Training Routines

1. Archimedes

If you haven’t read the basics, you can find it here.

 

  1. Back Slider
  2. Tall Plank Slider
  3. Pull Up
  4. Standing Chop + Knee Lift
  5. Stir the Pot

My stats (4 rounds):

  • Volume: 34,800 lbs
  • Density: 828 lbs/min

2. Intervals – AirDyne

  • High effort: 40 seconds
  • Low effort 20 seconds
  • 8-10 rounds
  • Power output during high phase: 750 WATTS

3. DaVinci

 

  1. Half Kneel Pull Down
  2. Squats + Band
  3. Punch Rotation
  4. Half Kneel Chop
  5. Squat-Row

Total Load: 33, 864 lbs

Density: 638 lbs / min


4. Intervals: Boxing, Mini-Trampoline

Boxing – about 10 minutes total time in 30 second / 30 second intervals

Mini-Tramp – 15 minutes in 15 second / 45 second (easy bouncing) intervals.


5. NICKEL

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.

Three to Five rounds:

  • Push Up
  • Pull to Press
  • Back Slider + Vector
  • Flamingo Gunner
  • Single Double Deadlift

6. HYDROGEN

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.

Three to Five rounds:

  • Skater Squat
  • Tree Pose – Superman
  • Flamingo Cross Punch
  • Hip Driver
  • Plank Walk Up

7. COPPER

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.

Three to Five rounds:

  • Push Ups
  • Back Slider
  • Single Cross Lift
  • Side Sliders
  • Half Kneel Chop

8. GOLD

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.

Three to Five rounds:

  • Jump Lunge
  • Speed Pull Downs
  • Commando Push Up
  • Speed Squat
  • Tall Plank Windmill

9. IRON

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.Three to Five rounds:

  • Side Sliders
  • Flamingo Gunner
  • Half Kneel Chop
  • Pull to Press
  • Back Slider

10. ALUMINUM

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.Three to Five rounds:

  • Plank Rows
  • Speed Pull Downs
  • Back Slider Row
  • Half Kneel Lift
  • Squat Swing

11. SILVER

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.Three to Five rounds:

  • Speed Squats
  • Speed Pull Downs
  • Side Hops
  • Speed Punch
  • Karate Kid – Superman

12. BORON

45 seconds of work with 15 seconds of rest moving from one drill to the next = one round.Three to Five rounds:

  • Half Kneel Lift
  • 45 Degree Lunge & Lift
  • Back Slider – Hammer
  • Plank Rows
  • Single Arm Punch

Leave a Comment:

Jimmy Welsh says

Looking forward to seeing your newer drill sequences/routines. I will let you know what I think. I tweak the elements all the time without changing the primary emphasis on each particular one.

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Jimmy Welsh says

Kelsey, still following the Fusion elements for the most parts or have you deviated from those? I did “Manganese” this morning.

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    DD Kelsey says

    Hey Jimmy – yes, same principles as in the Fusion / ActiveAge concept. Some routines are named after Scientists and Artists..you’ll see some Elements here too…I don’t have a good video environment to shoot videos now unfortunately. Feel free to try them out and let me know how they work for you.

    Reply
Linda Chapla says

Thanks, Doug, for the post. Followed you for awhile with Active Age. Glad to see you’re back. I live in Atlanta. Is there anyone here you might recommend as a trainer that follows your philosophy for training- “You can’t do at 40 what you did at 20?”

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    DD Kelsey says

    Hi Linda – sorry, I don’t know of anyone.

    Reply
Anne says

I am impressed! But I have none of the equipment (except the ball) that you are showing here. However, I do have a couple of your books, and I need to look at them again to see what will work for me.

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Omar says

From Elements to Scientists! I like it. Good to see the conversation restarting. I’m still around and still ticking. Much had changed but the spirit is still there….

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    DD Kelsey says

    Thanks Omar…this project is different than ActiveAge Blueprint. I’m posting what I do, with whatever tools in whatever environment. The underlying principles are much the same as ActiveAge Blueprint though…an evolution I guess you could say. And you’ll see some Elements here too. Glad you found them!

    Reply
Jimmy Welsh says

Yep, makes sense. I learned a lot about the loads at the ends and beginnings of ranges between bands and pulleys from you; like springs, pulleys, and therabands. I suspect to keep the body guessing, good to do a little of both. I have just gotten so used to GCB’s but always have access to pulleys. Thanks K!

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    DD Kelsey says

    Good to hear Jimmy! Thanks!

    Reply
Jimmy Welsh says

OK, have you noticed a big difference doing the drills with Gray Cook bands versus pulley resistances? I know the technical differences between the two but what are your feelings on the differences?

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    DD Kelsey says

    I prefer a pulley because the load over the arc of movement is more consistent. The band has the greatest load at the end of the movement and almost no load at the beginning….with a pulley you can increase / decrease the load at the beginning and end point by changing the angle of the body relative to the pulley. I guess my answer is that the pulley has a better feel overall but I don’t always have access to one….so I use a band and it works out okay.

    Reply
Jimmy Welsh says

Amen Darlene!

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Darlene Hanson says

Count me in with Jimmy and Heidi, it’s great to have you posting again! We need your unique voice on the web. Each post is educational, informative and inspirational. I look forward to each and every one of them. You were missed, thank you for returning.

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    DD Kelsey says

    Thanks Darlene…I appreciate that.

    Reply
Heidi Armstrong says

I agree with Jimmy! I’m so glad you’re posting again.

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    DD Kelsey says

    Reply
Jimmy says

Woo hoo! Thanks for posting! Keep it up 🙂

Reply
    DD Kelsey says

    Thanks Jimmy!

    Reply
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