Hurricane Training Workout - Men's Fitness Magazine

Category 3Once you’ve established a base level of fitness, this is where you’ll do much of yourtraining, using a weighted barbell alongside sprints to build strength and cardio. Followthe workout over the next three pages to experience a typical Category 3 Hurricane.Superset 11AClose-gripsnatchReps: 10> Hold the bar in front ofyour thighs with your handsroughly shoulder-width apart.> Lift the bar powerfully,ducking under the bar to“catch” it with straight armsat the top of the move.> Stand up straight.1BOverheadsplit jerkReps: 10> Hold the bar at thetop of your chest, in theposition you would usefor an overhead press.> Drop into a lunge at thesame time as you push thebar upwards, and “catch”it with straight arms.> Stand up straight, and lowerthe bar to begin the next rep.Turn overfor the rest ofthe Category3 Hurricanemensfitnessmagazine.com.au | MF | 115

2BBent-overrowReps: 10> Lean forward at thehips, keeping your backstraight. Tense yourcore muscles to stabiliseyour body, and grip thebar with your handsshoulder-width apart.> Squeeze your shoulderblades together andpull the bar in to yoursternum. Lower slowlyto the start position.3BStandingbarbellcurlReps: 10> Stand tall with yourshoulders back and corebraced, holding the barwith your hands justoutside your hips.> Curl the bar upwardswithout rocking back togain momentum. Lowerslowly to the start.Category 4Now things are getting tough. “This is where you’ll startto use heavy resistance exercises,” says Rooney. “Theweight should be relatively light because you’ll be tired.”Intervals 1-3: Bench press, pull-upIntervals 4-6: Weighted dip, barbell curlIntervals 7-9: Weighted lunge, dumbbell pulloverCategory 5“There have been very few documented Category 5 hurricanes,”says Rooney. “Likewise, I use this sparingly, for our guys totest themselves — we won’t do it in the run-up to a fight.”Intervals 1-3: Tyre flip, sandbag liftIntervals 4-6: Rope pull, towel chin-upIntervals 7-9: Farmer’s walk, sled pushmensfitnessmagazine.com.au | MF | 117