Chances are, you have probably done some work with Ropes before, and I bet you liked it.

I like it too. It makes for very intense cardio driven by the upper body, and it tests your mental strength as well as your physical capabilities.

Let’s look at the standard rope training that is commonly done.

The trainee takes an ulnar deviated neutral – forearm grip on the rope. From there, he raises the rope with shoulder flexion and then rapidly snaps the rope back down with shoulder extension.

This can be done with both ends of the rope moving upward at the same time, or by alternating the ropes.

This is, of course, a very intense form of training. In fact, new trainees are usually shocked when they try it for the first time and feel how tough it is.

But if you are like me, you like to mix it up and make standard training methods even more intense, so here is what you can try next time you train with Ropes.

WARNING

Proceed at Your Own Risk

This is a warning right now – this training is intense. Everything from here on out should only be attempted by:

• Someone who is properly warmed-up
• Someone who is not afraid to feel the pain of serious effort
• Someone who knows how to listen to their body and knows when to stop
• Someone who is serious about training the shoulder musculature dynamically

If you meet these requirements, then move ahead. If not, please leave now.

Variation 1 – 45-degree Whiplash

Instead of drawing the rope straight up and down, whip the rope diagonally at a 45-degree angle. The path also resembles a Figure 8.

You would be surprised how much slightly changing the angle of the rope undulations affects your shoulders. It also hits the core very hard.

Begin with 5 to ten thrusts from to low left to high right, and then switch to low right to high left, shooting for evenness. Be conservative to start out until you find out how well your shoulder endurance holds up.

Variation 2 – Ultimate Warrior Rope Shake Thrash

Stand 90-degrees away from the tree or other solid object you have the rope rigged to. From there, grasp both ends of the rope with both hands. Think back to the good old days of wrestling when the Ultimate Warrior would draw power from shaking the ropes, and proceed to shake the rope in the same manner.

You may want to paint your face for this one. I think it will help you get a few extra reps.

Variation 3 – Super Long Side Laterals

For this one, we are going to work one arm at a time and instead of using only half the rope, we are going to stretch the entire length of the rope out.

Don’t just perform controlled Side Laterals like you are lifting with a dumbbell. Move the rope up and down like you are trying to uproot the tree or snap the bolts that are holding down the equipment you rigged the equipment to.

Your side and posterior laterals will be juiced up after this one, and you may even feel your traps sizzling, too.

Variation 4 – Posterior Delt Assault

Face completely away from the spot where you have the rope rigged and bend slightly forward. Pull the rope tight and then take a half step backwards. Grip the end of the rope in one hand and proceed to perform rapid shoulder extension movements. Think of performing a skiing motion, but imagine the Abominable Snowman is coming down after you and you have to try to escape with just one ski pole.

These are just a few of the variations that you can do to mix up your rope training. I am sure that you can think up even more variations. If so, shoot a video and post it on YouTube and I will post it here. I want to see them and try them myself.

If you hate looking at just still shots, here is a video I shot in my yard for you. Unfortunately, the trucks were going by in full force, so I not only had to talk while gasping for air, but I also had to shout over the industrial traffic. Please bear with me.

Give them a try and report back here. Let us know what you think. We love the comments.

Also, if you get a chance, make sure to post this link to Facebook and share it with your buddies.

Now, go kick some ass.

Jedd

Check out more videos on my YOUTUBE CHANNEL < = Go Now!

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Preparing for Max Effort Attempts

What is Max Effort

It depends on who you are and what you are training for.

If you are a powerlifter, max effort means one all out rep, typically referred to as absolute strength.

If you are a bodybuilder, a max effort attempt could be a repetitive effort set done to failure with miminal rest and with high intensity, i.e. clustering sets, doggcrapp, 5/3/1 last set, drop sets, giants sets, etc.

If you are an athlete, a maximum attempt is typically a 3-5 reps set done with 90% + 1RM (depending on the athlete).  Max efforts of 1 rep are not typically done with athletes due to the risk factor and because athletics lift raw (without gear).

Even though maximal effort can mean different things depending upon who you are and what you’re training for, maximal effort means maximal effort.  All out with no hesitation and no regrets.  Many people aren’t ready for this.  You have to truly be mentally tough.  Because of the damage max efforts take on the body and mind, they take time to recover from and they must be cycled in and out of training correctly.

Regardless of your training, when you are preparing yourself for a max effort workout, it starts long before stepping into the gym.

Max Effort Preparation (Before the Gym)

Hydration – how you been drinking enough water during the last 2-3 days?

Periodization – when was your last workout?  What was the effort?  Have you recovered?

Nutrition - Are you eating regularly?  Every 2-3 hours?  What do the meals consist of?  Good protein (chicken, fish, beef, yogurt, cottage cheese, tuna), carbs (fruit, vegetables, oatmeal, rice, pasta) and good fats (walnuts, peanut butter, almond butter, avocados, fish oil)?

Rest / Recovery – have you been getting enough deep sleep?  Were you hitting the foam roller and light mobility drills on your days off?  Many people don’t realize the exact same exercises you use to warm up for your workout should also be used on your days off to speed up recovery!

Gym Bag – did you bring your ipod?  Is it charged?  Do you have your workout drink and post workout drink?  Do you have your training journal?  Do you have your warm-up, workout and cool down written down?  Do you have your belt?  Do you have your wraps?

Training Partner (this is key) - you’ll need someone there to push you to your potential.  You’ll need someone to spot you!  Sometimes you’re not mentally ready to hit that max effort set and the training partner is the key.  Sometimes the music isn’t enough and for the sake of safety, the partner is essential.

Max Effort Preparation (At the Gym)

You know I am a HUGE proponent of the warm-up and its effects on the rest of the workout (and recovering from the workout).  With a workout that the lifter will be hitting a max effort attempt, it is even more critical.

Here are some AWESOME warm-ups you can do:

3 Insanely Effective Upper Body Warm-up

Get Your Hips Right – Lower Body Warm-up

After the warm-up, the sets leading up to the maximal effort should really focus on form and continuing to prepare the muscles for the upcoming attempt(s).

BUT, they should NOT fatigue.  If the prep sets are too heavy and with too much volume, you have a risk of not being ready for the max effort set(s).  Again, I am saying set(s) and not set because depending upon your workout (i.e. doggcrapp and powerlifting) you might be hitting multiple max effort attempts.

Bad Warm-up Sets for Max Bench (max attempt 315lbs)

Set 1:  bar x 20

Set 2:  135lbs x 10

Set 3:  185lbs x 10

Set 4:  225lbs x 8

Set 5:  275lbs x 6

Set 6:  315lbs x 1 attempt

Set 7:  315lbs x 1 attempt

Set 8:  315lbs x 1 attempt

There’s too much volume at too high of a percentage of the lifter’s max!

A better lead up to the attempts would be this example.

Set 1:  bar x 20

Set 2:  135lbs x 10

Set 3:  185lbs x 8

Set 4:  225lbs x 3-6 (this one is the turning point, if they set feels really good, hit 6 reps, if you still need more prep, only hit for 3 reps, auto-regulation)

Set 5:  275lbs x 3

Set 6:  295lbs x 1

Set 7:  315lbs x 1 attempt

Set 8:  315lbs x 1 attempt

Set 9:  315lbs x 1 attempt

But like everything else, it is an individual thing.  The above is only one example, there are many others.  That is why the training journal is so important.  What did your last max effort for bench look like?  What was your warm-up and prep sets.  You have to keep track so you can use this for your next heavy session.

Alright, so now look at the fun stuff.

The below video is Ryan hitting his last set of squats on the 5/3/1 program.  The last set is done all out without leaving anything left.  This is a maximal effort attempt.

A few things I want you to notice.

Where is the spotter? Right there for every rep!  The spotter jumped in an gave minimal help to keep the weight moving.  He didn’t pull Ryan quickly back up.  He let him fight it out but he (the spotter) controlled that last rep.

Did Ryan go until the weight crushed him? No, he did all reps with good form and did not go to the point where there is no return.  Max effort is max effort done safely. Remember that.

Did Ryan’s form break? No.  Does form break under fatigue? Yes.  That is why is so important to drill form while the weight is light so it becomes second nature.

Did you notice Ryan’s Breathing Pattern? He took a huge breath, held it and isometrically braced his abdominals outward against his belt and engaged his lats.  He repeated this pattern for every rep.

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Odd Objects are implements used for strength training that are different from normal strength training tools like dumbbells and barbells.

The size, shape, and weight of Odd Objects make them more challenging to grip, hold, and control, and their bulk makes their center of gravity hard to predict.

Examples of Odd Objects include kegs, sandbags, atlas stones, natural stones, fire hydrants, wheel barrels, logs, tires, block weights, kettlebells, and more.

In recent years, Odd Object training has become more popular and they are being used at all levels of strength training and conditioning, including the High School, Collegiate, and Professional levels.

Odd Objects are also often used in the sport of Strongman and Grip contests. The competitors in these sports spend hours training with the sport-specific implements in order to master them and be ready to lift them when they get to their competitions.

Because of the popularity of odd objects, strength enthusiasts and those interested in building muscle may also want to add them into their routine for an additional challenge and variety. However, it is important to understand that Odd Object training can entail more risk, especially for those not used to dealing with their dynamic and unpredictable nature.

Starting Out

It is important to start out slow with Odd Object training. Just like any new activity, there has to be a conditioning, or ramp-up period instituted in order to do it safely.

Just like you can’t go from having a sedentary lifestyle to running a marathon, you can’t expect to go from working out on machines and doing very basic lifting to doing heavy Odd Object training without getting sore or even having an injury.

If your normal training routine involves primarily barbell and dumbbell work while seated or laying on a bench, cable work, or lifts done in machines, then you have work to do before getting involved in Odd Object training. These types of lifts are mostly isolation movements, meaning they target primarily one joint during the movement. While this type of training can be used for getting a huge pump and building muscle, they do little to prepare you for awkward weight bearing lifts involved in Odd Object training.

Prior to getting involved with things like heavy sandbags, logs, and other bigger and heavier objects, it is important to move away from only doing isolation movements and move toward including multi-joint and closed chain movements in your program.

Multi-joint movements are easy to spot, as they include movement over more than just one joint. For an example, tricep pushdowns done on a cable machine are an isolation movement – they target the triceps and involve movement mainly at the elbow only. Close-Grip bench press targets the triceps, but incorporates movement both at the elbow and the shoulder. This in turn brings more muscle into play and increases the demand on the trainee, moving them closer toward being prepared for Odd Object strength training.

Closed kinetic chain movements (CKCM) are also important in conditioning a trainee to Odd Object training. Closed Chain movements are done without sitting on a machine but rather while standing or exerting force directly into the ground. They are also often weight bearing in nature and require more energy to stabilize the joints of the body while the movement of each repetition takes place.

Thus, instead of stopping at Close-grip bench press, an even better option for getting ready for Odd Object training is some form of standing overhead press. This still works the triceps, but you also get the benefit of more shoulder work, core stimulation and full body coordination and stability. Other examples of movements with a closed kinetic chain are the Squat, Cleans, Deadlift Variations, and Lunges.

Proper Lifting Form Cues – Mental Checklist

For those new to this type of training, it is important to set-up correctly prior to doing any lifts. Following is a Mental Checklist to go over when working with closed kinetic chain, multi-joint movements.

Head in Line with Spine: The neck should not be flexed or extended while lifting. It should remain in neutral alignment with the spine to prevent injury. The neck can also be stabilized further by pressing the tongue into the roof of the mouth.

Shoulders Back: Posture is important the entire way down the torso. The shoulders should not slouch forward or there is an increase risk of injury. The shoulders should be pulled back during most of these movements.

Proud Chest: This cue works in tandem with the shoulders. By maintaining a proud chest the thoracic area remains rigid and the spine stays in proper alignment.

Push Belly Out: Take a deep breath and push the belly out. This creates intra-abdominal pressure and helps brace the core and stabilize the torso. This can increase the blood pressure for a short time, so any trainees with health concerns in this neighborhood should exercise caution.

Hips Back: The first movement in most closed-chain, multi-joint movements, should involve pushing the hips back. This helps maintain a safe lordotic curve of the lumbar spine, where it arches inward toward the stomach, rather than rounding away.

Again, the value of this type of training is bridging the gap from isolation movements that are very predictable in nature and moving toward the unpredictable nature of Odd Object training. Training like this helps with coordination, stability, core strength, joint stability, and the ability to react to and counteract outside forces.

Training with Odd Objects

After several workouts performing these free-standing, multi-joint movements, now it is time to move into using Odd Objects. For Beginner Odd Object Training, I like the use of something like a stiff heavy bag. Heavy bags are large and bulky, but their filling is dense and does not shift like that of a slosh pipe or a loosely packed sandbag. This way, the trainee is able to work with the increased size of the implement but not such a dynamic center of gravity.

Heavy bags come in many lengths and weights. The one I use is about 40-lbs. This is a good starting point for the new Odd Object trainee and it will help build confidence with a non-conventional implement.

Now, the same closed-chain, multi-joint movements that are done with a barbell can be done with the heavy bag: Squat, Deadlift, Clean, Press, Clean and Press, etc.

Other movements that can also be done with the heavy bag include Shouldering the Bag, Shoulder Squats, Waiter’s Bows, etc.

Also, because the Heavy Bag does not have to be loaded with plates or any other means, transitions from one movement to another can be quick, increasing conditioning and allowing you to get more work completed in a shorter time.

Sometimes, the best way to put new types of training into action is to see them being done by someone else. In the video below, I go over many of the above mentioned movements, plus other ones. So grab your heavy bag and go along with this video.

Incidentally, if you do not have access to a heavy bag, a sandbag or a loaded duffel bag will work well. They can be a bit more advanced though, because the load inside them may move, causing the sandbag or duffel to flex during the movement, so be prepared if you go that route.

In closing, Odd Object training can be used for a welcomed change of pace from your normal training routine. However, depending on the current ability and training status of the trainee, there may be some transitional work that must be done for a short time beforehand in order to assure safety. With proper caution and consistent training, Odd Object lifting can be a safe and rewarding activity that will help you build muscle, improve your conditioning, and increase your athleticism.

Questions???

If you have any questions about how to get started with odd Object training, please do not hesitate to ask. Leave a comment below or shoot me an email through the RESOURCES button above.

All the best in your training,

Jedd

Other Odd Object Info at Diesel

We’ve got tons of information here for you on Odd Object Training. Here’s just a sampling…

How to Lift Kegs Safely
Using Odd Objects for Conditioning
Introduction to Odd Objects
Similarities Between Olympic Lifts and Stone Lifting
Atlas Stone Beginner Training Tip
Benefits You Get from Stone Training
Sandbag Circuits for Serious Conditioning
Killer Sandbag Workout

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVDSimilar Posts:

• More Medley Training for Serious Athletes
• Diesel Odd Object Training: Keg Lifting Basics
• Sandbag Circuits For Combat Athletes
• Strongest Strength Coach at Juniata
  Demonstrating the Lifts for the Competition
• Fast Conditioning with Kettlebells and Chains

Great for Conditioning and Power

Check out this cool exercise from Martin Rooney.  He demonstrates the proper execution of the movement with a powerful rowing motion with the arms and an explosive flexion at the hips.  Pulling in the lats and upper back is key to any real core training movement.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP
The great thing about this exercise is that it is very metabolic.  Because it incorporates the whole body and it is done at a high intensity, your conditioning and your metabolism get spiked.

It is a win-win movement.

Don’t be fooled though, it will mess you up.  Trying to hit 3-4 sets at 20 reps will be very tough and getting your torso off the ground near the end is murder.

Sit and Row

As you can see, there is a powerful hip flexion and row.  As soon as the end position is hit, another rep is engaged.  You must also control the flow of your breathing and not hold your breath.

When can you hit this movement?

Kill it between your supplemental workouts after your primary sets, during a finisher after the workout or on a totally separate “extra” workout.

Try it and try to hit the 4×20 volume!  Leave a comment with how you did!

Hope you enjoyed the drills, please “like” the video on YouTube.

Check out AMD Muscle Building

Check out Chaos Training for Athletes

Check out Core Training

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Shortly after that contest, we got our own stones and we have loved stone lifting ever since. They have been an exciting form of training to go back to every so often for that spark that breaks up the training program and brings about challenges amongst one another in our crew. In fact this past weekend, I went back to stone lifting, going after my 405-lb stone. You can see the video here ==> Diesel Stone Lifting, Kettlebells, and Phone Book Tearing.

Many people at the gym are stuck in a boring routine they have done for years. It’s all they know. They are dying for something new to come into their workout lives. I firmly believe that they would enjoy the feeling and challenge of stone training as much as we do here at Diesel Crew. While there’s dozens of reasons to include stone lifting in your training, here are the top seven reasons to start doing it today.

Please send your friends who are suffering from the most boring workout ever this way and we here at Diesel will show them what they are missing. Until then…

Here are the top 7 reasons to lift stones

1. Manly Fun

What do you think of when you see a giant freakin’ rock? You think about how massive the sucker is. You wonder how the hell it even got there. You think, man, I want to try to lift that thing.

Stone lifting is just plain fun. Picking them up and throwing them around makes you feel good and makes you look forward to the next stone workout.

2. Super Strong Back

Most personal trainers will tell you to keep your back straight when lifting weights. While this is a good idea to a degree, the fact is real life situations don’t always involve setting your back in perfect posture.

Breaking a tackle, pushing your car out of the mud, loading the keg into the kegerator, flipping your friend’s Honda, fighting a bear – sometimes, your back is going to be rounded. Atlas stone lifting puts you in the round back position and prepares you for real life force production.

3. Killer Instinct

You have to be somewhat of a psycho in order to lift stones. Your mind has to be just mixed up enough to put yourself through the tasty torture of stone lifting.

There is pain involved as the stone scrapes off your forearm skin. But the pain also brings power, and when you start improving and begin lifting heavier and heavier stones, it’s the biggest rush you can have. Nothing matches the feeling of lifting a new PR stone – bungee jumping, asking out a chick, robbing a bank – nothing else comes close.

4. Monster Core Strength

You might not get a rock hard six pack from lifting stones, but you can bet the rest of your core that actually matters is going to be solid. There won’t be any worries about strength in your lower back, lats, hammies, and glutes after a few months of stone training.

5. Big Meaty Arms and Shoulders

Stone lifting involves a great deal of pulling and stabilizing throughout the full range of the lift. This time under tension pumps your arms up and inflates the shoulders. Your shoulders will be so wide after stone lifting that you’ll be blocking out the sun and they’ll be showing drive-in movies off your back.

6. Get the Reputation of a Bad Ass

There’s no need to grow a stove pipe mullet to show you are an intimidating S.O.B. Lifting stones for fun will set you apart from everybody else!

The whole neighborhood is going to refer to you as that crazy guy that lifts stones. If people can’t find your house, just tell them to ask one of the neighbors who the strongman is. At least that’s what I do. Prepare to be the talk of the town.

7. Athleticism

The force needed to shoulder stones and load them onto platforms simulates the very important athletic movement pattern of triple extension – the near simultaneous straightening of the ankles, knees, and hips, which is responsible for many powerful movements in sports.

Triple extension is responsible for movements like sprinting, leaping, bounding and other sports power movements. Start lifting stones and you’ll be playing above the rim, leaping over linemen and speeding around the base path.

Specific Training for Strongman Contests

I know you want to try out a strongman contest – everyone does. The sport is so awesome, you can’t resist it. But you’re pretty much guaranteed that the atlas stones are going to be an event, so you might as well start training them today. While we used sand-filled kegs for a degree of success at our first strongman contest, the best thing is to get your hands on the real thing and either buy or make your own atlas stones.

Injury prevention is important, and make no mistake about it, Stone Lifting involves a bit of risk, especially if you have no idea how to lift stones with proper form.

For that reason, it is important to train with a coach or a partner that already knows what they are doing.

If you don’t have either of those, then we have the perfect stone lifting resource for you.

Check out our Diesel Stone Lifting Fundamentals DVD. This DVD will tell you everything you need to know about how to get started in stone lifting, how to do it without getting injured, and how to excel to the next level.

What is your number one reason for lifting stones? Post it below in the comment section!

All the best in your training,

-Jedd-Similar Posts:

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