Honored to be on the Grip Strength for Greater Triumphs is my 16th post over there, and it's still always exciting. If you are visiting because of that post, then thank you very much for clicking though. There's a video below that demonstrates a drill that I hinted about in the blog post. It's a fun way to add a little bit extra grip and coordination challenge into a pull-up training session or a circuit.Blog again today! :)
The idea below is best if you're already able to do 5-6 solid pull-ups as the "hard part" is more jumping up and negotiating the unusual grip, and switching around. You'll also notice that the side NOT holding on to the towel will pull harder. If you're working toward a one arm chin up, you can also add this drill into your training (using a chin up grip) and then over time grab the towel lower and lower with one hand. It gets much more difficult VERY quickly... we could even say exponentially more difficult if you have a longer towel!
These past couple of weeks there have been a number of really cool ideas out there in theand advanced fitness world. These combined with the need of the small group to work on technique inspired me to create this intermediate-level full body workout with a middle portion that focuses on fine tuning technique for swings and snatches. There's some extra stuff added in to make this a full body workout including an "extra credit" mini circuit at the end.
Kept going back and forth with how to "rank" this one (I'd type out one line, and then think "oh yeah advanced" type out the next and think "intermediate" then realized... if you are comfortable with all the exercises in the workout then the "level" is really determined by the weights you choose, and the length of the rest breaks you take... so since I had to pick something, I left it on "intermediate". It should also be noted that when I did the workout, I used a Power for some of it, and a Strength to just test a couple things out... before it felt like I was going to see stars or something. Suffice it to say the difference between a smaller, lighter and a heavier, bigger, floppier was stealthily extreme).
Heavily influenced by both the Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning, this was a fun workout for a mind-obliteratingly weird and mildy stressful (understatement) day. Fortunately (or rather unfortunately) my good friend and training partner had had a similar day and was up to this challenge. I knew that with both of our wobbly mental states it would be a good idea to have this one written down with alternatives if we (or the terrain) became uncoopertive. (Example: this workout originally included battling rope throws, but when we got to the designated park found the grass to be very damp).system of training AND
It'd been a "Monday" for sure, and a friend of mine was definitely up for a challenge so we headed out to the park a good bit later than originally intended, but that's ok. I'm not opposed to occasionally (or somewhat often) working out somewhat late at night. Hince the silly owl graphic there on the left.
This workout was heavily influenced and inspired by Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning... there was a fair amount of modifcation, but I've found that the structure of his workouts and what I'm aiming for are often very wonderfully aligned. Besides, if you're in a situation where you don't want to (or can't) purchase much or any fitness equipment, then Zach's book is for you. There's a whole chapter on training with ROCKS for goodness sake (I love training with weird stuff like that... and rock stacking is also fun too... but that's for another blog post). That being said it was the kind of night to go tear it up in the park a little bit, and I wanted to work on some specific things too... which will be pretty obvious below:
I've had a lot of requests for home workouts from various clients, friends, andsmall group participants for when either I'm out of town, or they're on vacation, or when schedules just don't work. The following is a simple favorite that doesn't take much "brain power" but will remind you just how much swings involve the abs when done correctly. A moderate to heavy works great for this - be safe and use good judgement as always. This is a good one to take to the park or the beach - all you need is a and a mat of some kind, though I've been known to flop down on pavement on occasion too. More than just aesthetics - working on our abdominals helps to protect our backs not only during training