Training Templates: Putting It All Together
By CJ Murphy, MFS for EliteFTS.com
In this final installment of our torso training series, we are going to put things into perspective for you. I’ll list several attaining template using the exercise the exercises we listed in the previous articles. We suggest doing torso training at the end of you workout.
ALL SPORTS
Beginners 3-Day Torso Training Template – 3 Day:
Day 1: Basic Crunches 3 sets, 15-20 reps
Side Bends 3 sets, 8-10 reps
Day 2: Sit-Ups 3 sets, 15-20 reps
Bicycle Crunch 3 sets, 15-20 reps
Day 3: Stability Ball Crunch 3 sets, 15-20 reps
Rainbows 3 sets, 8-12 reps
Intermediate Torso Training Template – 3 Day:
Day 1: Roman Chair Crunch 3 sets, 20-25 reps
Rockies 3-4 sets, 12-15 reps
Day 2: Wood Chops 4 sets, 6-8 reps
Basic Crunch 3 sets, 25-30 reps
Side Bends 3 sets, 10-12 reps
Day 3: Sit-Ups with Weight 4 sets, 15-20 reps
Rainbows 3 sets, 12-15 reps
Bicycle Crunch 3 sets, 20-25 reps
Advanced Torso Training Template – 4 Day
Day 1: Sledge Hammer Workout 2 sets, 1-2 minutes each
Keg Crunches 3 sets, 15-20 reps
Rainbows 3 sets, 15-20 reps
Day 2: Land Mines 3 sets, 15-20 reps
Sit-Ups with Weight 4 sets, 15-20 reps
Overhead Swings 2-3 sets, 15-20 reps
Day 3: Hanging Bicycles 3 sets, 15-20 reps
1-Arm Farmers Deadlift 4 sets, 6 reps each side
Stability Ball Crunch 3 sets, 25-30 reps
Day 4: Spider Lift 3 sets, 12-15 reps each side
Wood Chops 4 sets, 6-8 reps
Roman Chair Crunch 4 sets, 15-20 reps
As you can see, a variety of weighted and non-weighted exercises are incorporated with different rep schemes to vary the intensity. Rotational exercises are also varied with primary and secondary exercises on different days to ensure nothing is neglected.
As always, remember, these are sample templates only. I encourage you to design your own based on your athletic needs.
Good Luck and Go heavy!
CJ Murphy
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