* exercise routines of the MFW all-stars *
Eric Midkiff's CKD workout plan
This is a Conjugate program
(Simmons) compressed into a three day a week schedule to allow it to be used
within the framework of a
CKD.
The maximal acceleration days are combined
into a single workout. Other differences include the fact that I do not do a
heavy assistance movement for the speed squat workout other than abs and
reverse hypers because after five days of no carbs, followed by twelve sets
of two in the squat, I just do not have the energy. Cardio and GPP work is
structured to allow me to go into both heavy workouts fresh and with my
muscles still full of glycogen, so GPP work early in the week is limited.
Workouts are all performed very early in the morning, including the
depletion workout. My carb up starts following the depletion workout on
Friday, at about 0500, and ends on Saturday night. I change exercises every
three weeks. The entire hideous purpose of this is that I need to remain in
the 220 pound weight class, and a CKD is about the only kind of diet I can
stick to. I rotate exercises every three weeks.
-
First three week cycle
-
Monday
-
Max effort squat/deadlift
-
Good morning 1x1
-
Ham-glute raise 5x3
-
Reverse hyper 8x3
-
Weighted decline sit-ups 12x3
-
Calf Raise 12x2
-
Jump rope: Five minutes, followed by five one minute intervals. Light
stretching.
-
Tuesday
-
Max effort bench
-
DB Bench on Swiss ball 20x1
-
Incline DB bench on Swiss ball 20x1
-
Rolling DB tricep extension 10x6
-
Weighted chins 10x2
-
DB row 8x2
-
Clean pull 5x3
-
Later in day: Run, followed by PNF stretching for lower body.
-
Wednesday
-
Reverse hypers 12x3
-
Hanging leg raise 12x2
-
Pinch grip
Later in day
-
Jump rope 3 minute intervals, as many as possible
-
Plyometric push-ups 10x3
-
Plyometric depth jumps; boxes of 3 different heights, 5 reps, 3 sets each.
-
PNF stretching, upper body.
-
Thursday
-
Run and light stretching.
-
Friday
Depletion workout (combined maximal acceleration squat/bench)
-
Squat 2x12 superset with
-
Bench 3x10
-
Followed by
-
Reverse hypers 10x3
-
DB tricep extension 10x6
-
Pull ups 15x2
-
Seated rows 15x2
-
Weighted sit ups 15x2
-
Calf raise 12x2
-
Saturday and Sunday
-
recumbant bicycle for about 20 - 30 minutes at easy
pace each day.
-
Next cycle
-
Monday
-
Front squat 1x1
-
AB Good Morning 5x3
-
Reverse hyper 6x3
-
Weighted
crunch
on Swiss ball 10x3
-
Seated calf 20x2
-
Jump rope 5 minutes followed by 1.5 minute intervals, light stretching.
-
Tuesday
-
Rack lockout 1x1
-
Military press from pins 5x1
-
Decline
skullcrushers
8x5
-
Weighted pull ups 8x2
-
BB rows 10x2
-
Power Shrugs 5x2
Later in day:
-
Run followed by PNF stretching, lower body
-
Wednesday
-
Reverse hypers 12x3
-
Incline leg raise 12x2
-
Farmer's walk
-
Pull sled and push ups. PNF stretching, upper body.
-
Thursday
-
Run, light stretching.
-
Friday
-
Squat 2x12
-
Bench 3x10
-
Followed by
-
Reverse hypers 10x3
-
Skullcrushers
10x6
-
Chins 15x2
-
Seated row 15x2
-
Decline sit ups 15x2
-
Calf raise 12x2
-
Next Cycle (current)
-
Monday
-
Low box squat 1x1
-
High rep deadlift 20x2
-
Reverse hypers 8x3
-
Saxon side bend 10x3
-
Calf raise 10x2
-
Jump rope 5 minutes followed by two minute intervals, light stretching.
-
Tuesday
-
Incline 1x1, back off set 5x1
-
DB tricep extension 8x7
-
Weighted chins 10x2
-
Chest supported T-bar row 10x2
-
DB power cleans 5x3
Later in day
-
run, PNF stretching, lower body.
-
Wednesday
-
Reverse hypers 12x3
-
Twisted sister with ankle weights 20x3
-
Reverse grip curls 8x3
Later in day:
-
pull and push sled, PNF stretching, upper body.
-
Thursday
-
Run, light stretching.
-
Friday
-
Squat 2x12
-
Bench 3x10
-
Followed by
-
Reverse hypers 10x3
-
Close grip bench 2x3
-
Pushdowns 10x6
-
Pull ups 15x2
-
Seated row 15x2
-
Weighted sit ups 15x2
-
Calf raise 12x2