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