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A classic Fitness Deck Routine may be just what the Dr. ordered!
In the world of fitness, one of the most overlooked yet powerful concepts is the idea of controlled randomness. This approach introduces an element of unpredictability into your workouts while maintaining a structured framework. Why is this important? Because as humans, we naturally gravitate toward our strengths and preferences, often neglecting areas where we need improvement. This unconscious bias can lead to imbalances in our training, both physically and mentally. Controlled randomness helps break this cycle by forcing us to engage in exercises we might otherwise avoid, ensuring a more well-rounded and effective fitness regimen.
For years, I’ve incorporated this concept into my training and coaching, and one of the best tools I’ve used is Eric Wong’s Cage Cardio Fight Deck. This innovative product is designed to introduce variety and challenge into workouts by using a deck of cards to dictate exercises and repetitions. While I’ve enjoyed using this tool (and many of Eric’s other fantastic products), I’ve recently gone back to basics, using a regular deck of cards for what I call the “bread and butter” exercises: push, pull, sit, and squat. These foundational movements are timeless, effective, and adaptable to any fitness level.
Every Wednesday, I incorporate this method into my own training as well as my clients’ workouts. Why? Because I firmly believe in practicing what I preach—if I’m going to ask my clients to do something, I’m going to do it myself. This not only builds trust but also ensures that I understand the challenges and benefits of the workouts I design. The beauty of this system lies in its scalability. It can be pared down to a basic 400-rep workout or scaled up to a grueling 1,000-rep session, depending on how you stack and set the exercises. This flexibility makes it suitable for beginners and advanced athletes alike.
How It Works: The Basics
The system is simple yet highly effective. Here’s a breakdown of the basic key that will give you 100 burpees, 100 squats, 100 pushups, and 100 situps:
- Face Cards (Jack, Queen, King): Worth 10 reps each.
- Number Cards: Worth their assigned number (e.g., a 7 of hearts equals 7 squats).
- Aces: Worth 16 reps.
- Jokers: Not used in the basic version.
To organize the workout, assign each suit to a specific exercise:
- Clubs = Burpees
- Hearts = Squats
- Diamonds = Pushups
- Spades = Sit-ups
The process is straightforward: pull four cards, arrange them in the proper order (clubs, hearts, diamonds, spades), and perform the number of reps assigned to each card. For example, if you pull a 10 of clubs, a 5 of hearts, a king of diamonds, and an ace of spades, your workout would look like this:
- 10 burpees (clubs)
- 5 squats (hearts)
- 10 pushups (diamonds)
- 16 sit-ups (spades)
This sequence is repeated until you’ve completed the desired number of reps or rounds. The key is to arrange the exercises in the order listed above to minimize unnecessary movement. Getting up and down between exercises can be a hassle, and extra movement isn’t the goal here—efficiency is.
Why This System Works
- Eliminates Decision Fatigue: One of the biggest barriers to consistent training is figuring out what to do. With this system, the deck of cards decides for you, removing the mental load and allowing you to focus on execution.
- Promotes Balanced Training: By assigning specific exercises to each suit, you ensure that you’re working all major muscle groups. This prevents overemphasis on one area and promotes overall strength and endurance.
- Scalable and Adaptable: Whether you’re a beginner or an advanced athlete, this system can be tailored to your fitness level. You can adjust the number of cards, the rep values, or even the exercises themselves to suit your needs.
- Adds an Element of Fun: Let’s face it—traditional workouts can get monotonous. The randomness of the cards keeps things fresh and exciting, making it more likely that you’ll stick with your routine.
- Encourages Mental Toughness: Not knowing what’s coming next forces you to stay mentally engaged and push through challenges. This builds resilience, both physically and mentally.
Tips for Success
- Start Small: If you’re new to this system, start with a smaller number of reps or rounds and gradually increase as you build endurance.
- Focus on Form: With high-rep workouts, it’s easy to let form slip. Prioritize quality over quantity to avoid injury.
- Modify as Needed: If certain exercises are too challenging, feel free to modify them. For example, you can do knee pushups or assisted squats until you build strength.
- Track Your Progress: Keep a log of your workouts to monitor improvements over time. This can be incredibly motivating and help you set new goals.
Final Thoughts
Controlled randomness is more than just a gimmick—it’s a powerful tool for breaking through plateaus, staying motivated, and achieving balanced fitness. Whether you’re using a specialized product like Eric Wong’s Cage Cardio Fight Deck or a simple deck of cards, the principles remain the same. By embracing variety and structure, you can create workouts that are both effective and enjoyable. So, grab a deck of cards, pull four, and go make it happen! Your future self will thank you.
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