Hi Everyone,

I wanted to get some feedback on this workout I made to prepare myself for this football game the day before Thanksgiving that I play every year with a company I used to work for. I played last year, but at that time was still extremely out of shape, and I couldnt walk for the next 4 days. So this year, I want my body to be able to take it, and come out walking just as well as I did before the game!

When making this, I was really focused on explosiveness, yet still acheive a metabolic reaction.

I'd like to get some feedback and see if there are ways I could improve the workout, what things may want to be manipulated in timing, etc...

I know there are quite a few of you who are experienced personal trainers, nutritionists, etc.. so I would really love to hear your thoughts. And I'd like to hear an honest opinion, even if it means tearing into me a bit!

So here it is:

Cardio/Metabolic Conditioning

5 minutes slow speed warmup
5 minutes moderate speed
2 minute max speed
5 minutes moderate speed
2 minute max speed
5 minutes moderate speed
2 minutes max speed
5 minutes moderate speed
5 minutes slow speed cooldown

Strength/Metabolic Conditioning

30 seconds Suspended Lunge with power per leg
30 seconds Incline Press per leg
1 minute suspended V Up
1 minute atomic pushups
30 seconds sprinters starts with power per leg
1 minute deep chest press with tempo

3 sets, 30 second transition, 2 minute set rest.

My plan thus far is to do the All Body XPress workout as usual for one of my strength workouts during the week, and do this workout on my other strength day. In contrast, do you think it'd be more beneficial to do this workout twice a week?

I look forward to your responses.

Thanks,

Justin

Heya Justin,

Dan here from Fitness Anywhere. Thanks a ton for your forum post and would love to add some insight for you but I can not look at it in depth until tomorrow (Tues) is that cool with you?

Cheers,

Dan 

Hi Dan,

Sounds good. No problem at all.

Thanks,

Justin

Hey Dan,

So far, I have mostly been doing the cardio part of this on the treadmill. It has been going well thus far.

I am planning on doing this workout tomorrow morning, but I'll be sure to catch up with you tomorrow perhaps?

Also, one thing I wondered is, is there a particular workout or movement that will aid in boosting more power in my arms, so I can have more throwing power?

Thanks,

Justin

So did the workout today, but regretfully only had time to do 2 sets instead of 3. It's all good though.

It was a pretty killer workout, and the exercises coincidentally transitioned into each other quite smoothly like the single leg squats into the incline press, and the sprinters starts into the deep chest press.

It whooped on me pretty good between the cardio and strength conditioning.

I'll have to invest in a football in the next few weeks and start practicing on the field too so I can prepared in every element.

Thanks,

Justin

Hey Justin!

Sorry for the delay in getting back to you. The team was in Anahiem for the IDEA Fitness Convention and just returned to the office today

The Single arm power will certainly aid in boosting your arm power since alot of power in the upper body comes from the hips and back

Do you have any other questions?

Cheers,

Dan

Hey Dan,

No problem. Yeah I know Fraser was out there, but not sure who all went out there. ;) I'm sure its a blast though. I plan on making it out to an IDEA conference one of these years!

The only other question I really had is, is there anything you can think of that would improve the performance benefit of the workout?