Inspired by the Field
I recently made the transition from working full-time as a personal trainer to working full time in the hydro-fracturing (Frack) fields. Needless to say I have gained a whole new level of appreciation and perspective. Having a background in physical fitness I had no intimidation about getting down in the mud, swinging hammers, and lifting iron. Boy was I in for a surprise...turns out my body building gym routine has got nothing in the ways of preparation for long days in the field. For the next two days I ached in ways and in places I did not even know I could.
The fatal flaw in my training program?
Lack of grip strength and forearm training. Most exercise routines target the show muscles (arms, chest, and shoulders) and neglect the work muscle (back, legs, and core). So after dusting off my coveralls and picking up my deflated ego, I went back to the drawing board and hit the gym.
This new workout is a much more efficient and direct workout. It focuses on the major muscle groups and functional movements. This routine is designed to limit how much time you spend in the gym, all while building strength and power.
After 4 weeks of this training there won't be anything you can’t carry, lift, or sledge!
The plan is broken down into three routines each consisting of three exercises. Before diving into any of these movements you must warm-up! Use a very light weight (I recommend using just the bar) to get the movements primed. Feel free to do routine A, B, C in any order you like so long as you stick to one routine per day for a total of 3 workout days a week. It is recommended you do the exercises in a circuit (one after the other). In practice the workouts should last an average of 30 minutes, try to be as efficient as possible transitioning between exercises and avoid taking breaks over 3 minutes. Stretching afterwards is strongly recommended.
The plan is made so that you increase your weight as you decrease your repetitions i.e. in week 4 you will only be doing 6 repetitions for 3 sets but you should be doing them with 20-40% more weight than in week 1. Keep track of your weights, I recommend a little flash card or notebook and be sure to increase weight when the current weight is no longer challenging.
Good luck and feel free to comment if you have any questions.