InnerFight Daily Training

Make sure you wash your hair and have a shave before you do this training as doing those tasks after could be an issue:

In the Beginning

50 Wide Arm Pull Ups
50 Press Ups
3 mins rest
40 Wide Arm Pull Ups
40 Press Ups
2:30 mins rest
30 Wide Arm Pull Ups
30 Press Ups
2 mins rest
20 Wide Arm Pull Ups
20 Press Ups
1:30 mins rest
10 Wide Arm Pull Ups
10 Press Ups

InnerFight Guide and Tips
Make sure that you do the pull ups and press ups back to back without rest, you get your rest after you have completed your set. If you are unable to do the specified number of pull ups the correct way then revert to jumping pull ups. You should have a target number of normal pull ups in each set though that you have to achieve. Always strive to be better and the best would do wide arm pull ups all the way through.
 
For all my loyal supporters out there that usually follow my journal I apologise that I have not been posting in is for the last 5 or 6 days. I have been travelling for work and although I am still following our daily workouts I cant seem to find time to post. I am however back now. and back with a bang today for Al Isra:

50 double unders
15 pull ups
20 knees to elbows
15 clean and press
500m row
rest 4 minutes and repeat 3 times.

What a great start to the week hey.

I hope you enjoy it and have a great week
 
Day 2 and it was awesome:
The shear volume of reps on the super set its where the mind comes into its own.
Enjoy

Staked

Decline Bench Press x 10
Straight into
Swiss Ball Cable Cross x 25
Rest 1 min this is 1 round, repeat 3 rounds

Deadlifts x 10
Straight into
Box Jumps x 25
Rest 1 min this is 1 round, repeat 3 rounds

Hang Cleans x 10
Straight into
Upright Rows x 25
Rest 1 min this is 1 round, repeat 3 rounds

InnerFight Guide and Tips
Try and go as heavy as you can in the first exercise in these super sets and then find a weight for the second exercise that is going to push you all the way to your limit but one that you can get the 25 reps out.
 
Today tests everything. It used to be only 1 lap but we have stepped it up and are now demanding 2 laps. The disciples in the chamber this morning were awesome:

Rookie

400m run
21 Push Press
21 pullups
100 lunge walk
15 Push Press
15 pullups
100 situps
9 Pus Press
9 pullups
400m run

Carry out the above exercises back to back, on completion rest for 4 minutes, this is 1 round. Repeat 2 rounds

InnerFight Guide and Tips
The 400 meter run that you start and finish with should be at your max speed, we want your body to be under strain right from the outset to the last. Make sure your push press is done in good form and that you pull ups use the full range of motion. The second round will be tough if you give the first everything and this is the idea. Time your rounds and set target times the next tome this training appears.
 
Today was our last workout of the week at the chamber and it was a nice way to finish off, well thats if you regard the below as nice. Enjoy the workout and if like us it was your last day for the week make sure you enjoy the weekend.

Green Grass

Skips x 100 normal or 50 double unders
Split hand push ups x 10 (see push up variations)
Double Crunch x 50
Burpees x 10
Squats x 50
Clap push ups x 10 (see push up variations)
Lunges x 50

Carry out the above exercises back to back, on completion rest for 1 minutes, this is 1 round. Repeat 4 rounds

InnerFight Guide and Tips
Work your double unders, don’t settle for normal skips, the better you get at them the easier they will feel just keep working them. The skipping will set you up nicely for the rest of the training, it will hit your chest and your legs as well as your lungs and your InnerFight. Stay focused and keep good form, at the end of the 4 rounds you will feel awesome.
 
Hey people, hope you are having a great weekend. Just to let you know that next weeks InnerFight training has been uploaded and is ready for action.
As always will post my daily experience here with you.
 
What a start to the week. Todays training gets you right into it from the outset.

Enjoy the training and enjoy another great week ahead.

Michigan

Double Unders x 50
Box Jumps x 20
Bench Hand Step ups x 10 (each hand)
Lateral Squats x 10
200m Farmers Walk
Box Jumps x 20
Bench Hand Step ups x 10 (each hand)
Lateral Squats x 10
400m Run
Box Jumps x 20
Bench Hand Step ups x 10 (each hand)
Lateral Squats x 10
200m Run
Carry out the above exercises back to back, on completion rest for 4 minutes, this is 1 round. Repeat 2 rounds

InnerFight Guide and Tips
Work your double unders, don’t settle for normal skips, the better you get at them the easier they will feel just keep working them. 1 round will take time that’s why the training is only 2 rounds total, don’t pace yourself during the rounds though, go as hard as you can for every exercise to get the full effect
 
LeiYunFat said:
I'd love to see some photos of your training facility. Got any?

How do you do your farmers walks? With DB's or FW handles?
Click to expand...

Hi,
Most of the photos on my site are taken in the facility that we train in, you can find them at: as you will see its quite standard and commercial gym but we get there nice and early when its not too busy, they have enough bars and enough space for us to cause some mayhem though.

I normally do Farmers walk with Dumbells and recently have been using weight plates as the plates in the gym have nice handles on them so that works but 9 times out of 10 I use dumbells.

What sort of training are you doing?
 
Chest chest chest. We know its not summer time so you may not be able to display your pecs these days but this workout will make sure that you are confident during the moment of truth.


4 - MAT

10 X Bench Press
15 X Double Crunch
10 X Wide Arm Pull Ups
Plank 45 sec
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds


10 X Dumbbell Flies
10 X Weighted Press Up (put a weight plate on your back)
10 X Close Grip Pull Ups
Plank 45 sec
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds

Decline Bench – Wide (20 reps), Normal (20 reps), Close Grip (20reps)

InnerFight Guide and Tips
This will get your chest moving like you need it, there are two sets of exercises that you have to complete back to back to make the round, 3 rounds of each and then 1 nice round of decline bench altering your grip every time. Chest is one area when often the full range of motion is not used, make sure you work all parts of the chest by using your full range.
 
Its the half way stage in our week and as I post I have done 3 from the 5 of the weeks workouts so am over half way.

Enjoy todays training and have a great day:

Beijing 2008

30 secs ball buster row
15 Wide Arm Pull Ups
40 meters Farmers Walk
25 Double Unders
40 seconds Plank

Carry out the above exercises back to back, on completion rest for 1 minutes, this is 1 round. Repeat 4 rounds

InnerFight Guide and Tips
Set a PB in the opening row, don’t let off the gas at all, we want you tp be in all sorts of trouble when it comes to your pull ups. If you normally struggle with pull ups the try jumping pull ups, use your legs to spring you up, not so easy if your pull up bar is high on the wall. Get your double unders out, if you can do them double the rest and skip normally. The plank needs controlled breathing and could be considered as a rest. Make this training hard by using plank as your rest and going straight back on to the rower each round.
 
You may have lauhged about yesterdays training and where the name for it came from.
We actually named it after a lady that used to come to the gym and sing to herself as she went about her workout. Hence we nic named her The Crazy Lady. She has not been seen for a while, I hope she is ok!!!!

Crazy Lady


11 x Seated Dumbbell Curls
Wills 21s
20 x Z-Bar Reverse Grip Curls (see z bar standing curls)
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds

11 x Olympic Bar Curls
Z-Bar Standing Curl
11 x Close Grip Pull Ups
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds

11 x Z-Bar Seated Tricep Extensions
11 x Preacher Curl
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds


InnerFight Guide and Tips
This training will pump your arms right up, there is no race, the slower you go the better here, stay controlled, keep good rhythm and maintain great form. As Arnie says “watch the muscles grow”.
 
I dont know exactly why but I always have a different feeling when I wake up at 5:30 on my 5th and last day of training for the week. Its not that I dont enjoy the rest of the week, more a sense of excitement that its the last day of the week and a sense of achievement again.
My feeling however was quickly forgotten when i got to the gym this morning and ran into the below little treat. Enjoy and have a great weekend.

Red Hot

300m Run
Wide Pull ups x 30
Push press x 30
200m Run
Wide Pull ups x 20
Push press x 20
100m Run
Wide Pull ups x 10
Push press x 10
400m Run

Carry out the above exercises back to back, this is 1 round. Complete just 1 round.

InnerFight Guide and Tips
Mentally this workout is easy when you look at it, its 1 round and then you are done, yes the exercises are not easy but easy is something we don’t stand for. If you stroll through this training at a medium pace you will get medium results. If you want real results smash it to bits, run as fast as you can and give it your all. Once its done its done so do it well.
 
Great weekend, great 2 days rest and a ncie round of golf. Was ready to get back into it this morning and it arrived in the form of 4X4. Enjoy the training and have a great week.

4 X 4

400m Run
Deadlift x 10
Clap push ups x 10 (see push up variations)
Knees to Elbows x 10
400m Run
Deadlift x 10
Clap push ups x 10 (see push up variations)
Knees to Elbows x 10
400m Run
Deadlift x 10
Clap push ups x 10 (see push up variations)
Knees to Elbows x 10
400m Run

Carry out the above exercises back to back, rest for 3 minutes, this is 1 round. Complete 2 rounds.

InnerFight Guide and Tips
If you think the 400m runs are a good time to get your breath think again, get on the treadmill or even better run outside and run as fast as you can, you will get your rest at the end of round 1 and at the end.
 
today hits your chest and it also hits your back and when both of these get pumped up you become the Barrel. Another good name for the training:

The Barrel

Decline Bench Press X 10
Clap push ups X 10 (see push up variations)
Swiss Ball Cable Cross Overs X 10
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds

Seated Cable Row X 10
Bent over row X 10
One Arm Pulls X 10
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds

Bench Press X 25
Bent over Row X 25


InnerFight Guide and Tips
Three back to back exercises for the chest and then the same for the back finished off with a little burn out at the end, pretty straight forward sp plenty of time to focus on technique and perfect form, they are very compound moves so if you are looking for size it’s a good time to stack on the weight.
 
Good day everyone. Today is my third day of the week and I'm feeling good.
For me the key to todays training was intensity. I moved from one exercise to the next as fast as I can and also reduced my rest between rounds. Am now spent so a job well done.

Train hard and have a great day


On a Plane

Wide Arm Pull ups x 10
Hang Cleans x 10
Box Jumps x 20
Shoulder Press x 10
Lateral Squats x 5 (each leg)
Bent Over Rows x 20

Carry out the above exercises back to back, rest for 2 minutes, this is 1 round. Complete 4 rounds.

InnerFight Guide and Tips
Don’t rest between exercises in any InnerFight training and especially not this one, if you have a break the intensity is gone and so is the effect we are trying to cause. Keep going, you will get through the reps and you get your rest between the rounds and once the workout is over.
 
For some reason this week seemed longer than others. Still did the 5 sessions but somehow feels like I have done 6, why? No idea.

This is a double under festival today so get that rope swinging crew.

Road Works

50 double unders
Wide Arm Pull ups x 15
Box jumps x 20
Burpees x 20
50 double unders

Carry out the above exercises back to back, this is 1 round. Complete 4 rounds back to back without stopping

InnerFight Guide and Tips
You may like to try and pace yourself here for the 3 non stop rounds and we fully support that so long as your pace is as fast as you are able, no rest between exercises and you have steam coming off you at the end. What we are saying is “Leave nothing in the tank”
 
Hi Everyone.
Sorry i have not been keeping you up to date with whats going on.
Was actually on Holiday in Indonesia all last week and have been travelling so far this week for work.
The site is up to date with what the disciples are up to and I will be back to normal next week.
I hope everything is going good for you all.
 
Back into action this morning and looking forward to the week ahead. As I said sorry for no updates for the last few weeks I was a week on holiday and a week travelling with work. Was still training as much as I could but it was tough to get online and let you know whats going on.

Todays workout is a new one and called Oasis:

100 double unders
20 tricep dips
20 power lunges
wills 21's
20 split box jumps
20 wall ball shots
20 box jumps
1 minute reverse plank

Carry out the above exercises back to back then rest for 2 minutes, this is 1 round, repeat 4 rounds.

Have a great week ahead
 
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