Century Club™

The Century Club is a workout that Dr. Prisk developed when he was in residency and used it to get a whole body stimulus at least once a week when time was limited.  It is based on core exercises that in summary give a whole body workout.  The exercises are mostly body weight exercises requiring very little equipment and were developed from gymnastics conditioning.   It can be done in many variations of the core exercises and at various levels of skill and intensity.

 

The workout is called the “Century” Club because it involves exercises done with 100 repetitions.  It is called the Century “Club” as it is fun to do this work out with friends, challenging each other and turning this into a friendly competition.  Dr. Prisk considers that you have joined the club when you can complete this whole workout in less than 1 hour (the elite centurions can perform in 45 minutes!).  You can challenge your friends to do the workout faster or just simply under 1 hour.   In fact, COMING SOON, you can track your progress with best times and number of reps (even average and maximum heart rate).  Post pictures of your progress, your stats, and your general thoughts on your training!  Starting with a ½ or ¼ Century Club workout, doing upper body half one day and lower body the next, doing 3 or 4 exercise circuits in one day with cardio exercises may be a better start.

 

Each exercise may need a progression as well.  As you will see, each exercise can be done with assistance or extra weight.  As these exercises become easier, step up the challenge with harder variations, added weight, or forced reps. [Forced reps include using a partner to assist through failure]

 

The Basic Century Club Workout
The core workout includes 10 exercises. 

The core exercises are as follows:

 

  1. Chin ups/Pull ups

  2. Push ups

  3. Parallel bar dips

  4. Handstand pushups/military press

  5. Barbell curls

  6. V-ups

  7. Back extensions

  8. Alternating lunge jumps

  9. Squat jumps

  10. Single calf raises

 

The workout can be done in many different sequences,

volumes, and intensities.  The simplest way to do the

workout would be to complete 100 repetitions of each

exercise in sequence.  This doesn’t mean that you have

to hang from a bar until you complete 100 chin ups, but

the idea is to do as many as you can with each set until

you reach 100 repetitions in the fastest time.  The faster

you try to finish the Century Club, the higher the intensity. 

Doing all 100 repetitions at once is commendable but can

be a little boring or for some, just impossible.

 

Ways to Implement Century Club Workouts
Dr. Prisk recommends changing up the workout and “shocking” the system regularly by doing a number of things:
 
Group the Exercises


This involves making small circuits with a group of 2 to 4 exercise.  For instance, take chins, dips, and pushups.  Do 4 sets of 25 repetitions of each exercise; 5 sets of 20; or 10 sets of 10.  You may find that one exercise is harder than the other, such as chins versus pushups.  Most people can to more pushups in sequence than chin ups.  In this case it may worth using some assistance for your reps, such as a counter-balanced chin up machine or bungee cords.
 
Also, you may want to mix in a core exercise with the circuit to break up the pounding on the upper or lower body.  For instance, combine chins, V-ups, and dips.  This would allow your grip and upper body to relatively rest while doing the V-ups.
 
Giant Circuits


One of the more challenging ways to get through this workout is to group all 10 exercises and do 10 to 25 repetitions of each for 10 to 4 times through the circuit, respectively.  This method ensures that you hit each of the exercises at least once.  If you are doing your 3rd time through the circuits and you find you’ve done enough you can stop and know you hit all of your body parts.  You can push yourself through the challenge trying to complete each circuit in equal time and faster each visit to the gym.  This can also be a method of learning to pace yourself; monitoring a constant heart rate and level of perceived exertion.
 
Alternating upper and lower body


Another option is to move from an upper body exercise to a lower body exercise.  For instance, one can go from chins to single leg calf raises to dips and then squat jumps, etc.  This can effectively give the upper or lower half a little time to recover before the next exercise while keeping the heart rate up.  One of the common effects of this sequence is that heart rate goes a little higher and blood shifts from top to bottom and vice versa which may be a little nauseating if you are unaccustomed.
 
Dr. Prisk’s Routine

The key to successfully completing the Century Club Workout is to use the principles of “Graded” exercise.  It is best to keep track of your progress with each exercise.  Try to record in a log how many repetitions you can complete in the first set of each exercise.  Additionally, record how quickly your repetitions drop off with succeeding sets.  This way you can push to improve on this with subsequent workouts.  Build up 1/4, 1/2, 3/4, and full Century stamina gradually.

 

Avoid the TERRIBLE TOOs of OVERTRAINING: Too Much, Too Soon, and Too Often
 
Dr. Prisk cycles his workouts such that he does the Century Club workout every other Saturday.  When training for a bodybuilding show, he does not perform the Century Club.  However, during the rest of the time he does the following weekly weight training split with occasional fasted morning cardio:
 
Day 1) Back and Biceps
Day 2) Chest and Triceps
Day 3) Legs
Day 4) Shoulders, Abs, and Calves
Day 5) Rest. Stretch and massage.
Day 6) Century Club or weak body part
Day 7) Extra Stretching, massage, and low intensity cardio
 
When doing this training split he incorporates Century Club exercises and trains them independent of the Century Club workout.  For example when training back he will warm up with 50 chin ups with various grips.  When training chest he will finish his workout with dips and mix pushups in between sets to keep the “pump” going.  Lunges and squats are essential components of any good leg training routine.  V-ups and Back extensions are core exercises that can be done every other day.
 
The key to success in training for the Century Club is to listen to your body!  If you are sore, work around the exercises that cause pain.  Recover with adequate nutrition and rest.  If you are stressed out, have very little sleep, or dealing with a nagging injury or tendinitis don’t do the whole Century Club.

 

Other Options for Implementing the Century Club Workout


Another sequence that works well is as follows:


Day 1) Chins, Back extensions, bicep curls and cardio
Day 2) Pushups, Dips, Military press/handstand pushups and V-ups
Day 3) Squat jumps, Lunge Jumps, Single leg calf raises and high intensity cardio
Day 4) Rest; stretch, Massage
Day 5) Core strength, yoga/pilates, cardio
Day 6) Century Club
Day 7) Rest; Stretch, Massage
 
For those who have only 3 days to train per week try to complete day 1, 2, and 3 with some cardio.  It is also important to remember that if you get into a routine, morning fasting cardio can be done by just about anyone!  Wake up before the kids and do 20 minutes of High intensity cardio, it will invigorate your body and mind for the coming day!

 

Integrating Century Club Into Your GAIN Plan Routine


The Century Club workout can be done at varying levels of cardiovascular intensity.  Using the GAIN Plan monitor you can watch your average workout heart rate and determine your ability for your heart rate to recover after the workout.  Doing your workout at >85% of your maximum heart rate (based on HR Reserve) is considered high intensity and will provide cardiovascular adaptations to the exercise.  Working between 65% and 85% is considered more moderate in intensity.  You will really need to pace yourself to make the century club a lower intensity exercise at <65% of your maximum heart rate.
 
Using your markers of health provided by the GAIN Plan monitor, Your GAIN Planner diet log, and your GAIN Attitude assessment, and your joint/muscle soreness, you can determine when you are ready to push through a Century Club Challenge.  Be prepared to be sore the next day and plan to have a rest and stretch day possibly incorporating Yoga, Massage, and low intensity cardio after doing the Century Club.
 
Each of the exercises of the Century Club can be “Graded” in level of skill and strength as well.


Chin ups/Pull ups

  • BEGINNERS: may need bungee cord, assist machine, or spotter; these can even be done on a lower bar laying on the floor

  • EXPERTS: alternate grips from chins to pull-ups, etc from set to set to change the emphasis on the back and biceps

  • ADVANCED: Lever pulls, L-position, muscle ups, pull-overs, weighted vest, burpee chins

 
Push ups

  • BEGINNERS: bent knee pushups, pushups with hands on bench or wall

  • EXPERTS: varying hand positions, elevate feet

  • ADVANCED: Clapping pushups, planche pushups, weighted vest, ring pushups

 
Dips

  • BEGINNERS: bungee cord, assist machine, tricep dips with elevated feet

  • EXPERTS: alternating grip width and body position

  • ADVANCED: L-position, Straight bar dips, ring dips, weighted dips

 
Handstand Pushups/Military

  • BEGINNERS: dumbells of varing weights, machine press/smith machine

  • EXPERTS: Straight bar standing military, handstand pushups at wall

  • ADVANCED: Parallel Bar hand stand pushups +/- wall, weighted vest

 
Barbell Curls

  • BEGINNERS: 25lb bar, dumbbells, bungee

  • EXPERTS: 45lb straight bar in multiple sets

  • ADVANCED: do all 100 without putting the bar down, add weight

 
V-ups

  • BEGINNERS: crunching leg lifts, lying crunches, tuck ups

  • EXPERTS: V-ups

  • ADVANCED: Hanging straight leg leg lifts to bar, partner leg pushes, alternating positions

 
Back Extensions

  • BEGINNERS: Superman’s, leg lifts on bench, good mornings

  • EXPERTS: 45 deg to 0 deg bench

  • ADVANCED: weighted, with hamstring pulls

 
Lunge jumps

  • BEGINNERS: simple lunges, walking lunges

  • EXPERTS: alternating lunge jumps, change leg positions

  • ADVANCED: weighted on smith, weighted walking, vest

 
Squat jumps

  • BEGINNERS: standing squats

  • EXPERTS: Frogging squat jumps traveling or stationary

  • ADVANCED: with burpee, with tuck up, weighted vest

 
Single leg calf raises

  • BEGINNERS: on machine or double limb standing, donkey or seated calf

  • EXPERTS: single leg on a step

  • ADVANCED: added weight, with single leg squat, partner on back

© 2014 GAIN Plan

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