It was a chilly 34 degree fall morning. My New Balance 110’s were starting to soak through. The mud puddles covered in bright yellow and red leaves were hard to see.

The pull up bar was covered in ice, making exercises tougher on my forearms and hands than my back.

I was content. I wrapped up a tough workout with the satisfaction that I won. The rain, ice, wind, and clouds lost. They always lose when you train outdoors.
They want to give you excuses and keep you inside. Just like everyone else.

Not this time.

So what do they do? They ramp up their bad behavior. That is what fall is: a passageway of good to bad weather. The vibrant colors are a celebration of the unbelievable summer you just had.

To get through this transition from mild to brutal, you need a similar state of mind. A training program to match the intensity of the season.
Fall Fury is the answer. A program that builds on spring hypertrophy efforts and summer conditioning. This program prepares you for the winter months of strength training.

Fall Fury consist of a power day, a hypertrophy day, and a mid range performance day, designed to complement the various systems and muscle types.

There is also 1 day a week dedicated for challenge workouts.

This is my Fall Fury. Feel free to change the exercises to suit your needs.

Day 1: Power

Handstand push ups 5x5
Weighted pull ups 5x5 alternated with
Weighted dips 5x5
Pistol squats 5x5
Hanging leg raises 3x8

Day 2: Mid Range Performance

Inverted rows 3x15-20
Suspended push ups (on rings) 3x15-20
Walking lunges 3x20

Day 3: Hypertrophy

Slow and controlled chin ups 4x8
Suspended flys 4x8
Bulgarian split squats 4x12
Knees to elbows 4x8

Day 4: Challenge

Run - 2 miles
Pull ups 75 (vary grips)
Push ups 100 (vary hand positioning)
Squat jumps 100
leg raises 50
Kettlebell swings 50

Warm up is 5-10 minutes of jumping rope, light jog, arm swings and light dynamic stretching.

I add finishers to the mid range and hypertrophy days. This is an intense 10 minute combination of any of the following: sled pulls, plyometrics, kettlebell swings, farmers walks, burpees, sandbag carries, and hill sprints.

Stand up to the cold, muddy, and miserable, take action and take control of your fall!