I have been into "challenge" workouts lately. They are a way to spice up a training cycle and increase power-endurance and strength-endurance (the two most important elements to sports performance).
I have logged in thousands of training hours so don't think that these are the only training programs that I use, I just think they are fun. I post the results on the bulliten board. Each month I change the workout. My clients, especially the athletes, love to compete against other clients doing the programs.
This workout I put together for a sprinter going off to college. I will post it on the board next month. Give it a try. He did it in about 31 minutes, he should be able to ut a few minutes off his time soon.
By the way, in case you were wondering, I love kettlebells. If you have them use them, if not use dumbbells.
2 KB squat (rack position) x 50
Cycle jump x 50 (lunge position, jump and switch feet)
Snatch x 50 each arm
Resistance band snap down (alternating arms) x 50
2 hand ketlebell High Pull x 50
Tuck Jump x 50
Sit Ups x 50
Alternating DB Press x 50 each arm
450 reps of unadulterated fun!
Time the workout from start to finish
Do as many as you like/can on one exercise and then move on to the next
Go down the list in the order I specified then start again until you have completed the session
Thanks for your interest
With Gratitude,
JF
