jefwil
03-03-2004, 04:08 PM
I've been weight training now for 24 year and have been working in the health and fitness industry for 12 years. I compete in Cross country mountain biking at Masters national level and race road bikes. Train 5 - 6 days a week on the bike and have 2 days a week that I do a group weight training session at home. Can't train at my work place as there are too may interruptions & my 13 month old son loves to watch us train. Lots of tears if he can't watch us suffer.
Equipment
D/B & B/B's
2, 3, 4, 5, 6, 8, 15, 20kg medicine balls
2, 3, 4kg Cyclone balls (rope balls)
45, 55, 65cm Swissballs
AirRoller's x 2 (sausage shaped, made of swissball material about 80cm long & 20cm dia.
Dura disc's x 2
Indoboard x 2, Voodoo board & bongo board
Pro Fitter
Chin up Bar
Pair of 10lb clubbells (making do with two softball bats filled with sand until a distributor is in place in Australia. Freight cost is more than the clubbells). Books on circular training due in about 10 days.
Classic bodyblade
2 NRGballs These I can also use like a Clubbell but are a bit light at 7.5lb
Thursday there are 4 of us training & on Sundays up to 8. Mounterbikers, rugby players & those who want to be strong and fit.
Aims are to be fit and strong.
Sample program
Warm-up
Skipping
Thursday
Bear on Indoboard 3x6
medicine ball Lunges on Indoboard with 180degree turn 3x6 - 10
Forward/backward medicine ball lunge
Chin-ups 3x max
Swiss ball(toes) Indoboard rollers x 2(hands) Push-up 3x max
Cyclone ball ab work Russian twist 3x max
Balance board training 8kg medicine ball pass 5min
Sunday
Cyclone ball jump lunge up quiet alleyway 6-8x max using different weight balls
Circuit x 3
Chin ups max
Cyclone ball horizontal wall hit 20 - 30 each side
One arm D/B snatch 10-15
Medicine bal (Toes) bongo board(hands) push-up max
Bear 4
burpee 15
Abs circuit 2-3 x's
One arm Swissball dynamic prone brace(Shins on Swissball, lifting one arm out to front, around to leg, back to front and down, repeat on other arm) 10-20 each side
AirRoller(sitting on feet off ground) Cyclone ball Russian twist Max
Hanging leg lifts feet to hands 5+
Balance Works
Medicine ball throw standing on Swissballs, Medicine balls & balance boards.
Love to here idea's on where and what to do with the clubbells
Equipment
D/B & B/B's
2, 3, 4, 5, 6, 8, 15, 20kg medicine balls
2, 3, 4kg Cyclone balls (rope balls)
45, 55, 65cm Swissballs
AirRoller's x 2 (sausage shaped, made of swissball material about 80cm long & 20cm dia.
Dura disc's x 2
Indoboard x 2, Voodoo board & bongo board
Pro Fitter
Chin up Bar
Pair of 10lb clubbells (making do with two softball bats filled with sand until a distributor is in place in Australia. Freight cost is more than the clubbells). Books on circular training due in about 10 days.
Classic bodyblade
2 NRGballs These I can also use like a Clubbell but are a bit light at 7.5lb
Thursday there are 4 of us training & on Sundays up to 8. Mounterbikers, rugby players & those who want to be strong and fit.
Aims are to be fit and strong.
Sample program
Warm-up
Skipping
Thursday
Bear on Indoboard 3x6
medicine ball Lunges on Indoboard with 180degree turn 3x6 - 10
Forward/backward medicine ball lunge
Chin-ups 3x max
Swiss ball(toes) Indoboard rollers x 2(hands) Push-up 3x max
Cyclone ball ab work Russian twist 3x max
Balance board training 8kg medicine ball pass 5min
Sunday
Cyclone ball jump lunge up quiet alleyway 6-8x max using different weight balls
Circuit x 3
Chin ups max
Cyclone ball horizontal wall hit 20 - 30 each side
One arm D/B snatch 10-15
Medicine bal (Toes) bongo board(hands) push-up max
Bear 4
burpee 15
Abs circuit 2-3 x's
One arm Swissball dynamic prone brace(Shins on Swissball, lifting one arm out to front, around to leg, back to front and down, repeat on other arm) 10-20 each side
AirRoller(sitting on feet off ground) Cyclone ball Russian twist Max
Hanging leg lifts feet to hands 5+
Balance Works
Medicine ball throw standing on Swissballs, Medicine balls & balance boards.
Love to here idea's on where and what to do with the clubbells