Posts Tagged ‘hamstrings’
Real World Core Training
What is core training?
Is it just ab crunching with that perfect crunch contraption inundating my NCAA basketball commercial breaks? Or, do you need those do hickeys and thingamabobbers like the ab circle pro?
If you think that’s real core training then just click that little red X at the top right of your computer screen.
What is the core anyways? Most tend to believe they are just those muscles you see or don’t see in the mirror between your chest and waist. However, the core is comprised of your abs, errectors, hips, glutes, and even your hamstrings as some folks contend.
Unfortunately most people think all they need to do is a bazillion crunches to get “ripped” abs. Don’t get me wrong, crunches will make your abs look good for a while but you will never develop any real core strength by doing them.
To develop a stronger core you need to squat and deadlift. You also need to include movements like sledgehammer swings, leg raises, ab rollouts, KB windmills, and a whole host of others that are too numerous to list here.
Below is a quick core finisher I used to get a little extra ab work in. It’s a simple circuit that will help you develop real core strength. If you aren’t doing any of these now, get them into your program ASAP.
I’m still working on my windmills but I think they’re getting better. Feel free to let me now where I can improve.
What are some of your favorite core training movements?
Drop a comment and let me know.
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
Fat Burning “Cardio”
Every Sunday morning I like to get up before the family starts stirring and get in a little fat burning “cardio.” You might wonder why I put cardio in quotations. My favorite type of “cardio” is a little bit different than the low intensity 45 minute steady pace cardio sessions you see in most commercial gyms. “Cardio” for me is all about high intensity, fat incinerating, muscle sparing, conditioning sessions.
My street is one long hill and every Sunday morning I go out in front of my house and get it on. This morning I performed two hill sprints between manholes (about 50yds) then knocked out 10 burpees. I performed 10 rounds as quickly as possible and by the end my quads and hamstrings, and lungs were on fire.
I may be crazy but I love that hill in front of my house. I presents so many possibilities and all it takes is about 20-30 minutes of hard work! Below are some of my favorite “cardio” sessions that I do right out in the street or that you could do at any park or playground.
- Max sprints performed in 20 minutes
- 2 sprints + 10 burpees for 10 rounds
- 2 sprints + 10 burpees + 20 sledgehammer swings (10ea. side) for max rounds in 20-3o minutes
- 2 sprints + 20 sledgehammer swings (10ea. side) + battling rope (30 sec.) for max rounds in 20-30 minutes
As you can see this fat burning “cardio” sessions involve very little equipment and can be done almost anywhere. You can perform them at the end of a lifting session or as a stand alone conditioning workout.
Give them a shot and let me know what you think. I also want to know what are some of your favorite “cardio” workouts. Just drop a comment below or hit me up through facebook or twitter.
Build Strong and Powerful Shoulders
What’s the easiest way to fill out your t-shirt? You need to develop a set of bowling ball shoulders. Nothings screams strength and power like massive shoulders and a thick upper back. I get asked all the time about the best way to build strong and powerful shoulders. The answer boils down to four movements that must become staples in your training routine if they are not already.
Barbell Clean and Press
If you don’t want to look like you have cannon balls for shoulders then DO NOT add this move into your training. I prefer to do them from the hang position. I think it adds a little more to the movement because of the position from which you are pulling. Rip the barbell to your chest and drive the bar up and over your head. You’ll develop tons of pressing strength and huge traps. You’ll also strengthen your grip and hamstrings.
1 arm DB Snatch/Press
This isn’t a common exercise but it is one of my favorites. Start by performing a traditional 1 arm DB snatch. With the weight stabilized overhead, lower the weight with your palm and elbow facing inward, then drive the weight back up over your head. I like to do them working up to heavy sets of 3-5 reps. This is a great one for helping develop pulling and pressing strength.
Handstand Pushup
This is as a tough a movement as it sounds. Don’t worry, it can be modified for beginners and novices. First start by simply doing a hand stand with your feet up against a wall, holding for time. Just holding the position will build a ton of shoulder strength. As you’re able to hold for more time begin slowly lowering yourself just doing partial reps. As your shoulder stability and strength increases, increase the number of partial reps you’re able to do, trying to throw in a one or two full range pushups. Once you can do multiple sets of 6-8 full reps try increasing your range of motion by putting your hands on a couple of boxes, leaving space between for your head giving you that extra ROM.
Face Pulls
Although this isn’t a movement that will pack on tons of strength and size to your frame it is critical to your shoulder health. You can do them using bands, pulleys, or straps. Keeping your chest up and out, start by pulling through your elbows and squeezing your shoulder blades together. Keep pulling toward your face working your elbows and shoulder back maintaining the squeeze with your shoulder blades.
These moves are musts for building strong and powerful shoulders.
If they are not, starting putting them into your training or get used to not filling out your t-shirt!
Let me know what are some of your favorite shoulder movements.
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