Slightly differnt Home routine. Ideas?

[SamForrest]

Looking for some advice to help me compile a slightly differnt training routine. Ive been lifting weights for a couple of years,went from being skinny,to bulky,to quite lean at the moment. Im enjoying my 8-10 rep PPL workout im doing,although i feel its time for a change, for a couple of reason.

1)My gym membership runs out the end of this month,and im not that enthusiastic paying for the whole year when i dont know my plans

2)I had to cut short my Royal Marines application a couple of months back due to shin splints,but im still looking to join next year,so im going to get into more strength/conditioning based routines.


I used to do skipping circuits back in the summer which were awesome for fitness, basically id pick 10 excersises (normally 5 and repeat them) eg Pressups,pull ups etc.And inbetween each one instead of resting,id d 30-60 seconds of intense skipping.

I might do one of these a week as i like the high rep principle,its not so geared around lifting heavy etc but just working past your threshold ,but skipping brings on problems with my shins if i go for it 'all out' so id like to keep off of it idealy.

I was looking through the Rosstraining website and he has some quite good articles on there.

One of them is a link to this site http://www.performt.com/manual.pdf showing how sandbags/weighted bags can be used for lots of movements. I like to idea of using just a few tools at home to get a good workout,i have a large garage and big enough garden so this kind of training would work at home very well for me. What im thinking is,how to go about working out a routine.

Im after over all strength,but require workouts that will get me out of breath really quickly. Stuff like burpess,etc are all excellent at this but im not sure how to combine some weights (be it the little amount of free weights at home i have,or a 100lb+ sandbag).

Should i look to split things up a bit,and do maybe 2 specific strength sessions at home a week,using the weights i have plus a sandbag, home made sled etc. And then add in another couple of sessions that work purely on speed and not stopping,like skipping circuits,burpess+bag work etc etc.


I could come up with somthing on my own i guess,just trying to work out the basic movements needed,but theres a lot more people on here,that know more that i do, so hopefully some can chime in and give me some kind of idea as to what i can ,or how to go about certain things


The equiptment i have at home is:

Barbell+ up to 40-50KG
Pull Up bar
Looking to create a couple of differnt weight sandbags (possibly with grab handles)


and me!

[mjwild]

Strongman, for over all strength i would do strongman training, especially if you are going in the marines. Sure people will say 'train like a power lifter' but tbh they only give power in what you train. Strongman on the other hand gives overall strength, if you think about it.

The different positions and muscles used in deadlift and tire flipping.

Deadlift
Lower-Semi squat position
Back
Traps
Forearms
Quads
Glutes
Hams
Trunk muscles

Tire flipping
Full Squat position (depending on how you lift)
FUll deadlift position (depending on how you lift)
Back
Traps
Chest
Shoulders
Quads
Hams
Glutes
Hip Flexors
Trunk muscles
Forearms
Triceps
Biceps (depending on how you lift)

pritty much all the body.


Thats what most strongmen exercises are, the fingers, atlas stones, farmers walk, Car Walk, Barrel Deadlift, Tire Flip, Chain Pulling. Either hit most of the body or the entire body.

So i would recommend doing those, having sessions a week for these aswell as 2 sessions for fitness, and as u said do skipping as i myself think it is amazing cardio and fitness training. I love skipping (mind you i aint that good at it )

Basic Equipment Needs

Tire Flip - Go to a farmer, they will always have tires that they have been used and they will most likely give them to you for either free or a small cost depending on how heavy the tire is, and these tires can go up to 400lb+
Fingers - Sleepers, yes sleepers. I had 3 in my back garden weighing 50-80kg each (about) which is not alot if u think aboutit but still one hell of a workout when trying to move them all from one end of the garden to the other.
Stones - As you said, use sand bags instead. Its based on the same concept.
Farmers Walk - You can make these, it isnt exactly hard. Or you can just get a pole (thick) some of those big water canisters and fil them up and attach them to the bar. Even make a plat form and place them on it.
Car Walk/push - Not the most practicle exercise mind you, but go to a scrap yard. £100 for a used mini? fill it with water barrels, and push it. Sure its not exactly the same but its around the same concept. Ur moving a car..
Barrel Deadlift - Get a cage (like fishermen do) fill water barrels and place instead. Hell even use an old car and put some beams underneeth it, or even! if u have ever seen rockey use a old carage the ones with walker holders and fix a bar to the end.
Chain Pulling - Find some rope? attach heavy thing to it? simple
Sled Pulling - As you said u can either make one or just use a harness and attach ur self to a car and pull it.

I myself want to do this, but i cant afford it atm (have the room though) and also having work done on house so cant do anything drastic. But for the amount it costs (£500+?) it is well worth it, you will never need a gym membership again (unless you want to check out girls mind you )

[SamForrest]

Cheers mate,excellent post,ill look into some of that. Only problem is,my limited equiptment and time to make some,ive managed to rig a few basic things up today,i have two thick ropes hanging from my garage ceiling,great for pullups,or sitting on the floor and using one for rope climbing (albeit the 6ft you can go before you hit your head) . Also made a 30KG sack thats good for shouldering,clean/press etc, and a heavier one,got a bar i can use for ab roll outs.

The main thing,is trying to work out how to split it up,i mean,i could probably think of a few things to do excersises wise,bang in some wierd ones,with a few basic pressups etc,its just i dont want to for example,do a big lifting session monday,then when i want to do a high intensity circuit the next day im knackered,you know?

Wanna get as much training in as possible,but without hampering the following sessions.

[mjwild]

You could split it up into a Push/Pull session, twice a week.

Push
Fingers
Atlas Stones
Farmers Walk
Tire Flip
Car Push/Pull/Walk (depending on how you do it)

Pull
Barrel Deadlift
Chains
Sled Pull
Car Push/Pull/Walk (depending on how you do it)

or on how you like it. Lower and Upper body?

[SamForrest]

Cheers mate. Done a mini workout today just to try out some new things, was cained after my warm up though,its quite intense!

Got i from the Rosstraining site, its basically

Burpees
Rope Pull ups
Squats
Pressups


All for 60 seconds,then straight away back to the start on 45 seconds,then 30,then 15,10minutes non stop. Then i done some clean to squat to press movement with the sandbags,dumbell swings,shouldering and i had to call it a day for work early on,but i was pretty knackered!

Im mainly going to try and stick with intese workouts,ala body weights,but im thinking maybe like you said,twice a week,do specific strenth sessions.

Going to build a sled tomorow,old car tyre,piece of wood on top (sqaure board to cover tyre) and sandbag on top,big piece of rope,and im set! That, plus Rope pull ups, bag dealifts and a car pull will be a nice pull session.

Then Push, with the equiptment ive got,im thinking, Clean and press, or with squat to press, shouldering sand bag, sandbag throws,and maybe somthing like dips in there with some weights strapped on

I also live near the downs,so im feeling like some sandbag sessions up there would be cool,nice to get out and train. Got some pucker hills near me,so run up with a sandbag,do some bodyweight stuff up top,then shouldering,sprint 50m and do an excersise,run back with the bag etc

All good stuff!

[SamForrest]

Giving the rough routines i mentioned in my last post,with a similar, high intensity circuit for 10-15 minutes,would people argue against doing these together? Id like to step my training up and idealy train every other day,getting a good 4 sessions a week in,so maybe do 4 circuits,with 2-3 strength sessions afterwards. Whats peoples opinions in terms of restricting my gains on the strength side of thigns once im already hanging a bit from a circuit?

[SamForrest]

Just to let anyone know.......im aching more from doing a light (only a couple of excersises) workout the otherday than i have ever been!

Im now using the 10minute non stop routine

4 Bodyweight movements x 60 secs
(Move onto straight after) x 45 secs
x 30 secs
x 15 secs

Thats a killer lol. Then i done 3 sets of clean and press sandbag,but added a squat in , so effectivly it was a clean,down for a full squat,then up and press (Have a name?). 3 sets of sand bag shouldering, 3 sets of dumbell swings and then 3 sets of sandbag lifts with a max distance throw from the shoulder.


Killer!

Im thinking for my Pull session tomorow (if im over the DOMS)

Rope Pull Ups
Sandbag dealifts
Tyre+Sandbag Dragging (20m drive way, straight dragging,then turn around and pull rope ,hand at a time ,repeat to cover distance)
Over head throws (Begin in squat position holding sandbag palms upwards underneath,,bring the squat up and throw bag (light-medium weight) overhead rearward

4 Excersises is enough i think,ontop of a taxing pre routine/warmup.


Heres a Tyre sled i made last night, around 30KG of sand inside (in ziplock bags packaged up+tapped)

Then ive got a large thick piece of rope to attach to it,plus countless sandbags/weights that can be placed on top and tide down.Also good for akward lifts


And a nice use for a car towing rope i think! Both ends attached to my garage ceiling,good for pullups,short single rope climbs from seated ,and spot on for car pulls

[mjwild]

lol nice.

[SamForrest]

Heh,hows that routine looking mate,as a basic Pull workout? Its quite hard working stuff out as im used to very isolated routines,so i know what works back and bis for example. I recon that will give me a nice Upper workout,concentrating on Back and Biceps though,with some legs in there on the pulls and deads

[mjwild]

The overhead throw would be a push not a pull, try overhead squats with the tire, should be fun for legs.

If you give a list of all equipment u have i could come up with a basic plan you could do (exercise order).

I like the rope pull ups btw, u'll have monster forearms by the end of the year.