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FINISHERS
LDN
21.05.2017
LDN
21.05.2017

FINISHERS

A NOTE ON HIGH INTENSITY FINISHERS FOR A VARIETY OF GOALS

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Most of you who have been following me for a while now know I'm partial to an end of workout blast. Finishers or metabolic finishers should be considered by most generalist gym goers and even athletes looking to squeeze that little bit more out of there workouts, all done in just a little extra time.


Finishers can be put together in a number of different ways  and targeting various goals. Think of a finisher as a 5,10 or 15 minute window  at the end of your workout, in which you have the opportunity to target your goals further with an intense sequence of exercises. 


This doesn't mean you just kill yourself off for no other reason than thats what you consider being an effective workout. They should still be goal oriented. This may mean you ‘kill’ yourself in 15 minutes or less but the real goal here could be fat loss, increasing work capacity and mental toughness.


Unless you are on an insanity type program and hammering yourself into the ground from the minute you walk into the gym (which has its place), it’s likely that your sessions are split down into blocks targeting more than just fat loss. To increase strength or high intensity / high skill development  (i.e the front squat or muscle up) a significant portion of your workout will need to be spent doing those exact movements, ideally at the start when you're fresh.


This may mean the majority of your workout is taken up by minimal reps at a high intensity and   plenty of rest periods. This doesn't leave you much time left to work on other goals you may have at that  time, for example,  fat loss, increase work capacity, aerobic endurance , etc.


This is where the finisher comes in:


Here are some common goals that can be targeted with a finisher:


Fat loss:  High intensity finishers are a great way to torch fat. The EPOC (excess post-exercise oxygen consumption) caused will leave you burning calories long after you've finished your workout.


Increase general work capacity: Supertraining AUTHOR Mel Siff defined work capacity as "the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body.” Increasing your work capacity will allow you to place increase demands on the body, resulting in you progressively getting fitter, stronger, faster, etc.


Increase specific work capacity: This is an increase in work capacity for a specific movement. For example, my pulling endurance is pretty whack, so a finisher for me could look like:


5 muscle ups, 10 dips, 10 pull ups


4 muscle ups, 10 dips, 10 pull ups


3 muscle ups, 10 dips, 10 pull ups


2 muscle ups, 10 dips, 10 pull ups


1 muscle up, 10 dips, 10 pull ups.


Over time resulting in an increase in work capacity specific to them movements. I.e gets easier.


Muscle building: Finishers can be used to increase the volume and stress placed on specific muscle groups, resulting in growth.


The goals above will often overlap but its important to use finishers to support your primary goal. Also bare mind that an increase work your work capacity is only effective if you're recovering and adapting from it.


There are hundreds of different finishers out there, and with a bit of creativity you can make up your own. I've listed a few examples below:


Medicine ball finisher - Be explosive with each throw!


3 rounds of (2min rest) between sets using a 5kg ball.


8x push press throw, 16x overhead throw with lunge, 16x Rotary throws (Alt sides), 8x Med ball slam.


Bodyweight finisher-


3 Rounds Total - Max reps in 1 min


(no rest between exercises, 2 min rest between sets)


Box Jumps, Mountain climbers, Speed squats, Burpees with push up.


Push Pull finisher-


2 Round of:


20 pull ups , 20 dips,  15 pull ups, 15 Russian dip, 10 pull ups, 10 Russian dip, 5 pull ups , 5 Russian dip with 5 sec hold at bottom.


Barbell complex finisher-


Perform 8 reps on each exercise. Go from one exercise to the next without dropping the barbell. Once the set has been completed, rest 60 seconds then perform 7 reps on each, followed by 6,5,4,3,2,1.


Bent over row, High pull, Push press, Front squat, Lunges EL.


Rowing finisher-


Simple but still a lung burner! The 30 seconds working should be at max pace.


30 secs on/30 secs off for a total of 10 mins.


Wattbike sprints-


Another simple lung and leg burner.


15 secs on at 500watts+/45secs off for 15 mins.


Finishers can come in various different forms and there is an endless amount of them out there. Figure out what the goal is, see what equipment you have available and get to work.


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Thankyou for reading - Words by Adi Gillespie.