Ten years ago, at the age of 60, I went to Salt Lake City and did a
fitness workshop with Mark Twight at Gym Jones. www.gymjones.com
Mark works with all kinds of world class athletes, as well as those regular sorts like myself, he probably has the most notoriety for his work with the actors in the movie 300. The workshop was packed with fitness information and the following work out
comes out of those principals. Now it is one of the work outs that I do
routinely while I am at my cabin/studio in the Black Hills. The gym includes: a series of logs that I cut to three sizes while getting in firewood, a cheap plastic snow sled, 30-plus feet of rope, and pipe insulation for padding on a hand-made rope harness. The idea was to make an effective exercise routine based on things that were around. The workout is a circuit, meaning one goes from one exercise to the next taking only enough time to shift the weights (logs) and then going on to the next exercise. At the end of a circuit, you take a short breather and begin again. I go four times through the circuit with descending reps and distances. The first time through, I do 10 reps with the log flips, stump jumps, log pulls and log throws and 100 yards and back for the log drag and carry. The next circuit is eight reps and 75 yards, then six reps and 50 yards, then four reps and 25 yards. I do the circuit in this order:
Upend the log and flip it over. That is one rep. Repeat.
Approximately 22-inch height standing vertical jump to
stop of stump, step down. That is one rep. Repeat.
large log on sled and drag down and back the distance of that circuit.
Place intermediate log on sled and sprint out the 30 feet of rope and
pull the sled in. That is one rep. Repeat.
Pick up intermediate log and carry it down and back the distance of that circuit.
Pick up small log with both hands and throw it as far as possible forward, then
pick it up and throw it as far as possible backward. That is one rep.
That is one circuit. (repeat)