Let it be said, Zach Marcy (yep, third person reference that made me cringe) loves putting together weird but effective combinations that keep the body progressing. Today’s workout is exactly one of those. You’ve probably never heard of Density Training before, but you’ll understand how it works and how to combine it with all of the other types of training we’ve been discussing to get further results from your body (and brain).
The type of training i’ve got for today includes:
– Strength training
– Density training
– Metabolic conditioning/metabolic finisher
It’s not the perfect workout and I’m going to give simplified answers for the sake of brevity. You will get the point. This workout today is weird, but ideal for the following reasons:
1. Strength training increases the amount of muscle mass you have which in turn increases your metabolic rate both working and at rest. Think lift heavy stuff for 8-12 repetitions.
2. Density training increases your ability to do more work in less time. You will build both strength endurance and burn a ton of calories since you are pushing yourself maximally and resting just enough to almost recover for the next set. We put the circuits together in non-competing body part movements to ensure you can perform each movement with recovered muscles. In this you will workout with an exercise for a set amount of time looking to increase the amount of reps (and possibly weight) within that time frame in the following sets. You prime your neurology to activate the appropriate muscles in the first sets and then hit the peak of output in the following sets beating the previous repetitions.
3. Say after me EPOC or Excess Postexercise Oxygen Consumption aka the Afterburn effect. This is everywhere, but it’s not done often in conjunction with the other types of training dynamics i’ve included in this workout. Instead of doing this first or only we do it after to maximize the full effect of interval training, which is keeping your metabolic output raised post exercise. You will do short bursts of all out exercise, usually just body weight movements, paired with short bouts of incomplete recovery rest.
Here is the workout:
3 Rounds with 90-120 seconds between sets
Go up in weight as you go down in reps and really challenge your muscles with the weight you select)
1. Barbell front squats 12, 10, 8 reps
1b. Bent barbell rows 12, 10, 8 reps
3 x 30 sec each with 10 sec rest between each exercise
Count the number of reps you do and go up in reps (and possibly weight) in each set
2. Alt lunge to rotational punch
2b. Full body extension
2c. Low to high wood chops (30 seconds each side)
(Metabolic conditioning/Metabolic finisher)
3 Minutes total
3. 30 seconds standing mountain climbers
3b. 30 seconds of breathing and relaxing plank holds to recover
Let me know how you do with this one!
No pitch today. I’ve got a BIG announcement coming in the next week so look for that.
With love, respect and gratitude…
Your transformation coach,