Wednesday, March 15, 2006

Tuesday Keg Workout





Right I now I'm really enjoying using the Kegs. Inventing some pretty fun exercises when Ihave the time.

KEG WORKOUT w/50 pound Keg

Circuit One: Three sets / rest 1 minute between sets

Clean and Press 5 reps
Shouldering 3 reps/shoulder
Overhead Lunges 5 reps/leg
Bent Over Row 8 reps

Circuit Two: Three sets / rest approx. 1 minute between sets

Shouldering Squat 5/5 R / L
Overhead Keg Farmers walk 30 seconds (Keg held vertically)
Backwards Keg Drag 30 seconds
Bear Hug Squat 5 reps

Man - I was tired today. Glad I worked out. Tomorrow is a day off! Need a massage! Mentally I was not very tough today. Been working on a lot of othe projects so my mind is fatigued. I love KEG though, they rock!

14 comments:

Ken Black said...

Your Kegs look awesome Franz!
I am enjoying the blog also:)

Franz Snideman said...

Thanks Ken. I'm really enjoying the keg work, it is adding an element to my training that I have never experienced before. One of the best conditioning tools I have ever used for full body power and fitness.

Mark Reifkind said...

so now I need a keg too? man let me get my sandbags set up before you come up with anything new.lol

Franz Snideman said...

Come on Rif, get with the program brother. It's all about kegs now :)

Franz

Mark Reifkind said...

ok, so heres a training question. what energy system and/or muscle type are you trying to tap with your training?

Josh said...

Did someone say sandbags?;)

Good job Franz. We are looking to do a strongman competition in May that has a keg overhead medley going up to a 200 pound clean and press, don't think it will be that bad:)

Josh said...

Did someone say sandbags?;)

Good job Franz. We are looking to do a strongman competition in May that has a keg overhead medley going up to a 200 pound clean and press, don't think it will be that bad:)

Franz Snideman said...

Rif-

I use kegs in power circuits, highly anaerobic, lower reps, and heavier weights. Brutal and very effective for quick workouts, 25 minutes or less. I mainly like the awkwaradness of the keg and that way it makes my back/core feel.

Ideally I would train the type IIB fibers with the heavier loads or faster movemtns.

Thoughts?

Mark Reifkind said...

I'm just thinking what you are lookng for in long term adaptation.Is you main goal the improvment of your sprinting?

Josh said...

Franz,
Rif brings up a good point. Is there enough load with the kegs to achieve your goal? It appears it would be more for general fitness, no?

Franz Snideman said...

the 80 pound keg is a decent load, but you're right. Not enough load for long term progress. Right now I'm looking for things that don't aggrivate my low back. Just seems like everytime I lift more than 70 or 80% of my MAX, I get injured. I would much rather lift heavy all the time, back just doesn't allow it. That damn disc is still pissing me off :(

Mark Reifkind said...

franz,
those things really take a long time to heal. didnt chek say the scar tissue takes a full year to mature? my own injury and recovery time would bear that out.
the thing thats worse than slow progressi reinjuring your self so that you hve to start all over again.

remember each year you get older your recovery needs really change. sad but true and ignore it at your own peril.

Josh said...

Franz,
I was talking to Geoff Neupert some time ago and he was mentioning how is old O-lifting coach had them spend most of their strength work between 70-80% with rare exposures to higher loads. Something to really think about.

You are smart enough to know when things are hurting and not to push it, or if you are compromising your technique because of pain.

I am still sufferring from my injury in Jan. and it is always immensley frustrating especially as we often don't want to give ourselves the rest we actually need!

Keep going bud, I know you will start to feel better.

Franz Snideman said...

Rif -

yes, it takes alot of time for the body to lay down scar tissue and collagen for repair. And each time you re-injure yourself you have to start the clock over again. Paul Chek says it takes aprroimately 18 months for a disc herniation assuming everything is ideal. Yikes!

Josh - yes, very frustrating to not be able to push my body like I want to. Overall my back is much better, at least that nerve pain is gone in my glute. My back occasionaly just "gives" out with the smallest of movements, very weird. It is coming right. I need to stop being such a EGO maniac and bone head and let it heal 100%.

Thanks guys!