Roark will be closing from Saturday the 20th of December to Monday the 5th of January.
A lot of our members have asked for some workouts to keep them in touch with what we do while they’re on holiday, so we have provided a few below, together with an exercise programme. The most important part of these workouts is that you work hard enough so that the feeling of discomfort you normally experience during a workout at Roark stays familiar to you.
The ideal programme would be as follows:
- Two ‘endurance’ efforts per week. These must be over 90 minutes long and at an easy pace. This can include running, swimming, hiking, cycling, rowing or a combination of these exercises.
- Two “IWT’s” per week. This link explains the IWT in detail – http://roarkgyms.com//men/exercise-program-at-home/ – Remember that the correct intensity is essential during these workouts.
- Two “strength” sessions per week. We’ve put the word strength in inverted commas as some of you may not have access to a gym, in which case what follows may not be considered as strength programming in the traditional sense;
- For those with access to a gym, front squat, back squat, deadlift and press (perform 10 reps @50%, 5 reps @70%, 2 reps at 85% and then 5 x 1 working up to a heavy lift)
- For those without access to a gym, push ups, air squats, goblet squats (hold something heavy against your chest and squat) and pull ups will still send the right signals to your muscles. Don’t go to failure, but rather performs 10 sets of a number you feel comfortable completing per set. 10 x 10 push ups with 2 minutes break in between sets won’t fatigue your muscles but will still give you a good base of work.
To summarise the above and to put it in a programme form:
Monday:
“IWT”
3 rounds of:
20 x goblet squat
2 minutes of burpee broadjumps
2 minutes rest
3 rounds of:
15 x push ups
2 minute run at 85% effort
2 minute rest
Tuesday:
90 minute run/swim/row/ride at 55% effort
Wednesday:
“Strength”:
Squat, press, deadlift, bench press:
perform 10 reps @50%, 5 reps @70%, 2 reps at 85% and the 5 x 1 working up to a heavy lift;
or
10 x 10 push ups
10 x 15 air squats
17 x 3 strict pull ups
Thursday:
“IWT”
3 rounds:
10 x deadlift at 60% 1 RM
2 minute row at 2000 meter PR Pace
2 minute rest
3 rounds:
10 x front squats at 60% I RM
2 minute burpee box jumps
2 minute rest
Friday:
90 minute run/swim/row/ride at 55% effort
Saturday:
“Strength”:
Squat, press, deadlift, bench press:
perform 10 reps @50%, 5 reps @70%, 2 reps at 85% and the 5 x 1 working up to a heavy lift;
or
10 x 10 push ups
10 x 15 air squats
17 x 3 strict pull ups
We hope the above helps, and please feel free to mail us should you have any questions.
Thank you once again for another year of commitment and hard work. It’s been a pleasure working with so many genuine people. Have a rewarding break.
The Roark Team
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