Following on with our offseason theme I have decided to give out some our favourite strength workout finishers. When we go into the offseason period usually our volume of gym based training increases. After a while sessions can become a bit boring and monotonous. We recommend using finishers as a way to add some fun into a workout and provide a challenge that benefits towards the athletes goals. Here are some great ones to use when you have an athlete undertaking a hypertrophy program.
1) Density circuits:
These look to add volume in a short space of time but also play off the competitiveness of an athlete. Step 1 Pick two or three multi joint excises. You can use complex exercises with more experienced athletes but generally the simpler the better. Step 2 choose a reasonable time frame. Anywhere form 3-10mins should be sufficient. Step 3 choose a simple rep scheme that allows you to perform multiple rounds of your chosen exercise before the time runs up. As always technique must be the priority and the athlete should perform the reps at a speed which does not compromise form. Here is an example.
8 minutes of as many rounds as possible: 5 deadlifts @100kg, 5 Chin ups and 10 Pressups.
The chipper concept was made popular by crossfit but is a nice way to add some simple volume in a fun way especially with a group of athletes. All you have to do is choose a simple multijoint exercise and a perform a large number of reps for time. Keep it simple so the athlete can concentrate on form. Having a group to compete with makes this pretty effective. Here is an example.
For time: 100 BW squats & 100pressups
3) Mega Drop sets
Drop sets are popular in the bodybuilding world as they are fantastic ways to fully fatigue a muscle group. We use mega drop sets to do the same thing with the added benefit of providing a little cardiovascular work into the mix. Pick a simple exercise that can be done for high reps with load. Chose a very high amount of reps to complete. Try and complete these reps as quickly as possible reducing the weight as necessary to maintain the pace you complete reps. For example.
200 rep leg press dropping 20kg every 50 reps.
4) The pyramid
This is one of our most utilized finishers. Usually done at the end of upper body sessions. The athlete performs one pressup and holds at the top for two seconds. He then performs 2 pressups and holds at the top for 2 seconds, then three reps and so on up to ten reps and back to zero, holding for 2 seconds between each rep cluster. Seems simple but will often be quite humbling to an elite athlete when they fail to do a pressup. We’ve never seen an athlete get to ten reps!!
5) Tabata medley
Tabata is 20 seconds on, 10 seconds off for 8 reps. A total of 4mins work. We chose 4 exercises and simply rotate through following the tabata timing so they are all completed twice. For example
Tabata of Pressups, Situps, Inverted row and Air squats.
While these options are pretty simple they can have a significant contribution to improvements made by an athlete. As long as the majority of they’re program follows a strict progression plan, small finishers will do no harm. Most of the time athletes look forward to these as it provides them with a little competition to keep them going in a non competitive portion of their annual program.