Conditioning Complex – The Dirty Dozen

FULL EXPLANATION: http://www.synergy-athletics.com/effective-strength-training/short-on-workout-time-use-the-dirty-dozen/ YOUR STRENGTH MANUAL: http://www.bullstrength.com
First, a BIG thank you to everyone that commented on the previous post! You really came through with some cool workout challenges.

Now on to the Dirty Dozen. This is more a method than it is just one workout. I came up with this idea to make sure the workouts are short, flexible to your equipment, and adaptable to your needs.

Pretty cool right?

Here’s how it works. Choose 12 exercises, 6 strength exercises and 6 conditioning exercises. Do note, that the strength and conditioning exercises may have aspects of the other movements (for example, 2 squats is more strength while 100 squats will be more conditioning – same exercise though!). To make this simple to read, I am using the term “strength exercise” to refer to a general lift, even though it may be strength/muscle endurance. These are primarily anaerobic movements.

high-school-strength

Pair the movements up – strength then conditioning and repeat. 12 straight exercises is a LOT so check out these progressions.
The Beginners Dirty Dozen

1. Strength Exercise
2. Conditioning Exercise
Rest 20 seconds
3. Strength Exercise
4. Conditioning Exercise
Rest 20 seconds
5. Strength Exercise
6. Conditioning Exercise
Rest 20 seconds
7. Strength Exercise
8. Conditioning Exercise
Rest 20 Seconds
9. Strength Exercise
10. Conditioning Exercise
Rest 20 Seconds
11. Strength Exercise
12. Conditioning Exercise
REST 90 seconds and repeat for 2-3 rounds.

To make advance the progression, switch the rest time.
Intermediate Dirty Doz

1. Strength Exercise
2. Conditioning Exercise
3. Strength Exercise
4. Conditioning Exercise
Rest 20 seconds
5. Strength Exercise
6. Conditioning Exercise
Rest 20 seconds
7. Strength Exercise
8. Conditioning Exercise
Rest 20 Seconds
9. Strength Exercise
10. Conditioning Exercise
Rest 20 Seconds
11. Strength Exercise
12. Conditioning Exercise
REST 90 seconds and repeat for 2-3 rounds.
Advanced Dirty Doz

1. Strength Exercise
2. Conditioning Exercise
3. Strength Exercise
4. Conditioning Exercise
5. Strength Exercise
6. Conditioning Exercise
Rest 20 seconds
7. Strength Exercise
8. Conditioning Exercise
9. Strength Exercise
10. Conditioning Exercise
11. Strength Exercise
12. Conditioning Exercise
REST 90 seconds and repeat for 3-5 rounds.
When To Get Dirty

There are a few ways to apply this protocol to your training. We prefer to use it as conditioning only. It skyrockets your heart rate and teaches proper breathing and recovery. 3 rounds are typical (usually takes about 6 minutes a round) for us on a workout day that is followed by a rest day.

back-exercise

Always keep the big picture in mind, that this will increase your conditioning and muscle endurance, but you still need proper strength and dynamic workouts in your program! I prefer to use this conditioning only once a week to avoid over fatiguing muscles that I will need in my regular program.
Intermediate Dirty Example
Gym Variations

I love the prowler and ropes, but it isn’t practical to use them in every gym. Check out this video, sorry for the shakey hand, I just got right through it myself!

If you want a complete strength manual, get Bull Strength, check out what a pair of strength coaches from the UK say about it:

Having sampled many different programs from a number of different coaches, Joe Hashey’s Bull Strength is one of the most complete training system available. Bull strength’s versatility is what sets it apart from other programs, no barbell? No Problem! There are various options for each movement depending on equipment, space and training phase.

The massive exercise library is invaluable and helps to stave off boredom and smash through plateaus.

Our athletes have seen massive gains in strength, speed and power while following the Bull Strength program, I would highly recommend Bull Strength.

Dan & Shaz
rawperformance.co.uk

– Get Dirty! –
Joe Hashey, CSCS

PS. Bull Strength is helping people dominate the weight room and athletic fields around the world! Get on board.

Get-Bull-Strength

 

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