Chicks Training Tips: Creating Regular Workouts

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Written by: Carolyn Parker
GSquatIt’s incredibly beneficial for all adventurers to be introduced to new movements and concepts for training, and initially implementing these in a regular workout in almost any fashion will create positive change. So re-read the first six installments to get a look at all these great movements (with detailed videos):
  • Shoulder Openers – Shoulder flexibility and ROM
  • Modified Cuban Press – Rotator Cuff strengthening and posture correction, with scapular area strengthening, and overhead ROM
  • Wall Squat

Installment #2:

  • Goblet squat
  •  Push ups

Installment #3 (part 1):

  • Leg lower and raise
  • KTE
  • L seats
  • Knee raise
  • Static holds
  • FLR
  • Ring support

Installment #3 (part 2):

  • Push ups
  • Walking push ups
  • Ring push ups
  • Archers
Installment #3 (part 3):
  • Pull up
  • Body row
  • Bent over row
  • High pull
  • Pull over
  • Walking lunge
  • OH walking lunge
  • BSSU
  • SLSLDL

Installment #4:

  • Front raise
  • Lateral raise
  • Reverse fly
  • Y’s with bands
  •  Low trap flys with bands
  • Deadlift
  • Front squat
  • DB push press
  • Plate OH hold
  • Handstand hold
  • Bench dip / ring dip
Eventually the athlete will have built a good, broad foundation from which to launch their fitness to the next level. But how exactly is this done? Imagine being in an oar boat paddling to a destination, your goal.  If you just barely dig the paddle in a gently pull you may eventually get there but the current may pull you off course long before you arrive at your goal. Instead now it’s time to dig the paddle in deep, pull hard and set a course to confidently arrive at your destination and achieve your goals.
For our next installment I’ll begin the discussion of what a workout might look like when you start putting the movements together and structuring the sets and reps and load for strength gains. Remember we participate in a strength to weight ratio sport, all mountain sports are. We want to remain light and get strong! So here we go!
Without getting deep in the weeds we have a simple structure to workouts:
Part I) warm up – 10:00 of activity or movement to actually “warm” the body. Light jog, rowing machine, stationary bike, jumping rope all are great.
1a)Then a specific warm up is needed to not only for alignment but physical preparation for what is to come in the workout. If you spend 10 extra minutes warming up properly the return you get from your workout will be ten fold.
Part II) The core of the workout, this is the focus of the workout. Is it strength based, strength endurance, power endurance.
Part III) Usually we want to add a “supplemental” piece to the end of a training session. Often this targets either an area of identified weakness in the athlete or some part of the machine that has yet to be trained that day.
The following four workouts are examples of this idea of constructing a training session comprised of three parts. Remember we are just scratching the surface of strength training. If you have any questions, seek an education and coaching from a professional who can work with you directly.
Workout 1
Strength
Warm up 10:00 bike
Then:
Shoulder openers 2 x 8
Cuban Press 2 x 5
Y’s with Band 2 x 8
Wall squats  3 x 5
OH Walking Lunge 30m
Then:
Work up to heavy BSSU
Then:
5 x 3 (per leg) BSSU@_____
Then:
On rings
10x Archers + 10x Feet to Hands 5
rest 3:00
FLR 3 x 60 sec work/ 60 sec rest
Workout 2
Strength
Shoulder openers 2 x 8
Cuban Press 2 x 5
DB PP 2 x 8
Wall squats  3 x 5
Walking Lunge 30m
Then:
Work up to heavy SLSLDL
Then:
5 x 2 SLSLDL@ _____
In between sets:
Work up to heavy weighted pull up, 2 RM (Rep Max) hang weight from a harness at waist. If you are still working on pull ups this is the time to walk away from assistance and try jumping into a locked off pull up and slowly lower controlling the movement as a negative, these should feel hard! (5 x 2)
Then:
10x weighted leg lowers + 5x KB Bosu chest press
Rest as necessary
5 rounds
Workout 3

Warm up 10:00 Row, 5:00 minutes of the 10:00 sound be 30 secs hard, 30 sec easy to open up the pipes a bit.

Then:

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

warm up to your deadlift weight

Then:

IWT

5x Deadlift+ 90 Sec Row, 2:00min rest

Three Rounds.

5 min rest

Then:

5x Front Squat + 90sec Airdyne 2:00min rest

Three Rounds

5:00min rest

Then:

7 x 15m KB Bear Crawl 2 @ 30 –  55# DBs or KBs

Workout 4
Warm up: 10 min row
Wall squats 3×5
Goblet squats 2x 10
Shoulder openers 2x 10
SLSLDL 3×5
Then:
Work up to heavy DL
Then 5 x 3 DL @ ______
rest 2-3 min between sets
(If the athlete is well conditioned a round of 5x Push up + 5x Pull up can be done between sets of Deadlifts.)
Then:
Finish with
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Ring Support
1:00 rest
x 3
There are many, many elements to cover: frequency of workouts, what type of workout to do when, strength vs. power, what is power endurance. I will continue to cover these topics in the Chicks training newsletters and for more detailed information regarding programming of this nature you can contact me at www.rippleffectraining.com or info@rippleffectraining.com