Posts Tagged ‘barbell’
Kettlebell Complex for Strength, Power, and Conditioning
Kettlebell complexes are great for strength, power, and conditioning. They’re are pretty simple. They require one tool and always give you one hell of a butt whoopin’.
Although, barbell complexes are still my favorite, I’m becoming more and more fond of the kettlebell. Occasionally, when I need a change of pace my whole training session will be complexes. However, for me they seem to be most effective as a killer conditioning finisher.
You can’t punk out with complexes. Once you start, there is no quit. You have to finish. You have to fight your fading grip and forearm strength. Your whole body will be on fire and your lungs will feel like they are going to explode. But like I say, FINISH STRONG! There are no two ways about it.
Below, is a quick video of a complex I hit the other day at the end of a brutal training session. I feel like my technique is improving. It’s still not perfect but strength is a skill you have to practice. If any KB experts out there have advice on how I can improve my technique just drop a comment.
1 Arm Pushing and Pulling for Explosive Strength
Hey guys! I hope your training this week is kicking butt and taking names.
I hope you’re #winning every time you battle the iron.
Have you ever head the cliche’, “you are only as strong as your weakest link? Well, it’s true.
I hit one of my favorite movements for explosive strength. It’s the 1 arm snatch and jerk. It’s great for developing a ton of strength.
Every so often I’ll throw in one arm movements like this. It really helps me work on my weaknesses. Everyone has a dominant side and when you’re constantly doing regular barbell pulling and pushing that dominant side takes up the slack.
One arm movements are a battle for your weak arm or leg. It’s out there on an island all alone. You have no choice but to bring up your weak side or your progress will simply stall.
ATTACK YOUR WEAKNESSES!!!!!
How do you attack your weaknesses?
What are some of your favorite 1 arm/leg movments
Drop me a comment and let me know.
Back to Basics Training Update
You don't get more basic than this!
This cycle is all about getting back to basics.
I love just using simple, heavy, basic, barbell movements couple with good ole bodyweight training!
Here’s a quick training update for days 3 and 4 of this cycle as well a good training tune!
Back to Basics Wk 1 – Day 3
1 – Sandbag Clean 3×5
2a – Bent Over Row 3×6
2b – Flat DB Press 3×10,9,7
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning (4rds)
Eight 20/10 intervals alternating burpees and sledge hammer swings.
Back to Basics Wk 1 – Day 4
1 – Deadlift 6×10,8,6,4,4,4
2a – Zercher Squat 3×8
2b – Leg Raises 3×20
3 – DB Split Squat 3x5ea.
Time to head over the new spot and start tearing down a wall to it ready to build beasts in Richmond, VA!
I’ll get some good before video and post it later.
High Rep Training
Today was squat day. It was hot inside the strength shed as the thermometer here in Richmond hit about 97 degrees.
As I mentioned a couple of weeks ago I’m on a mission to build up my 20 rep squat weight. I’m up 20lbs since I started two weeks ago.
Honestly, I wasn’t feeling it today but like I’ve said before, NO EXCUSES!
After recovering from my death set, I got to thinking more about my gladiator training post and how important mixing in high reps into your training regimen should be standard.
I’m not talking about high rep training with pink dumbbells here. I’m talking about heavy s***. High reps sets should make you want to puke not just give you a pump.
So, I’ve decided to make a list of 10 my favorite lifts that I like to take high from time to time!
1. Any bodyweight movement. Add some weight to your pullup and pushups and start counting.
2. Barbell Complexes. There’s nothing like destroying 35 reps of your favorite 7 exercises!
3. Squats…
4. Deadlifts…
5. Barbell Combos
6. 1 arm DB Rows
7. KB Swings. Your hamstrings and lower back will thank you!
8. KB or DB Snatches
9. Any variation of the lunge.
10. Overhead pressing. Nothing challenges your shoulders like a set of high rep pressing.
Drop a comment and let me know about your favorite high rep gut wrenching set!
Gladiator Training
I read this post by my boy Zach Even Esh last week.
I was inspired to take my training old school. Tuesday I crushed some high rep squats taking my last set to a brutal 20 reps.
To finish of my training for last week I went with a real old school 10×10 deadlift session. It was rough to say the least. I got about half way through and my grip, traps, and hamstrings were screaming.
It was awesome. I felt great when I finished. In the old days guys trained with high reps all the time. They needed strength and endurance to stay alive. If you don’t include some high rep training with the big lifts every once and a while, you’re missing out on a different kind of strength.
Give it a shot and your growth and strength will explode!
Get Strong(er) Week 5 – Day 4
1 – Deadlift 10×10
I finished off the session with some sledge hammer and battling rope interval training. What a great way to end the week.
Today I went back to practicing my barbell combos. I stuck with the same combo as last week and worked on speed and explosion. I also crushed some weighted chins and dips, destroying my numbers from last week.
Always strive to improve with each training session.
ATTACK! ATTACK! ATTACK!
Get Strong(er) Week 6 – Day 1
1 – Power Clean + Front Squat + Jerk 4×5
2a – Weight Chins 5xsubmax
2b – Weighted Dips 5x submax
5rds for time
3a – Barbell Thruster x10
3b – Thick Rope Slams x20
3c – Burpee x10
3d – Sledge Swings x10 L/R
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