting as fast as you can up to the top, and jogging back to station 1. Keep your sprints between 10 and 30 seconds long. Intensity is important. You must run as if you life depended on it for maximum fat burning effect and release of HGH.
Rest!! Rest 90 seconds between each full round. Remember, all the exercises in each round are to be performed back to back. You will most likely be winded after the sledgehammer portion, but you must resist the temptation to stop. Man or Woman up! You will soon be done anyway.
Final Notes
I hope you enjoy this low tech, high concept workout, and decide to join those of us who have decided to cast-off our indoor gym shackles to enjoy exercising in the great outdoors.
Train Hard
Charles Malina
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