Thesis

Since I've been out here for a couple days with not much to do, I've taken some time to think about a few things. For one, I think I might have stumbled on a new program for weight training that fits well into a very busy schedule. I've tried it for the past week and I think it will work. The program is based on four 15-20 minute blocks throughout your day five days a week, rather that an hour and a half all at one shot. In that fifteen minutes, you do high intensity weight training consisting of eight exercises of varying numbers of reps. For three of your days, you substitute one session of weight training for explosive plyometrics. For your sixth training day, all four blocks are a cardio/plyometric mix. The seventh day is always rest. Keep in mind this has to be paired with a good nutrition program in order to truly produce the results everyone wants. Theoretically, the metabolic effect of intense exercise at different times during the day will result in the body's ability to burn fat for a longer period of time throughout the day, as well as increase flow of endorphins and energy. You'll burn fat and stay energized longer, while producing the same or better results than your 2 hour gym rat buddies. I've set my program up for my blocks to hit the time I wake up, right before lunch, right before dinner, and around bedtime. So pretty much, 0530-1130-1700-2100 daily. This is all of course mission dictated, and must be flexible in order to facilitate for a busy lifestyle. Not everyone has a whole hour to an hour and a half every day to go to the gym. Some are lucky to have an hour three days a week. Pretty much everyone has fifteen minute blocks of free time, and its high time somebody took advantage of that time. In theory, since you are only doing one set of each exercise, you should be able to lift more weight than if you're saving it for 3 sets. Multiply the increase of weight by the number of blocks per day and you will be doing more WORK than your average workout, in turn producing better results. Also, since you are only doing one set, you can put a good amount of time and effort into your technique. No one gets results with crappy technique, unless you call injuries and decreased ranges of motion "results". Focus on your form, do the work, and you'll see results you won't believe. This is different from anything you've tried before, but the exercises are basic. No inverted triple sow-cow handstand leg lift twirly-press squats here. Just basics. Here are the exercises: 1 Overhead Squat, 2 Clean and Press, 3 Bench Press, 4 Bent-Over Row, 5 Pullup, 6 Dip, 7 Weighted Situp, 8 Deadlift. Simple. For most exercises, find what you can handle for 12 reps, and do 10. If you get a little froggy add weight for your next block later that day. For situps do at least 15 reps as heavy as you can without swinging. Maintain control over your body movements. And don't be the one with 45s on your chest doing situps. Be a warrior and put the weight behind your head where it should be. The resistance from a ten pound weight behind your head is approximately the same as a 45 on your chest. For overhead squats, do all 12reps. The overhead squat is the great separator for most. It is by far the most difficult squat, but it also is a test on the flexibility of your body and will help you find your weak spots that you can work on. The Clean and Press is probably my favorite exercise. Its full body movement, POWER exercise that if used in proper form will yield increases in power unimaginable. Bench press is well, bench press. Its a great staple, and undoubtedly the number one exercise for chest. Its an exercise anyone can do, anyone can do with good form, and anyone can do well. The bent-over row is pretty much a backwards bench press. It engages your back, but having the bent-over stance rather than the seated row helps you to develop stabilizers and engages additional muscle groups in execution. Pull ups... as much as most people hate them are one of the best exercises you can do. The only way to get better at them is to do them. Dips are another great deep chest and tricep exercise. Couples with pullups, you'll find your biggest gains here. Do them slow, and pull as deep as you can. The results are worth it. Weighted situps are a monster. The added resistance from the additional weight rather than gravity will amaze you. Think of it as adding weight to a fulcrum. Gravity only does so much. To build the strength you have to add the resistance. Don't slack on the deadlifts. Concentrate on your form and do the work, no matter how tired you'll be. Doing them will be tough, but worth it. On your plyometric blocks the possibilities are endless. They're body weight controlled, and as long as the exercise is explosive, its effective. If your heart isn't pounding after a block of plyo, you're not working hard enough. Push yourself. This program is made to be applicable to anyone. Try to fit in at least six plyometric exercises, if not eight. It will be tough, but the results will be worth it. Try it once, and if you like it, post a comment and I'll try to write more ideas. Seriously though, try it. You'll hate me tomorrow, want to kill me two days from now, but give it six weeks and you'll love me forever. All for now.