Different training approaches: Card workout...

At Elite-Bodyworks, we are strong advocates of programme design. Carefully structured reps, sets, exercise selection and order, tempo of each rep and rest periods are all considered and this is a huge part of why we've had such amazing transformations and results with our clients. Sometimes however, random workouts are can be useful.

We've had the privilege to study under some of the most respected coaches in the industry. Charles Poliquin's guidelines feature heavily in our programme design but we've also interned under some of top coaches in the UK, Tom Crudgington being one of them.

Tom is based at his private centre in Bath called Body Development and is one of the most well equipped gyms I've ever witnessed. Working closely with the equipment designer Simon Watson he has a huge array of bars, dumbbells, machines and unique pieces of kit which truly makes training there a new experience each time we go.

Me and Ben have both been up there a few times but the first time we went, we attended a 'Body composition internship' which focused on reducing body fat rapidly using lots of different methods. The one that stands out most vividly is the card workout.

The set-up is simple, one deck of cards, one exercise per suit and the number on the card turned at random dictates how many reps you'll do on that exercise. We use all picture cards as 10 and Ace is 11! Rest can be taken at set intervals (10 cards/5 minutes) or alternatively taken when needed.

Tom uses the card workout with different types of press ups for his fighters, saying he expects them to be able to complete the workout in less than 15 minutes. It is also a great way to test mental toughness or also as a challenge with pairs picking alternate cards and going in a you go/I go format.

It can be used in lots of different ways though.

For example if you wanted to set up the session for fat loss, you could have the following exercises as the deck...

Clubs = DB Lunges
Spades = KB Swings
Hearts = DB Overhead Press
Diamonds = Russian Row (Another unique exercise learnt from Tom)
Joker = 3 x Prowler Sprint

The card workout can also be used as a high volume second workout of the day for a specific body, e.g. chest and back...

Clubs = Neutral Close Grip Chin Up
Spades = Face Pull
Hearts = Persian Press Ups
Diamonds = 45' Inc Neutral DB Press

We've experimented with clients doing this on their own, as a large group, with two decks and racing to complete the pack (see Ben and his winning team below) and as a pair/trio in a you go/I go format as mentioned above.

There really is no right and wrong, we've experimented with many different combinations of exercises and body parts. If your feeling really brave, try doing four leg exercises!

As trainer's, sometimes it's nice to not have to plan out a workout an just let the randomised cards dictate that for you. It's been a staple in mine and Ben's training for close to a year and we credit it hugely to our improved lactic acid endurance.

As always, there are a few points to consider with this type of training:

• It's hard to monitor linear progression because of the randomisation of the cards
• If you have any injuries or niggles, however slight, this type of training is not indicated because of the speed and amount of the reps
• I'd use this workout sparingly throughout the week, to do every day at such high volume would increase cortisol levels considerably and like anything, eventually become counter intuitive
• Form is easily disrupted so because of the increased risk of injury, reduce the weight and perform the reps correctly

If your training could use some variation or just want to push yourself or a group with a hard and effective training session, give the card workout a try, I'm confident you'll enjoy the results.