Posts Tagged ‘Sledge Hammer’
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.
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
Don’t be a afraid of the deload!
I’m pretty busted up this morning.
Yesterday was then end to three hard weeks of training.
Next week will definitely be a deload week.
As I’ve talked about before, rest and recovery are just as important as your training. I’m actually feeling pretty good mentally and physically and don’t feel like I really need a deload week.
However, I have the long term, big picture in mind. I know that taking next week to deload will serve me much better, helping to reach my current training goals.
Many think that going full bore all the time with their training is the only way to reach goals and that anything less doesn’t do you any good. This couldn’t be further from the truth. If you go all out, all the time, you’ll burn yourself out and possibly regress.
My deload training won’t be “easy” but it will allow my joints to rest and be prepared for the next hard cycle.
Don’t be afraid of the deload!
Get Strong(er) Wk 3 – Day 4
1 – Deadlift 5×3
2 – Zercher Squat 5×5
Conditioning
4 sets of 8rds (20/10 – work/rest) alternating burpees and sledge hammer swings.
3 Must Have Conditioning Tools
It’s no surprise to those of you regular readers that I LOVE a good conditioning session. Conditioning is invaluable. Being able to last is a huge plus in my world. Whether you play in a competitive sports league, crossfit, or just love the iron like I do, conditioning is essential to your continued progress and success in those endeavors. Below are the 3 conditioning tools you must have in your arsenal.
1. The Hill
Hill sprints are my favorite form of conditioning. Nothing will get your fat burning furnace stoked higher than regular hill sprints. Running uphill is much more efficient for your joints, safer than regular wind sprints for the novice trainee, and will jack up your heart rate like no other. I have an awesome hill right in front of my house. I’ve talked about it before here but I love standing at the bottom and seeing how many sprints (~50yds) I can complete in 20 minutes.
2. Bodyweight
Your body may be the ultimate tool. Don’t neglect using it. Push it, pull it, run, and jump. You can make up a whole circuit with just bodyweight movements. Set the timer and see how many rounds you can bust out! Below is one of my favorite bodyweight conditioning circuits. A couple of the moves here are bodyweight only but you’ll get the point.
3. The Sledge Hammer
You can get these at any hardware store for next to nothing. It might be the simplest tool to use. Just grab it and start whaling away on an old tire. Sledge swings are great finisher to a training session. If you’re a beginner, set the timer for 10 minutes and do 10 swings, alternating between left and right on the minute until time expires. If you’re more advanced, start cutting your rest time and see how many rounds you can complete in 10 minutes. I prefer to use the sledge hammer as a part of some kind of conditioning circuit. Below is a conditioning session I captured doing just that.
I could’ve easily made this a top 10 list but who has the time to read all that. Like my training I wanted to keep it short and sweet for you.
Let’s keep this list going though. Drop a comment and turn this post into a top 10 list.
No Rules – Backyard Training III
A playground like this or an open backyard is all you need!
In previous posts I’ve talked a lot about no rules, bodyweight, and sandbag training and I’m a firm believer in practicing what you preach. So, at least once per week I bring the gym to my backyard and tear it up a little!
I love getting my training sessions done outdoors. Call me crazy, but there is just something primal about running around outside ripping heavy objects off the ground and pushing, pulling, and pressing them. Some of my best training sessions over the past few weeks have come in my own back yard.
Right now my home/homemade equipment collection consists of a couple of lighter tractor tires, sandbags, blast straps, tire sled, and a sledge hammer. Now that’s not a ton of equipment but I promise you, used properly these tools will kick anyone’s arse! Plus, in my backyard I can get loud and make as much noise as I want. Hell, in some gyms they kick you out for grunting!
Another advantage of backyard training and homemade equipment is you don’t have to fight traffic getting to the gym or fight the crowds in the gym. You can plan a training session and follow it exactly how you want. You don’t have to worry about some knucklehead screwing up your workout by jumping in the middle of your superset!
That was a workout from last week I did in my backyard!
I also rocked another backyard session this morning. It looked like this:
1a Sandbag Squats
1b Blast Strap Dips
2a Box Jumps
2b Pullups
Max rds in 10 minutes
3a Backward Sled Drag ~ 100ft.
3b Forward Sled Drag ~ 100ft
3c Sandbag Shouldering 5 reps ea. side
I finished it off with some hanging legs raises, sandbag bicep curls, and plank for good measure!
I had to get a little creative with the dips and pullups. I hung the blast straps from the 2×6 rafters in my shed. I also did the pullups using those same 2×6 rafters. It’s not the prettiest setup in the world but it’s damn effective.
If you don’t have any homemade equipment, GET SOME NOW! Most of the stuff I have is easy to make and crazy cheap. Don’t neglect the bodyweight exercises outside either. If you have a playground close by, use it.
Get outside and do something different and I promise you’ll love it!
Let me know what your favorite outdoor or homemade equipment workouts are. Also, I’d love some feed back on the video above. Drop me a comment here or on my YouTube channel.
I know! I know! I need a heavier tire. Some of my collegues have already given me the business about the tonka tire I used to flip!
Follow me in these Social Networks