Chad Hamilton's Strength and GPP Routine

Chad Hamilton

Amateur Fighter
Feb 17, 2005
Reaction score
Good day all-

Since I'm awaiting my new job to start I'll be spending some time with my father in the central Oklahoma woods so my training has changed a bit.
Now I've been implementing this routine for the last 3 weeks so I'm not starting fresh.

Age: 28
Height: 6'2"
Weight: 210
BF%: 12

CNS conditioning

I have only an Olympic bar with 400lbs.
No racks, just the bar.

So with my limited weights I have made the best with what my surroundings have given me:
Varied sizes of logs
Telephone poles (fingle fingers) 12, 16 and 18ft.
8 and 10 lb sledgehammers
2 tractor tires
and 140 acres of free land.

I will also be doing heavy bag and double-end bag work.

Please feel free to critique and suggest changes.

BB complex 3 x 6 95lbs
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning

Fingle Fingers: 16ft
8 x 10 flips

Tire Flips:
8 x 10 flips

Sledgehammer Swings:
4 x 8 at 4 angles. 138 total

Worked on the jab and the 1,2 to cool down.
Throw a rope around a tree or something, do come rope climbing

Lower body is up today and it's been a while since I devoted one day to my legs and I also want to jump the reps up a bunch today.

Remember please, I have no rack.

Hindu Pushups + Hindu Squats ladder 2,4,6,8,6,4,2 30 sec. rest

Overhead Squats:
4 x 4 @ 135

BB Lunge:
3 x 12 (each leg) @ 135

3 x 20 @ 135
It is very hard to clean the amount of weight I wish to squat with so I opted for the 20 rep scheme.
Boy oh boy it's been a while since I've done reps.

Hindu Pushups + Hindu Squats ladder 2,4,6,8,6,4,2 30 sec. rest

Cool down with some SPP:
Heavy bag - 2, 3 minute rounds focusing on jab and circle...footwork
Shadow box - 2, 3 minute rounds focusing on circling off the jab.

Heavy Power Clean day

3 x 25

Hindu Pushups:
3 x 25

Power Clean:
8 x 2
2 x 1

2 sets @ 135
2 sets @ 185
2 sets @ 205
2 sets @ 215
2 sets @ 230

High Pulls:
4 x 8 @ 185

4 x 8 @ 185

Cool Down:
Double - End bag
5, 3 minute rounds focusing on jab and circle.
Hey chad, because I know you like oddball exercises have you ever tried inverted push-ups?

In my Boxing training I'm looking for the oddest strength-based shit to be able to do with no weights (training for Welterweight is tough and if I get too muscular it's no good). So I've been on a quest for odd exercises like the Dragon Cross one I posted in my "Closing the Gap" thread, and Ross Enamait's ab-rollouts (those SUCK in a great way).

A long time ago I saw a Wrestler doing this and when I tried it I about died, literally, I fell on my head and hurt my neck. But what you do is a hand-stand near a wall, so that you tip forward and can bend your knees and touch your toes to the wall for balance. You're up on the palms of your hands basically in hand-stand position, and you do your push-ups like that. Of course the advanced level of this is actual hand-stand wall.

Another good one is if you have something to do pull-ups on instead of gripping with both hands in a wide grip, you stand opposite under the bar. It's hard to describe, but let's say you're under your bar and are facing to where you can wide-grip it with both hands, turn 90 degrees left or right and grip it with both hands in a close-grip. Now when you pull up pull your head to one side, the left or the right, let down, pull up to the opposite side.

These kinds of odd exercises are how I keep my workouts fun AND challenging.

BTW, how are you liking the double-end drills I listed?
Love the DB-End bag drills, however, I sometimes tend to hit it hard and It's had all it can take so heavybag is is the only bag I have on the menu right now as of the day before yesterday's cool down.

I've not tried the hand stand pushup and I actually do those pullups which you described but I do them with a chain.


Flew to DC to interview for job in Alexandria, VA. and felw back same day.
After the interview I went back to the Airport, bellied up at the bar, had a few ales and when they called to board, 4 large ales later I popped the valium and I was off.
So, needless to say, this was a rest day.

Back was spasming from the long ass flights yesterday so I thought I'd do some simple BS.

BB Complex 4 x 6 45 sec. rest
Hang Clean
Front Squat

Sledgehammer swings:
4 way, 8 reps each, 4 sets

Tire Flips:
4 x 12 uphill

Fingle Finger 16 ft.:
6 x 5

Heavybag Rounds 101

Shoulders on fire.

Back is spasming.

Back feels much better today and I'm full of ECA so lets pull.

Hindu Squats + Hindu Pushups superset:
4 x 25

3 x 135 warm up
5 x 5 225,245,265,285,305
2 x 2 335

4 x 6 205

Chain Pull-ups
4 x 20 BW

Thought I'd do some OHP today.

Hindu Squats + Hindu Pushups + Burpees
5 each 5 sets 20 sec. rest.

135 x 5
185 x 5
195 x 5
195 x 4
195 x 3
195 x 2

Fingle Finger one-arm press:
Which is a clean to one shoulder, stand to the side and press like a shot-put motion, from the top, switch hands, repeat other side.
6 x 3

Thats an awesome assistance to the OHP I've realized.

How far do you make it through the Heavy Bag Rounds? Do you get all the way through the entire 6th round?

As much progress as I've made that 6th round is still absolute murder for me. lol Especially with the 16oz gloves on, and AFTER the 6.5-7 miles of mixed Interval and Distance cardio to begin the workout. My arms are always burning because with being so tired in the 6th round I'm mostly just holding the bag slightly forward with my arms as if trying to keep an equally tired opponent's body off of mine.
The 6th round is a place which I have not yet traveled, for fear of ego damage.
When I do them alone, with no other work that day, I go balls out.
When paired with a weight training or gpp day, I take it easy and concentrate on technique, pretty methodical.


Pump the legs day.

Burpee ladder warmup:

Overhead Squats:
135 x 5
135 x 5
185 x 5
190 x 3

Front Squats: (I have to clean the weight, remember.)
135 x 8
185 x 8
205 x 5
205 x 5
205 x 5

BB Lunge:
135 x 10 reps per leg x 5 sets

Twisting Crunch:
Failure x 5


Power Clean day.

Burpee warmup:
Just did a bunch till I felt warm.

Power Clean:
135 x 3
155 x 3
185 x 3
195 x 3
205 x 3
210 x 2

High Pull:
135 x 4
145 x 4
155 x 4
155 x 4

Sledgehammer Swings: (Note: Get a new tire.) 4 way
Ladder 45 sec. rest
10 x 4 way
9 x 4 way
7 x 4 way
5 x 4 way
3 x 4 way
1 x 4 way
3 x 4 way
5 x 4 way
7 x 4 way
9 x 4 way
10 x 4 way

That was it, can't hang on to the sledge.

Conditioning Day

3 mile run:
19 minutes

Burpee Ladder (reverse): 30 sec. rest
12,11,10,9,8,7,6,5,4,3,2,1 = 78

Barbell Complex 5 x 6 w/45 sec. rest
Bent Row
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning

3 mile run:
24 minutes

Great job on the OH squats. They are a favorite exercise of mine also. Are you in training for a fight right now? If so, when is it? Thanks and good luck. Your workouts look fun yet effective!
Thank you.
They are a favorite of mine also.
Requires very intense focus and concentration.



Sledgehammer Swings:
4 way x Overhead and from the side, right and left = 4
Reverse Ladder 10,9,8,7,6,5,4,3,2,1

Tire Flips:
8 x 12

Kabuki Rounds 101

Awesome log, Chad. I'm pretty addicted to the same sort of training you're doing "oldschool" or "unconventional" or whatever the hell people are calling it. Sledges, rope climbing, sled dragging are all staples of my training and you're a lucky S.O.B having access to a tire big enough for flipping and fingle fingers. Have you ever tried any sandbag conditioning? Seems like it'd be right up your alley.
Thank you.
I keep busting sandbags, until I invest in an actual "sandbag".

Been resting for a few days, families been in and I have XBox duties with the nephews which keeps me fairly occupied. Working on the hand eye, ya know.

So it's Monday and I decided to drink some hot chocolate, then I read KK's new log, so now I'm drinking hot chocolate and rum.

I'll train tomorrow.

Anyone got a valium?