Warrior Cardio: Week 4

Having just completed the first month of WC program, im feeling ok. I still ache a little from time to time (although i feel a little better every saturday weigh in day). I did everything ok this. My workouts were ok, my diet was ok, my energy was ok - but check out my results:

Weight: 75.6 (-0.8) -5.0kg overall
Muscle: 39.8 (+0.5) -0.8 overall
Fat: 7.0 (-1.4) -3.5 overall
Bodyfat % - 9.2 (-1.8) -3.5 overall


So my average week in my head was my best week on paper? hmmmm. This is often the case with people on a fitness program, even a trainer like myself - we want instant results, instant feeling, instant gratification - but in reality consistency will get the best result. I assume now that my body is in some sort of 'snowball effect' where the fat loss is concerned and i just need to stick with the basics of of the program to keep acheiving favourable results.

A few things aside the training helped this week. A slightly less busy workload allowed me to rest more during the afternoons and i stretched a little in the evenings. Also purchasing ear plugs has improved my sleep - which is massive in terms of proper recovery. I also proved that i can survive on just 1 double espresso in the mornings! my coffee drinking was getting a little excessive so thats got to help my overall health a little, also focused more on water intake. All the above are positive steps towards better health and i feel they helped.

Targets this week:

- Better training intensity
- Continue sleeping pattern
- Stretch at every opportunity
- No bread or fruit

I hardly eat bread and fruit but recently its been creeping back in. I buy evening bread (german, high protein) which is gret but i just want some rules for 7 days to continue the fat loss.


No Targets for the stats, the above list should take care of that. My next goal is to be 74kg (lose another 1.6kg of bodyfat), feeling strong, fit and healthy at the end of week 6 (Saturday 9th June).

The training


Day 1 - hurricane cat 2 sprints with bodyweight exercises. I like these a lot, you can create any number of combinations and they are great finishers for clients. Im using the woodway curve because its far better than a standard treadmill, in my opinion.

core training was an elevated side plank series, which was a great addition and added lots of new exercises that are effective.

Day 2 - 10 exercise barbell complex = urgh! Yes 6 reps each for 10 exercises without putting the bar down, i used 25 kg (which isnt a lot, but it was enough for me to start). i love the idea of complexes but doing them is horrible.

core training was due to be partner drills, but as i train alone (dont be sad for me, i choose that option 99% of the time) i looked at the required drills and created the following:

- Kettlebell double crunch
- Kettlebell russian twists
- dragon flag
- windscreen wipers
- wall ball throws

its wasnt perfect but it felt good enough.

Day 3 - Strongman circuit. Loved it. Again i had to improvise:

- Farmers walks
- standing rope pull (rope machine)
- bulgarian bag spins
- heavy bag prowler push
- Bulgarian bag snatch

Core training was a kettlebell plank sequence and barbell rollouts, which again i enjoyed as it made me perform exercises i dont do often. I think thats the outstanding aspect of this program for me so far, the variety - im excited to find out whats next - and thats a sign of a great program i think. excitement rather than dread!

Breifly looking at next week i saw olympic lifts combined with sprints, deadlifts and a pull up series! Time to step it up a gear :)

Warrior Cardio: Week 3

Hey all,

another great week completed on the warrior cardio program, here are my results so far:


weight: 76.4 (-4.2)
muscle: 39.3 (-1.3)
fat: 8.4 (1.9)
bf%: 11% (-1.7%)

Pretty decent numbers so far, im really happy. However my diet has been a little loose and can  be tightened up a little so this week i will be adopting a green faces/paleo approach and my 'cheats' will be clean carb sources post training. I will only cover this for a week and it should keep the fat loss results rolling.


Week 3 was a little bit tougher due to the fact i did a bulgarian bag cert the weekend previous which i still felt on the thursday! we definately all dropped bodyfat after 2 amazing yet tough days.

For some strange reason i decided that once i hit 74kg on this training program i would shave my head and grow out my beard. This (strangely) has always helped me focus more on my training! weird maybe, but it works for me - it looks like its gonna happen soon. A shaved head (to me) represents an attitude and focus to get fit and lean - i think this program will ultimately take me close to 70kg but having improved in all areas, so i'm not really bothered what the scale says. As long i look good, feel good and perform well - who cares?


Having come off a brutal weekend Bulgarian bag course at the weekend, I needed the sensible layout of WC. This is where the program comes into its own. It really focuses on improvement and movement first. The side effect is fat loss and I also don't have the raging appetite that comes with the usual heavy resistance work. Day 1 was sprints, hurricane category 2 and it was a noticeable change in gear from cat 1. What I love also is that every single movement seems to target core which I think we are all guilty of half-assing? full body complex on day 2 - love it. Didn't feel as strong as I thought I would but body still feeling the weekend torture... The goal for this week is just getting through the sessions and rest well on the weekend. On day 3 the metabolic conditioning section was a 'fighter circuit' of:

power punches
sprawls
knees
kneeling punches on bag
kicks

i did this 'UFC' style (5minute rounds with 1 minute rest) for 4 rounds, loved the variety - really found that 5x1min exercises is tough without being boring and you can do this with any form of exercise. loved it and will keep this form of finisher for myself and my clients.

Not really looked at week 4 yet but im guessing there will be slight progressions on the core series and sprints. New complexes and circuits to challenge me. This program has inspired to create my own 12 week system, its really is a fantastic way to focus on training and something (structured and progressive training plan) that most gym users don't adopt.


I plan to be another kg of bodyfat down by next update.

3 weeks down, 9 to go!

Warrior cardio: week 2

Hey all, Week 2 of warrior cardio was similar to week one but with some changes of complexes (lower body) and a cool power circuit to finish the week off.

The issue of repetition of key exercises is something that comes up a lot in my job as a pt. how do you educate those people who want something different all the time? Well chopping and changing frequently means you won't get good at anything. There are 2 warm ups in WC for example that alternate throughout the whole 12 week program, some would consider this as boring or repetitive. But why over complicate things? 2 separate preparation phases that cover everything you need to get ready for the metabolic demands of training - sounds ideal to me.

I'm really seeing the benefits of the hip and core drills after week 2. It's really important to focus on the warm up, I still catch myself rushing through drills to get to he 'fun' stuff - this is something I'm trying to get better. I'm really trying to improve on the technique and speed of these exercises and it makes a huge difference to the whole session. I'm continuing with my 2 rows per week which is going ok so far. Just 14 minutes a week so nothing too taxing.

This week I had to perform a Zercher complex for lower body which was bloody painful but I bossed through it and felt good about that. I'm liking that the plan has exercises I haven't done in a while and my body is really feeling the new movements. The power circuit also had me using the heavy bag and TRX rip trainer (substitute for real sledgehammer) so its always cool to mix things up.

Unfortunately, my polar stopped working this week so I have no data but the workouts felt much the same as week 1, approx 500 calories per hour with a definite feel of improving work rather than brutal work - for me right now this is a massive plus as my last training phase was far too long and too intense. My body is still feeling the aches and pains!

I fully expect this program to right the wrongs of the last one :) I missed my Saturday morning weigh in as I was taking a Bulgarian bag certification over the weekend, will return with a week 3 update, the results should be consistent as my diet has been 90% great and I feel the training is going well. I'm visibly down again and my legs are feeling looser then last week.