Mixed Methods Training
JT19Fit
Strength & Conditioning, Functional TrainingThe Mixed Method Training System implements various modalities of training to keep you engaged, excited, and motivated.
Training and becoming stronger is extremely paramount, especially as we age in order offset age-induced physiological conditions like sarcopenia.
Mixed Method Training is made up of 3 Total-Body strength training sessions (structured differently each time), 2 conditioning days, and 2 rest days.
A1
Kneeling Thoracic Spine Rotations
1 x 10
A2
Deep Squat with Thoracic Rotation
1 x 8
A3
Kettlebell Halos
1 x 8
B1
DB Front Squat
3 x 10
B2
Resistance Band RDL's
3 x 10
C1
Push Ups
3 x 12
C2
Resistance Band Rows
3 x 12
D1
Side Plank Clamshells
D2
Resistance Band Reverse Fly
Conditioning
A
HIIT Workout: Stationary Bike
For the stationary bike fartlek workout, start with a five minute warmup. Once the warmup is complete, begin the first interval by pedaling all out for 20 - 30 seconds. Once the first work bout is complete, pedal at a leisurely pace for 90 seconds - 2 minutes depending on your fitness level (only rest for the amount of time that will allow you to complete subsequent bursts of intense cycling). Once your rest period is complete, repeat the all out pedal for 20 - 30 seconds. Repeat the on off cycle for 15 - 20 minutes then proceed into a 5 minute cooldown pedal.
Conditioning
B
Kettlebell and Bodyweight HIIT
Perform 3 - 4 Rounds of the following exercises. Rest 30 - 60 seconds in between each round. If necessary, rest additionally as needed. Burpees: 10 (if necessary, omit the pushup from the burpee to regress the exercise) Lateral Step KB Swings: 10 (each direction) Mountain Climber Planks: 30 seconds Kettlebell Cleans: 8 - 10 reps (each side)
A1
Kneeling Thoracic Spine Rotations
1 x 10
A2
Deep Squat with Thoracic Rotation
1 x 8
A3
Kettlebell Halos
1 x 8
B1
Reverse Lunges
3 x 10
B2
Inverted Retraction & Row
3 x 10
C1
Goblet Squat
3 x 8
C2
1-Arm DB Row
3 x 8
D1
Resistance Band Face Pulls
2 x 12
D2
Resistance Band Glute Bridges
2 x 15
Conditioning: Option 1
A
Bumps, Jumps, and Battle Ropes (HIIT)
Before beginning this workout, please remember to warm up, stretch, and foam roll if needed. Remember, warming up is paramount in order to prevent injury and optimize performance. Perform the two exercises below for 10 - 15 minutes. Rest as needed Burpee Box Jumps: 8 Battle Rope Waves: 20 - 30 seconds
B
Stationary Biking
Conditioning: Option 3
C
Kettlebell and Bodyweight HIIT
Perform 3 - 4 Rounds of the following exercises. Rest 30 - 60 seconds in between each round. If necessary, rest aditionally as needed. Burpees: 10 Lateral Step KB Swings: 10 (each direction) Mountain Climber Planks: 20 seconds Kettlebell Kneeling Windmills: 8 (each side)
A1
Kneeling Thoracic Spine Rotations
1 x 10
A2
Deep Squat with Thoracic Rotation
1 x 8
A3
Kettlebell Halos
1 x 8
B1
Supported Single Leg Romanian Deadlift (RDL)
3 x 10
B2
DB Overhead Press
3 x 10
C1
Hip Thrusts
3 x 8
C2
DB Floor Press.
3 x 8
D1
Prone T Raises
2 x 12
D2
Side Plank Clamshells
2 x 12
Joshua Thomas, MS, CSCS, CPT
I coach with a mission and philosophy to help and serve as many individuals as I can through the language of movement and exercise performance. I hold both a bachelors and masters degree in Exercise Science. I am also a Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association.
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Mixed Methods Training
Mixed Methods Training
Mixed Methods Training
