Coach Shreck’s Functional Pole Workout

In the video I show you excerpts from a workout out I did totally using the functional pole (really a cellar pole).  What I like about this type of training is that the pole is 3-4 inches in diameter so it is just like training with a fat bar except the fact that it is attached to cables at both ends.  This really adds to a different type of feel or stimulus that I crave for my body to be challenged.  Also, in this workout everything is ground based; meaning I am standing on my feet for the entire workout.  I personally prefer all standing type of workouts verses sitting down and using machines.  I am not saying any of that is bad; it is just what I prefer.  Here is the exact workout I did:

Warm-up (5 minutes on a bike, 7 minutes of various homemade indian club swings)

Shoulder Circuit & Walking Hip Circuit (Injury Prevention-check the articles section of the site for more information)

Functional Pole Work:

Standing Torso Twist L/R   3 x 10-12

Decline Press   3 x 8

Superset

Chest Press   3 x 8

Superset

Incline Press   3 x 8

Superset

Standing Row   3 x 10

Lat Pull Down   4 x 10

RDL   4 x 8

Superset

Fat Bar Curls   4 x 8

Isometric Biceps Curl Hold with Triceps Push Down   4 x 10-12

Straight Arm Ab Push Down   4 x 10

Cool Down and Stretch (Static)

Workout Volume:  35 working sets, rest periods kept very short, Total Work Time under 1 hour.

If you have any questions or comments or if there is other exercises with the functional pole that you would like to see; please do not hesitate to post them in the comments section.

Train with a purpose,

Jerry

PS    Click Here to view how I made my own functional pole