Loaded Carries: The Ultimate Functional Exercise

What Is A Loaded Carry?

A loaded carry is a type of exercise where you are carrying something heavy (usually a backpack) with your arms outstretched. You then perform the movement while keeping your legs straight and moving forward at a fast pace. This type of exercise requires strength, balance, coordination, and speed.

Why Do They Work?

Loaded carries work because they involve all these factors. When you load up on something heavy, it forces you to use many muscles which are used during other exercises such as squats or deadlifts. These muscles must be trained regularly so that they don’t atrophy and become weaker over time. Also, when you have a weight hanging from your hands, it makes it easier to concentrate on the task at hand since there isn’t much distraction.

How To Do Them Properly?

The first thing you need to do is learn how to properly hold the weight. Many people think that holding a barbell in one hand will make them stronger, but it doesn’t. Holding a dumbbell with both hands allows you to keep your wrists straight and prevents wrist injuries like carpal tunnel syndrome. Hold the weight with your palms facing away from you. Next, raise your elbows up so that they are parallel to the ground and hold this position. Your arms should be close to your body and your chest should be puffed out a bit. Hold this position for the entire set. Once you have learned how to hold the weight properly, you need to learn how to walk with it. Always keep your legs straight when holding weight since bending your knees will put all the stress on your knees instead of your whole body. Keep your eyes focused straight ahead and don’t look down at the ground. This will prevent you from tripping over anything while you’re walking. Also, keep your core tight and don’t crunch your shoulders forward. This will keep your back straight and prevent it from aching after the exercise is done. Don’t take too long of a step since this will cause you to trip or not move fast enough to keep your legs straight. Most people make this mistake so it’s nothing to worry about. You want to pick up the pace a little bit, but don’t rush yourself. Rushing will cause you to lose balance and put unnecessary stress on your knees. Start with a comfortable weight that you can handle and build up from there once you have the technique down.

What Do I Aim For?

Your goal is to carry the weight for as long as possible. The optimal distance in most instances is between 40-50 yards. Anything less than 40 yards means that you went down early, and anything more than 50 yards means that you went down late. For the most part, if you can get over 40 yards, then you will have gotten a great workout.

What Do I Do If I’m Not Strong Enough?

Try to increase the weight by a few pounds every week until you start to feel the intensity of the exercise. If you need to take breaks during the walking part, that’s fine. What matters most is that you continue to work out with proper form. You want to walk for at least three minutes in order to get a good workout in.

Are There Any Variations I Can Try?

Yes there are a few different types of loaded carries that you can try out.

If you are not strong enough to do loaded carries, then you have two options. The first option is to use a lighter weight. If you don’t own any weights but still want to do this workout, then fill a backpack with books and other items until it weighs around the same amount as you would with iron plates.

The second option is to drop down and give yourself 20 pushups at the halfway point of your walk.

Here are some examples:

Fartlek loaded carries: Perform your loaded carries as normal, but incorporate speed bursts every 3-5 steps. So you would walk with the weight for 7-10 steps, then speed up your pace (while still maintaining good form) for 3-5 steps, and continue this process for the remainder of the set. This is a great way to increase the difficulty of your carries and improve your conditioning at the same time.

Once you can walk with the weight no problem, increase the weight a little bit and try to increase the distance that you walk. The pushups can be added at any time if you feel like you want an extra challenge. You can also try doing walking lunges instead of regular walking lunges to change up the movement pattern.

What Kind Of Weight Should I Use?

The best kind of weight to use is iron plates.

Drop set loaded carries: Perform your loaded carries as normal, but for the last part of your walk, drop the weight down to half of what you are used to carrying. This will make the last part much more difficult and will really test your willpower and strength. Once you reach the point where your legs start shaking uncontrollably, put the weight down and end the set.

For both of these variations, you can do them on their own, or after your normal loaded carries. You can get these from any sporting good store or sometimes in bulk from a local gym that specializes in equipment. You could also ask a gym teacher if they have any old plates that they are no longer using.

You can also substitute dumbbells for weights, but you will need two sets in order to complete the workout (one for each arm). The choice is up to you.

Should I Combine These With Other Exercises?

These loaded carries can be used as a stand-alone workout. However, they also work really well if you pair them with other exercises that focus on different areas of the body. Here are some good examples that you can try out:

Loaded Carries: The Ultimate Functional Exercise - from our website

Barbell complexes: perform a barbell complex with light to moderate weights.

If you still don’t feel the burn, then see if there are any heavier weights that you can find. There is no such thing as being “too strong” when it comes to this challenge. The stronger you are, the easier it will be for you.

The goal of this challenge is to strengthen your body AND your mind, so the stronger you are, the easier both of those tasks will be for you.

Looking for other cool challenges?

A barbell complex consists of doing a squat, press, and deadlift in succession without putting the barbell down. Since the barbell is very heavy at the start of each complex, you will save time by not having to switch the weight plates around. Make sure that you have someone spot you when you begin the first squat.

Rest pause bench presses: after performing your loaded carries, do as many rest pause sets of bench presses as you can until failure. Check out this resource.

These bench presses should be done at around 60-70% of your 1 rep max. You should only use a weight that you could normally do at least 5 reps with.

What About Calories And Nutrition?

This is where most people mess up and quit far too early into their journey.

You might be thinking “If I’m trying to gain lots of mass, I should eat lots of calories, right?”

Wrong. The body can’t build muscle out of nothing.

Crunches: No explanation needed. Just make sure not to overdo it and hurt yourself.

This is another challenging workout that will test your physical and mental endurance. It is very important that you do not try to rush through this program. You will need to take the time to warm up before each session and cool down afterwards as well.

You don’t want to pull anything because you went overboard in the beginning! It needs nutrients from food to build muscle. But, if your body does not have an excess of calories, it will be unable to build muscle. To gain lots of mass, you need to eat lots of calories. But, if you eat lots of calories, you will gain lots of fat as well.

So how do you gain lots of muscle, while keeping the fat gain to a minimum?

It is also very important that you listen to your body. The pain you are feeling should be from fatigue, not injury or wear and tear. If something feels wrong, then stop immediately and try again another day.

As for nutrition, you want to get around 50% of your calories from good old carbohydrates. The rest of your calories should come from proteins and healthy fats. Don’t eat too much fat though because it could hinder your ability to build muscle.

You need to eat a good diet with lots of protein. However, you should not be eating much more than 2.5 grams of protein per kg of body weight (1 gram per lb).

For your carbohydrates, you want to limit them to oats, rice (brown and white), and potatoes. You can have some fruit and some bread, but try to keep it to one serving per day at most.

Try to get most of your proteins from food rather than supplements. The only supplements you really need are protein and a multivitamin. However, you can take creatine if you want.

Loaded Carries: The Ultimate Functional Exercise - Image

Before You Begin

It is best to have a training partner help you with this program. However, if you do not have one, do not fret. You can still do this on your own.

You just might have to modify some things such as lowering the amount of weight you lift or doing less repetitions. For protein powders, only use them as a supplement if you do not have proper nutrition.

Supplements are not needed for building muscle. They can help speed up the process a bit, but they are by no means necessary.

The Pre-Workout Warm-Up

Light stretching: take 5 minutes to gently stretch your legs, neck, and back. Focus on the areas that are prone to getting tight from lifting.

The Core of the Program: The Workouts

This program is separated into three different four-week cycles. Each cycle has a different focus. The first cycle is designed to stretch and strengthen your muscles, while the other two help you build strength and endurance.

Before you start the first cycle, you need to be able to do at least 10 repetitions of the exercises below with little difficulty. If you cannot, then spend some time warming up with lighter weights until you can.

As with the warm up, you also need to always stretch after every workout. Hold each stretch for at least 30 seconds, but no more than 60 seconds.

The Three Cycles

As mentioned above, this program cycles through three different four-week programs. This is a total of twelve weeks, which is enough to start seeing results if you set your mind to it.

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The first cycle is designed to stretch and strengthen your muscles. You won’t be building on previous gains, but you will start preparing yourself for what is to come in the next two cycles. The exercises you will be doing in this cycle are the same ones you did before.

However, you will now do three sets of ten repetitions, as well as three sets of five repetitions. Make sure that you warm up before each work out and stretch after each one as well.

The second cycle is the “meat and potatoes” of this program. You will start building up endurance and strength with the exercises you learned in the first cycle, but with added repetitions and heavier weights.

The third cycle is designed to take all that you have learned so far about working out and put it together in one cycle. You will still be doing the exercises from the previous two cycles, but this time you will be doing more repetitions. The goal is to push yourself for the full thirty minutes, resting as little as possible.

After you have completed this program, you can move on to a more advanced training manual. Again, this manual lists a wide range of options, so feel free to choose one that appeals to you.

Week One: The Stretch

For your first training session, you will repeat the warm-up from last time. Take it slow and do not push yourself too hard. You want to be warmed up and loosened up, not in excruciating pain because you immediately tried to do today’s routine as fast as you could.

Cycle One

Day One: Chest and Biceps

Loaded Carries: The Ultimate Functional Exercise - | Gym Fit Workout

Warm Up: Stretch for 2 Minutes

Stretch each muscle group for 30 seconds before beginning work out.

Barbell Bench Press: 3 sets of 10 reps (add weight if necessary)

Incline Dumbell Press: 3 sets of 10 reps (each arm)

Flat Barbell Bench Press: 3 sets of 10 reps (add weight if necessary)

Preacher Curls: 3 sets of 10 reps (add weight if necessary)

Close Grip Barbell Bench Press: 2 sets of 10 reps

EZ Bar Curls: 3 sets of 10 reps

Loaded Carries: The Ultimate Functional Exercise - gym fit workout

Day Two: Legs and Abs

Warm Up: Stretch for 2 Minutes

Barbell Squats: 3 sets of 10 reps (add weight if necessary)

Lunges: 2 sets of 10 reps (each leg)

Leg Extensions: 3 sets of 20 reps

Barbell Deadlifts: 2 sets of 10 reps (add weight if necessary)

Crunches: 3 sets of 25 reps

Oblique Crunches: 3 sets of 25 reps (each side)

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

Day Three: Back and Biceps

Warm Up: Stretch for 2 Minutes

Barbell Rows: 3 sets of 10 reps (add weight if necessary)

Bent Over Barbell Row: 2 sets of 10 reps

T-Bar Rows: 2 sets of 10 reps

Barbell Curls: 3 sets of 10 reps (add weight if necessary)

Hammer Curls: 3 sets of 10 reps

EZ Bar Preacher Curls: 2 sets of 10 reps

Day Four: Chest, Shoulders, and Triceps

Loaded Carries: The Ultimate Functional Exercise - GymFitWorkout

Warm Up: Stretch for 2 Minutes

Incline Barbell Press: 3 sets of 10 reps (add weight if necessary)

Flat Barbell Bench Press: 3 sets of 10 reps

Military Press: 2 sets of 10 reps (add weight if necessary)

Lateral Raises: 3 sets of 10 reps (you can use dumbbells or a barbell, alternate arms each set)

Reverse Grip Bench Press: 2 sets of 10 reps

Triceps Extension: 3 sets of 10 reps (add weight if necessary)

Overhead Triceps Extension: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

Day Five: Legs and Abs

Barbell Squats: 3 sets of 10 reps (add weight if necessary)

Lunges: 2 sets of 10 reps (each leg)

Stiff Leg Deadlifts: 2 sets of 10 reps (add weight if necessary)

Crunches: 3 sets of 25 reps (add weight if necessary)

Hanging Leg Raises: 2 sets of 20 reps

Straight Leg Calf Raises: 2 sets of 10 reps (add weight if necessary)

Day Six: Rest

Day Seven: Rest

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Cycle Two

This cycle gets a little more intense, so be sure to increase the amount of rest you are taking in between sets and exercises. Also, increase the amount of weight you are using. If you are unable to do so, then stick with the weight you had before or lower the amount of weight and keep repeating the exercises until you can.

DO NOT sacrifice proper form for more weight.

Day One: Chest and Biceps

Warm Up: 2 minutes

Stretch each muscle group for 30 seconds before beginning work out.

Incline Barbell Press: 3 sets of 10 reps (add weight if necessary)

Flat Barbell Bench Press: 3 sets of 10 reps

Close Grip Barbell Bench Press: 2 sets of 10 reps

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

EZ Bar Preacher Curls: 2 sets of 10 reps

Hammer Curls: 2 sets of 10 reps

Barbell Curls: 3 sets of 10 reps (add weight if necessary)

Day Two: Legs and Abs

Warm Up: 2 minutes

Stretch each muscle group for 30 seconds before beginning work out.each side)

Straight Leg Calf Raises: 3 sets of 15 reps (add weight if necessary)

Day Three: Shoulders and Abs

Warm Up: 2 minutes

Stretch each muscle group for 30 seconds before beginning work out.

Military Press: 2 sets of 10 reps (add weight if necessary)

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Lateral Raises: 2 sets of 10 reps (add weight if necessary)

Reverse Grip Bent Over Rear Delt Raise: 2 sets of 10 reps (add weight if necessary)

Barbell Shrugs: 2 sets of 10 reps

Sit-ups: 3 sets of 25 reps

Hanging Leg Raises: 2 sets of 20 reps

Oblique

Military Press: 3 sets of 10 reps (add weight if necessary)

Upright Rows: 2 sets of 10 reps (add weight if necessary)

Bent Over Laterals: 1 sets of 10 reps (add weight if necessary)

Shrugs: 2 sets of 10 reps (add weight if necessary)

Hanging Leg Raises: 3 sets of 15 reps

Loaded Carries: The Ultimate Functional Exercise - GymFitWorkout

Oblique Crunches: 3 sets of 25 reps (each Crunches: 2 sets of 25 reps (each side)

Day Four: Back and Triceps

Warm Up: Stretch each muscle group for 30 seconds before beginning work out. side)

Day Four: Arms and Calves

Warm Up: 2 minutes

Stretch each muscle group for 30 seconds before beginning work out.

Deadlifts: 3 sets of 8 reps (add weight if necessary)

Bent Over One-Arm Row: 2 sets of 10 reps (add weight if necessary)

Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Tricep Pushdowns on Bench: 2 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - | Gym Fit Workout

Day Five: Chest, Shoulders, and Biceps

Incline Barbell Press: 3

Seated Barbell Press: 3 sets of 10 reps (add weight if necessary)

One Arm Dumbbell Extensions: 2 sets of 10 reps (each arm)

Lying Triceps Extensions: 3 sets of 10 reps (add weight if necessary)

Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Straight Bar Curls: 2 sets of 10 reps (add weight if necessary) sets of 10 reps (add weight if necessary)

Lateral Raises: 2 sets of 10 reps (add weight if necessary)

Overhead Barbell Press: 2 sets of 10 reps (add weight if necessary)

Barbell Curls: 2 sets of 10 reps

Loaded Carries: The Ultimate Functional Exercise - gym fit workout

Preacher Bench Curls: 2 sets of 10 reps (add weight if necessary)

Day Six: Legs and Abs

Stiff Leg Deadlifts: 3 sets of 10 reps

Day Six: Legs and Calves

Warm Up: Stretch each muscle group for 30 seconds before beginning work out. (add weight if necessary)

Barbell Squats: 3 sets of 10 reps (add weight if necessary)

Lunges: 2 sets of 10 reps (each leg)

Barbell Deadlifts: 2 sets of 10 reps (add weight if necessary)

Oblique Crunches: 3 sets of 25 reps (each side)

Straight Leg Calf Raises: 3 sets of 15 reps (add weight if necessary)

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C

Squats: 3 sets of 10 reps (add weight if necessary)

Lunges: 2 sets of 10 reps (each leg)

Barbell Deadlifts: 2 sets of 10 reps (add weight if necessary)

Straight Leg Sit-ups: 3 sets of 25 reps

Standing Calf Raises: 3 sets of 15 reps (add weight if necessary)

Seated Calf Raises: 2 sets of 15 reps (add weightalf Raises (on toes): 2 sets of 15 reps (add weight if necessary)

Day Seven: Rest

Day Eight: Chest, Shoulders, and Triceps

Military Press: 3 sets of 10 reps (add weight if necessary)

Lateral Raises: 2 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - Image

Shrugs: 2 sets of 10 reps (add weight if necessary)

Bent Over One-Arm Row: 3 sets if necessary)

Warm Up: 2 minutes

Reverse Grip Barbell Deadlift: 3 sets of 10 reps (add weight if necessary)

Standing Calf Raises: 2 sets of 15 reps (add weight if necessary)

Seated Calf Raises: 2 sets of 15 reps (add weight if necessary)

Preacher Bench Curls: 2 sets of 10 reps (add weight if necessary)

Dumbbell Concentration Curls of 10 reps (each side)

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Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Incline Curls: 2 sets of 10 reps (add weight if necessary)

Overhead Extensions: 2 sets of 10 reps (add weight if necessary)

Straight Bar Cable Extensions: 2 sets of 10 reps (add weight if necessary)

Day Nine: Rest

Day Ten: Back and Biceps

Warm Up: Stretch each muscle group for 30 seconds before beginning work out.

Deadlifts: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - | Gym Fit Workout

Lying T Bar Rows: 2 sets of 10 reps (add weight if necessary)

Bent Over Two-Arm Dumbbell Rows: 2 sets of 10 reps (add weight if necessary)

Seated Two-Arm Dumbbell Extensions: 2 sets of 10 reps (add weight if necessary)

Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Incline Curls: 2 sets of 10 reps (add weight if necessary)

Overhead Extensions: 2 sets of 10 reps (add weight if necessary)

Straight Bar Cable Extensions: 2 sets of 10 reps (add weight if necessary)

Day Eleven: Shoulders and Triceps

Warm Up: 2 minutes

Dumbbell Press: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - | Gym Fit Workout

Standing Lateral Raises: 2 sets of 10 reps (add weight if necessary)

Reverse Grip Bent Over Laterals: 2 sets of 10 reps (add weight if necessary)

Barbell Shrugs: 2 sets of 10 reps (add weight if necessary)

Straight Bar Cable Extensions: 2 sets of 10 reps (add weight if necessary)

Overhead Rope Extensions: 2 sets of 10 reps (add weight if necessary)

One Arm Overhead Cable Extensions (each side)

Day Twelve: Legs and Calves

Warm Up: 2 minutes

Barbell Squats: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

Lunges: 2 sets of 10 reps (each leg)

Standing Calf Raises: 2 sets of 15 reps (add weight if necessary)

Seated Calf Raises: 2 sets of 15 reps (add weight if necessary)

Donkey Calf Raises: 2 sets of 15 reps (add weight if necessary)

Day Thirteen: Rest

Day Fourteen: Chest and Back

Warm Up: 2 minutes

Incline Barbell Press: 3 sets of 10 reps (add weight if necessary)

Bench Press: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - from our website

Weighted Dips: 2 sets of 10 reps (add weight if necessary)

Barbell Rows: 2 sets of 10 reps (add weight if necessary)

T-Bar Rows: 2 sets of 10 reps (add weight if necessary)

Hyperextensions: 2 sets of 15 reps

Day Fifteen: Cardio and Abs

20-Minute Light Jog

Rocky Balboa Workout: Day Sixteen

Day One, Three, Five: Chest, Shoulders, and Triceps

Warm Up: Stretch each muscle group for 30 seconds before beginning work out.

Barbell Bench Press: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - Image

Bent-Over Barbell Rows: 2 sets of 10 reps (add weight if necessary)

T-Bar Rows: 2 sets of 10 reps (add weight if necessary)

Seated Dumbbell Press: 2 sets of 10 reps (add weight if necessary)

Dumbbell Extensions Overhead: 2 sets of 10 reps (add weight if necessary)

Triceps Rope Pushdowns: 2 sets of 10 reps (add weight if necessary)

One-Arm Dumbbell Extensions (each side): 2 sets of 10 reps (add weight if necessary)

Day Two: Legs and Calves

Warm Up: 2 minutes

Barbell Squats: 3 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - Image

Lunges: 2 sets of 10 reps (each leg)

Weighted Step-Ups: 2 sets of 10 reps (add weight if necessary)

Standing Calf Raises: 2 sets of 15 reps (add weight if necessary)

Seated Calf Raises: 2 sets of 15 reps (add weight if necessary)

Day Three: Rest

Day Four: Back and Biceps

Warm Up: 2 minutes

Deadlifts: 3 sets of 10 reps (add weight if necessary)

Bent Over Barbell Rows: 2 sets of 10 reps (add weight if necessary)

T-Bar Rows: 2 sets of 10 reps (add weight if necessary)

Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Incline Dumbbell Curls: 2 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - GymFitWorkout

Concentration Curls: 2 sets of 10 reps (add weight if necessary)

Day Five: Shoulders and Triceps

Warm Up: 2 minutes

Military Press: 3 sets of 10 reps (add weight if necessary)

Lateral Raises: 2 sets of 10 reps (add weight if necessary)

Reverse Grip Bent Over Laterals: 2 sets of 10 reps (add weight if necessary)

One-Arm Cable Laterals (each side): 2 sets of 10 reps (add weight if necessary)

Seated Dumbbell Press: 2 sets of 10 reps (add weight if necessary)

Overhead Rope Extensions: 2 sets of 10 reps (add weight if necessary)

One-Arm Overhead Cable Extensions (each side): 2 sets of 10 reps (add weight if necessary)

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Day Six: Cardio and abs

20-Minute Light Jog

Rocky Balboa Workout: Day Seventeen

Day One, Three, Five: Back, Chest, and Biceps

Warm Up: Stretch each muscle group for 30 seconds before beginning work out.

Barbell Bench Press: 3 sets of 10 reps (add weight if necessary)

Bent Over Barbell Rows: 2 sets of 10 reps (add weight if necessary)

Weighted Dips: 2 sets of 10 reps (add weight if necessary)

Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - gym fit workout

One-Arm Overhead Cable Extensions (each side): 2 sets of 10 reps (add weight if necessary)

Day Two: Legs and Abs

Barbell Squats: 3 sets of 10 reps (add weight if necessary)

Lunges: 2 sets of 10 reps (each leg)

Weighted Step-Ups: 2 sets of 10 reps (add weight if necessary)

Seated Calf Raises: 2 sets of 15 reps (add weight if necessary)

Ab Roller: 2 sets of 15 reps

Ab Crunches: 2 sets of 20 reps

Day Three: Rest

Day Four: Chest, Shoulders, and Triceps

Loaded Carries: The Ultimate Functional Exercise - GymFitWorkout

Warm Up: Stretch each muscle group for 30 seconds before beginning work out.

Barbell Bench Press: 3 sets of 10 reps (add weight if necessary)

Standing Military Press: 2 sets of 10 reps (add weight if necessary)

Bent Over Laterals: 2 sets of 10 reps (add weight if necessary)

One-Arm Cable Laterals (each side): 2 sets of 10 reps (add weight if necessary)

Rope Pushdowns: 2 sets of 10 reps (add weight if necessary)

Seated Dumbbell Extensions: 2 sets of 10 reps (add weight if necessary)

Day Five: Legs and Calves

Squats: 3 sets of 10 reps (add weight if necessary)

Straight Bar Cable Extensions: 2 sets of 10 reps (add weight if necessary)

One Leg Press: 2 sets of 15 reps (each leg)

Straight Bar Cable Kickbacks: 2 sets of 15 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

Standing Calf Raisesbell Extensions: 2 sets of 10 reps (add weight if necessary)

Day Five: Legs and Calves

Standing Calf Raises: 3 sets of 15 reps (add weight if necessary)

Barbell Squats: 2 sets of 15 reps (add weight if necessary)

Straight Bar Cable Extensions: 2 sets of 10 reps (add weight if necessary)

One-Leg Press On Swiss Ball: 2 sets of 15 reps (add weight if necessary): 2 sets of 15 reps (add weight if necessary)

Day Six: Back and Biceps

Warm Up: Stretch each muscle group for 30 seconds before beginning work out.

Seated Calf Raises: 2 sets of 15 reps (add weight if necessary)

Day Six: Rest

Rocky Balboa Workout: Day Eighteen

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Day One: Chest and Back

Warm Up: Stretch each muscle group for 30 seconds before beginning work out.

Seated Cable Row: 2 sets of 10 reps (add weight if necessary)

Bent-Over One-Arm Dumbbell Rows: 2 sets of 10 reps (add weight if necessary)

Seated Low Back Extensions: 2 sets of 15 reps (add weight if necessary)

Performing Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Barbell Bench Press: 5 sets of 5 reps (add weight if necessary)

Incline Barbell Bench Press: 3 sets of 5 reps (add weight if necessary)

Decline Close Grip Bench Press: 2 sets of 5 reps (add weight if necessary)

Lat Pull Downs: 3 sets of 8 reps (add weight if necessary)

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Straight Arm Pull Downs (triceps): 2 sets of 8 reps (add weight if necessary)

Barbell Squats: 2 sets of 10 reps (add weight if necessary)

Lunges: 3 sets of 6 reps (each leg)

Step-Ups: 3 sets of 6 reps (each leg)

Leg Extension: 2 sets of 15 reps

Barbell Stiff Leg Deadlifts: 2 sets of 10 reps (add weight if necessary)

Walking Dumbbell Lunges: 2 sets of 10 reps (each leg) Make sure to rest one full minute after each set.

Day Three: Shoulders and Traps

Seated Dumbbell Press: 2 sets of 10 reps (add weight if necessary)

Loaded Carries: The Ultimate Functional Exercise - Picture

Upright Rows: 2 sets of 10 reps (add weight if necessary)

Bent Over Rear Delt Flys: 2 sets of 10 reps (add weight if necessary)

Barbell Shrugs: 2 sets of 10 reps (add weight if necessary)

One-Arm Dumbbell Shrugs: 2 sets of 10 reps (add weight if necessary)

Day Four: Arms, Calves and Abdominals

Seated Barbell Curls: 2 sets of 10 reps (add weight if necessary)

Incline Dumbbell Curls: 2 sets of 10 reps (add weight if necessary)

Donkey Calf Raises: 2 sets of 15 reps (add weight if necessary)

Standing Calve Raises On Leg Press Machine: 2 sets of 15 reps (add weight if necessary)

Abs: Finish off with 2 sets of crunches, leg lifts, and stretches.

For the most part, I would stick to these exercises. However, every two weeks for the next ten weeks I would like you to try something a little different as I do not want your muscles to adapt and thus no longer gain strength and size.

One Last Tip

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

Make sure to get plenty of Z’s as growth happens during deep sleep. Also, make sure to eat plenty of meat as this will provide the protein your body needs to build muscle.

I also recommend taking in some carbohydrates before and after training as it helps replenish your energy stores and take advantage of the nutrition your body is getting.

And most importantly, listen to YOUR body! It will tell you when you are working too hard or not hard enough. Listen to it and you will see gains, ignore it and you won’t.

This concludes our training Rocky. Good luck and I look forward to seeing you in six weeks champion! I expect you here every day at this time for your training.

Sincerely, Coach Thomas

• • •

Dear Rocky,

Congratulations! Because of your effort and dedication, you have won the Heavyweight Boxing Championship of the World. Your coach thought that it was a good idea to enter you in the Junior Olympics so that you could get a taste of boxing against other boxers.

It was there that you showed amazing ability and determination. And through hard work and training, you became the best.

Your coach thinks that it is important to stay active in boxing so that you do not get lazy and out of shape. He recommends getting into wrestling so that you can continue to sharpen your skills and keep in top shape. I agree with him and have found a great camp for you to train at.

I know you will be the best yet again, just like you were in the Olympics and Heavyweight Boxing Champ!

Loaded Carries: The Ultimate Functional Exercise - GYM FIT WORKOUT

All my love, Mom

P.S. I hope you are still being a good boy and listening to your mother!

The letter puts a smile on your face as you get ready to train for your next big challenge in wrestling at “Club Jaguar.”

You know you are going to win this and become the best wrestler in the world.

You can’t wait for it all to begin.

Your training has been tough but you’ve proven to be the best already at the Junior Olympics. You know that it’s a matter of perfecting your skills and working on new moves for the big one in a few years at the real Olympics.

Despite your successes and popularity, you still remain humble. Despite all your awards and trophies, you still remain grounded. You know that it is because of your family that you are where you are today.

Your coach, your mom, and your little brother are the ones that deserve the credit, not you.

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Your dad would be proud of you too, if he were still alive. Unfortunately, he was killed in the war before you were born so you’ll never get to meet him. You like to imagine that he was also a great athlete though; that’s how you get yourself psyched up before a match.

You imagine that he’s up in heaven watching you, cheering you on as you score the winning point in the final seconds of the game.

This motivates you to work harder and train longer. You know that if he could see you now, he’d be proud.

You just hope that your mom and little brother aren’t working themselves too hard. You know your mom spends a lot of money on your training. It’s a sacrifice that she makes so you can achieve your goals.

She has always been like that.

When you were little and you fell and scraped your knee, her first question was “Does it need a bandage?” Not “Are you OK?” Not “Why were you running in the house?” But “Does it need a bandage?”

You’re not complaining though; you know that she only wants the best for you.

Your little brother also likes to watch you on TV. He’s still too young to really know what’s going on, but he likes the flashing lights and the crowd noise. He cheers for you every time, which makes you happy.

You’ve been so wrapped up in your own success, that you haven’t had much time to spend with your family. You wonder how they are doing; if they are getting enough to eat and things like that. You make a mental note to spend some time with them when you get back.

Your plane ride home is a long one, but it gives you more time to think. You end up taking a lot of trips lately. Between going to and from the training camp and competing all over the country, your mom has probably spent a small fortune on airline tickets.

You hope she’s saving money somewhere else because that’s an important things too. Savings. You’re going to need it when you go to college in a few years.

The Olympic Games are coming up, and you’ve been thinking about what events you want to enter. You were only able to qualify for the wrestling event, but you’d like to compete in another. Unfortunately, they don’t offer the decathalon anymore, so you’d have to pick from the grueling list of other events.

You don’t think you’d do well in the marathon or the hurdles, but you might have a chance at the long jump or the javelin. You’ve got plenty of time to practice before you decide though, since the Olympics are still three years away.

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Four long years have passed and you’re on your way to the Olympics! It’s still hard to believe, but you made it.

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Value of peak exercise oxygen consumption for optimal timing of cardiac transplantation in ambulatory patients with heart failure. by DM Mancini, H Eisen, W Kussmaul, R Mull… – Circulation, 1991 – Am Heart Assoc

Testosterone plus low-intensity physical training in late life improves functional performance, skeletal muscle mitochondrial biogenesis, and mitochondrial … by W Guo, S Wong, M Li, W Liang, M Liesa, C Serra… – PLoS …, 2012 – journals.plos.org