Where do these workouts come from?
The short answer is that they are a combination of various workout methods intended to increase
strength and power while building anaerobic and aerobic stamina. They are random to the point that
the same workout is not done twice but will use similar exercises to both train and confuse muscular
and neurological systems.
The purpose of these workouts is to create a strong all around athlete that can do very well in various
sports and other physical activities.
What is the exercise format?
Strength--The primary goal with this type of workout is to gain muscular and connective tissue
strength. Weight is higher, repetitions are lower, and workouts are more deliberate for specific
muscle groups.
Power--The primary goal with this type of workout is to gain muscular endurance through higher
more explosive repetitions exercises that work out multiple muscle groups in a given exercise.
Cardiovascular and respiratory endurance will also increase in these workouts.
Endurance--The primary goal with this type or workout is in increase cardiovascular and respiratory
endurance. These workouts will usually be longer and more energy depleting.
Circuit--In this type of workout, one will rotate exercises between sets completing a group of
exercises during as single set of the workout.
Progression--In this type of workout one will complete all sets of each exercise prior to moving on to
the next.
Bodyweight--Just use your bodyweight and no additional weights. A person should be able to finish
all repetitions of all sets of the exercise.
Increasing Weight--With each set increase the amount of weight used. A person should either barely
complete or fail at the end of the last set of the exercise.
Decreasing Weight--With each set decrease the amount of weight used. A person should either barely
complete or fail at the end of the last set of the exercise.
Level Weight--Use the same amount of weight for all sets in an exercise. A person should be able to
finish all repetitions of all sets of the exercise.
How much weight should I use?
The amount of weight is intentionally not posted. Workouts should be scaled to each person’s
individual ability while pushing the body to its absolute limits both mentally and physically.
What about diet?
Spread your meals out to four or five times a day and eat lots of healthy foods such as lean meats,
fruits, and vegetables while cutting back on empty calories such as starches, breads and refined foods
such as sugars and sodium. I personally follow the book “The Paleo Diet for Athletes” and have had
great success in my personal fitness goals.
How do you do each exercise?
Coming soon!
The short answer is that they are a combination of various workout methods intended to increase
strength and power while building anaerobic and aerobic stamina. They are random to the point that
the same workout is not done twice but will use similar exercises to both train and confuse muscular
and neurological systems.
The purpose of these workouts is to create a strong all around athlete that can do very well in various
sports and other physical activities.
What is the exercise format?
Strength--The primary goal with this type of workout is to gain muscular and connective tissue
strength. Weight is higher, repetitions are lower, and workouts are more deliberate for specific
muscle groups.
Power--The primary goal with this type of workout is to gain muscular endurance through higher
more explosive repetitions exercises that work out multiple muscle groups in a given exercise.
Cardiovascular and respiratory endurance will also increase in these workouts.
Endurance--The primary goal with this type or workout is in increase cardiovascular and respiratory
endurance. These workouts will usually be longer and more energy depleting.
Circuit--In this type of workout, one will rotate exercises between sets completing a group of
exercises during as single set of the workout.
Progression--In this type of workout one will complete all sets of each exercise prior to moving on to
the next.
Bodyweight--Just use your bodyweight and no additional weights. A person should be able to finish
all repetitions of all sets of the exercise.
Increasing Weight--With each set increase the amount of weight used. A person should either barely
complete or fail at the end of the last set of the exercise.
Decreasing Weight--With each set decrease the amount of weight used. A person should either barely
complete or fail at the end of the last set of the exercise.
Level Weight--Use the same amount of weight for all sets in an exercise. A person should be able to
finish all repetitions of all sets of the exercise.
How much weight should I use?
The amount of weight is intentionally not posted. Workouts should be scaled to each person’s
individual ability while pushing the body to its absolute limits both mentally and physically.
What about diet?
Spread your meals out to four or five times a day and eat lots of healthy foods such as lean meats,
fruits, and vegetables while cutting back on empty calories such as starches, breads and refined foods
such as sugars and sodium. I personally follow the book “The Paleo Diet for Athletes” and have had
great success in my personal fitness goals.
How do you do each exercise?
Coming soon!
_____________________________________________________________________________
 | |  | |  | |  | |  |
_____________________________________________________________________________
© 2008-2010 Retribution Fitness all rights reserved