Diesel Crew - Muscle Building, Athletic Development, Strength Training, Grip Strength » chaos training

Hindu Push-ups, Mace Swings and Sandbag Get-ups OH MY!

Jedd Johnson — Mon, 07 Jun 2010 01:30:39 +0000

Non-Conventional Strength Training for Real Results

When you look around during your typical day what do you see? You probably see a lot of people who look like they’ve never worked out a day in their life. Let’s take it one step further. When you go to the gym, what do you see? I would bet you even see people in the gym who look like they never worked out, OR you see the same people you’ve seen for the last several years, doing the same exercises they always do.

And you know what? They still look the same as they always do. How can this be? They are always in the gym, yet they never change?

Well, they’re not doing something right.

Bad Nutrition? Definitely

Wrong Exercises? Probably

Wrong Intensity? Probably

Too Much Volume? Maybe

Something is not right. Maybe they’re allergic to exercise? That must be it.

Something has to change.

If you are stuck in a rut with your workout and you’re looking for some new exercises and some new challenges, try out some of the following movements.

Hindu Push-ups

Incredible movement for the shoulders and hips and is great to hit for high volumes for conditioning. It can be done on an elevated surface to help perform the movement through a full range of motion (ROM). The movement can also be overloaded with chains, a weight vest or elastic bands. It is a very popular movement with old school grapplers and fighters. I actually use it a lot in warm-up because of the benefits of the shoulders and hips.

Mace Swings

This movement can be performed using a mace or a clubbell. I love the movement because it fries the grip and opens up the upper back and shoulders. If you don’t have any of these special implements, we’ve actually used and ez-curl bar as a substitute. Mace swings should be done for high repetitions or for a specific length of time.

Sandbag Get-ups

This movement is brutal. It taxes the entire body and forces it to act as a single unit. Because the entire body is working, it becomes very metabolic, very quick. If you don’t have a sandbag, a dumbbell or kettlebell, held at arms length, can be substituted. As you drive upward on the outstretched arm, tension on the bent leg allows the straight leg to swing through into a lunge position. From there, the lifter braces hard and drives to a standing position. This movement is amazing for conditioning and great for fighters for bracing while fatigued.

Try any or all of these movements during your next training session. They can work as the supplemental exercises or you can throw them in at the end for conditioning.

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Cool Video – Important Lessons

Jedd Johnson — Tue, 03 Nov 2009 03:43:18 +0000

I don’t usually comment on videos for many reasons (everyone thinks their opinion is so important for others to hear haha). When in fact, no one cares.

But sometimes I can’t help myself. Because sometimes videos move me. They validate many of my own opinions and I truly appreciate originality. Something that has been lost in the fitness industry.

I mean tons of people have stolen my stuff. Should I be flattered or enraged? Or should I put my head down and continue to put out solid content focusing on trying to help as many people as I can?

I chose the latter.

So what is in this video?

As you watch it, you will see many important training as it applies to athletics.

Let’s review.

Top 6 Key Athletic Strength Training Tips

As seen in the San Diego State Football Training Video

Tip 1

Be Chaotic – in the video you see the training where the players were pulling against each other with a tire in between them. Watch that part again. Do you see the articulations of every joint? Ankles, knees, hips, shoulders, etc… Do you get that same absorption, the same stresses, the same power output with patterned agility drills? How about with a speed ladder? I don’t think so. Sport is chaotic, and a chaotic environment can be created safety in training to bridge the gap between GPP and SPP – Check out this article I wrote years ago.

Tip 2

The Switch - In my Chaos Manual I talk at length about the Switch. The Switch is where an athlete engages in sports that continue to develop similar physiological and metabolic adaptations for their primary sport by engaging in different sports. In the video the football players are on a wrestling mat performing dragging drills and wrestling drills. This is so important when trying to develop a more comprehensive, broader athletic foundation. Coaches, look toward other sports to better assist your athletes. Here’s another from the Chaos Manual, have your football kickers perform martial arts in the off season to improve their flexibility and kicking power!

Tip 3

Unilateral Training – Most athletic strength programs incorporate bilateral squatting movements. But very few incorporate overloaded unilateral lower body movements (in the video you’ll see unilateral glute bridging and barbell step-ups). Life and sport happen unilaterally. Remember that. Also, you will improve overall movement and the strength and stability of the ankles, knees and hips with unilateral training. And don’t forget the implications to the athlete’s ability to stabilize their torso, ie. core strength. Stabilizing in the sagittal plane is completely different than stabilizing in the frontal plane.

Tip 4

Sandbag Training – This is group under odd object training. Why? Because the implement and its subsequent center of mass (COM) is not fixed. The athlete must make real-time adjustments while lifting the weight. This has a very important carryover to the athlete’s ability to stabilize, especially under fatigue. Check out more odd object training here.

Tip 5

Intensity – You either have it or you don’t. If you don’t have it you will get eaten. You better bring it everytime you step in the weightroom and everytime you step on the field. Because everyone can be ordinary. Everyone can be average. Everyone can be forgotten. Make your mark, be the leader, get shit done.

Tip 6

Posterior Work for the Shoulders – The body must be balanced. The force couples must be balanced. The posterior musculature of the shoulder and upper back must be a priority in your training. It has to be. Never forget its importance. Because when you do, it will get you. Exercises like push-up pluses, band pull-aparts, retractions, diesel face pulls and all the stuff in the best shoulder rehab video on the net – should be done frequently.

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