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REAL WORLD RESOURCES

Posts Tagged ‘intensity’

Upper Body Training at Real World Strength and Conditioning

Friday mornings are my time to release the stress from the week.

Since I rotate four training sessions through three days of lifting per week, I’m always hitting something different on Fridays and every lifting day for that matter.

Since going to a three days a week program my body feels great.  Rotating sessions has really helped keep things fresh.  My strength has gone up. I’ve added a little size, but most importantly I’ve been able to keep the intensity high on a consistent basis.

I’m not saying there’s never a lull in there, everyone has those, but the ability to stay focused and not have the “crap, I have to squat today” feelings have been greatly reduced.

Here a few highlights from last Friday’s upper body session.

If you’re in the Richmond, Virginia area and you like what you and see and are looking for a place to train, not just workout, but train, with intensity,focus, and get real results, check out my Real World Strength Camp page.

Drop a comment or shoot me an email to get hooked up with your FREE trial

Sandbag Carrying and Kettlebell Swinging

One of the keys to continued progress is knowing when to back off.  I’ve had 4 consecutive weeks of setting PRs in the deadlift and my body was starting to feel it mentally and physically.

So, yesterday was deadlift day and I decided make it a back off day.  I pulled a few sets with some moderate weight and was done.

However, when I say back off, that  just means my main lift.  After I got through the deadlifts I cranked up the intensity with some heavy bulgarian split squats and sled drags, and sprints.

Then it was time to finish.  I set the timer for 10 minutes and cranked 30 seconds of sandbag carries and kettlebell swings with 30 seconds rest in between.  Check the video below.

This was a great way to finish.

It was just what my body needed.

Just because you may need to back off a little, doesn’t mean you should take it easy.

Attack every training session.  Keep the up the intensity and finish with a fury!

Three Training Rules I Live By

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There is a ton of information out there on training rules.  In fact, there is so much information out there it can be down right confusing.  What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on!  I thought I’d add to the information out there but hopefully make it a little less confusing.  Below are three training rules that I live by and follow to the letter.

1.  The KISS Training Method – Training doesn’t have to be confusing.  There are tons of toys in my war chest but I don’t bring them out all the time.  For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements.  Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.

2. INTENSITY – You have to bring this every session.  Some days you will feel like crap but you have to find something to fire you up about that session.  I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training.  In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!

3.  Destroy records – Notice that I didn’t say break records.  You should strive to destroy your record each week.  Just trying to break a record by one rep or 5 pounds is easy.  Attack your records and destroy them.  Go for 3 more reps or 10-20 more pounds.  Keeping this mindset will also help with rule 2 above but it will also keep your training fresh.  Strive to get better each week and your results will speak for themselves.

These are my favorite rules and what I live by when I wrestle with the iron.

Who is with me?

Below are my last two training sessions, that were simple, full of intensity, and record destruction!

Minimalist Training Wk 2 – Day 3

1 – Squat 5×6,6,5,5,3

2 – Deadlift  4×5,4,4,4

3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)

4a – Recline Rows 3xsubmax

4b – Dips 3xsubmax

4c – Hanging Leg Raise 3×8

Minimalist Training Wk 3 – Day 1

1a – Power Clean + Throw 5×5

1b – Burpee + Broad Jump 5×5

2a – Zercher Squat 3×5

2b – Sandbag Clean 3×5

3a – Chins 3xsubmax

3b – Pushups 3xsubmax

3c – GHR situps 3×20

Full Body Training Log Wk 1 – Day 2


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Day 2 of this cycle is a max push day.  I was still pretty tight from Day 1 but my overall recovery was pretty good.  Yesterday I hit some GPP, with 10 hills sprints then 20/10 tabatas with the thick rope and sledge hammer, then tons of foam rolling  Here is what I did today.

1a – Bench Press 5×5

1b – Weighted Squat Jumps 5×10

2a – Military Press 3×8, 7, 5

2b – 1 arm DB Row 3x15ea

3a – Weighted Ring Dips 3×8

3b – Barbell Walking Lunge 3×20

3c – Full Burpees 3×10

I felt pretty good after this one.  As I got going, I became less tight and the intensity picked up big time.

As always, I’d love to get hear your comments and feedback.

Sled Training Madness!

While squatting and deadlifting are my two lower body favorites, I’ve incorporated sled training a couple of times per week for some extra lower body work and conditioning. Sleds are a great way to build lower body power and strength.  You drag, push, pull, any which way you want.

My sled is homemade and was incredibly cheap and easy to make.  I just went down the street to a local tire shop and grabbed a used light truck tire.  I went to Lowe’s grabbed an eye bolt, 1ft of chain, and a clip. I drilled a hole in the tire, inserted the eye bolt, attached the chain and clip, put an old rope through it, and viola!  I think I spent a grand total of $4!

You can take it anywhere.  All you need is some open space and a healthy dose of intensity.  There have been many times where my sled has reduced me to a puddle in the middle of the street in front of my house!  If you are not using sled training, you’re missing out on a great tool!

Check out the videos below to see how this cheap yet effect tool works!

I performed 5 rounds of this circuit and my legs were toast!  Dragging on pavement or concreted grabs the bottom of the tire providing you with some extra resistance!

Below is another video with some upper body work using sleds with some sandbag training mixed in.

What are your favorite sled exercises?

Sometimes you have to think outside the box when it comes to training.  If you’re lacking a barbell go down to your local tire dealer and make your own.  Not having all the fancy stuff or access to a gym is NO EXCUSE not to train.

Stop making excuses and starting building up your homemade equipment collection.