Tiki's Wedding Workout
Chris Ullom, ATC, CSCS
My really good friend, Kate "Tiki" Barber, is getting married this fall. In case you don't know, Tiki is the recently retired captain of the US Women's Olympic Field Hockey Team, as well as an All-American and National Champion during her days at UNC. She came to me a few weeks ago and said she needed help getting in shape for her wedding and that she wanted to lose about fve pounds. Tough part for me is that she is in phenomenal shape. Plus, she doesn't want to bulk up (if I had a nickel for every female that has uttered those words to me I could pay off the national debt) but she likes to train hard. Okay, no problem. The following is the first two months of her program. We decided to include a lot of fast, explosive exercises that would utilize her fast-twitch muscle fibers, keep her metabolism high, and accentuate her athletic build. We also talked about cutting back on the adult beverages, which she assures me is the easy part. I will continue to update her workouts as we get closer to the big day and we will monitor her progress towards her goal. If you want to train like a recently retired Olympic athlete soon to be married, give this a shot.
Tiki's Wedding Fitness Plan
Nutrition -- Basic Guidelines
1) All the fruits and veggies you want.
2) Lean Meats -- Fish is better than Poultry, Poultry is better Beef.
3) Limit starchy foods -- pasta, rice, potatoes, etc.
4) Alcohol -- watch how many calories you get from this.
The Workout Schedule
1) Power/Anaerobic Workout
2) Long Run
3) Strength Workout
4) Rest
5) Fartlek or Interval Run
6) Metabolic Workout
7) Recovery Work
Workout #1 -- Power/Anaerobic Training
1st Set (3 sets)
1) Heavy Kettlebell Swings x 6
2) Weight Vest Squat Jumps x 6
3) Dynamax Over Head Med Ball Sit-ups x 20
2nd Set (3 sets)
1) Single Arm KB Snatch x 6 each
2) Explosive Step-ups x 8 each
3) Side Dynamax Wall Ball x 8 each
3rd Set (3 Sets)
1) KB Lockout Push-ups x 6-8 each side
2) Chin-ups x 8-10
3) KB Pull-over Toe Touch Crunches x 20
Finisher
Bike Sprints = 15 sec sprint (140-150 RPM's)/45 sec recovery, Level 10 x 6-8 sets
Workout #2 -- Strength Workout
1st Set (3 Sets)
1) RDL x 8-10
2) Standing Press x 10-12
3) Hanging Knee to Elbows x 10-15
2nd Set (3 Sets)
1) Lateral Bench Step-ups x 8-10 each
2) Inverted Row x 10
3) TRX Pikes x 15
3rd Set (3 Sets)
1) TRX Hamstring Curl x 10-12
2) DB Kick Backs/DB Hammer Curls x 20 each
3) KB Under the Legs x 10 each
Finisher
Stairmaster Level 20 = 45 sec on/15 sec off x 5 sets
Workout #3 -- Metabolic Workout (This one or the F.I.T. Club)
3 Sets for Time
1) Hang Clean x 12
2) Box Jumps x 10
3) Drop Step Sweep x 10 each
4) Glide Push-up Mountain Climbers x 15
5) KB Half Turkish Get-Ups x 8 each
6) Dynamax Burpees x 10
Tiki Phase II
Workout #1 -- Power/Anaerobic Training
1st Set (3 sets)
1) Single Arm Kettlebell Swings x 6 each arm
2) Hot/Colds x 12
3) Kettlebell Turkish Get-ups x 5 each arm
2nd Set (3 sets)
1) Single Arm DB Split Jerk x 6 each
2) Alternating Explosive Step-ups x 8 each
3) Tubing Twists x 15 each (FAST!)
3rd Set (3 Sets)
1) MB Explosive Push-ups x 12
2) Over the Back Dynamax Toss x 8-10
3) Slide Board Mountain Climbers x 30 (FAST!)
Finisher
Bike Sprints = 30 sec sprint (120-130 RPM's)/90 sec recovery, Level 10 x 4-6 sets
Workout #2 -- Strength Workout
1st Set (3 Sets)
1) Single Leg RDL x 8-10 each
2) Alternating Standing DB Press x 10-12 each
3) Hanging Knee to Elbows x 10-15 (3 sec down, add med ball if needed)
2nd Set (3 Sets)
1) Lateral Lunge and Curl x 8-10 each
2) Inverted Row (Weight Vest) x 8-10
3) Physioball Single Leg Pikes x 8 each
3rd Set (3 Sets)
1) Physioball Single Leg Hamstring Curl x 8-10
2) TRX Rear Delt x 10
3) Sprinter Sit-ups x 12-15 each
Finisher
Rower = 500 meters under 2 minutes
Workout #3 -- Metabolic Workout (This one or the F.I.T. Club)
3 Sets for Time
1) Dynamax Squat Toss x 15
2) Dynamax Squat Jumps x 15
3) Dynamax Exchange Crunch x 20
4) 1 minute upper body ergometer (30s forward/30s backward)<B style="mso-bidi-font-weight
| 
