EDT using bodyweight
By Nathan Cragg
Here's something I just came up with on the fly. The only equipment your need is your body and a jungle gym or any other item you can hang from with feet able to touch the ground. A wood dowel or PVC pipe will be useful as well. If you are unfamiliar with EDT protocols, make sure to review them here at t-mag http://www.t-mag.com/articles/196dens2.html
"A" Workout
PR Zone 1 (15 Min)
A-1 Pull-up and it's variations
A-2 Push-up and it's variations
PR Zone 2 (15 Min)
B-1 Inverted Row ( Feet in contact with ground, body underneath bar. Like a pull-up only rowing yourself up from a semi horizontal position)
B-2 Hand stand push-up or any modifications that work a vertical pressing movement.
"B" Workout
PR Zone 1 (15 Min)
A-1 King Dead lifts ( A one leg dead lift, for pics see www.t-mag.com)
A-2 Ski Jumper/lateral hops (Make an invisible line on the ground and jump back and forth across it for 60 sec. Coach Staley had me do these in my own EDT program, they are both strength and cardiovascular.)
PR Zone 2 (15 Min)
B-1 Left extended lunges (Take a large step forward with your left leg, drop your right knee down to one inch above the ground. Pull yourself back concentrating on the glute-ham emphasis. Use a wood dowel in an overhead snatch position for an extra challenge.)
B-2 Right extended lunges (Apply above instructions to right side. Make sure to concentrate on the glute ham emphasis on all repetitions.)
PR Zone 3
Abs/lower back in whatever manner fits your goal and needs.
"C" Workout
PR Zone 1 (15 Min)
A-1 Chin-up and variations
A-2 Dip and variations (Only bring upper arm to parallel to reduce elbow and shoulder problems, use the monkey bars if dip bars are un-available)
PR Zone 2 (15 Min)
B-1 Left arm inverted row (Same as above inverted row, only with one arm. Your angle on this may have to be reduced by sliding the feet closer or assisting with the other arm.)
B-2 Right arm inverted row
B-3 Dive bomber push-up or one arm push up depending on strength and fatigue.
"D" Workout
PR Zone 1 (15 Min)
A-1 Left leg pistols
A-2 Right leg pistols
PR Zone 2 (10 Min)
B-1 Overhead body weight squats with dowel held in snatch position
PR Zone 3
Abs/lower back as needed, make sure the exercises are different than the "B" workout.
Use these workouts in a rolling fashion ex A-Mon, B-Wed, C-Fri, D-Sun, A-Tue, B-Thurs, C-Sat, D-Mon....
Let me know if you try this out and if it works. I pretty much made this up on the fly so feel free to adapt exercises as needed. Email me if you have any questions nathan@redwhiteandbluefitness.com
Nathan
"Training America's Best"
Train Hard, Fight Easy Hooah!
Nathan Cragg is currently a COLT (Combat Observation Laser Team) Team Chief in the 49th AD TXNG. Having served active duty time as well, he knows the hardships encountered. Being involved with law enforcement and fire service since early high school; his drive is to help prepare fellow firefighters, police officers and soldiers to be their physical best. Becoming a Certified Fitness Trainer with the ISSA and Olympic weightlifting coach is only a continuation of a lifetime of learning optimal human performance.
You may reach him at nathan@redwhiteandbluefitness.com
