I've been using some of my current time off to dive into the training logs here at Irongarm. Lots of wisdom contained here. I've collected some quotes I think hits the nail home in regards to (what I want out of) a training routine.
Training and Life
Alfred: I often get caught up so much in "training" that I let it push out actually going out and doing shit. The whole mentality of "I can't run that race or go for a hike or play tennis or basketbal this weekend because it'll fuck up recovery from my squat day" or some other bullshit. When the truth is that I shoud be training so I can be strong enough to do all that stuff whenever the opportunity comes up.
I let training take over my life if I'm not careful. To the point that training and eating won't let me enjoy anything. Traveling gets to be a bitch if I get too serious about a routine. I need to just let my training be what it is - a way to make myself stronger, better conditioned, and more mobil so I can go and do all the fun stuff I'd like to do.
It's hard for me to let go of the mentality of "more" in my training. More time, more intensity, more miles, just more. I feel like to just stay where I am fitness wise, I need to constantly push myself further and further. I let who I am be determined by how much I'm doing compared to others. If John Doe I know is riding 200 miles a week, I need to ride 250 so I can be superior to him in every way. Same with running. Or rowing. Or anything else. The constant need to compare and the fucked up body image I have drives me to thrash myself well beyond the point of any possible recovery.
I have to change that mentality or I'll never be happy. I need to learn to enjoy just going out for a run, or a session with the KBs, or a nice bike ride, or whatever activity I'm doing that day. Not everything has to be pushed to the point that I train like I'm peaking for the Olympics. It gets to the point that my training makes me miss a lot of fun stuff I could do but don't because it might "interfere with my training". I need to be healthy and enjoy exercising. But I also need to have a life.
So much time and energy and thought put into figuring out new diet programs, lifting protocols ... Time and energy that could have been better spent put forth in the relationship. I could have just been doing sets of 5 in the gym, adding a little weight each time, then going home and eating a steak, and taking care of shit there. But nope, in my head, I was always at the gym, always thinking about what to do, or eat, next. OR, how to do shit differently, and every time I did that I'd change into a completely different person.
I thought a lot about these things and I came to realize that just like it's a good thing if you have a job which you enjoy purely for the sake of the work its self and getting it done, and this job pays your bills and feeds your family and gives you peace of mind that you're providing for yourself and your own, and doesn't eat into your precious time with your loved ones (but rather helps enhance it), than so too should the positive things you do in your free time- your exercise program included. It should add-to your life, it should help you enjoy the rest of your life with those you love, not detract from it
I think the secret has been that I do not think of myself primarily as a weight trainer - I think of myself as a guy who lifts weights (and all the other training methods I employ) to help me do all the other things I do outside the gym better and longer (think climbing right now but other stuff along the way etc). So many people train harder so they can train harder so they can train even harder. This kind of cycle can be and often is self defeating in terms of health. Training the same few lifts for decades at max levels with little to no down time or cycling of other things is going to mess you up sooner or later. I completely understand competitive aspirations but gym lifts are gym lifts - stick your ego in your pocket once in a while. If all one does is lift weights your whole training career - your 60s are going to be an adventure - likely a painful one.
Looking through the logs here at Irongarm, a certain pattern emerges: routines that will give the biggest bang for buck, things which cover a lot of bases in a short amount of time - mobility, conditioning and a bit of strength (in that order)... trying to minimalize training as much as possible are pretty much universally hailed as something that we should do only (or do more of) if we just wanted what is best for us.
Mickey: The main thing as far as training is to walk around strong but feeling "fresh and bouncy" if you know what I mean. I want to be mobile and flexible with no aches and pains but strong as well. It's tricky once you start getting older to maintain that combination. At this point I would be willing to sacrifice some strength in order to keep that young feeling.
finding the right mix of strength, strength endurance, flexibility, mobility and agility is the key to longevity and high quality of life. Especially the flexibility with strength… It does no good to have a great deal of strengh/SE, or conditioning if you are unable to move with fluidity and ease.
I am very worried about losing the strength I have built up over the winter but I really do feel best when doing a lot of cals and yoga. And to be honest I don't ever really use the strength that I work so hard to achieve. My ego won't let me stop trying to get as strong as possible.
CQ10: There will come a time in your life when strength will mean much less, and flexibility, relaxation, and joint mobility will mean much more. Too much heavy lifting tends to make me hold residual tension in my body. Feeling strong, but stiff, is not good. Feeling fluid in movement feels very good. Being reasonably flexible while also being strong in those ranges feels very good.
Maxwell: The foremost objective of physical training should be what I call dynamic health. Dynamic health is a state of physical and mental well-being free from disease and pain. For example, a healthy individual is relatively unaware of his body when going about day-to-day business, so if you're walking around thinking, "Oh, my knee," or "my back," this is not dynamic health.
Odin: I keep questioning whether it's enough or if I'm losing some kind of perceived 'hardcore-ness' by prioritising yoga, but this year I've lost weight, remained injury free and climbed/ran well so I think it's enough. To borrow a yogic phrase, I think it's just the occasional murmur from my ego which makes me question the practice - part of it still thinks the ability to exercise until i vomit means something.
I want some kind of restorative, tonic type routine to lessen the chance of injury and keep me moving how I should be as I get older.
the times where I wrote gushy over the top shit was normally after a bodyweight circuit or something similar. This makes sense; bodyweight stuff gives me the mindful, restorative quality of ashtanga but without the need for a 90 minute commitment each day. It also ticks quite a few boxes in terms of physical health, and I enjoy it most of all. The more fluid, mobility aspects of ashtanga are taken care of via the bw workouts anyway.
… blood pressure, resting HR, how I feel and how I climb, hike and run have been leading me to think I was doing well on my regime of mostly bw stuff.
I know some are cynical about the benefits of bwe, but after returning to them over the summer I do think there are some unique benefits to them - particularly for an anti-aging type exercise. Apart from anything else, it's fixed weight so you have less scope for ego driven injuries
I always feel best doing this stuff, but then get diverted by some passing pseudo-athletic goal or other. I need to remember though that I have almost never injured myself doing bw stuff, and I also tend to lose bodyfat and start moving a shit-load better whenever I pursue this route for a decent period.
Ginger man: workouts seem to be one or the other. I wish I could integrate things a little more, with one workout that combines east and west
ABW: some chi kung, some yoga, some pushups/pullups/bridging/squatting variations, and a bit of joint mobility for the problem spots...it sounds like a ticket to Health And Wellness Heaven
Common templates that are in line with the above and well-liked here are:
YRG/Yoga doc etc.
Pilates for men
Apart from these, there are also a lot of routines out there I wan't to keep here for inspiration to where I want to take my own routine:
Liking this morning routine: Get up, ~7 mins of Eight Pieces, 10-15 mins Standing, 5 mins of JM, and 30 mins (eventually) of Naturelle-ish at the park next to my house
I've gone back to "The List":
Push up variation
Pull up variation
Hinge variation (sticking with single leg RDL and Ukrainian DL until kned is better)
Farmer walk with shrug/calf raises at start finish
Goblet squat or Bulgarian squat right now w/ short squat depth
Bear crawl between stations
This is both a stand alone workout and a warm up. Don't fuck around between sets, keep moving. I give full credit to Dan John for the template with his Lifetime Warrior workout. Its really quick if you keep the pace up and actually helps with both conditioning and hypertrophy if used daily and not to excess. Or do it intensly for strength-endurance.
Some nice mobility/flexibility training. Furman's tip to add resistance to this training makes so much sense and feels great.
Used a 13kg DB (two on the sots press) for the exercises where necessary. Lunges and such were done with bodyweight only.
5 reps per exercise, two times through the circuit, no rest. Focus on tight form and stretching the appropriate tissue.
Bulgarian Split Squats
I lost 15lbs and got fit as fuck with this:
You have to build up to these numbers so you ladies will start with a lot less.
My aim is to refine a routine (or routines) that covers all essentials, keeps me in shape that I look good, feel good , that doesn't produce too much soreness, doesn't injure me, doesn't take too much time and that I'll stick to. The consistency part is already there.
Warm up by swinging arms, rolling shoulders, bear crawling, swinging legs.
Dead hang pull ups 8
Push ups 20
Goblet squats 15
Clean and press 10
Sit ups 20
3rds or 5rds with maximum virtuosity.
Do that every second day. Some days go hard, some go slower.. Works stremf, lungs, heart and builds warrior stamina. Throw in some walking and mobility and you are better than 99% of people your age. My work time is always less than 25 minutes. Training is not complicated. It is hard.
- deck squats 5 mins. all out holding a wt.
Hindu pushups all out for 5 mins.
leg raises to plow position 3 mins.
Wresters bridge for time (3 mins.)
- Here is a piece that Steve Maxwell posted a while back. This about full
ROM and Power Yoga.
Here is a program that won't leave you exhausted,and will improve your dynamic strength and flexibility.
1. Single leg deadlifts(really work the hamstring stretch)
2. Over head squats(work on getting your butt to the floor)
3. Windmills with straight legs
4. Over head cossack stretches(this is a new one I have been working on)
Perform the cossack as outlined in Pavel's book,but with one or two
kettlebells held arms length overhead.
5. Turkish getups - 1
6. Finish with snatches while standing on two boxes,cinder blocks etc.
Squat low and really drive the hips on the way up.Try to work up to 25
to 30 reps each arm.Just add a few more reps every other workout.
This workout will leave you loose and stretched out while strengthening
your joints in the extreme ranges where most martial artists really need
- Maxwell Weighted Joint Mobility Routine
1 - around the waist both directions
2 - halos both directions
3 - figure 8's between legs both directions
4 - hold the plate high overhead and do hip circles
5 - plate behind neck, do good mornings into lean backs
6 - boot strappers, two legged and one legged. Plate not involved.
7 - toe touch squats. Touch the plate on the ground with straight legs into an A2G squat using the plate to balance. Shift around a bit in the bottom position. This one is awesome for me.
8 - side to side touches. Spread the legs wider than shoulder width. Touch the plate to the outside of the foot, stand up, then the other foot.
- These are considered superior standards by most fitness norms based on college age men in the military or martial sport.
pistols-25 each leg
hindu squats-100 in 3 minutes
deck squats-50 in 5 minutes
squat thrusts (burpees)-100
one arm pushups-15
standard situps (feet anchored)-80 in 2 minutes
hip pullovers on a high bar-10
25' rope climb (no feet)-10 sec.
That should give a few numbers to shoot for. Don't try to work everything at once. For a few weeks or even months, pick one push, a pull, an abdominal and leg/hip exercise to focus on in your workouts. Do not neglect the lower back.
- this was a 20 min routine, starting at almost nothing pace and working up to the point of slight breathlessness. First ten mins are a mix of Maxwell's DD, intu-flow and various Qi-gong warm up drills my mum showed me. I then move onto stuff like Dragon twists, archers, Dands, swinging planks and various spinal rocks. Feel pretty fucking good afterwards. It seems to give me most of the things that longer yoga practices used to; it also flows together nicely, and I try and keep the whole breath/movement synch thing going which is nice.
- Thought I'd record this for future ref - it was a good un.
5-10 reps of each:
-hip circles/pelvic tilts
-qi gong waist twister (2 variants)
-arm rotations (2 variants)
-tea cup drill
-flat footed squats
-half moon push ups
-spinal rocks (2 variants)
-ginastica shin box thing
-rotating bridges (2 variants)
10 mins total, quickish pace.
- full JM routine outlined above... shooting for 20 reps per movement.
then 15 mins floor mobility - basically worked some old BJJ warm up movements.
I really like this kind of work, fluid, graceful and with some slight conditioning effect.
- yoga - vyayam type exercises:
-nauli to start
-crocodile pose, seated diaphragmatic breathing then tadasana to calm the breath a bit
-sun salutations a&b x 3 each
-slow, flat footed squat with forward bend on return, (synching breath) x 20
-slow Dands x 10
-a kneeling exercise I got from a yoga teacher, hard to explain but basically sit on your knees on the outbreath and kneel up on the inhale
-spinal stretch -similar to above but arching your back in a kneeling position
-cat stretch - synching inhale and exhale to movement
-roll into bridge sequence - a few reps and then a static hold
-plough sequence - varying between dynamic and static
-table top - same
-forward bend - static stretch for 10 breaths
-headstand - same
- asana, with a vyayam twist:
-sun salutations a&b x 3 each
-Flat footed squats (slow, sycnhed with breath) x 20
-Dands x 10
- vinyasa A:
slow mo squat
spinal rock into V-sit
- Vinyasa B:
slow mo squat
step through lunge
back knee down and hands brought up over head in reverse arc
down into plank, then up-dog/down-dog and repeat other side
- Tea cup qigong 1/2/3/4 -7+7
Flatfoot squat to bootstrapper x10
Cossack squat 10+10
Taiji waist twister x100
Jason C Brown inspired pushup+lunge + t spine mobility x10
Hindu pushup+down dog x 10
The above was done in about 15:00
- Hindu circuit:
Hindu pushups on the board x10
Body rows x10
Hindu squats x10
Cossack squats x10
Neck bridge x10
Done for 6 rounds
-45:00 of a mobility conditioning circuit and deep breathing exercises
1 sun salute
10 hindu pushups
10 twisting lunges
10 cossack squats
5 deep breaths
- ROM-Mobility Stuff.
Lighter weights 3 to 10 reps on these. Planks were a minute a piece.
1. Arm Bar
3. Hack Shrug
7. Good Morning
8. Chinese Sq.
9. Foundation Floor, Psoas Twist
11. Hi, Mid, Lo Planks
12. Short Bridge [with a bb plate on my waist]
13. Wrestlers Bridge [tight]
15. Jumpstretch Straddle + Hamstring
16. Twist/ Silat Siloh
17. Down Dog with stomach vacuum.
18. Spinal Traction [hanging]
19. Hanging Scapular move. [Larry Scott via Lou Degni]
20. Blackburn forearm stretch
6. Goblet Sq
7. Good Morning
8. Chinese Sq
9. Supine Psoas
11. Puzikas Planks- 3 minutes total, working towards 15 minutes.
12. Short Bridge with 25lb plate x 60 seconds
13. Wrestlers Bridge - 60 seconds working towards 3 minutes
15. Jumpstretch Straddle
16. Yoga Twist
17. Down Dog w/Vacuum
Everything was done for 3 to 10 reps.
- Durability and ROM-
1. Halo with BB plate
2. Stiff legged deadlift to Goblet Squat
4. Puzikas Helicopter
5. Suitcase Deadlift standing on a small platform
7. Gironda Frog Crunch with 10lb plate
8. Puzikas Flyes
9. Plank on fists - 2 minutes
10. Blackburn style straddle drill. [kind of unique]
'Resilient' style Hack
Puzikas Plank Series
Paul Anderson Neck drill
Lou Degni Scapula Roll
Thomas Kurz adductor flye
- Weighted Mobility.
I think drills like this are very specific to the stress [activity] you are preparing for.
KB Arm Bar is profound. Explore it.
Hip Flexor work
Quads and Feet
Then some position specific Silat drills.
- Do Tom's magic seven, some of which were covered in the CK FMS dvd's. Do them lightly and perfectly. It will cure you. Rotational strength, glutes firing, hip flexor issues, etc. etc.
These drills are good to show if something is off.
Here they are.
1.One legged deadlift contralateral
2.Armbar to TGU to Windmill. ( look for Gray's Titleist clip on the TGU part )
3.Press from kneeling and half kneeling. (half kneeling is one foot up, VERY narrow base,, almost in line). Hip must not fold. Glute is locked, no wobbling.
4.KB toe touch to squat
5.Ov SQ with Pvc then dislocates with same.
6.Renegade Row or one armed, one legged planks
7.Hip Flexor plus ( with kbell in hack position )
These are not about strength,, but perfect form.
- I came up with a little warm down combo for the low back.
1A- 30 Seconds of the Founder Pose. Vary foot width each round.
1B- Hanging Knee ups from chinning bar. Ab-Original Slings optional.
Start with two rounds and build up to whatever volume you want.
2 - McKenzie Position/Sphinx. Hold for up to 3 minutes.
3 - Cat/Camel for a few reps.
- dislocation, wall walking, spinal rock, cossack roll-10 min.
arm screw, neck roll-5 min.
Those are from a bunch of places.
dislocations:refering to any variety of shoulder dislocations, although I usually specify if I use a bunjee as they have a different effect.
wall walking:any variety of walking the hands backward down the wall to a bridge.
spinal rock:from Be Breathed by Sonnon(and just about any of the other stuff I have seen by him), also in Pilates as rolling back. I think yogis and the ginastica natural guys do it too.
cossack roll:this is the sequence in Super Joints called the Cossack, page 40.
arm screw:these arm from Warrior Wellness, but Pavel does an uglier version in SJ called the Egyptian.
neck roll:Grappler's Toolbox
- Working, and worth keeping:
• The Little 9 Heaven Chi Kung from I learned from Steve Cotter's Youtube clip.
• Pushups on a regular basis, a total of 60-90 reps every other day or so
• Most of Steve Maxwell's Bodyweight exercises from "The Boys Are Back In Town", especially his version of "the Yoga Chair"
• An integrated bunch of joint mobility and chi kung exercises from Xing Yi Nei Gung, John DuCan's "QiGong Recharge" and Scott Sonnon's Intu-flow
• the standing posture sequences from Bikram Yoga
- Shoulder dislocates (or rollovers) with a 30# lb band, 2x15
Wood Choppers: 2x22
Tai Chi Waist twists: 2x22
Tibetan Rite II Dynamic camel stretch 2x21
CC Level I Bridges: 2x22.
CC Level II Leg Raises: 2x22
CC Level III pushups: 2x22 - alternated normal, staggered hands and one hand away from center of body.
Windshield Wipers, Nutcrackers and Tactical Frog mobility series to enhance\improve the squat (as demoed by Maxwell and the "Flexible Steel" RKC guy) as a prep for
CC Level III BW squats: 2x22.
Tibetan Rite "Pumps", 2x12
CC Level I L-Sit x2
CC II Seated Twistx2
wall walking x 5
hindu squats x 100 ( broke up into sets of 25-yes I'm a pussy)
hindu pushup x 50 (again broke into sets of 10)
leg raise to plow x 25
bridge push ups x 10
- restoraton circuit - much love -Maxwell, Sonnon, Rickson
25 spinal rocks
25 rickson yoga
25 amisov squats
I like pasara - I think that's SS best stuff. Basically combines the BJJ warmups we learned from the Gracie's 20 years ago with yoga and some cool transitions. That said, I'm trying to keep it as simple as possible and time is always a factor for me. I think the spinal rock/Rickson/Amisov combo gives me what I need and can easily be scaled from just a warmup to it's own workout
- Weighted warrior wellness with 3 and 5lb DBs
25-50 be breathed
ginastica for about 10 minutes
pushup board work alternated with body rows off ropes
back bend "rehab" - swiss ball, then work the reverse pushups
- JM & Balance
Ba Duan Jin x 2
5 Tibetan Rites (Last movement is always HPU vs. the easier movement shown in most 5TR instructionals)
Stretch Hams, Hips, Seated Twist
Total Time: Approx 50 Min
Note: I'm never sure if a "workout" like this is next to useless or, conversely, the most important stuff I do. I don't feel like I'm accomplishing much and take the benefit of the Ba Duan Jin and 5 Tibetan Rites on faith. They certainly don't hurt and the Ba Duan Jin is making me more aware of specific muscles in pushing, specifically the lats. I feel pretty good after this which, perhaps, answers my own question as to their benefit.
Qigong Waist Twister
Ba Duan Jin
Depending on the amount of time available and how things feel, I often add some or all of the following: JM (especially neck) / Up Dog / Bridging / Down Dog / Serving Teacups / A Few Hindu Squats / Stomach Vacuums / DDP Diamond Cutter / Breathing Exercise
I can't make any great claims about it but it does loosen me up nicely.
Current routine and the whys/wherefores on my JM/flex days:
50 Amosov sq with 2 strong JS bands (my knees like these)
Activate! inner hams in a sq, then a full flatfooted sq, work on opening hips
Sit in full sq and fingerwalk sticks
Stand, fingerwalk sticks the other way
36# KB cossacks first flatfooted, then rolling up the heel, then sq up and down 3-4x on ea leg
(some days I'll do shoulder twists with sticks here, not today)
Dislocates with bungee
Reverse dislocates w/ stick
Brief static str for rear of shoulder and wrist rotation (this is the only static str I do, to aid with sticky pts in using the stick)
Furman's "stick trick" currently with a 14" stick. Keeps my shoulders very quiet and fluid.
Pavel's "pumps" 5-10x, twist, knee up and kick, scorpion (for spine and hips)
The Bujinkan's version of the 4 corner drill for hips and balance
I can bang through the above in 20 min if I hurry. I try to keep the pressure on for some cardio benefit.
did this sequence of 300 movements (30 each) nonstop, in 14:57, trying to put myself back together. I have some rings on order and will add in ring pushups, dips, pull-ups and/or bodyweight rows when I can.
2. Sumo Squat
4. Cossack Squat
6. Hindu Pushup
7. Wrestler’s Bridge
9. Taiji Waist Twister
10. Four Corners Drill
- Bodyweight Conditioning CIrcuit x 5 (Steve Maxwell)
I always like doing this one
Prone Bridge-1 min.
Wrestler's Bridge-1 min.
Heavy Rope (2.5#)-100 skip
Basicly I'm going to cut everything down to the bare bones. I want to maximise my available training time.
All redundant exersises & methods are going to be cut. This means I'm going to take YRG and chop it up and rearrange it with my hsing-i and Bagua stuff. 45 minutes of YFRG is too long. A mixture of CMA stretching and JM drills mixed with Yoga is what I'm looking for.
Morning Joint Mobility & Get the Cobwebs Out Routine
Nothing fancy and takes about 15-20 minutes.
L to R
Side to side
Circles L& R
Side to side (think I dream of Genie)
Wrists up down
Chinese Humming bird drill
Chest expansion drill
Serving tea cups drill
A drill I call turning the handle (I can't remember the Chinese name)
1 minute Bridging
Flat footed squat (stretching out the hips)
Chinese drill that has you rub your kidneys as you simultaneously go up and down on your toes.
Stand on one leg and flex turn and circle my ankles
- Tony GentilcoreTry to implement this 1-2 times per week:
1. Turkish Get-Up x1/side
2. Yoga Push-Up x10
3. Reverse Crunch x10
4. 4. Stationary Spiderman x5/side
5. Goblet Squat x10
6. 3D Band Pull-Aparts or Face Pulls x10
7. Alternate Lateral Lunge Walk x5/leg
8. 8. Loaded Carry x 20yd/arm
9. 9. Goblet Squat x10
10. Kettlebell Swing x10
Perform these in circuit fashion with as little rest as possible between each exercise. Rest for 90-120 seconds at the end. Repeat for a total of five rounds.
- Start every workout with these eight exercises. Do one set of each exercise, with minimal rest between sets.
Quadruped T-Spine Rotation
Get on your hands and knees, knees hip-width apart. Pick up your right hand and place it behind your head. Without moving your hips, rotate your torso and head to the left so that your right elbow is pointing toward the ground. Then rotate your torso to the right so that your elbow points to the ceiling. That's one rep. Do 10 reps. Repeat on the left side.
Ankle Mobility Drill
Stand about three to four inches from a wall, facing the wall. Place your hands on the wall and take a big step back with your right foot. Drive your left knee toward the wall without lifting your left heel; return to the starting position in one fluid motion (don't hold the stretch). That's one rep. Do five reps driving your knee straight toward the wall, five reps driving your knee past your big toe, and five reps with the knee past your outside (pinky) toe.
Wall Slide or Floor Slide
Stand with your back against a wall (you can do this on the floor, too). Pin your arms to the wall in a goal post position, palms up. Keeping your elbows, forearms, and wrists in contact with the wall, slide your hands up into a Y position as you breathe out. Then pull your arms down into a W position. That's one rep. Do 10 reps
Standing, place a mini band (a small, circular resistance band) around the bottom of your legs. Step your right foot out to the right so that your feet are wider than shoulder-distance apart. Step your left foot in so that your feet are shoulder-distance apart. Repeat, stepping softly, 10 times to your right side, then 10 times to your left side.
Single-Leg Straight-Leg Deadlift
Hold a medicine ball or two dumbbells in front of your thighs with both hands. Stand with your feet hip-width apart, knees slightly bent. Balance on your left leg as you reach your right leg out behind you, heel toward the ceiling, and raise your arms out in front of you. Return to the starting position. Repeat 10 times then switch legs.
Stand with your left foot in front of your right, your feet about 2 to 3 feet apart. Bend both knees to lower your body straight down toward the floor as far as you can. Press back up to the starting position. Do 10 reps then repeat with your right foot forward.
Get on the floor with your hands slightly wider than shoulder width and your body in a straight line from head to heels. Slowly bend at your elbows to lower your chest down. Press back up. Keep your abs tight, like you're about to be punched in the stomach. Do 10 reps
Single-Arm Dumbbell Row
Grab a 20- to 30-pound dumbbell in your right hand. Stand with your feet shoulder-width apart, your knees slightly bent and your torso nearly parallel to the floor. Place your left hand on an exercise bench. Hold the dumbbell with your palm facing in. Pull your elbow back to the ceiling until the dumbbell reaches your torso. Slowly lower the dumbbells back to the starting position. That's one rep. Do 10 reps on each side
- Here are some standards you are supposed to reach according to the swedish olympic commitee.
stright leg raises:1x20
brutal bench back:1x80 (presumably some kind of back raise)
brutal bench abs (picture below):1x35.From position shown sit up
- I do judo and I have the Russian Judo team physical test from the 80's on a chart.
Max was worth 5 points (descending down to 4 points/3/etc.)
30 meter dash: 4.1 seconds - 5 points
2 leg long jump: 260 centimeters (8.53 feet) - 5 points
Power Clean: 30% above bodyweight - 5 points
1,000 meter run: 180 seconds - 5 points
Barbell Squat with Bodyweight: 25 reps in 40 seconds - 5 points
Pullups: 25 reps - 5 reps
Push ups: 90 reps - 5 points
V Sit-ups: 90 reps - 5 points
This is to max the test. The standards go down about 10% t get 4 points and about 25% to get 3 and so on
I Dig big Chicks:
I'm starting a push for my athletes about GPP and what I think they should be able to do. Perhaps not in a pre-meet season, but for most of the year.
Push -Ups: men 50/ Women 35 unbroken set
Pull-Ups/ Chin-ups: men 10, women 5- if the guy is over 210 pound, then same as the women; if the woman is over 180, then 1-2.
Running: men 1/2 mile in 3:30; women 1/2 mile in 4:00; in lieu of running, then
Rowing: 2k in 8:00-8:30
Handstand- If you could do a handstand, that rocks.
I just think, in my heart, that these are basic things that would help you as an athlete in weightlifting; they'd help prevent injury, help you move better, etc... What I've seen is that people are better able to hit the weights in my program, and are losing weight, and are generally looking better and enjoying the programming better.