The Bane Workout – A Letter to a Beat Up Reader
Question: i have been around alot of really good lifters,,,but i cant train myself i have allways done better by someone telling me what to do if that makes since,,,,i guess my question is i have alot of injuries,,,i no what i should probably do but i am sure how to actually structure them into my workout…i dont want to actually compete right now, i just would kike to maintain, get in better shape and heal my injuries…i have read all your books , no them inside out,,no westside inside out just dont no where to put everything could you possibly help, or maybe(for old times sake do a consult, im at my witts end with my l-4,l-5,, sciatic nerve problem it has caused me to tear right ham 3 times in 2 years
I think you need to lay off squatting and pulling and rethink your approach to training. Take 6 months off of doing traditional stuff and attack training at a new angle. Do the Bane Workout, as I call it. It has nothing to do with Bane but I figure, “What the F#ck? Might as well use the name.” Plus, it was thought while watching “Batman Rises”. This is what I do with people who are all fucked up and know they need a different approach (this is the Hurt Lower Body Crue Bane Workout, umlauts pending).
- Workout – as many days as you want, up to you. Don’t ever ask this question.
- Exercises – whatever you want, you choose from the template. Don’t ever ask this question.
Hurdles, Kicking Heavy Bag, PVC Work, Jump Rope, Parisi Warm-up, Defranco Agile 8, etc. Move in a variety of ways and do this for 30 minutes. NO less.
Single Leg Exercise (You choose) – 5 sets of 6 reps. Bodyweight, barbell, dumbbell – load how you want but never cut short the ROM for weight. That means your wife didn’t take your last name. And not because of anything but embarrassment.
Upper body Press (You choose) – either volume work, 5/3/1 sets/reps or whatever. Don’t ask as this is up to you.
Some type of Swing/KB-DB Snatch or some kind of pulling movement (not deadlifting). Variety. Volume work.
Bodyweight “core training” – because a strong man needs to take a punch. Do enough to make you strong
Now that I’ve given you everything to do, and how to do it, are you ready to take the challenge?
(Note: Part One must be done 1-2 times/day)