One of the hardest concepts to teach is what I call “tightness.”
After getting your body in the correct alignment, you create tension all through your structure to generate maximum force – whether with bodyweight exercises (pushups and squats) or insanely heavy powerlifting exercises (bench press and deadlift).
I’ve tried all sorts of ways to teach tightness; from smacking football players to teaching crazy martial arts breathing.
Nothing works quickly.
See, there’s something called The Principle Of Irradiation. By tensing your right arm, you make your left arm stronger. So by making yourself tight, you’ll be able to actually use all of your muscles and handle more exercise.
ENTER THE CRAZYBELL
I first learned of the Crazy Bell from the legendary strength coach Dave Tate. The concept is simple: attach kettlebells to a barbell with bands. The kettlebells jump and bounce all over as you lift, forcing you to stay tight or you lose control! (Robert Downy Jr used crazybells to get in shape for Iron Man 2)
Pretty sweet!
My favorite way to use crazybells is on lower body exercises- the bouncing bells force you to keep your core very very tight:
To take it to the next level, you can add a valslide to the lunge:
Crazybells can also be used to add instability (forcing you to fire more muscles!) to ab and core exercises.
Here is the crazybell variation of the windshield wiper exercise used by the actors in the movie “300″:
(These looked so fun my cameragirl wanted to try them!):
If you have shoulder issues, the crazybell bench press is a great way to train stability:
And I have a love/hate relationship with D-Handle crazybell exercises.
On the one hand, they are great for stability and core strength, on the other… they’re freakin’ hard!
SET UP YOUR OWN CRAZYBELL
All you need for your own crazybell set-up are some kettlebells and some sturdy bands.
Loop the bands through the kettlebell handle, then loop them either over the barbell or through the D-handle.
Easy!
Note: Use much less weight than you can usually handle, crazybell exercises are tough!
Have fun and keep checking this blog for more crazy-effective new exercises!
Special Kettlebell Training Article By Craig Ballantyne, CSCS, MS
There seems to be a certain reservation among “regular” gym goers when it comes to trying Kettlebell Training.
I say this because when I train with my clients at the gym and have them do work with kettlebells, there always seems to be 3 or 4 wandering eyes peering over at what we are doing.
It’s pretty humorous because some will resort to stealth-like ninja techniques to perform the “wandering-eye-walk-by” whereby they pretend to be on their way to the water fountain and just casually stroll by 4 or 5 times to try and catch some instruction.
But honestly, 4 drinks in between your sets of ab/adductor machine?
Truth be told, Kettlebell Training is gaining momentum and it’s good to see that people are actually taking an interest in a simpler alternative to “traditional” weight training.
So with that being said, let me see if I can ease you into Kettlebell Training.
Here are 3 exercises you can start doing today, just by “subbing-in” a kettlebell for a dumbbell…
1. Substitute KB Military Press for any type of Overhead Pressing with a Dumbbell
Pick up a kettlebell and bring in it in close to your body ensuring that 1) your WRIST STAYS IN NEUTRAL (never flexing or extending) and 2) it is resting in the nook of your arm between your bicep and forearm (take a look at the picture of me above).
Brace your abs hard, pretending that someone is about to punch you in the stomach. Keeping your wrist straight, squeeze the handle of the KB as tight as you can and take a breath in, creating and even tenser brace in your abdomen.
Now press the kettlebell overhead moving your arm from a neutral GRIP (palm facing towards your midline) to a pronated GRIP (palm facing away) as you lock your elbow out over your head.
The important thing here is to LOCK OUT. I know in some body building circles they tell you to keep a slight bend in your elbow, even in the overhead position, to “keep tension on the muscle”. That’s not the case here. This isn’t body building.
You are going to LOCK OUT and make sure that 1) Your shoulder is depressed. That is, it’s not up by your ears, it’s down and back 2) Your bicep is almost touching your ear and 3) The kettlebell, while in the overhead lock-out position is in line if not BEHIND your head.
Slowly lower the KB back to the starting position following the same pronated to neutral curve you used when you pressed it over head.
[Edit from Luke Wold: This is a press PLUS a windmill]
2. Try a Modified Renegade Row in place of a standard 1-Arm Bent-Over Row
Unlike a standard DB Row, where you rest a knee on the bench, the Modified Renegade Row will force you to really use your abs to keep your low back stable.
Place a kettlebell on the floor on the left side and then place both hands on the edge of a bench (or chair). With your hands on the bench/chair, set yourself up so that you’re in a “push-up” position with your feet slightly wider that hip-width apart.
Reach down and grab the KB with your left hand. Brace your abs and squeeze your glutes and row the kettlebell into your body towards your hip. Remember when you row to squeeze your shoulder blades together prior to bending your elbow.
As you row, you’ll notice that your body will want to twist and rotate because of the uneven distribution of weight. You must prevent this from happening. By bracing your abs and squeezing your glutes, you will work your abs like they’ve never been worked before!
Slowly lower the weight, again not allowing yourself to rotate and repeat for the required reps.
3. Replace regular squats with a 1-Arm KB Front Squat
Just as the Military Press above, pick up a kettlebell and bring in it in close to your body ensuring that 1) your WRIST STAYS IN NEUTRAL (never flexing or extending) and 2) it is resting in the nook of your arm between your bicep and forearm (take a look at the picture of me above left in the header).
Brace your abs hard, pretending that someone is about to punch you in the stomach. Keeping your wrist straight, squeeze the handle of the KB as tight as you can and take a breath in, creating and even tenser brace in your abdomen.
Now, keeping the bell close, push your hips back and bend your knees. You’ll notice that as you descend, because of the uneven distribution of weight, your body will want to twist or even bend sideways. Just like the Modified Renegade Row above, you want to resist this and brace your abs hard.
Descend into the squat by pushing your knees out allowing your hips to go below parallel and keeping your spine straight.
Push your feet into the floor (keeping your heels on the ground the entire time) and drive your body up to the standing position.
So there are 3 exercises you can try out today, using only 1 KB, to help familiarize yourself with Kettlebell Training.
In addition to the benefit of only needing one piece of equipment for the above exercises, the uneven distribution of weight during KB Training allows you to use your abs like no other exercises can. They force you to stabilize your spine and to try to stay straight forcing your abs to work the way they were meant to be worked – as stabilizers of your torso and spine and not as “prime movers”.
And because of this, you’ll find that people who train with KBs tend to have bullet-proof abdominals, while eliminating low back pain and gaining usable strength that will help you in everyday life.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Kettlebell Workouts
Besides being ineffective, crunches are freaking BORING!
No long lead-in here, just 7 boot camp style exercises that will firm up your core and add a little ZAZZ to your training program
Boot Camp Core Exercise #1: Reverse Cable Wood Chop
Your torso muscles work in an X pattern.
Think about throwing a ball: your core flexes to pull your right shoulder down towards your left hip.
Most core exercises take advantage of this movement pattern.
But when you REVERSE that pattern, you’re working your muscles in a whole new way!
The foot set up for these is the same as for a standard cable chop, the difference is you set the pulley at the bottom pin and chop from low to high.
Boot Camp Core Exercise #2: Jackal Push Up
Your abs really engage when your hold an extended plank – something where your upper arm isn’t directly below your shoulder.
Jackal Pushups are the next-level of this idea. Instead of just holding an extended plank, everything in your core tightens as you lift your body off the floor:
Boot Camp Core Exercise #3: Incline Rope Sit Up Eccentrics
Sure, these are a little more complicated to set up than just grabbing a mat and busting out a few crunches. But they’re worth it.
It starts with an normal weighted sit up. No problem.
Then you straighten your arms out overhead and lower yourself back slowly, keeping your body and arms in a straight line. Brutal:
Tips:
Think about keeping your arms by your ears – not in front or in back of your head
Don’t push the rope handles together, keep them slightly apart
Don’t let your shoulders “wing” back, press the handles constantly
If you can see your hands or arms, you’ve let your body drift behind the rope, this makes it totally easy and you aren’t working your core much
Boot Camp Core Exercise #4: Cable Plank Pulls
Having one of your arms or legs moving while you hold a static core exercise is a phenomenal way to work your core.
I actually prefer to do these with a heavy elastic band instead of a cable, so the tension really tries to pull you over and you have to stay very tight.
As with all planking variations, don’t let your hips roll or you take the benefit away from your abs.
Boot Camp Core Exercise #5: Gorilla Ups
This is a standard grappling exercise I learned in my career as a wrestler. (Seriously advanced athletes can do them with one arm!)
You have to keep everything tight and also flex your knees up while pulling with the arms. There’s a lot going on here!
Boot Camp Core Exercise #6: Kettlebell Press To Windmill
As you press the weight overhead, your core stabilizers have to work overtime to keep you from pitching to the side.
The windmill portion of this exercise will totally smoke the muscles on the side of your torso.
Funny story: One of my clients did 4 sets of the windmill for the first time. Next day she comes in holding her obliques (side abs) and said, “I HATE WINDMILLS! I’m so sore!”
All I replied was, “Didn’t you tell me you wanted to work on your ‘love handles’?”
You could see the big cartoon light bulb go on over her head as she realized she’d NEVER worked her core like this. She said, “You’re right! I LOVE windmills!!”
Boot Camp Core Exercise #7: Kick Through Extended Side Planks
I’m taking all of the credit for inventing this one. (I haven’t seen it anywhere else. If you have, please keep quiet, I like feeling inventive )
The arm extended position makes side planks much harder. Using only the top leg makes stabilizing harder and works your inner thigh like you wouldn’t believe. Placing your feet on a raised surface makes the plank even tougher.
And kicking your leg means your body will be trying to sway and drop and you have to keep everything especially tight to keep from pitching over like this:
Forget boring, useless crunches.
Try one of these great core exercises in your next workout!
When I walked up into the weight room someone’s Dad was in there “working out.”
He gave me a sheepish look when I told him the upstairs of the gym is reserved for private clients. But since he’d already started I said to go ahead and finish.
After a quick warm-up I hit this circuit 6 times: Kettlebell snatch x6 each arm, ValSlide Reverse Lunge x 10 each leg, and Weighted Chin Ups x 5, repeat with no rest.
Then a quick sip of water and my second circuit was 3 rounds of: ValSlide Double Reach-Out x 10, Handstand Push Up x 3, and Bodyweight Row x 12.
It took me about 25 minutes.
In that same 25 minutes this guy did 5 sets of Dumbbell Curls. Seriously.
Unfortunately, spending more time in the gym than you need to is super-common, and I think that’s why people whine that they have no time to work out.
Now, today I’m going to drop 2 studies showing that not only will high-intensity circuits get you out of the weight room faster, they’ll also give you BETTER results.
(Of course, you could spend the same hour in the gym training with this style and get more done in those 60 minutes than the standard gym-goer does in 2 weeks of screwing around. I think that’s freaking cool!)
This is the first study:
Kelleher et al. The Metabolic Costs of Reciprocal Supersets vs. Traditional Resistance Exercise in Young Recreationally Active Adults. JSCR 2010 Mar 17.
Kelleher et al examined the difference between traditional “straight set” resistance training to “reciprocal superset” training.
Here’s two quick definitions for you:
STRAIGHT SET: Standard resistance training protocol – One set of presses, rest. Set of presses, rest. Repeat until all sets are done.
RECIPROCAL SUPERSET: Pairing opposite movements – Set of presses, quick rest, set of rows, quick rest. Not only do you actually get the same amount of rest between presses, you get twice as much work done in the same time. And thanks to a principle called “reciprocal innervation” you will actually be able to handle more weight in the paired exercises.
The researchers above concluded: “Reciprocal supersets produced greater exercise kJ.min, blood lactate, and EPOC than did [traditional straight sets]. Incorporating this method of resistance exercise may benefit exercisers attempting to increase energy expenditure and have a fixed exercise volume with limited exercise time available.”
In plain speak: You will raise your metabolism and make greater changes in your body IN LESS TIME with reciprocal supersets than with straight sets.
INSIDE LUKE’S HEAD: How can I create reciprocal supersets in all of my workouts?
The second study:
Paoli et al. Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. JSMPF. 2010 Mar;50(1):43-51
Paoli et al compared 3 different training methods: cardio-only, low-intensity circuit, and high-intensity circuit.
Out of the 3 groups, the high-intensity circuit group lost the most weight, lost the most fat, lost the most off their waist measurement, raised their metabolism the most, and gained the most strength.
Here’s an excerpt from their conclusion: “The results obtained favored the conclusion that high-intensity exercise combined with endurance training in the circuit training technique is more effective than endurance training alone or low intensity circuit training in improving body composition, blood lactate, moreover high intensity circuit training results in significantly greater strength increase compared to traditional circuit training”
So… high-intensity circuits kick ass compared to low-intensity circuits and totally blow traditional cardio out of the water.
INSIDE LUKE’S HEAD (con’t from above): How can I put reciprocal supersets into high-intensity circuits?
When the chips are all on the table and changing your body really counts, forget traditional weight training and endurance-style cardio – use high intensity resistance training circuits instead.
Putting It All Together
Resistance training includes bodyweight exercises. Build your workouts around bodyweight and loaded exercises either paired or put into circuits, combine them with interval training, and clean up your diet and you’ll have a totally slamming body in wayyy less time.
I design all of the circuits for my personal training and bootcamp members – all you have to do is show up and push hard. If you’re not in bootcamp (why not?) start tweaking your workouts with these two ideas and you’ll finally start to see some results from your time in the gym!
And I like judo, sambo, jiujitsu, and other grappling sports.
Today I want to share some of my favorite wrestling exercises using the freakin’ sweet ValSlide training tool.
Wrestling demands a full body strength and mobility that you don’t find in ball or net sports. The positions are unnatural and the forces applied are extreme.
The ValSlide is made-to-order for wrestling training outside the mat room. Below are exercises that will strengthen your neck, core, arms, and legs in grappling specific ways. Check ‘em out:
ValSlide Grappling Exercise 1: Ball Spins
In wrestling your opponent can hunker down and block you on one side when you’re down on the mat – and to do anything you have to spin over the top to the other side before you have an opening.
The ValSlide Ball Spin helps you train the “body awareness” that you need for a fast spin.
Basically, you put a ball under your sternum and spin yourself in circles. You can time how long it takes to get 10 rotations in one direction and try to beat your time.
You can hit a specified number of reps back and forth. You can progress to using one arm or one leg at a time.
ValSlide Grappling Exercise 2: Hamstring Curl To Reverse Bridge
Hamstring strength is VITAL in grappling! And while in MMA fights you aren’t worrying about getting pinned, so the bridge isn’t as common a technique as it is in pure wrestling, you still need to strengthen your neck and work on the back bridge motion for throws.
If you’re in advanced condition, you can hit these without arm support, use one leg, or wear a weighted vest.
ValSlide Grappling Exercise 3: Crippled Dog Push Up
This is a great way to train upper body strength and explosiveness.
The Crippled Dog looks way easier than it really is, I had a high school team give them a shot last week and several managed epic faceplants trying to reach too far too fast.
As a progression, I’ve used one leg in the air or else worn a weight vest, but I bet if you were a freaking maniac you could do these with one arm.
ValSlide Grappling Exercise 4: Front Bridge Push
A weak neck will equal a wrestler who loses. Strong neck = strong defense.
When I was a heavyweight wrestler in college, I used to ride all of my weight on my opponent’s head until their neck got tired, then I could have my way with them.
I actually used to train this movement on basketball courts while wearing a beanie, but the ValSlide makes it possible to do these anywhere.
TIP: Place the slider halfway between your forehead and the crown of your skull. You’re less likely to flip yourself over. Trust me.
These are also called “Army Crawls” after the motion used to get under low barbed-wire fences.
Once these become too easy, push yourself backwards with the same arm motion.
ValSlide Grappling Exercise 6: Lizard Crawl
Keeping low and driving with the legs is how you flip your opponent on the mat.
If you lift your hips as you drive forward, your center of gravity is too high and they can reverse your push – pinning you instead.
ValSlide Grappling Exercise 7: Plank Walk Up
These help when getting up from referee’s position in wrestling, but even if you’re not a wrestler this exercise is one of my favorites for the arms and core.
You don’t have to have your feet on ValSlides for this, but ValSlides are the bacon of exercise: They make everything better.
ValSlide Grappling Exercise 8: Tiger Push Up
These are a triceps KILLER!
Start off in a plank position with your feet on the ValSlides. Now press down through your hands and straighten your arms.
You’ll feel a strong pull through your ab muscles and a delicious pump in the back of your arms.
When most athletes do a Tiger-style pushup, they push themselves back instead of up. Putting your feet on ValSlides keeps you from pushing back, since you’ll just start skidding and won’t be able to do the exercise correctly.
ValSlide Grappling Exercise 9: Bucket Push
Rather than having a specific sport carryover, these are a phenomenal conditioning tool.
Keep your butt as low as you can on these and DRIVE yourself forward.
Know why I call these bucket pushes? You’ll be looking for a bucket after a few trips up and down the court
ValSlide Grappling Exercise 10: Push Back
I actually use these to teach the “hips back” part of a sprawl defense.
It’s very common to use a sprawl to defend against a take-down, but younger wrestlers seem to want to take the impact on their arms and chest instead of on the hips. (I prefer going for the cross-face and twisting their neck instead of sprawling, but that’s because I’m mean)
This exercise gets them used to the backwards motion with their hips down.
It is also a good upper body conditioning exercise in it’s own right.
ValSlide Grappling Exercise 11: Deficit Lunge
When you shoot a low single leg takedown, you’re DEEP on your front leg and you have to build enough drive and speed to get through your opponent’s defense:
The deficit lunge is a great way to train this movement in a progressive loading style, instead of just having your coach tell you to do it faster or better, you can now qualify your training on the motion.
And once you have the movement down, you can start loading (I’m holding dumbbells, but I also like kettlebells in the clean position or a sandbag to bear-hug)
ValSlide Grappling Exercise 12: Walk Walks
I like the wall walk without a valslide, but when you through in the lack of traction on the wall, this becomes an intense core and shoulder challenge.
You can do the alligator walk with your hands in pushup position and no weights.
For a great core, grip, and shoulder stability challenge though – use the kettlebells:
Advanced athletes can add a row to the hip after each step.
ValSlide Grappling Exercise 14: Accordion Side Planks
In a perfect world, everyone’s pike out from underneath their opponent would be smooth and beautiful.
Unfortunately, everything goes to hell in a handbasket when the ref starts your match and all of your pretty moves become uglier than this guy:
The accordion side plank allows you to train stability as you pull your feet in to your body while they’re trying to slide awsy from you everywhere.
Advanced trainees can do these with either a straight arm or a weighted vest.
ValSlide Grappling Exercise 15: Wall Runs
This is less a single exercise than a drill I use with grapplers. It consists of a bucket push, valslide handstand pushup, and slide back pulls – all in a row.
In this vid I’m staying in close, but we often lengthen the distance for the bucket pushes and drive backs so everything gets taxed, not just the shoulders.
Word.
It would rock to have some comments below with your favorite ValSlide exercises, and what you use them for.
Most people think abdominal workouts require hundreds of sit-ups
and crunches. The truth, however, is that they are just a waste of
your time, and in some cases, may actually injure your low back.
If you really want 6-pack abs along with a sculpted body then the
most efficient and effective way of achieving it is through total
body exercises.
In this workout you will be performing nine total body exercises in
circuit fashion. Therefore, each exercise will be performed back
to back to back with no rest in between.
Start with kettlebell swings. These are 2-hand swings and you need
to power up with the hips. Drive them back and power them back up.
Move immediately into extended pushups. Move your arms out in front
of you as you lower yourself down and back up.
The next exercise is a stability ball pike. This is a more advanced
version of the stability ball jackknife. Place your feet on the
ball and your hands on the floor and pull the ball in as you push
your hips up until you are in a pike position. Try to get your hips
as high up as possible. If you are not very flexible, just do
jackknifes in place of them.
Move immediately into stability ball back extensions. Plant your
feet against a wall or something stable. Your chest is supported by
the ball. Place your hands behind your head and raise yourself up
and back down.
Next is a 1-arm kettlebell swing. Make sure you are driving back
with your hips and back up. If you are more advanced, you can do
snatches in place of the swings. Do all reps on one side and then
do all reps on the other side.
Next you will do high rep close grip pushups. Tuck your elbows into
your sides with your hands closer together as you move down and
back up. Do as many as you can.
Move immediately into stability ball leg curls. Place your feet on
the ball and bridge your hips up with your arms out to the side.
Curl the ball in while keeping your hips up the entire time. Do 20
reps.
The next exercise is a stability ball rollout. Place the ball in
front of you and start in an upright position, roll the ball out.
Get a nice long stretch as you roll out and contract your abs when
you pull it back in. If you have an ab wheel, you can use that in
place of a stability ball. This is going to be harder than using a
stability ball.
Finally, you’re going to finish off preferably with a sprint as the
last exercise. If you can’t do sprinting, you can sprint in place
or finish with burpees.
In most cases, although you aren’t directly targeting your
abdominals, you are still required to brace them which in turn
indirectly works your abdominals for a powerfully efficient
abdominal workout.
If you want maximum fat burning results, switch from crunches and
cardio to the belly fat burning Turbulence Training workouts:
Last week I asked some of my friends, co-defendants, and fellow strength & conditioning coaches for their top 3 tips for higher vertical jumps.
After you read this post, be sure to leave a comment letting us know…
1. What was your favorite tip
2. Any training for the vertical that’s working for you right now
Don’t be lame and just read the post, be sure to take part by leaving a comment. Successful people are the ones who get involved, and they make up less then 5% of the population, but it’s the same 5% who leave blog post comments, so take action and leave a comment.
Be in the small percent of people who are kickin’ ass in life and the gym
And if you haven’t done so already, before digging into this post be sure to opt-in for my free health and fitness updates:
1. Landing – female athletes have a really high incidence of ACL injuries because they do not have the mechanics, strength and or stability to decelerate, which in jumping would mean the landing portion. This means that the legs will look “knock kneed” at landing – this causes huge stress on the knees. Before you can drive the car fast you have to know that the brakes are working. Deceleration (landing) is the brakes!
Make sure you improve stability, mobility and strength in the hips and teach landing mechanics.
2. Relative Strength – How much force you can apply into the ground will determine how much force will be applied upwards. It’s important that you have a great relative body strength if you want to have a great vertical jump. For most female athletes, getting stronger will improve their vertical jump. SO don’t be scared of scarier weights. Lift heavier and other players will be scared of you because of your performance.
3. Jumping and Rate of Force Development – Yeah so I had to pick more than 3, oh well, do something! You have to be able to apply the force you produce quickly otherwise it won’t transfer to sport. If that wasn’t the case powerlifters would have the highest verticals. We want to train the speed of application through exercises like olympic lifts, plyo’s, med ball throws, every type of jump imaginable (make sure the exercise is right for the level of the athlete).
And in all honesty to get better at jumping, you have to jump – but check on the brakes first!
Luka Hocevar is one of the top sports performance coaches in the country. He was a professional basketball player who has now dedicated his career to helping others excel in their athletic endeavors. See more at http://www.Hocevarperformance.com
TOP 3 VERTICAL JUMP TIPS FROM
RYAN “VOLLEYBALL MONSTER” GOLEC
1. I think it’s a sequential combo progressing from multi-joint power movement to multi-joint explosive power movements to plyometric movements. My favorite sequence is power squats to power cleans to box jumps emphasizing the speed of transition from hitting the ground to jumping back to the box.
2. Avoid letting the heels hit the ground.
3. Explosive vert is absolute power, so optimal training would be low reps with heavier loads. Jumps should be performed on a height that allows a max effort at 5-8 reps.
Ryan Golec is a personal trainer in Reno, NV. He can be reached by phone at 775 846 2894 or email at Ryan@FitUBuilt.com
TOP 3 VERTICAL JUMP TIPS FROM
ISRAEL “NO NONSENSE” SANCHEZ
Wazzzupp Gang! So you wanna jump high huh? I’m sure you will receive many awesome tips on what to do, so I bear with me as I add my two cents:
1. Stop overdoing the Olympic Lifts. So much monkey-blah in here! I have encountered many overuse issues with well intentioned folks who in their eagerness to jump high overdo the Olympic Lifts. “Have you seen how high the top Olympic Lifters can jump?” is their justification. Do the Olympic Lifts have anything to do with it? Up to certain extent, yes, but let’s not forget these gifted athletes have the innate ability to produce those forces and that’s how they excel in the sport. Will the Olympic Lifts be beneficial? Yes! Should you add them? Yes! But don’t do it to the point that you forget what your main goal is to learn to jump higher and not necessarily lift heavier, which brings me to the next point.
2. Wanna jump high? Then LEARN to jump! Seriously! I remember a couple of folks who added 1 and 1.5 inches to their vertical in one session. A miraculous exercise? No, simply correcting their technique! Having a faulty sequence, faulty position, etc, will without a doubt affect the outcome of the jump. Eat your pride and make sure to get a qualified coach to fine-tune your technique. You’ll be grateful you did.
3. Take a break! Yes, yes, I understand about tenacity and perseverance. Very admirable qualities though it could quickly lead to overuse. If you feel like you reached a plateau and are not going anywhere, it is time to look for something different and give the body a little break from the same repetitive motion. 2 or 3 weeks seem to be more than sufficient and most folks returning are able to break past the sticky points.
There you have it! May the ground beneath your feet keep getting further away from you. Happy and Safe training!
Coach Izzy is Bainbridge Island’s top expert in the subjects of strength and conditioning. He helps his clients recover from painful overuse conditions, regain their health, and reach levels of fitness they never thought possible. You can visit his blog at www.coach-izzy-talks-fitness.com
TOP 3 VERTICAL JUMP TIPS FROM
DAN “BREWMEISTER” WOLD
1. Do NOT overtrain! Keep legs fresh and injury free. Injuries from overtraining cause the athletes to lose time and enthusiasm, negating any positive effects.
2. Train the arms. Legs follow arms; learn to use the arms to “load” the legs then “block” at the moment before leaving the ground. All this while remaining athletic and balanced.
3. Make drills fun and/or competitive. When I was a college high jumper, our Monday workout was 50 dunks; fun AND competitive. Find something(s) similar, and do not over-use it (see #1).
Dan Wold is a life-long educator and coach. While in college he not only played basketball, he cleared 6’10″ in the high jump! Listen when he talks about jumping
TOP 3 VERTICAL JUMP TIPS FROM
LUKE “FEEL THE FORCE” WOLD
1. Fix your nutrition. This probably isn’t politically correct, but… fat athletes don’t jump as high. Eating right also lets you train harder and recover faster.
Just cut out the crap and eat more good stuff.
2. Prioritize your strength training. Everyone who wants to jump higher spends a lot of time training their calves. I blame this on those idoitic “strength shoes” and “jump soles” or the 1990′s.
Instead, use this formula to see what you use more in a vertical jump:
15% of your jump is your armswing. Train your shoulders and you’ll jump higher.
10% of your jump is your quads – the muscles on the front of your thighs. Don’t ignore them, or you’ll lose out on that 10%!!
60% of your jump is your posterior chain – hamstrings, butt, and low back. This is the moneymaker zone if you want to jump out of the gym!
And the final 15% of your jump is your calves. To really get the most bang for your buck on calf exercises, keep most of your weight on your big toe. Doing it this way will really stress your “jumping calves.”
3. Fix your “leaks”. A leak is a wobbly knee or rolling ankle, hips tucked under or flappy arms.
You don’t actually jump off the ground. You apply force to the ground and the ground applies “equal and opposite” force to your body, propelling you into the air.
Any misaligned joints allow energy to leak both ways – you won’t apply as much force to the ground and the ground won’t throw you as high into the air.
You can fix your leaks by getting your body stronger, into alignment with corrective training, and learning the right way to jump!
Alright gang, there ya go
Now… be sure to leave a comment letting me know…
1. Which was favorite tip AND…
2. Add any tips of your own we didn’t cover here that are working in your training right now
It’s important to do this so I know what you like AND to show all these guys support and thank them for giving of their time and energy to put this KILLER blog post together for you guys
When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.
To do a bodyweight circuit…
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done with all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done in 20 minutes
For example, this is a great circuit that doesn’t need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
This morning, after a big plate of eggs and veggies, I headed to the gym to set up for the first ever Wold Fitness Festivus.
Festivus is a really cool fitness testing session, where everyone hits new personal bests on exercises. (You get really fired up having your friends and workout partners cheering you on!)
By 7am everyone had rolled in and we hit a quick warm up, then on to the first event:
GateSwing Squat/Pushup Ladder Countdown.
How To Do It:
10 Gateswing Squats, 10 Pushups. 9 Gateswing Squats, 9 pushups. And so on down to 1 and 1.
Levels:
Level one – Kneeling pushup
Level 2 -Regular Pushup
Standards:
All squats to parallel, all pushups to chest 4″ from floor
Top Times:
Male: Level 2 – 2:31
Female: Level 1 – 2:38 Level 2 – 3:02
Next event: Plank
How To Do It:
Hold plank position with good form as long as you can.
Levels:
Level 1 – Kneeling Plank
Level 2 – Regular Plank
Level 3 – Feet on box Plank
Standards:
No sagging or piking.
Top Times:
Male:
Level 2 – 1:30
Level 3 – 5:02
Female:
Level 2 – 2:57
Level 3 – 3:17
Continuing the fun with: Body Rows!
How To Do It:
As many rows as you can do without resting.
Standards:
No hip sag or hip thrust, arms straight at bottom, chest touches bar each time
Levels:
Level 1 – Legs bent to 90
Level 2 – Legs Straight
Level 3 – Feet on box
Top Reps:
Male:
Level 1 – 13
Level 2 – 28
Level 3 – 10
Female:
Level 1 – 18
Level 2 – 26
On to: Pushups!
How To Do It:
As many pushups as you can without resting or breaking form.
Standards:
Back flat, all pushups to 4″ from floor.
Levels:
Level 1 – Kneeling Pushup
Level 2 – Regular Pushup
Level 3 – Feet On Box Pushup
Top Reps:
Male:
Level 1 – 15
Level 2 – 35
Level 3 – 33
Female:
Level 1 – 30
Level 2 – 20
Level 3 – 5
And these had to be in there…. Chin Ups!
How to do it:
Maximum number of chinups, longest you can hold with bent arms.
Levels:
Level 1 – Bent arm hang
Level 2 – Full On Chin Up
Top Reps:
Male:
Level 1 – 4 seconds
Level 2 – 15 reps
Female:
Level 1 – 31 sec
Level 2 – 3 reps
Still going strong on to Wall Sits!
How to do it:
Hold a squat against the wall for as long as you can.
Standards:
Shins vertical, hip even with knee.
Best Time:
Male – 2:13
Female – 2:09
300 Rope Skips
How To Do It:
As fast as you freakin’ can!
Levels:
Level 1 – Rope whips side to side (no jump)
Level 2 – Regular rope skipping
Best Times:
Male:
Level 1 – 2:28
Level 2 – 1:36
Female:
Level 2 – 2:09
Last event, best event: TIRE FLIPS!!!!
How To Do It:
Flip a tire 10 times as fast as you can.
Standards:
No help from your spotter.
Levels:
Level 1 – Approx 50 pound tire
Level 2 – Approx 100 pound tire
Level 3 – Approx 300 pound tire
Best Times:
Male:
Level 2 – 21 seconds
Level 3 – 46 seconds
Female:
Level 2 – 25 seconds
We were all nice and cool after being outside for tire flips, so we headed in, set our 2 month goals for the next Festivus, and took off to enjoy the day!
Thanks to everyone who came and made it a great event!
I hope we’ll have even MORE people and MORE fun next time!
)
, it’s an encyclopedia of exercises from around the world. I guarantee you’ll head straight to the gym and hit it hard as soon as you take a look at this book!
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