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Posts Tagged ‘explosive’

New Core Training Exercise – Bridging Tornado Ball

Tuesday, March 24th, 2009

vid00158_0001

This video demonstrates a tornado ball rotation while bridging on a swiss ball. Dynamic stabilization of the entire torso; the abdominals AND posterior chain. The lifter has to bridge and remain parallel to the floor throughout the movement and remain fixed while the tornado ball is rotating.

If you do not have a tornado ball, a med ball in a sandbag/dufflebag/pillow case can be used.

The great thing about this exercise is that the lifter is isometrically contracting the anterior and posterior chains against a dynamic, ever changing tension.  This increases the frequency AND intensity of the motor unit recruitment which is exponentially more beneficial than a static, long duration contraction.  Not only that, there is also a deceleration and acceleration component to the lift as well.

lewis1

Think interval training rather than slow, low intensity treadmill.

Also, this version is easier on the shoulders than the standard swinging overhead version of the tornado ball.

Oh yeah, the video is a LITTLE FOGGY :).  We were in the middle of a conditioning circuit and the camera guy was heated!

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Tags: abdominals, athletes, athletic, ball, core, explosive, get, pack, power, ripped, six, strength, strength training muscle building workouts, tornado, training
Posted in how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 3 Comments »

Quick Kettlebell / Bodyweight Workout – Part II

Saturday, February 7th, 2009

Benefits of Bodyweight Movements:

More efficient movements, greater stability (in frontal, sagittal and transverse planes), laying the foundation for externally loaded movements, portable, more fluidity, large variety, improved mobility and much more.

Benefits of Kettlebell Training:

Great variety of large ROM movements, portable, increased dynamic support grip strength endurance, odd-object adaptations, development of torso rigidity and hip explosiveness and much more.

When you combine these two training protocols, you get a great workout, requiring minimal equipment, that can be done quickly with a lot of different combinations.

WORKOUT

Warm-up

– Dynamic Warm-up- 3 minutes

– Foam Roller – 3 minutes

– Light Worksets 3 minutes

Workout

1A) KB Clean & Press, 3×8

1B) Pull-ups (various hand holds), 3×10

2A) KB Swings, 2×20

2B) Two Legged Bounds, 2×10

3A) Pike Up Military Press (feet on bench, hips piked up, perform military press), 3×8

3B) Alternating KB Rows, 3×8

4) Push-ups – AMAP (As Many As Possible)

Restoration

– Static Stretches

– Lots of Water

– Protein, Waxy Maize, Creatine Shake

Post your times for the workout!

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Tags: bodyweight, explosive, get, kettlebells, muscle, power, strength, strength training muscle building workouts, strong, training
Posted in strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 1 Comment »

Grappler Press – New Video

Sunday, December 14th, 2008

Utilizing an Elite Swiss Bar, grappler presses build isometric and decelerative strength in the biceps, shoulders and back.  Football players, grapplers, combat athletes, rugby players and many other sports will benefit from this movement.

Tags: "big back", "big biceps", athletes, elitefts, explosive, football, incline, power, press, strength, wrestling
Posted in Uncategorized | 7 Comments »

Quick Grappler / MMA Conditioning Circuit

Sunday, November 23rd, 2008

Here’s an example of an anaerobic conditioning circuit for a wrestler or combat athlete.

1a)  Hindu-Push-ups, 30 sec

1b)  Power Rope Double Slams, 30 sec

1c)  KB swings, 30 sec

1d)  Overhead Med Ball Squats, 30 sec

1e)  Partner Zercher Good Mornings, 30 sec

1f)  DB Clean & Press, 30 sec

The athletes will do as many reps as possible in the 30 second blocks and switch on the whistle.  Each run is roughly 3:30 minutes.  3 minutes of resistance and :30 seconds of total rest which is the accumulated time to switch between exercises.  Run through this circuit 3-5 runs, dependent upon the sport.

Tags: build, circuits, explosive, get, grapplers, mma, muscle, power, pride, ripped, training, ufc, wrestlers
Posted in Uncategorized | 4 Comments »

Guest Post - Lack of Grip Strength Loses the Game
Adam Glass Bends 100 Grade 5 Bolts!

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