Posts Tagged ‘Bodyweight Training’
Handstand Pushup Practice
I’m on a quest to beef up my bodyweight training.
I need to get stronger at several moves.
One that has always given me trouble is the handstand pushup.
I read a while back that strength is a skill and in order to get better you MUST practice. I’m going to start practicing more, at least a couple of times a week at the beginning of my training sessions and see how things progress from there.
If you don’t practice, your skill will suffer.
Homemade Equipment: How to make your own weight vest.
Bodyweight training is the truth. If you aren’t getting a healthy dose within your training regimen you’re losing out. Think bodyweight exercises can’t get you strong and jacked? Think again!
What happens when you reach a point where you can crank tons of pushups and pullups without a problem. Well, just like any other movement you either do more or add resistance.
The best way to add resistance to these two movements in particular is adding a weight vest or chains. However, these products can be expensive. I got a little creative the other day in the Real World Strength Gym. Take a look at the clip below where I take you through a cheap and simple process where you can make your own weight vest. I also show you a simple way to beef up your pushups by the use of resistance bands. Bands are relatively inexpensive and if used the right way, can really help you add tons of strength and muscle.
Train for Athleticism
There’s nothing I like more than lifting heavy stuff!
I can’t describe it but there’s just something about over powering the iron that gets me jacked up like nothing else.
While heavy lifting is a staple of my programming, so is training for athleticism. Like I’ve said before, what good is all that size and strength if you cannot do anything with it? Don’t get me wrong, if powerlifting or bodybuilding is your sport of choice then you need to train a certain way to succeed.
For me, being an athlete and working mostly with athletes, I have to keep my edge and the best way to do that is training like one!
Below are 3 keys to training for athleticism.
1. Be explosive
Whether it is olympic lifting or sandbag training, incorporating explosive movements is a must. Whether they are sport specific is up for debate. However, there is no denying their effectiveness. I’ve never seen a great athlete that wasn’t explosive. Have you?
2. Bodyweight training
Being able to control your body in space is an absolute necessity for an athlete. Pushups, pullups, dips, jumps, burpees, handwalking, and animal crawls are a must. Not only will they get you strong and jacked but they will help increase mobility and flexibility, enhancing athleticism.
3. Sprint
I cannot stress this enough. I have never met an athlete that couldn’t run! We were made to sprint. To quote a colleague, “any person that doesn’t sprint is NOT an athlete!”. Sprinting will not only help increase your speed but it will keep your body strong. Not sprinting leads to weakness, PERIOD. I don’t care what type of sprinting it is, hills, sleds, track, JUST DO IT!
I incorporate all 3 of the above keys in my training on a weekly basis. I start at least two lifting session each week with some type of explosive movement. Some type of bodyweight training is included daily and I make sure to sprint at least twice per week.
Keeping these keys in your training will make you a better athlete and always have you prepared for battle.
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.
Attack Your Weakness
I’ve said it before and I’ll say it again. Whether it’s training for sport, strength, or competitive pie baking; you must attack your weaknesses if you hope to improve and perform at your peak.
I love bodyweight training. However, I’m not afraid to say that I can improve in that area. My pullups, dips, pushups, jumping ability, must get better.
Today I attacked bodyweight training like a madman.
To kick it up a notch I added some weight to a couple of my all time bodyweight favorites.
Get Strong(er) Wk 3 – Day 1
1 – Hang Clean + Press 5×3
2a – Weighted Chins 5xsubmax
2b – Weighted Dips 5xsubmax
Conditioning (5rds for time)
1 – Thruster 10
2 – Thick Rope Slams 20
3 – Box Jump 10
4 – Sledge Swings 10 L/R
Not bad but not perfect either. I’m determined to improve my dips and chins.
The conditioning times was good but nothing spectacular. I pride myself on my level of conditioning and there is definitely room for improvement there.
So many are afraid to discard a movement b/c “they don’t like” aka “I’m weak at it.”
That is the wrong attitude to have. Mindset is everything when it comes to training.
If you think you’re just going to suck and never improve, YOU WON’T. If you set your mind to improve and push through those TEMPORARY mental and physical road blocks, YOU WILL improve.
ATTACK YOUR TRAINING WEAKNESSES!
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