Thursday, November 7, 2013

Pokemon Trainer Workout #1- Preparation

This workout is based solely on what it would take to make you a Pokemon trainer on a world-wide journey. It's an endurance workout utilizing a few different kinds of training. It starts out slow and gradually adds things, just like the game. You'll be walking, running, hiking, climbing a little, and swimming. However, the workouts are not exactly just doing what you would do on a journey, but also what it would take to get your prepared for that daily grind. The first workout is that preparation.

That's a long-ass way to walk, if you ask me. 


Pokemon Trainer Workout #1- Preparation

  1. Walk 1 Mile OR Cycle 2 Miles
  2. Deadlift, Squat, OR Clean- 5 x 5 Reps
  3. 30 Step-ups on 12-18" box/bench (each side)
  4. 1 Minute Plank
  5. Dumbbell Shrugs- 5 x 5 Reps
  6. 30 Step-downs on 12-18" box/bench (each side)
  7. 1 Minute Side Plank (each side)
  8. 30 Push-ups
  9. 30 Lunges w/Rotation (each side)
  10. 1 Minute Plank
  11. 5 x 100 Meter Farmer's Walk
  12. 30 Squats
  13. 1 Minute Side Plank (each side)
Notes:
  • For the bodyweight exercises, when you can do all 30 reps without stopping, it's time to add weight in the form of a weighted vest, a backpack, or dumbbells. Try 10# at a time to begin with.
  • The weights are at the beginning of the workout to make sure that you're able to lift as much as possible. Remember to go up in weight if you are able to complete all five sets. You can either pick a weight and stay there for each set or go up after each one. I recommend starting a little lighter and adding weight, so that at the end, the 5th rep is the last possible rep you could have done. 
  • For the step-ups, make sure both feet make it to the top of the bench before you step down. You can alternate legs each rep or just power through one side and then do the other. 
  • The step-downs start from the top of the bench or box. You'll bend your knee, allowing your other foot to go toward the floor. As soon as the foot touches the floor, press with the leg on the bench or box and come back to standing.
  • On DB shrugs, just hold a weight in each hand and shrug your shoulders as high as you can.
  • This workout is useful for building your leg and back strength and core endurance, so that you can stay strong during runs, hikes, and long days out biking or swimming. 
  • When you lunge forward, rotate over the leg that is stepping out, making sure to keep your body straight up and down and turning as far as you can over that leg. Reverse the twist as you come back to standing.
  • Start light on the farmer's walk and work your way up. You should be relatively spent at this point. 

That's all for today! Until next time, good luck and train hard!
Post a Comment