Welcome to Kingmaker! If
Welcome to Kingmaker! If you're ready to be a well-rounded athlete in fighting shape, this hybrid between boxing, powerlifting, and bodybuilding systems of training will be your answer.
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This style of training allowed Mike to step into the professional world of boxing at age 40 and stop his opponent in the first round. You too can build the strength, endurance, and power necessary to dominate your world and overcome challenges inside and outside of the gym.
| Kingmaker: The Program |
Mike designed this as a four-week program, but it's meant to be performed back to back, making for an eight-week commitment overall. Why? You'll know once you're a few days in. The sheer volume packed into each workout is incredible and will have you using some seriously light weights. If you really want to make progress on this program, consider the first time through it as your introduction, and the second time through as the time to try heavier weights.
The program consists of a four-week, five-day split. Here's the schedule:
Day 1: Upper body
Day 2: Lower body
Day 3: Conditioning
Day 4: Upper body
Day 5: Lower body
Day 6: Active recovery
Day 7: Rest
These splits aren't as clean-cut as in a bodybuilding program, though. There are some upper-body days that have full-body moves like deadlifts, and some of the conditioning days are basically full-body lifting workouts in disguise. Also, every day—upper, lower, and conditioning—begins with a jog on the treadmill, and ends with either another jog or a brisk walk. So expect to be tested in unusual ways.
Your active recovery day at the end of the week is meant to focus on restorative cardiovascular training to boost recovery and give your joints a break. Swimming is the ideal choice here, but of course not everyone has access to a pool. If not, then yoga, a hike, or some other light, restorative activity will work—but no lifting!
| Week 4: The Ultimate Test |
On the fourth week, you get to test your maxes—but not in the typical 1RM fashion. Instead, you'll be performing high-rep work with a preset amount of weight. For example, you'll perform 100 reps of squats with a weight equivalent to your body weight, aiming to perform it in as few sets as possible. You'll also test your bench press and overhead press, then perform Mike's iconic "Iron Marathon" protocol on the leg press.
For the first four weeks, you very well might struggle to do the minimum in this program. That's OK—the minimum is the starting point on this journey. It will be brutal, but trust the program and follow it, and you will be ready for it.
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This trash does play?
Screw 5 days let’s make it 6 and rest on 7 and back at it ....
Good good good ++++++×××++++++?????????????????????????
Hii guys follow me on Instagram my instagram ? karan mehra 20
The Pit Online Dojo..
The Pit Online Dojo.. The Pit Online Dojo... This video blog is about how I stay in shape at 60... It goes through my workout schedule every week.
Thank you for being a part of The Pit Online Dojo. I hope we can help you reach all of your martial arts, self-defense, and fitness goals. Please feel free to contact me for any questions, comments or compliments... ⛩☯️?
My GREAT SPECIAL! ??
My Website⛩ thepit.tv
My Email? [email protected]
Shouldn't the hip touch the ground when sprawling? Asking out of curiosity
Unrelated but Id love to see a video on what the Pit does for stretching and flexibility
Thanks! How long is the total workout?
The key is cardio and body weight body weight body weight and sparring with some bag work. Great video.
Great Video John. I'm 56 and have been retired for about 5 years now. I was a cop for 30 years in a very high crime area. I have always done some moderate weight training and jogging but wanted to get back into hitting the heavy bag again. I have been back at hitting the bag both heavy and speed for about a month and recently incorporated a 20 pound medicine ball into my daily workout. I confess that training on the bags just makes me feel good. I have subscribed to your channel because you keep things real, simple and BS free. I use a lot of your training tips during my workouts. I have of years of street experience and can honestly say your self defense tips and philosophy are spot on. Thank you very very much. At 60 you are an inspiration to a 56 year old.
There are no WEIGHTS in
There are no WEIGHTS in this prison system! Maybe the prisons in your state or the ones you observed on television have weights, but this one does not. Maybe the prison that your sister's friend went to had weights, this one does not. You might think that steroids flood this prison system, they do not. I spent a few calendars on the mainline of this prison system so I am speaking from experience.
These cats get swole without weights because they were taken out of this prison system in the late 90's. The food provided by the state is high in fat and low in protein so when you consider they have no weights, and their diet is lacking in the proper body building nutrients their physical condition is remarkable. These cats would put most licensed physical trainers to shame in their knowledge of working out and building solid muscle.
All they got to work with is water bags (seen in the first three pictures in the video and they can weigh about 50 pounds), calisthenics, burpees, push-ups, pull-ups, dips, and other bar work. For a leg workout a homie will sit on their shoulders so they can do lunges or squats.
This video should serve as motivation to you to get yourself in top physical shape because you don't need an expensive gym membership or even weights. Start with push-ups and other exercises that use your body weight. Fill two milk jugs with water and you now have some makeshift dumbbells. If there's a will, there's a way if you are able bodied, so stop making excuses and get at it. Put the pies, cakes, twinkies, and soda down and start eating healthy and building muscle.
Footwork bruh. Work on that
Man this reminds me of my time in the pen, working out is a lifestyle
You should try the gyms out here bro they are pretty decent, not too expensive either lol