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STRUCTURE
Consider a deck of cards. Consider assigning different exercises to a group of cards or individual cards. When you draw a card, you perform the number of reps assigned to the card. Shuffle the cards well and you get a random workout that is unique each time. That is the idea. Now consider your training goals and match it with the deck of cards. The variables are endless. Personally, I restrict my training sessions to one hour, give or take a few minutes. A full deck of cards takes too long for me, around 90 plus minutes. Therefore, I remove a full suit, let’s say the diamonds. I’m left with 39 cards, numbering 2 through 10, and the face cards Aces (11 reps), Jacks (12 reps), Queens (13 reps) & Kings (14reps). That adds up to a total of 312 reps per training session.
My needs as a multi-event athlete (decathlon/pentathlon) are diverse. General strength, speed, power, conditioning… I need to address all, and all with my eyes on sport specific carry-over values. I selected 15 different exercises for my card game. My reps range from 2 to 14, i.e. from low to medium high. Research determined that I have to build my sessions around a group of primary exercises. Mine are deadlift, bench press & squat because they provide the best carry-over value for sprinters, jumpers and throwers. I’m a firm believer in max weight training and that can only be done in a low rep system like the time tested 5 x 5 systems. Logically, the primary group is assigned to the number cards 4, 5 & 6. I draw the first number 4, 5 and 6 card and perform 4, 5 or 6 deadlifts with about 90 % of my max weight. I perform bench presses when I draw the second 4, 5 and 6 cards. When the third number 4 & 5 cards shows up, I do partial squats, very heavy partial squats in the power rack. I decided on partials because the deadlifts are already brutally hard. For the third number 6 card, I decided on an overhead lift in the power rack. Going heavy, I need the added safety for all primary lifts, even more so since some of the primary cards can show up late in the game. That is one reason why I use the trap bar for the deadlifts as well. (And yes, if you feel really perky, set up some plyo boxes and so some box jumps.)
The next group is more sport specific, hard, fast paced, brutal. Three number 7, 8, 9 and 10 cards make for 34 times three reps and add up to a total of 102, many of them are tough push-up variations. The other exercises are taken straight from the book for throwers. The first 7 & 8 asks for 7/8 barbell rows, the first 9 & 10 demands 9/10 push-ups walking med balls. The group includes pull-over, push-ups with a dumb bell row, the power snatch and the power clean.
The highest rep group concentrates on core muscles. The four face cards demand a total of 150 reps. Starting out, this group is difficult. Later on, you will see the most speed gains in this group to lower your total workout time.
That leaves the low rep group with the number 2 & 3 cards. Whole body exercises & shoulder stability… I picked exercises that can only be performed a few times before I'm cooked.
And yes, the jokers are wildcards. I draw one early and put it aside to take a 2 minute rest whenever things get out of hand. Otherwise, I keep moving methodically from exercise to exercise without resting.
CARD GAME STRUCTURE
Go 3 - 4 weeks all out, cut back one week |
Use Periodization Training Principles |
Repeat |
Macro-cycles & Meso-cycles for General Conditioning |
3 card sessions per week |
Or two, if you feel symptoms of over training |
Use deck of cards |
Remove one complete suit, work with three |
Now, you have 39 cards |
Assign exercises to each card or group of cards |
Use reps according to no. & face cards |
2 through 10, Ace: 11, Jack:12, Queens: 13, Kings: 14 |
Keep it at about 15 exercises |
Include primary exercises deadlift, bench press & squat |
Focus on primary exercises |
Assigned to 3 sets of 4, 5 & 6 cards (3 money sets) |
Use real weight |
Don’t go easy on your primary exercises |
Keep workout at under 70 minutes |
Or one hour. If impossible, remove some face cards. |
Progress if you get really strong |
Go by perception. Add weight if you can handle it. |
Add ab work & auxiliary exercises |
Work abs, lower back, shoulders, etc. |
Train 600 plus muscles in your body |
Don’t use machines. Closed chain, compound exercises only. |
Train smart |
- Move cards around if you get three number 6 cards in a row, move cards towards the middle if primary exercise comes as first card.
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GROUP 1: NUMBER CARDS 2 & 3: Whole Body Exercises, 15 reps total
Turkish Get-ups |
Draw the first two & three: 80 lbs. Punching Bag Get-ups |
Dragon Flags |
Draw the second two & three: Dragon Flags |
Turkish Get-ups |
Draw the third two: Kettle Bell get-ups |
Turkish Get-ups |
Draw the third three: 100 lbs. Sandbag get-ups … |
GROUP 2: NUMBER CARDS 4, 5 & 6: PRIMARY EXERCISES, 45 REPS TOTAL
Click on a card to get the detailed description of the exercises.
DEADLIFTS |
First number 4, 5 & 6 card with 90 % of max weight |
BENCH PRESSES |
Second number 4, 5 & 6 card with 85 % of max weight |
PARTIAL SQUATS |
Third number 4 & 5 card in Power Rack, Cambered Bar, go very heavy |
OVERHEAD PRESS (Forehead to Lock-out) |
Third number 6 card in Power Rack, Thick Bar, goal: 200 lbs. |
GROUP NUMBER 3: NUMBER CARDS 7, 8, 9 & 10: AUXILLIARY EXERCISES/SPORT SPECIFIC
Bent-Over Rows |
First number 7 & 8 card, 7/8 reps straight Olympic bar bent-over rows |
Med Ball Push-ups |
First no. 9 & 10 card, 9/10 reps alternate single ball and between med balls push-ups |
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Second 7 & 8 cards, respective number of power cleans, explosive lifting |
Flat Bench Pull-over |
Second 9 & 10 cards, respective number of pull-over with medium weight |
Power Snatch |
Third 7 & 8 cards, explosive Power Snatches |
Push-ups with Rows |
Third 9 & 10 cards, push-up on dumbbells, row right, push-up, row left, push-up, explosive |
GROUP NUMBER 4: FACE CARDS ACE (11), JACKS (12), QUEENS (13) & KINGS (14): AB WORK
Abdominal Wheels |
First Ace to King: 11 to 14 Wheel Roll-outs to maximum extension |
Oblique Crunches |
Second Ace & Jack: Strict form. See instructions. |
Abdominal Sit-backs |
Third Ace & Jack: Sit-backs, towel roll under back, 90 degrees knees, no assistance |
Decline Abdominal Sit-backs |
Second Queen & King: Sit-backs on decline bench, move triceps bar w. weight over head |
Partial Kettle Bell Get-ups |
Third Queen & King: 11 to 14 first movements of kettle bell get-ups, as shown on card |
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