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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This is my (almost) sane quest for insane health. Let's 
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”
Ok, for some reason I can’t visualize this at all … are their any video links you can post?
Sounds super interesting though!
Ladders are the best for busting boredom. Time flies by. I’m excited to read more of these posts!
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
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!!!
Awesome work out! So glad you are feeling better.
Thanks for taking the time to share Jenn! I appreciate it.
Pssst…. someone needs to tell Averie she can wear her new weight gloves for KBs too!!
Love the ladders!
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.
I love your workout ideas!!
I’ve never attempted the “ladder” but your post “almost” makes me think about it 😀
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