Finding ways to boost your motivation and stay engaged with what you’re doing should be at the core of your fitness being. When your workouts become too predictable, that burned out feeling takes over your mind. Slowly but surely, it begins devouring your motivation and sapping you of your energy. This in turn leads to the deadly cycle of missed workouts and “I can just do it tomorrow” mentality. You want to make noticeable, sustained progress? You’ve got to avoid this goal-killing cycle and find ways to keep your motivation high. One great one to keep motivation high is including new workout methods into your training plan from time to time.
Before we go any further, I want you to ask yourself something. How are you currently working out? How long have you been working out this way? If you’re like most people, you’re probably on something like the routine listed below..and have been for quite a while…
- Monday: Upper body weight training
- Tuesday: Cardio
- Wednesday: Lower body weight training
- Thursday Cardio
……and so on….
This type of training can be very effective, but it can also get extremely boooringgg. Knowing you’ve got that 5 mile run or 40 minutes of HIIT training after a long day of work doesnt drum up a lot of excitement in most people. Over time, the runs start seeming longer and the lifts more like a chore. Back when you started this training format, you were probably full of excitement and anticipation of a new workout routine. As time dragged on, the novelty faded, the gains slowed down, and your perception of this once new and exciting workout routine changed. It never ceases to amaze how much power perception plays in all of this. When we perceive things to be new, effective, and exciting, we’re so full of motivation. When they become more like a dreaded chore at the end of a long day, it’s no wonder we start skipping workouts and giving up all the progress we fought so hard for.
Not only that, but when you’re split training as mentioned above, you’re only impacting ONE aspect of your fitness on each training day. In this case, you’ll train your upper body maybe once or twice a week, while your cardio is getting done at most three times a week. Sound about right?
Personally, I cycle my training on and off. I’ll train in the manner listed above for a month or two, then completely change gears and go with something totally different. That “totally different” is what I’m going to show you today.
A New Workout for a New You…
In an effort to not only keep things fresh, but allow you to jump-start your progress, I want to introduce something I call Triple Threat Training. Triple Threat Training is all about including three aspects of exercise in one workout. Working in this format accomplishes several things standard split training (usually) cannot…
- Allows for more training each week. Short intense sessions allow you to hit muscles more frequently than standard split weight training routine does.
- Increases metabolism and calorie burning potential more than a standard HIIT/weight training split can.
- More diverse workouts mean less predictability and typically, sustained motivation.
Who is Triple Threat Training ideal for?
- Those looking for an increased rate of fat loss.
- Someone with a moderate level of fitness ability and are looking to develop that athletic/”toned” appearance
- Someone stuck on a plateau or for those people who feel they’ve tried everything and still can’t lose the last few pounds.
- Anyone looking to increase athletic performance and/or need to train for a race/event.
Triple Threat Training is a new workout method I developed for myself several years ago. Like other training methods, it works best when you cycle it on and off and don’t stick to it for too long. I like to train exclusively in this format for 6-8 weeks before changing gears and going with something different. Nonetheless, I’ve come back to Triple Threat Training several times over the last few years and find that it’s one of my favorite ways to workout. It provides that motivational spike I’m looking for, while delivering fast and steady gains while I’m on the plan.
How It Works
Perhaps unsurprisingly, Triple Threat Training combines three corresponding exercises into one monster combination interval. We start with one power/explosive cardiovascular movement, follow it up with a more finesse-based cardio movement, then finish out the combination with a strength exercise designed to affect multiple muscle groups at one time, while also allowing for a period of “active rest”. By using active rest, we are able to do more work in the same amount of time. With Triple Threat Training, we’re not stopping for 60-90 seconds after each set; we’re pushing through and minimizing the time we spend standing around catching our breath or letting our muscles recuperate. We’re also not counting reps, we’re strictly going for time. I’ll usually set an interval timer, and listen for the beeps. It really is a very simple way of training. Because things are precisely calculated, each training session is either 36 or 45 minutes long (difference is explained below).
- (:30/:30/:30) Beginner/Intermediate
- (:30/:60/:30) Advanced
- 30 second rest after each three-exercise combination
This is the difference between a 36 or 45 minute workout. If you’re better conditioned, opt for the :30/:60/:30 format, which includes one minute of a finesse cardio movement, instead of the standard 30 seconds. Other than that, the workouts are identical and should provide a serious challenge, regardless of what your fitness ability currently is.
I’m going to break down each combination, tell you exactly what equipment you’ll need, and then briefly explain how to perform the movements. If you’re unclear about things, feel free to leave a comment below and I’ll be happy to get back to you.
Triple Threat Combo #1
Equipment needed: Bench/Box and jump rope (fast jumps in place if no jump rope).
Notes: Set up a bench, and jump up and onto the bench. Pause, and jump straight off, to the opposite side. Turn around and repeat. Without break, go right into jump roping or quick jumps in place if you don’t have a rope. From here, get down and dirty and start those hindu push ups. Take 30 seconds rest after your hindu push ups, then repeat 2 more times for a total of 3 rounds.
- Bench Jump Over and Back/Jump Rope/Hindu Push Ups
Triple Threat Combo #2
Equipment needed: Dumbbells or anything you can plant your hands on for split pikes.
Notes: We’re going with the explosive squat jump to slowly bump your heart rate, but primarily burn out your legs, before taking things to the ground. We’ll be working the posterior chain as well as driving that heart rate up further with the crabs kicks. From there, you’ll prop yourself up and perform split pikes for the final 30 seconds of work.
Triple Threat Combo #3
Equipment needed: Bench or box.
Notes: Powerful lateral bench hops morph into high knees, which end with a set of dips on the bench as you catch your breath and burn out of your triceps.
Triple Threat Combo #4
Equipment needed: Barbell.
Notes: Perform long jumps by simply squatting down and taking the longest jump possible. Stop, turn around, and repeat. Don’t use any momentum or take a “running start”. On breakdowns, make sure you really move your feet in between the “sprawl” to the ground. Focus on your footwork and quickly transitioning from a fast burst of running in place to getting parallel to the ground, as seen in the video link below. With the hang snatch, keep a straight back and do your best not to lean forward or hunch over while performing the exercise.
Triple Threat Combo #5
Equipment needed: BOSU.
Notes: We’re incorporating a BOSU here to really tax those stabilizer muscles and give things a different look. As always, move from one exercise to the next as quickly as possible and do your best to only rest at the end of each combination. This is a very taxing three-exercise combination, so don’t get discouraged if you can’t make it all the way through.
Triple Threat Combo #6
Equipment needed: Plate or other sort of weight.
Notes: For those that are unfamiliar with shuttle runs, it’s simply a quick sprint, no more than 10 yards in length. To be most effective, walk off 20-30 feet, and sprint each section, only slowing down to touch the ground, before turning and repeating the run. Finish things strong with the tricep press, using the plate or weight used for the weighted speedskaters in the first part of this combination.
The great thing about these workouts is the potential to mix-and-match a variety of exercises to create effective routines. This is simply one of about a half a dozen Triple Threat Workouts I’ve put together. While there is no exact list of which exercises can and cannot be used to make up a Triple Threat Workout, these are simply ones that I’ve used myself and have gotten great results from. If you try to design your own workout, it’s important to keep a few things in mind….
- Utilize a strength movement that allows you to catch your breath or “actively rest”.
- Cardiovascular movements should ideally work different aspects of the lower body.
- Triple Threat Workouts should have a clear focus so they can be effectively paired with other Triple Threat Workouts with differing focuses to avoid over training.
Depending upon your goals, mixing in 2-3 of these Triple Threat Workouts a week may be just what you need to take things to the next level. This new workout format should help sustain or even relight that motivational fire and keep you on the track to success for many months to come.
If you’re liking what you see and still want more, be sure to LIKE US on Facebook, where we’ll be posting the rest of our Triple Threat Workouts in the near future.