| Magnificent 35 |
Vigorous Variations of Classical Exercises
by Karsten Jensen
Book size: 7.5 X 10
Magnificent 35 show you 35 different exercise sequences of 2-4 individual exercises weaved together in a way that allow you to perform extended sets of 2-3 minutes duration and achieve a powerful, impossible high intensity-high volume training stimulus in 20 minutes or less.
These combination exercises are designed to train you from all angles in the early phases of a macrocycle regardless of your sport.
Long sets of 2-3 minute duration is often frowned upon because of the low loads used, combination exercises solves this problem by strategically moving the load to various places in the body, thus allowing for an overall higher load to be used even with long sets.
Magnificent 35 include:
- A thorough description of 35 exercise sequences of 2-4 individual exercises weaved together in a way that allow you to work for 2-3 minutes straight and create a high intensity high volume training stimulus on muscle mass as well as stabilizer endurance.
- The 35 exercises cover all basic movement patterns including squat, bending, pushing, pulling, and lunge and twisting.
- How to create combination exercises of your own.
- Specific examples of sets and reps to use with each exercise.
- Guidelines on how to use combination exercises in a longer training cycle.
Table of contents
1 Prone cobra + Straight leg sit up + Reverse leg lift over head
2 Supine hip extension on floor + Reverse leg lift
3 Back extension on bench/prone shoulder circuit
4 Back extension on bench/SRX
5 Kettlebell bear crawl+ Kettlebell bear walk
6 Sumo deadlift with stomp
7 Sumo deadlift Shrug
8 Single arm end of barbell deadlift
9 VROM Sumo dead lift on block
10 Deadlift back exhaustion complex
11 Low position squat jump/squat
12 Skaters lunge + Good morning + Front Squat + Back Squat
13 Lateral +Forward step ups
14 Toe Touch/4 Corner balance drill
15 Jump to box + single leg squat knee to floor
16 Multi-directional lunge with two dumbbells
17 Multi-directional lunge and reach with one dumbbell
18 Multi-directional lunge + Front squat
19 Single leg deadlift with two dumbbells + Multi-directional lunge
20 Snatch with one dumbbell + Frontal plane lunge
21 Turkish get up + Windmill KB
22 Renegade squat lunge/Side throw with medicine ball (mb)
23 Shuffle + Hop + side throw with medicine ball
24 Standing high cable pull + Wood chop
25 Standing low cable push + Wood chop
26 Kneeling to standing high cable pull
27 Standing mid-cable pull with elbow circles
28 Pull up/Chin up grip tour
29 Bent-over row + Belly toss
30 Bent-over row + barbell roll out
31 Squat thrust + Handstand push ups
32 Standing mid-cable push + Alphabet
33 Bradford press + Military press
34 Bear walk + Renegade row + Clean and press
35 Hindu push ups + Bear crawl
About the author
In 1989 I started a basic 2-year education in math and physics at the University Centre of Roskilde, Denmark. Finishing that in 1991, I started on a Masters degree in Exercise Physiology at the University of Copenhagen. From 1994 to 1998 I studied part-time in order to complement my educational efforts with practical teaching experience in a high school (physical education). I completed my Masters degree in 1999, writing a thesis about "Weight Training and Plyometric Training to Improve Vertical Jumping".
With the help of one of my University teachers I made contact with one of the top Danish volleyball teams in 1997. About half a year later I started working with the National Men's And Women's Teams, a position I held until 2000.
In 1999, shortly after getting my Masters degree, I became the first full-time Strength and Conditioning Coach hired by the Danish National Elite Sports Institution (Team Danmark). I have worked with internationally ranked athletes from a variety of sports including volleyball,figure skating, judo, ju-jitsu, wrestling, fencing, waterskiing, tennis, table tennis and badminton. The accomplishments of those athletes include European Championships (waterskiing), World Championships (badminton), World Games win (ju-jitsu) and Olympic medals (table tennis and badminton).
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