Chaos Training is a method as being the perfect blend of focused strength work, power training, and intense conditioning all mixed together into near perfect progressive-based training program. The goals of these workouts are to help you improve and build strength endurance, explosive power, lactate threshold, cardio, fat loss, speed, work capacity, movement, agility, mental toughness and athletic performance. Everything you NEED as a combat fighter or someone that wants to be more physically fit. This workout below is a full Chaos Training Session using 3 protocols that we have come up with: 1. Strength Endurance – using big compound movements to help develop endurance and strength speed 2. METCON – using complex exercises and movements performed in sequence that can also occur along multiple planes 3. Lactic Acid Training – using one movement that help improve lactate threshold Chaos Training MEGA Workout 5 Set AMRAP Circuits Perform each set for 5 minutes straight completing as many reps as possible with minimal rest during the set. Keep track of your reps so you can strive to beat them in following workouts. Rest for 2-3 minutes in between each set Total Workout Time should take no longer than 40 minutes Warm up prior and Stretch after this workout session. Set #1 – Strength Endurance using Big Compound Movements Deadlifts and Squats Mike – Dead Lift @185/84 reps Funk – Front Squats @95lbs Set #2 – METCON – Complex Circuit using complex exercises (more than one movement) Mike – Med Ball Clean Squat and Throw @30lbs/50reps Funk – Wall Balls @30lbs Set #3 – METCON – Complex Circuit using complex exercises (more than one movement) Lateral Side to Side Box/Bench Plyo Steps Mike @25lbsKB/84 reps Funk @50lbs Sandbag/20lbs Med Ball Set #4 – METCON – Complex Circuit using complex exercises (More than one movement) Mike – Renegade Thrusters @95lbs/66 reps Set #5 – Lactic Acid Threshold using a single movement focused on fast paces volume and work capacity Mike – Tire Slams @85lbs Mallet/145reps Funk – Ball Slams @30lbs Mike’s total reps =429
Chaos Training is a method as being the perfect blend of focused strength work, power training, and intense conditioning all mixed together into near perfect progressive-based training program. This workout I am going to show you today is a short strength endurance based workout that you would use in combination with other types of chaos training protocols: one that are high intensity based using complex exercises and the other more lactic acid volume based training using one exercise. I’ll discuss those in part 2-3 of our Chaos Training series The combination of all three makes for a brutally effective workout. Today we are going to focus on our Strength Endurance based workout. The goal of this type of training is to improve your overall strength endurance, work capacity and mental strength all key elements needed for combat athletes in all sports. You will use a longer higher rep / volume based conditioning session. The focus is to test your overall capacity and mental strength -Break when need be but just need to focus on chipping away at each rep This helps to builds physical and mental strength, plus overall strength and endurance capacity The set up uses more strength and power based compound movements like deadlifts, squats, snatches and barbell cleans with volume-based conditioning. You will perform AMRAP (As Many Reps As Possible) of Cleans for 5 minutes resting when needed. Mike used a 95 pounds with the training mask to finish with 79 reps. I used 50lbs for the snatches.