Some good finishers!

After my post about a training week in Missy and My life, someone asked about the conditioning aspect. While we train with a work to rest ratio that allows for a strong conditioning and cardio-pulmonary adaptation, we do throw in some strict conditioning training as well. At the current moment, that type of training is in the form of finishers. We usually throw them in at the end of the workout somewhere between 1 and 4 times a week. Here's a great example of one that'll give you a killer cardio-pulmonary building, body fat burning session.

After a really hardcore strength training session, take 10 minutes for the following. (Oh yeah, when I say sprint I mean a 99--100 percent all out effort for the duration of the sprint)

30 seconds of wall drive sprints
30 seconds of rest
30 seconds of medicine ball slam sprints
30 seconds of rest
30 second of rope skip sprints
30 seconds of rest
30 seconds of medicine ball footwork sprints
30 seconds of rest
30 seconds of wall drive sprints
30 seconds of rest
30 seconds of medicine ball slam sprints
30 seconds of rest
30 seconds of rope skip sprints
30 seconds of rest
30 seconds of medicine ball footwork sprints
30 seconds of rest
30 seconds of wall drive sprints
30 seconds of rest
30 seconds of medicine ball slam sprints

Throw that in a couple of times a week and you'll see your conditioning really take off.

Talk with you more later.

Yours in strength and health,
Brett Stepan