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SevenStar
02-22-2003, 08:43 AM
This workout is inspired by the regimen Adriano Lucio had us doing while he was here training us for the month. Give it a try and lemme know what you think.

jumping jacks - 100 reps
skiping - dunno what this is called, but we were alternating our hands and feetin a motion similar to skiing or using a nordic track - 100 reps
running in place - 200 reps

All of those are done with no rest, then we pick up the cables:

punches - 30 reps
rows - 30 reps
frontal raises - 30 reps

drop the cables, pick up weights:
lunges - 20 reps

drop the weights:
explosive jumps - 30 reps, as high and as far as you can go.

That is done all as one set, and you do three sets.

Then, pick the cables back up:

lateral raises - as many as you can in 60 seconds
punches - as many as you can in 60 seconds
tricep extensions - as many as you can in 60 seconds
rows - as many as you can in 60 seconds

throwing - using the cables, practice any three throws your choice for 10 reps each.

Okay, now we're done with the cables.

neck raises - 100 reps
side to side (neck) - 100 reps

The neck exercises are to be done while you are on your back, with you head and neck off of the ground.

Pushups - 100 reps
crunches - 150 reps


And that's it.

yenhoi
02-22-2003, 11:03 PM
Looks neat.

what kinda lbs on the weights and cables?

like 10-20% BW?

:eek:

SevenStar
02-23-2003, 12:35 AM
dunno, actually. I'm not sure how many lbs. of pressure those cables put out. I have some surgical tubing that one of the guys from class gave me though (he works at a hospital) and it gives more resistance than the other cables did. as for the weights, it's up to you. You may want to keep it light though, as the wasy he has us doing the lunges, you would do a lateral raise as you lunged - and our shoulders were already burning a little from the frontal raises, plus we still had to do lateral raises with the cables.

yenhoi
02-23-2003, 08:26 AM
Here is a little more detail on the DB Matrix.
THE MATRIX Sequences

Pressing sequence (18 reps) Sagittal Overhead Press x 6 Frontal ("Y") Overhead Press x 6 Cross Overhead Press x 6

Curling sequence (18 reps) Alternating curls x 6 Alternating Upright Rows x 6 Cross Uppercuts x 6

Reaching Lunge sequence (18 reps) Front lunges (sagittal) x 6 Lateral lunges (frontal) x 6 Rotational lunges (transverse) x 6

Reaching Lunge to Press sequence (18 reps) Front lunges to press (sagittal) x 6 Lateral lunges to press (frontal) x 6 Rotational lunges to press (transverse) x 6

Some tips: 1. Each movement is done for 6 reps total (3 each side). 2. Always alternate (right-left-right...etc). The Pressing sequence: The first is just overhead press with the hands in a neutral position.

The "Y" press means a standing shoulder press movement with your hands going out at an angle (if both hands were up simultaneously you would look like a letter Y).

The Cross press is done with a pivot or rotation to the side, you press up as if you were punching straight up in the air.

The Curling sequence: the first two are pretty clear. The cross upper cuts are done as follows. Hold the DBs in front of your chin (like Mike Tyson in his peek-a-boo defense) then pivot and throw upper cuts with the DBs.

Reaching lunge sequence: These are pretty straight forward. Do alternating lunges but as you step forward reach down to the floor as if you were going to set the DBs down (but don't). The Lateral lunges are done from side to side (right to left) also with a reach. And finally you pivot(imagine you are turning around and then step out left or right) Pivot right = step out with your right or the opposite for your left.

Lunge to press sequence: Exactly the same as the last sequence except add an overhead press (with both DBs) to each movement. Press as you stand back up from the lunges in between each actual lunge.

I hope that makes sense to every body. A picture is worth a 1000 words but I do not know how to import photos.

yenhoi
02-23-2003, 08:27 AM
Do that as 1 set.

SevenStar
02-25-2003, 10:12 PM
cool.