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Climbing the Ladder Part 2: Fun Workout Tools

The window is clean.  In fact, I’ve stepped out of that small room out into the sunshine again!  (Big cheesy grin.)  I’m excited for this week!  I have a new recipe and another Girl Hero (always my favorite posts) lined up.

Today, I want to continue my series on program design tools, a fancy way to say, ideas for building dynamic kick azz workouts!  Last week, we talked about  rep ladders.  This week it’s weight ladders and time ladders.  Next week, will be reverse  ladders, combination ladders, and pyramids. Then we’ll finish up with drop sets, super sets, timed sets, and using active recovery.

Weight Ladders

In a rep ladder the weight stays the same and the reps climb with each rung.  In weight ladders, like the name implies ;-), the reps stay the same but the weight climbs with each rung.

Some examples….

Squat Weight Ladder
5 x 25lbs
rest
5 x 35 lbs
rest
5 x 45 lbs

Kettlbell Swing Weight Ladder
10 x 8kg (18lbs)
rest
10 x 12kg (26lbs)
rest
10 x 16kg (35lbs)

As you can probably tell weight ladders can be used with any exercise that uses weight other than your body.   Bodyweight exercises won’t work unless you weight them like hang a kettlebell (or a small child) from your foot during pull ups.

Time Ladders

Guess what variable changes in time ladders?  You’re right…the time!  High five!!!

Examples

Plank Time Ladder
20 seconds
rest
40 seconds
rest
60 seconds

Jump Squat Time Ladder
10 seconds
rest
20 seconds
rest
30 seconds
rest

Repetition, weight, and time ladders each have their own benefits.  Adding reps (rungs) will increase your muscle endurance (ability to preform repeated contractions or hold static contractions).  Adding weight will increase your muscle strength (amount of actual weight you can lift in a single all out effort).  Adding time will increase your endurance or adding more reps per timed block will increase speed and explosiveness.

Why do I use ladders?  I’ll be honest, my main reason is to add variety. I workout to improve and maintain my general health (and for vanity) so for me the biggest benefit of ladders is variety. In other words, ladders keep my workouts interesting. Which keeps me working out. Which improves my energy, mood, and  keeps me mentally sane.  Which improves my relationships.  Which is what life is mostly about. (And as a bonus, I get to look decent in a bikini.)

Hugs and High Fives,
Jenn

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Tags: Kettlebells, ladders, program design, weight training

About jennincat

I'm so happy you stopped by my little corner of the web where I write about fitness, food, and amazing women I "meet". I live in California with my wonderful husband and two rambunctious boys. I'm a personal trainer and dreamer. I enjoy most things but some of my favorites are reading, acting, camping, cooking, music, writing, traveling, and being in the moment with my favorite people! You can read more about me here! I hope you stop by often!
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13 Responses to “Climbing the Ladder Part 2: Fun Workout Tools”

  1. On April 19, 2010 at 5:51 pm Jessica responded with... #

    I’m looking forward to the upcoming post. I know I use some of these techniques when I work out, but I don’t know the names of them. It’s what I need to get back in the swing of things. I just always pick up where I was comfortable and what was “my routine”

    Reply
  2. On April 19, 2010 at 10:03 pm michelle responded with... #

    Ok, for some reason I can’t visualize this at all … are their any video links you can post?

    Sounds super interesting though!

    Reply
  3. On April 19, 2010 at 10:38 pm Katie responded with... #

    Ladders are the best for busting boredom. Time flies by. I’m excited to read more of these posts!

    Reply
  4. On April 19, 2010 at 10:46 pm Averie (LoveVeggiesAndYoga) responded with... #

    Wow you are a swinging machine….I dont have the hand skin to do what you do girl!!! WOW!!!! Blister city would be more like it for me!

    Have a stellar week, Jenn!!!!
    xox

    Reply
  5. On April 20, 2010 at 3:55 am Katie responded with... #

    Ladders for a workout sound hardcore!!! Post a video of this!!!

    Girl I wish we could get together, workout, eat indian, and sushi!!!!!!!!!!!!!!

    Love u!!!

    Reply
  6. On April 20, 2010 at 5:53 am Midgetkeeper responded with... #

    Awesome work out! So glad you are feeling better.

    Reply
  7. On April 20, 2010 at 6:52 am Melissa responded with... #

    Thanks for taking the time to share Jenn! I appreciate it.

    Reply
  8. On April 20, 2010 at 1:46 pm charlotte responded with... #

    Pssst…. someone needs to tell Averie she can wear her new weight gloves for KBs too!!

    Love the ladders!

    Reply
  9. On April 20, 2010 at 1:54 pm Deb (SmoothieGirlEatsToo) responded with... #

    Yay for ladder, pyramids, anything that gets the boredom factor out. I get so many great workout ideas from you. Thanks! See ya friday :-) Glad you washed your windows. hehe.

    Reply
  10. On April 20, 2010 at 5:14 pm april responded with... #

    I love your workout ideas!!

    Reply
  11. On April 21, 2010 at 3:11 pm Danica responded with... #

    I’ve never attempted the “ladder” but your post “almost” makes me think about it 😀

    Reply
  12. On August 16, 2017 at 2:55 am JadeX responded with... #

    Hi admin i see you don’t monetize your website.
    You can earn extra $$$ easily, search on youtube for: how to earn selling articles

    Reply

Trackbacks/Pingbacks

  1. Reverse Ladder and Pyramid Weight Training | Girl Heroes - April 26, 2010

    […] painful Keep Workouts Interesting.  In part 1 we talked about rep (repetition) ladders and part 2 we talked about weight and time ladders.  This week we are going to talk about reverse ladders and […]

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About this article

  • Posted on April 19, 2010
  • Archived in Fitness
  • There are 13 responses.
Disclosure: Occasionally, I receive free products. I'll let you know and pinky swear to write an honest review. This site also contains some affiliate links. I'm hoping to make a few pennies off of a product I have used, enjoy, and would recommend to a friend. These links helps cover the cost of running this site.

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