Today was a fat burning, metabolic boosting workout I used from Alwyn Cosgrove's The New Rules of Lifting. I decided to do one of his Break In workouts and then end it with Kettlebell Swings, a la Tabata intervals.
Deadlift 2 x 15
Step ups paired with Overhead Press 2 x 15
Dumbell Rows paired with Leg Lifts 2 x 15, 2 x 20
Kettlebell Tabata Swings, 8 sets of 20 seconds of swings, 10 seconds of rest.
That was it, short and snappy to boost my metabolism and melt off some fat. This is simply a "feeder workout" per say and the real training session is coming up tomorrow. It will focus on the three powerlifts (squat, bench and deadlift) to really build strength and dense, hard muscle.
For a optimal performance and aestheticism it is important to train in mutliple rep ranges and with a mutlitude of movements. If you just train in the powerlifts or just train heavy it is hard to lean out. If you just train in the high rep, fast paced method as above you are sure to lean out and improve your fitness, but you will never achieve that quality muscle tone. So, like all things it is a balance of different influences for optimal results.
For former fat boys like me, I prefer to alternate between conditioning days such as today and power days. This keeps me lean, fit and strong. Even if I was getting ready for a powerlifting meet I would keep the conditioning sessions in the mix so that my GPP and overall balance remain intact. Today's powerlifters do a lot of sled pulling, car or prowler pushing, and kettlebell lifting to improve GPP (conditioning) and posterior chain strength. The nice things about these workouts is that they actually improve recovery instead of take away from it. This occurs because these workouts do not make you sore and force blood and oxygen into the muscles.
You can become a great powerlifter by just training for strength and power, but odds are you will get fat, bloated, and unhealthy. It isn't worth it for an amateur sport that you do for love instead of money. Plus, you can still be great without gettting fat!
That was it, short and snappy to boost my metabolism and melt off some fat. This is simply a "feeder workout" per say and the real training session is coming up tomorrow. It will focus on the three powerlifts (squat, bench and deadlift) to really build strength and dense, hard muscle.
For a optimal performance and aestheticism it is important to train in mutliple rep ranges and with a mutlitude of movements. If you just train in the powerlifts or just train heavy it is hard to lean out. If you just train in the high rep, fast paced method as above you are sure to lean out and improve your fitness, but you will never achieve that quality muscle tone. So, like all things it is a balance of different influences for optimal results.
For former fat boys like me, I prefer to alternate between conditioning days such as today and power days. This keeps me lean, fit and strong. Even if I was getting ready for a powerlifting meet I would keep the conditioning sessions in the mix so that my GPP and overall balance remain intact. Today's powerlifters do a lot of sled pulling, car or prowler pushing, and kettlebell lifting to improve GPP (conditioning) and posterior chain strength. The nice things about these workouts is that they actually improve recovery instead of take away from it. This occurs because these workouts do not make you sore and force blood and oxygen into the muscles.
You can become a great powerlifter by just training for strength and power, but odds are you will get fat, bloated, and unhealthy. It isn't worth it for an amateur sport that you do for love instead of money. Plus, you can still be great without gettting fat!