Posts Tagged ‘Pushups’
Kettlebell Practice and Deload Training
This week I’m deloading so that means a lot of practice and fun training.
I always have fun training but it’s a nice mental break on a deload week when you can just walk in the door and decide what you feel like doing! During the course of a normal training cycle, I plan everything. I have specific goals in mind.
Deloading is a time to rest your joints. It’s also a time to practice those things that you tend to shy away from because you’re not quite sure how to integrate them into your training.
Over the last several months I’ve purchased my first kettlebells. I’ve been practicing the basics and like to think I’ve gotten them down pat for the most part. Unfortunately, I haven’t been exactly sure how to rotate them in to my normal training cycles.
So, to celebrate America’s Independence Day, I decided to do a little kettlebell practice. The first move I hit was a combo of the double kettlebell clean, front squat, and press. I combined that with pullups and hit five reps of each for as many rounds as possible in 15 minutes. The second movement I practiced was the double swing with a band pushups for the same 15 minute block.
Take a look. Feel free to offer an feedback on my form.
Kettlebell Swings and Band Pushups for Strength and Endurance
10 Swings
10 Band Pushups
On the minute for 10 minutes.
GO!
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.
Build Strength and Power
Building strength and power has been my overall training goal lately. Of course, I have smaller goals within my training for certain lifts trying to get those numbers up.
One of the lifts I’ve been working on is the power clean. I haven’t focused much on this particular lift for quite a while and I’ve been struggling as a result.
Here’s a quick training update for you from the Real World Strength Gym.
The whole training session went like this:
1 – Power Clean 3×3
2a – Floor Press 3×8
2b – Pullups 3xsubmax
3a – Barbell Row 3×8
3b – Pushups 3xsubmax
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!
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