As you may or may not know, I've been using the progressions for bodyweight strength set forth in Paul Wade's book, Convict Conditioning. The book's purpose is to help people progress their strength using six bodyweight exercise progressions. The program is very effective and the movements cover all the major muscle groups....but it's missing something.
This is where its first sequel comes in: Convict Conditioning 2 is on its way! It covers auxiliary exercises for grip strength, neck strength and calves, along with flexibility and mobility and a lot of other goodies. There is no official release date yet, but it looks like it'll be here by December!
Here's an in-depth review by Robert Drucker of Muscles of Iron.
Train Smart!
Showing posts with label conditioning. Show all posts
Showing posts with label conditioning. Show all posts
Wednesday, September 21, 2011
Friday, September 2, 2011
The Angle and Lever Principle
Today, we'll be talking about body position. Being a bodyweight exercise enthusiast, I've often run into problems of how to make things harder...or how to make a really hard exercise easier so I can progress toward it. I've found that there are two important factors when it comes to the difficulty of exercises: body angle and lever length. Let's look at these in detail:
Body Angle
This determines how you are loading whatever exercise you're progressing (making harder) or regressing (making easier). Say you're doing a pushup: a standard pushup distributes your weight fairly evenly on your hands and feet. Now, say you want to make it easier. All you have to do is change your body angle so less weight is on your arms. You can do this by doing incline pushups on a bench, or wall pushups. Same goes for making them harder, just reversed. Elevate your feet and you suddenly have a lot more weight on your arms.
Another angle example is the use of a ramp. Say you're doing lunges. If you want to make them more challenging do them down a ramp. If you want to make them easier, just turn around and do them with the leading leg up on the ramp (stationary lunges, anyway. Walking lunges would be opposite).
The angle of the body (or the surface you're on) directly effects the amount of weight on the part of the body you're working. Play around with it!
Lever Principle
This one is a little more complex in the explanation, but it's easy in application. I'm no expert on levers, but I do know how to use them to progress or regress a workout.
Let's go straight to examples for this one. I present to you the sledgehammer. It has a fairly long handle with a hardened steel head on it. It comes in a variety of weights, but they all serve the same purpose - to create force on one end. Now, the hammer is actually designed to create force without as much effort from the user, but here we want to look at it from another perspective: try to hold the hammer parallel to the ground by the end (as far from the head as you can get). Even the measly six pound hammer is challenging (if not impossible) for most people. Now hold the hammer vertical, arm still straightened. Easier, right? Want to make it easier? bring your arm in - you're shortening the lever. You're bringing the weight closer to your center so your body doesn't have to work as hard.
Now let's look at a couple exercise examples:
Say you're doing a flat knee raise. You lie on the floor with your knees bent and your hands by your hips. You lift your legs, keeping that knee angle. Too easy? Try this: Keep your knees bent on the way up, then straighten them on the way down. Much harder, right? You just lengthened your lever. Knee raise too hard? Make your knee angle smaller. You just shortened your lever.
One more lever example before we wrap up: Look at a gymnast doing a lever on the rings (I know, right? It's a perfect example!). His lever is quite long during the lever. If you were to learn it, you would most likely start with your knees tucked, shortening your lever. The progressions are basically incrementally lengthening your lever.
Here's a great example of both principles together: the hanging straight leg raise. This changes the angle so none of the weight of the legs is supported. The straight legs also lengthen the lever as far as it can go, ensuring the abdominals and hip flexors have to do all the work, which is the ultimate goal of the leg raise.
As you can see, these principles can be used either together or on their own. They can add whole new levels to your bodyweight training, and beyond! Try using this principle during a weight session. You'd be amazed at where you can apply it!
Train Smart!
Body Angle
This determines how you are loading whatever exercise you're progressing (making harder) or regressing (making easier). Say you're doing a pushup: a standard pushup distributes your weight fairly evenly on your hands and feet. Now, say you want to make it easier. All you have to do is change your body angle so less weight is on your arms. You can do this by doing incline pushups on a bench, or wall pushups. Same goes for making them harder, just reversed. Elevate your feet and you suddenly have a lot more weight on your arms.
Another angle example is the use of a ramp. Say you're doing lunges. If you want to make them more challenging do them down a ramp. If you want to make them easier, just turn around and do them with the leading leg up on the ramp (stationary lunges, anyway. Walking lunges would be opposite).
The angle of the body (or the surface you're on) directly effects the amount of weight on the part of the body you're working. Play around with it!
Lever Principle
This one is a little more complex in the explanation, but it's easy in application. I'm no expert on levers, but I do know how to use them to progress or regress a workout.
Let's go straight to examples for this one. I present to you the sledgehammer. It has a fairly long handle with a hardened steel head on it. It comes in a variety of weights, but they all serve the same purpose - to create force on one end. Now, the hammer is actually designed to create force without as much effort from the user, but here we want to look at it from another perspective: try to hold the hammer parallel to the ground by the end (as far from the head as you can get). Even the measly six pound hammer is challenging (if not impossible) for most people. Now hold the hammer vertical, arm still straightened. Easier, right? Want to make it easier? bring your arm in - you're shortening the lever. You're bringing the weight closer to your center so your body doesn't have to work as hard.
Now let's look at a couple exercise examples:
Say you're doing a flat knee raise. You lie on the floor with your knees bent and your hands by your hips. You lift your legs, keeping that knee angle. Too easy? Try this: Keep your knees bent on the way up, then straighten them on the way down. Much harder, right? You just lengthened your lever. Knee raise too hard? Make your knee angle smaller. You just shortened your lever.
One more lever example before we wrap up: Look at a gymnast doing a lever on the rings (I know, right? It's a perfect example!). His lever is quite long during the lever. If you were to learn it, you would most likely start with your knees tucked, shortening your lever. The progressions are basically incrementally lengthening your lever.
Here's a great example of both principles together: the hanging straight leg raise. This changes the angle so none of the weight of the legs is supported. The straight legs also lengthen the lever as far as it can go, ensuring the abdominals and hip flexors have to do all the work, which is the ultimate goal of the leg raise.
As you can see, these principles can be used either together or on their own. They can add whole new levels to your bodyweight training, and beyond! Try using this principle during a weight session. You'd be amazed at where you can apply it!
Train Smart!
Workout of the Week: Core Killer
I had to design a core workout for my Group Exercise class at school. It had to last 12-15 minutes, and I hit the nail on the head. Many of you know that I love to focus on functional movements - and just plain useful exercises - so this one's all about functionality and usefulness. There are eight movements. They're done in a circuit with no rest between - 3-5 rounds (3 rounds met the 15-minute requirement...5 rounds is just for extra fun). It could be done on its own if you're pressed for time, or it could be added to another workout (e.g. a sprint workout). I'll give you the number of reps (or the length of the hold), the description of each exercise, along with a few progression and regression ideas (based on the angle and lever principle). The workout should be done at a fairly vigorous pace.
3-2-1 GO! (Sorry, had to say that at least once)
1. 10 reps per side - Standing side bend w/ medicine ball* (I used a 10lb. med ball)
Description - Stand with the med ball overhead. Bend to the side, as far as you can go, while keeping control, and slowly return to the start position. Repeat.
Progression - Heavier medicine ball or deeper side bend.
Regression - Lighter med ball, or empty-handed. If empty-handed, simply clasp your hands together overhead.
*You could also use a dumbbell. Just hold it by the bells. Or do it one-handed by holding a light dumbbell and reach one arm overhead toward the side you're leaning.
2. 30 seconds, once each side - Straight-arm side plank
Description - Lay on one side, stack your feet directly on top of each other, press up onto one hand, making sure your wrist and elbow are directly below your shoulder. Keep your hips aligned with your shoulders, and head and neck in line. Your body should form a straight line.
Progression - T-side plank (raise other arm to form a "T"), or a hip abduction (raise the leg your weight isn't supported on), or (for a real challenge) both! Remember, though, you're holding this for 30 seconds.
Regression - You can hold yourself up on your elbow, just make sure your elbow is still right below your shoulder. You can regress further by putting your other hand on the floor in front of you to support some of your weight. To regress there, bend your knees, feet still stacked, and lift only your hips off the floor. Make sure to still keep your hips in line.
3. 10 reps per side - Medicine ball chop (10# med ball again)
Description - Stand with the med ball in front of you. Lower it to one side (the ball should be outside your knee), pushing your hips back and bending your knees until you get to about a quarter squat position. Make sure you keep your knee from collapsing inward. Hips should stay squared forward. Raise the ball up and across the body, finishing either next to your head or above it on the opposite side (either way, it should be above your shoulder). Let your shoulders turn some to twist the thoracic spine (upper back). Return to the start position and repeat.
Progression - Heavier ball, med ball figure eights.
Regression - Lighter ball, no ball (just clasp your hands together).
4. 30 seconds - Plank
Description - Get into a pushup position, and get down onto your elbows (again, make sure your elbows are directly below your shoulders. If you're out of alignment you'll be loading the shoulders too much. If you want to get a little shoulder stabilization, push your elbows forward a little). Look straight forward at the ground, lift your hips, and keep your spine neutral. Brace your abdominals, but don't forget to breathe!
Progression - Get back into pushup position and go halfway (or almost all the way) down. You can also lift on leg or reach one arm forward. Or both. You can lift your leg and the opposite arm, or do same-side for Pilates-style balance work.
Regression - Straight-arm plank (top of a pushup position). From there, you can do it on your knees, hips forward. Imagine you're going to do a pushup on your knees: that's how your knees and hips should be aligned.
5. 20 reps, alternating sides - Seated medicine ball twist
Description - Sit on the floor with your legs bent, feet also on the floor. Hold the ball in front of you and twist to one side, touching the ball to the floor before returning to the start and repeating on the other side. Keep your back straight, spine neutral, twisting from your upper spine (try not to twist from the lower back. It's not designed to rotate very far).
Progression - Straighten your arms and hold the ball as far out as possible; lift the feet off the ground; heavier ball.
Regression - Hold the ball closer to the body; lighter medicine ball, or no medicine ball (again, with clasped hands).
6. 10 reps per side, alternating - Pushup position same-side knee touch (for lack of a fancier name)
Description - Start in a standard pushup position, lower yourself about halfway down, and bring your same-side knee to your elbow. Your hips may try to rotate as soon as you take your foot off the ground, so try to keep your hips squared.
Progression - Go further down (to about an inch from the ground). You can also straighten your leg (as far as you can, anyway).
Regression - You can either stay at half-down position and just push your knee out to the side far enough to contract your obliques, or, if that's too hard, you can do the same thing with straight arms. Mountain climbers are a decent substitution for this exercise, but they don't activate the obliques the same way.
7. 30 seconds - Bridge hold
Description - Lie on your back, knees bend and feet on the floor. Bring your heels as close to your butt as you can, hands by your hips and shoulders down and back. Using your glutes, press your hips upward until you feel a contraction in your abs. Squeeze both your glutes and your abs. Don't forget to breathe!
Progression - Lift your upper body toward your hips, essentially doing a mini-crunch. To make it even harder, hold your arms above your head during the crunch. For the final progression, lift one leg off the floor and straighten it (hold for about 15 seconds, then switch legs). Extra credit if you do all three in one!
Regression - There isn't much by way of regression for this one. Just lift as far as you can go.
8. 10 reps - Flat knee raise
Description - Return to the start position of the bridge. From here, keeping the same knee angle through the entire movement, raise your knees toward your chest until your lower back starts to round and your hips start to come off the floor. Hold and squeeze your abs for 1-2 seconds, then return to the start. Rinse and repeat.
Progression - Keep your knees bent as you raise, then straighten them and lower. Or you can keep them straight (either way, make sure only to come down until your lower back starts to arch. If you keep going, you can strain your back).
Regression -You can use a smaller knee angle, or only lift as far as you can go.
Well, there you have it! It's effective and kind of fun. Since I'm on a core kick right now, I'll give you a hint about the next Workout of the Week: it's all about climbing! Well, it's all about the core, but you know what I mean!
Train Smart!
3-2-1 GO! (Sorry, had to say that at least once)
1. 10 reps per side - Standing side bend w/ medicine ball* (I used a 10lb. med ball)
Description - Stand with the med ball overhead. Bend to the side, as far as you can go, while keeping control, and slowly return to the start position. Repeat.
Progression - Heavier medicine ball or deeper side bend.
Regression - Lighter med ball, or empty-handed. If empty-handed, simply clasp your hands together overhead.
*You could also use a dumbbell. Just hold it by the bells. Or do it one-handed by holding a light dumbbell and reach one arm overhead toward the side you're leaning.
2. 30 seconds, once each side - Straight-arm side plank
Description - Lay on one side, stack your feet directly on top of each other, press up onto one hand, making sure your wrist and elbow are directly below your shoulder. Keep your hips aligned with your shoulders, and head and neck in line. Your body should form a straight line.
Progression - T-side plank (raise other arm to form a "T"), or a hip abduction (raise the leg your weight isn't supported on), or (for a real challenge) both! Remember, though, you're holding this for 30 seconds.
Regression - You can hold yourself up on your elbow, just make sure your elbow is still right below your shoulder. You can regress further by putting your other hand on the floor in front of you to support some of your weight. To regress there, bend your knees, feet still stacked, and lift only your hips off the floor. Make sure to still keep your hips in line.
3. 10 reps per side - Medicine ball chop (10# med ball again)
Description - Stand with the med ball in front of you. Lower it to one side (the ball should be outside your knee), pushing your hips back and bending your knees until you get to about a quarter squat position. Make sure you keep your knee from collapsing inward. Hips should stay squared forward. Raise the ball up and across the body, finishing either next to your head or above it on the opposite side (either way, it should be above your shoulder). Let your shoulders turn some to twist the thoracic spine (upper back). Return to the start position and repeat.
Progression - Heavier ball, med ball figure eights.
Regression - Lighter ball, no ball (just clasp your hands together).
4. 30 seconds - Plank
Description - Get into a pushup position, and get down onto your elbows (again, make sure your elbows are directly below your shoulders. If you're out of alignment you'll be loading the shoulders too much. If you want to get a little shoulder stabilization, push your elbows forward a little). Look straight forward at the ground, lift your hips, and keep your spine neutral. Brace your abdominals, but don't forget to breathe!
Progression - Get back into pushup position and go halfway (or almost all the way) down. You can also lift on leg or reach one arm forward. Or both. You can lift your leg and the opposite arm, or do same-side for Pilates-style balance work.
Regression - Straight-arm plank (top of a pushup position). From there, you can do it on your knees, hips forward. Imagine you're going to do a pushup on your knees: that's how your knees and hips should be aligned.
5. 20 reps, alternating sides - Seated medicine ball twist
Description - Sit on the floor with your legs bent, feet also on the floor. Hold the ball in front of you and twist to one side, touching the ball to the floor before returning to the start and repeating on the other side. Keep your back straight, spine neutral, twisting from your upper spine (try not to twist from the lower back. It's not designed to rotate very far).
Progression - Straighten your arms and hold the ball as far out as possible; lift the feet off the ground; heavier ball.
Regression - Hold the ball closer to the body; lighter medicine ball, or no medicine ball (again, with clasped hands).
6. 10 reps per side, alternating - Pushup position same-side knee touch (for lack of a fancier name)
Description - Start in a standard pushup position, lower yourself about halfway down, and bring your same-side knee to your elbow. Your hips may try to rotate as soon as you take your foot off the ground, so try to keep your hips squared.
Progression - Go further down (to about an inch from the ground). You can also straighten your leg (as far as you can, anyway).
Regression - You can either stay at half-down position and just push your knee out to the side far enough to contract your obliques, or, if that's too hard, you can do the same thing with straight arms. Mountain climbers are a decent substitution for this exercise, but they don't activate the obliques the same way.
7. 30 seconds - Bridge hold
Description - Lie on your back, knees bend and feet on the floor. Bring your heels as close to your butt as you can, hands by your hips and shoulders down and back. Using your glutes, press your hips upward until you feel a contraction in your abs. Squeeze both your glutes and your abs. Don't forget to breathe!
Progression - Lift your upper body toward your hips, essentially doing a mini-crunch. To make it even harder, hold your arms above your head during the crunch. For the final progression, lift one leg off the floor and straighten it (hold for about 15 seconds, then switch legs). Extra credit if you do all three in one!
Regression - There isn't much by way of regression for this one. Just lift as far as you can go.
8. 10 reps - Flat knee raise
Description - Return to the start position of the bridge. From here, keeping the same knee angle through the entire movement, raise your knees toward your chest until your lower back starts to round and your hips start to come off the floor. Hold and squeeze your abs for 1-2 seconds, then return to the start. Rinse and repeat.
Progression - Keep your knees bent as you raise, then straighten them and lower. Or you can keep them straight (either way, make sure only to come down until your lower back starts to arch. If you keep going, you can strain your back).
Regression -You can use a smaller knee angle, or only lift as far as you can go.
Well, there you have it! It's effective and kind of fun. Since I'm on a core kick right now, I'll give you a hint about the next Workout of the Week: it's all about climbing! Well, it's all about the core, but you know what I mean!
Train Smart!
Thursday, August 11, 2011
Why I Do Calisthenics
There's a quick answer to this and a much, much longer one. Today I will tackle both!
Here is the quick answer.
It is the most versatile and effective form of training on the planet.
Now here's the long answer.
Calisthenics happen to be the world's oldest known training methods. Long before padded machines, cables, bench press, barbells, dumbbells, and all other man-made exercise equipment men (and women) regularly trained exclusively using their bodyweight. The greek warriors and Olympian athletes were some of the best-known to have used Calisthenics, but their use has spanned from the Shaolin Temples to Soviet Russia to turn of the century America. Up until the advent of machines and bodybuilding (a.k.a. the "Age of the False Athlete"), anyone serious about fitness or athletics used Calisthenics as a part of their training.
The word Calisthenics is derived from the Greek words kallos, meaning "beauty," and sthenos, meaning "strength."
According to the Merriam-Webster Dictionary:
Calisthenics: 1. systematic rhythmic bodily exercises performed usually without apparatus.
Calisthenics can be used in many different applications, be it strength, muscular endurance and work capacity, conditioning, speed and explosiveness, etc. I will be writing articles specifically about developing each of these. For now, let's look at the big picture, what all of these methods have in common.
First, the only equipment you need is your own body. A pull-up bar can be useful, but isn't necessary.
Second, there are ways to progress exercises. You can even get to the point where you are moving your entire body with one limb (I am currently working on a few goals based on this), or moving in a very difficult position in a slow, controlled manner (like Stand-To-Stand bridges).
Third, you can work for reps, going as high-rep as possible. Coupled with other high-rep bodyweight exercises, you can develop high levels of conditioning. Crossfit uses this principle in many of their workouts.
Fourth, you can train explosiveness easily. Clap pushups and jump squats are just two examples.
Fifth, Calisthenics help your body to regulate healthy fat storage. It's a simple equation. More bodyweight equals more difficulty moving said bodyweight. When you have to move your body through these types of movements, your body will do whatever it can to make it easier and adapt. This often leads to quicker fat loss and increased muscle, which can also help burn more fat (not a ton like the Muscle & Fiction mags will tell you, but every little bit helps right?).
Last, but most definitely not least (technically not the last, but to continue would go beyond the scope of this article), it is the most functional way to train. What do we have to do the most in our lives? Move our own bodies. How do you do it better? Move your own body! It helps to strengthen not only the muscles, but also the tendons and joints. It prevents injuries and can help to rehabilitate existing ones.
For advanced athletes, calisthenics can also be done with added resistance in the form of weight vests and wrist/ankle weights.
Some examples of Calisthenic exercises are as follows:
- The Pushup (variations include Incline and Decline, Close, Weighted, and One-Arm)
- The Squat (Variations include the Hindu Squat, the Lunge, the Jump Squat or Box Jump, and the Pistol)
- The Pullup (Variations include the Body Row, the Chinup, and the One-Arm Pullup)
- The Bridge (Variations include Hip Raises, Full Bridge, Wall Walking, and Stand-to-Stand Bridges)
- The Handstand Pushup (Variations include the Pike Pushup, the Half Hanstand Pushup, and the One-Arm Hanstand Pushup)
- The Leg Raise (Variations include Lying Leg Raise, Hanging Knee Raise, Hanging Frog Raise, Hanging Straight Leg Raise, and V-Raise)
New to exercise?
All of these movements can also be regressed for beginners and those in physical therapy and injury rehab. For example, you can substitute the standard Push-up with the Wall Pushup, you can do a Supported or Half Squat instead of a full one, you can do Seated Knee Tucks instead of Leg Raises, etc.
Or are you an exercise veteran?
Advanced athletes can try their hand at more Gymnastics-based movements such as the free-standing (away from a wall or support) Handstand Pushup, the Planche, the Lever, or the Muscle-up. Advanced athletes can also continue to increase strength in the basic movements by adding weight, suchs as weight vests or kettlebells. Steve Cotter, RKC can do a pistol with two racked 24kg (53lb) kettlebells with ease.
The bottom line is this:
If you want to lose weight, build muscle, and develop lot of functional strength, Calisthenics are the way to go!
Don't take it from me, though. Take it from these guys:
Bud Jeffries
Pavel Tsatsouline
Steve Cotter
Jim Bathurst
Ross Enamait
Matt Furey
These are just five of the countless advanced athletes who swear by Calisthenics and its benefits. So what are you waiting for? DROP AND GIVE ME 20!
Here is the quick answer.
It is the most versatile and effective form of training on the planet.
Now here's the long answer.
Calisthenics happen to be the world's oldest known training methods. Long before padded machines, cables, bench press, barbells, dumbbells, and all other man-made exercise equipment men (and women) regularly trained exclusively using their bodyweight. The greek warriors and Olympian athletes were some of the best-known to have used Calisthenics, but their use has spanned from the Shaolin Temples to Soviet Russia to turn of the century America. Up until the advent of machines and bodybuilding (a.k.a. the "Age of the False Athlete"), anyone serious about fitness or athletics used Calisthenics as a part of their training.
The word Calisthenics is derived from the Greek words kallos, meaning "beauty," and sthenos, meaning "strength."
According to the Merriam-Webster Dictionary:
Calisthenics: 1. systematic rhythmic bodily exercises performed usually without apparatus.
Calisthenics can be used in many different applications, be it strength, muscular endurance and work capacity, conditioning, speed and explosiveness, etc. I will be writing articles specifically about developing each of these. For now, let's look at the big picture, what all of these methods have in common.
First, the only equipment you need is your own body. A pull-up bar can be useful, but isn't necessary.
Second, there are ways to progress exercises. You can even get to the point where you are moving your entire body with one limb (I am currently working on a few goals based on this), or moving in a very difficult position in a slow, controlled manner (like Stand-To-Stand bridges).
Third, you can work for reps, going as high-rep as possible. Coupled with other high-rep bodyweight exercises, you can develop high levels of conditioning. Crossfit uses this principle in many of their workouts.
Fourth, you can train explosiveness easily. Clap pushups and jump squats are just two examples.
Fifth, Calisthenics help your body to regulate healthy fat storage. It's a simple equation. More bodyweight equals more difficulty moving said bodyweight. When you have to move your body through these types of movements, your body will do whatever it can to make it easier and adapt. This often leads to quicker fat loss and increased muscle, which can also help burn more fat (not a ton like the Muscle & Fiction mags will tell you, but every little bit helps right?).
Last, but most definitely not least (technically not the last, but to continue would go beyond the scope of this article), it is the most functional way to train. What do we have to do the most in our lives? Move our own bodies. How do you do it better? Move your own body! It helps to strengthen not only the muscles, but also the tendons and joints. It prevents injuries and can help to rehabilitate existing ones.
For advanced athletes, calisthenics can also be done with added resistance in the form of weight vests and wrist/ankle weights.
Some examples of Calisthenic exercises are as follows:
- The Pushup (variations include Incline and Decline, Close, Weighted, and One-Arm)
- The Squat (Variations include the Hindu Squat, the Lunge, the Jump Squat or Box Jump, and the Pistol)
- The Pullup (Variations include the Body Row, the Chinup, and the One-Arm Pullup)
- The Bridge (Variations include Hip Raises, Full Bridge, Wall Walking, and Stand-to-Stand Bridges)
- The Handstand Pushup (Variations include the Pike Pushup, the Half Hanstand Pushup, and the One-Arm Hanstand Pushup)
- The Leg Raise (Variations include Lying Leg Raise, Hanging Knee Raise, Hanging Frog Raise, Hanging Straight Leg Raise, and V-Raise)
New to exercise?
All of these movements can also be regressed for beginners and those in physical therapy and injury rehab. For example, you can substitute the standard Push-up with the Wall Pushup, you can do a Supported or Half Squat instead of a full one, you can do Seated Knee Tucks instead of Leg Raises, etc.
Or are you an exercise veteran?
Advanced athletes can try their hand at more Gymnastics-based movements such as the free-standing (away from a wall or support) Handstand Pushup, the Planche, the Lever, or the Muscle-up. Advanced athletes can also continue to increase strength in the basic movements by adding weight, suchs as weight vests or kettlebells. Steve Cotter, RKC can do a pistol with two racked 24kg (53lb) kettlebells with ease.
The bottom line is this:
If you want to lose weight, build muscle, and develop lot of functional strength, Calisthenics are the way to go!
Don't take it from me, though. Take it from these guys:
Bud Jeffries
Pavel Tsatsouline
Steve Cotter
Jim Bathurst
Ross Enamait
Matt Furey
These are just five of the countless advanced athletes who swear by Calisthenics and its benefits. So what are you waiting for? DROP AND GIVE ME 20!
Friday, August 5, 2011
Workout of the Week: Explosions and Speed
This is a wonderfully effective (and simple) little number that will make your legs feel like jelly and your lungs burn. It's especially useful for those of you who enjoy parkour or fighting. Best part, you don't need a single piece of equipment! Just find yourself a grassy field (if you can't find enough grass use a dirt trail or road. If nothing else, find a good stretch of blacktop. Avoid concrete because it's the worst on your joints).
The Workout:
10 Rounds:
10 Jump Squats (go for height, no sissy little hops)
Sprint 50 Meters (approximate distance if you can't measure it)
Rest period is the walk back to the start.
To get the maximum benefit from this workout, make sure not to take too long to walk back to the start. This isn't a slow jaunt. Move with a sense of purpose. We're shooting for more than conditioning in very short bursts, so if you take too long to recover you'll lose the aerobic benefits.
Be careful on your last sets...you may have trouble sticking the landing. If that happens, take a few seconds to rest and go right back at it.
Train smart!
The Workout:
10 Rounds:
10 Jump Squats (go for height, no sissy little hops)
Sprint 50 Meters (approximate distance if you can't measure it)
Rest period is the walk back to the start.
To get the maximum benefit from this workout, make sure not to take too long to walk back to the start. This isn't a slow jaunt. Move with a sense of purpose. We're shooting for more than conditioning in very short bursts, so if you take too long to recover you'll lose the aerobic benefits.
Be careful on your last sets...you may have trouble sticking the landing. If that happens, take a few seconds to rest and go right back at it.
Train smart!
Sunday, June 19, 2011
Tomorrow is the big day!
That's right, folks...we're moving all the way up to Rancho Cordova tomorrow! It's a lot closer to my school and Jordie will be working down the street and around the corner. Now all I have to do is find a job up there so I don't have to commute an hour and a half every day anymore...
The move will be nice because it's one of the most functional workouts you could ask for. When it comes to strength, endurance, and overall work capacity it's a killer.
Another great tool for building those three, plus conditioning (basically anaerobic cardio) and joint stabilization, is the kettlebell. Originally from Russia, this tool has become commonplace in the Strength & Conditioning world ever since Pavel Tsatsouline (Dragon Door) brought it over from the Old Country.
(Photo courtesy of Fast Fit Studio)
The most foundational movements are:
The Swing
The Clean & Jerk
The Snatch
(tutorials for all three coming soon!)
A few more advanced movements are:
The Turkish Getup
The Windmill
The Bottoms-Up Press
(tutorials for these ones and others will come soon also)
A great Kettlebell conditioning workout is as follows:
5 rounds, 60 second rest between rounds
10 Burpees
5 One-handed Kettlebell swings (once finished with one side, switch to the other)
5 Kettlebell Clean & Jerk
5 Kettlebell Snatch
Finisher:
10 Turkish Getups (5 one each side, alternating)
I apologize for the lack of detail at the moment. Never fear though! More articles and tutorials are on their way!
The move will be nice because it's one of the most functional workouts you could ask for. When it comes to strength, endurance, and overall work capacity it's a killer.
Another great tool for building those three, plus conditioning (basically anaerobic cardio) and joint stabilization, is the kettlebell. Originally from Russia, this tool has become commonplace in the Strength & Conditioning world ever since Pavel Tsatsouline (Dragon Door) brought it over from the Old Country.
The most foundational movements are:
The Swing
The Clean & Jerk
The Snatch
(tutorials for all three coming soon!)
A few more advanced movements are:
The Turkish Getup
The Windmill
The Bottoms-Up Press
(tutorials for these ones and others will come soon also)
A great Kettlebell conditioning workout is as follows:
5 rounds, 60 second rest between rounds
10 Burpees
5 One-handed Kettlebell swings (once finished with one side, switch to the other)
5 Kettlebell Clean & Jerk
5 Kettlebell Snatch
Finisher:
10 Turkish Getups (5 one each side, alternating)
I apologize for the lack of detail at the moment. Never fear though! More articles and tutorials are on their way!
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