The Magic 50By Ross Enamait - Published in 2005
The Magic 50 is one of many routines contained within the Infinite Intensity training manual. The workout is listed below.
Perform 5 circuits of the following:
- 5 Dumbbell Snatches Per Arm
- 5 Dumbbell Swings Per Arm
- 10 Burpees
- Rest 60 seconds and repeat
The total workout consists of 50 dumbbell snatches, 50 dumbbell swings, and 50 burpees. This routine is brief, yet extremely intense. If the workout does not pose an adequate challenge, you should increase the weight of your dumbbell. More iron always equals more intensity.
You can use one or two dumbbells for this routine. Certain individuals may snatch much more weight than they can swing. In these instances, you can set up two side-by-side stations. The heavier dumbbell will be used for snatches. You will then side step to your second station and perform swings with the lighter dumbbell.
If you do not possess a considerable strength difference between snatches and swings, stick with one dumbbell. It will allow for a faster transition between movements. Whether using one or two dumbbells, choose the heaviest load that you can handle. The key to this workout's success is to move from one exercise to the next, as fast as possible. If you use two dumbbells, limit time between movements.
You will start by snatching the dumbbell five times with each hand. Start with your non-dominant hand (ex. left hand snatch x 5, then right hand snatch x 5). After completing the snatches, perform five dumbbell swings with each hand (no rest between movements). Quickly drop the dumbbell and perform 10 explosive burpees. Focus on maximum exertion with each effort.
Recover quickly and continue with another pass through the circuit. At the conclusion of five circuits, your heart will be beating like a drum. Continually challenge yourself to reduce the total time required to complete the circuit. This routine will do wonders for work capacity and explosive endurance.
Conditioning workouts need not be lengthy. Intensity is much more important than the duration of the workout. For example, one boxer may jog for 40 minutes to satisfy his "roadwork" requirements. The athlete who stays home and performs The Magic 50 routine will finish his workout in half the time. He will achieve far more benefits from this brief circuit.
As Napoleon Bonaparte once said,
"Never interrupt your enemy when he is making a mistake."
When you step inside the ring, your opponent is the enemy.
This workout can be performed 1 to 3 days per week depending on your condition and weekly workload. This workout is just one of many that is featured in the Infinite Intensity text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.
About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and strength development. He has a sincere interest in helping today's athlete in their quest for greatness.
Ross has authored several training manuals, and operates a training business in the New England area. Feel free to contact him at [email protected], and follow his regular updates at www.rosstraining.com/blog.