Diesel Crew - Muscle Building, Athletic Development, Strength Training, Grip Strength » fat loss

Metabolic Core Training Exercise – Great for Conditioning and Power

Jedd Johnson — Sun, 18 Jul 2010 22:59:58 +0000

Cool Metabolic Core Training Exercise

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

Similar Posts:

High Intensity Metabolic Training – Powerful Prowler Combination

Jedd Johnson — Tue, 29 Jun 2010 02:46:23 +0000

High Intensity Metabolic Training

Powerful Prowler Combination

I am training two MMA fighters for their upcoming fights on August 6th. We recently did a killer prowler finisher after their lower body workout.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP
The finisher consisted of a prowler push followed immediately by a hand-over-hand thick rope pull. It was brutal.

Of course I did the same finisher because I would never ask my athletes to do any training if I haven’t done it myself.

Remember that. Anyone can “write” a program. But you have to do the workout / program to understand how it feels and understand what it accomplishes. What type of adaptations will occur. Your athletes will never respect you if you are not willing to show them the exercises.

How many strength coaches do you know that never train with their athletes? How many look like they have never trained?

With this post, I want your input. Tell me some of the unique combinations you have done with the prowler! Leave a comment below.

Here are some other really good prowler combinations:

Prowler pushes into bodyweight exercises; push-ups, jumping squats, lunges, burpees
Prowler pushes into sprints
Prowler pushes into kettlebell swings
Prowler pushes into medicine ball throws
Prowler pushes into tire flips

Prowler Push

Hand-Over-Hand Rope Pull

Check out AMD Muscle Building

Check out Chaos Training for Athletes

Check out Core Training


Spread The Word
Smitty on Twitter Smitty on Facebook

Products

Resources

Smitty’s Bio

Smitty’s Articles

Smitty’s Videos

Ask Smitty a Question

Similar Posts:

Mess You Up Conditioning

Jedd Johnson — Tue, 25 May 2010 03:42:26 +0000

Mess You Up Conditioning

Tonight at the end of the workout, we hit another high intensity training session. I wanted to share it with you because it is easy to setup and has amazing benefits. If you are looking to kick up the intensity of your workouts, improve your conditioning and jack your metabolism for up to 38 hours after the workout, this is the ticket.

Unfortunately, after this session, it felt like I got hit with a freight train.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP

Here is how the after workout conditioning went.

We took a sled and hooked a 1.5″ thick nylon rope to one end and a tow strap on the other end. I’m not sure how long the nylon rope was, but it felt like a mile.

We loaded 2-25kg plates and 1-20kg plate onto the sled.

We pulled, hand-over-hand, the sled with the thick rope and then ran it back to the starting point with the tow rope. We then unloaded a plate and repeated the process until we got down to just one plate. The circuit was finished with two sprints, ie. to the wall and back.

Afterwards, I approached OB who is one of my good friends and had just went through the 3 plate circuit, and told him I am doing it with 4 plates.

His first words were, “I can’t”. He looked defeated, he was exhausted. He had just done the circuit and he was tired.

I looked him right in the eye and said, “Don’t say CAN’T, we WILL do it”.

We waited our turn and they loaded 2-25kg plates and 2-20kg plates onto the sled.

And we BOTH did it. We willed the finish and finished strong. I would not let him accept anything less than success.

You have to be there for people. Sometimes they need it. They need help. Life is hard and if you want something, you have to work your ass off to get it. As a strength coach it is your job to inspire. And you know what Martin Rooney said to me when we trained together last weekend? He said if he didn’t do the workouts with his athletes, they would never respect him.

If you don’t do the work that you ASK YOUR ATHLETE’S to do, you will NEVER GET THEIR RESPECT.

And sometimes they help you when YOU need it.

Be someone’s inspiration today. It feels amazing.

I went first and gave it everything I had. I wanted OB to feel confident. I wanted him to feel that amazing feeling when he finished when he thought he couldn’t.

The 3-Step Circuit

Step 1 to Pain: Hand-Over-Hand Rope Pull

Step 2 to Pain: Tow Rope Driving

Step 3 to Pain: Sprint

Did you know that Accelerated Muscular Development has its own FAT LOSS manual that is built right into the complete muscle building system? Check out AMD now!

Mess You Up Conditioning


Spread The Word
Smitty on Twitter Smitty on Facebook

Products

Resources

Smitty’s Bio

Smitty’s Articles

Smitty’s Videos

Ask Smitty a Question

Similar Posts:

Replace Cardio with Bull Strength Conditioning

Jedd Johnson — Tue, 09 Feb 2010 03:49:15 +0000

BULL STRENGTH CONDITIONING

My buddy Joe Hashey released Bull Strength Conditioning last week. He was all done with his introductory sale on Friday.

I went up and hit a workout with Joe this past weekend and afterwards, Joe and I went to Tully’s for their famous a buffalo chicken sandwich.

While we were chomping away, I asked if he’d be interested in letting the Diesel Universe have a chance to get Bull Strength Conditioning at a reduced price.

He just got back with me today and he is giving everybody here the chance to pick it up at the original introductory price – Just 27 bucks.

Also, this weekend, I designed a complete Done-for-You 8-week Grip Training Program that I am going to send to everybody that picks up Bull Strength Conditioning through my link. All you have to do is just forward your receipt to my email address, (jedd dot diesel at gmail dot com) and I will send you the links to get the 8-week Grip Program Video.

You can use this 8-week program in your own training or with your athletes. Each week’s routine includes 3 movements. No exercise is repeated throughout the entire program and all disciplines of Grip are included: Pinch, Crush, Support, Wrist Postures, Forearm Work, and Grip Integration.

There’s also a PDF version of the workout that you can print out, take with you to the gym, and make notes on each week.

This program will compliment the Bull Strength Conditioning perfectly, and you’ll have 24 exercises that you can use later on to modify the program however you want to.

Just pick it up through my link, send me your receipt, and I’ll hook you up with the 8-week Grip Program. Here’s my link: http://tinyurl.com/BullDiesel.

All the best in your training.

-Jedd-

P.S. Did you see the cool banner Joe designed just for all my friends that pick up Bull Strength? You can see it here: http://tinyurl.com/BullDiesel

P.P.S. Update – This just in from Pedro Morales on Facebook: “I highly, highly recommend this program, I just bought it a few days ago, I love it, The bonuses are enough to stand on their own right!!! Awesome thing about Bull Strength Conditioning is you can get a High Level of Conditioning without beating up your Knees! I love this about the program, My knees are beat to hell from all the H.I.I.T. I’ve done in the Past!”

P.P.S. My link is an affiliate link and I do get a portion of the sale money – that is why I put together this killer bonus.Similar Posts:

Group Conditioning Circuits

Jedd Johnson — Tue, 22 Dec 2009 23:35:21 +0000

Lean on Me

Guest Post

Barry Gibson

http://www.grapplefit.com

It’s something of an honor to be asked to do a guest post for Smitty and Jedd, especially as I’ve been a big fan for some time. For people that don’t know, my name is Barry Gibson and I own and operate Grapplefit Training in Sunderland, England. I have been the regular strength contributor to Fighters Only Magazine for almost four years now, and have had the concept of Grapplefit for at least seven years. Only now is it becoming a reality and I have my own unit where I train combat athletes full time. I also run fat loss boot camps for ladies and gents not involved in the fight game. One of my more recognizable clients is Ross Pearson – TUF season 9 lightweight winner and now UFC fighter. At the time of writing, Ross has just defeated Aaron Riley at UFC 105.

SEE THE KILLER WORKOUT VIDEO AFTER THE JUMP
When I was asked to write the post I’ve scratched my head and paced back and forth in my new unit thinking about a suitable topic that would fire up and motivate the discerning readers at the Diesel Crew!! Then it hit me, back to basics – the very basis of all great training, strip away the B.S. (bollocks for the English readers!!) This is the very cornerstone of training. The days of great strength have gone because people tend to make things that much more complex. They really don’t need to be – trust me… The combat sports arena is exactly the same, people over complicate programmes with macro cycles, meso cycles, conjugate, concurrent, linear periodised models etc. These are all great principles, but how does your average combat athlete decipher this and negotiate the field of training. No wonder paralysis by analysis is so prevalent…

So, this is what I came up with: two little circuits that will fry your athletes or team mates. Seeing that I hail from God’s Green Acres, (England), these circuits can be done indoors and outdoors too. Just in case you don’t have the balmy climates we enjoy in the U.K… The attached video shows a version inside the Kodokwai judo club.

I’ve put this together so you don’t need equipment at all, so you can get into your workout kit and go for it.

Set a track 50m marked with your favorite hoody or T-shirt or you could use cones (ok I know I said no kit but there you go).

You can work in pairs for this but you all work at the same time, there’s no need for a “you go, I go” approach.

Circuit 1:

Burpees – 10
Partner Carry – 50m
Over/unders – 10
Pummelling – 60s
Fireman’s carry (right) – 50m
Fireman’s carry (left) – 50m
Forward rolls – 10 (out and back)
Partner Pick-ups – 10 (shoot in and lift explosively)
Sprint – 100m
Piggy back – 50m

Perform this straight through with no rest. Rest 60-90 sec between circuits and strive for 3-5 rounds.

This gives you a massive hit on the heart and lungs and you get a little lactic tolerance thrown in too. Some fighters commented that this was harder than getting in the cage – then it hit me that this is exactly how to train for fight fitness. Not this exact circuit, although you could do worse, but that feeling of near nausea, metabolically challenging complexes, sand bag sprints, uphill bear crawls, anything that taxes your muscular and cardiovascular system simultaneously will develop what Dr. Len Schwartz called “Long Strength”. He was the founder of “Heavy Hands” which was based on some sound research, but it goes beyond the scope of this article. Suffice to say it fell into “Fad-dom” and was lost on the masses. But the concept of Long Strength still stands. The ability to be explosive over a period of time is a much sought after quality in combat sports. These circuits and others like them using assorted equipment will get you there.

Circuit 2:

Lunge walks – 50m (this is nice)
Sprint – 150m
Rear partner drag – 50m (stand behind your partner and reach under the arms then walk/jog backwards)
Forward partner drag – 50m (your partner stands behind you and reaches around your chest then you walk/jog forwards)
Tuck jumps – 10
Handstand walking – as far as possible (this is more for fun but may surprise you)
Forward bear crawl – 50m
Reverse bear crawl – 50m
Pummelling – 60s

This takes the same format as before, go straight through with no rest. Rest 60-90sec between circuits and go for 3-5 rounds.

So there you have it, two crippling circuits using nothing but your own body weight and that of a partner. You’ll get really strong and super-conditioned with this lot. Afterwards, you’ll need no convincing that you can get fit and strong using your own weight as resistance. Think of it this way, if you can handle your own bodyweight and that of another it’ll make you much more able to cope with the stress and strain of a fight. Barbells are great tools but as I’ve said many times they provide a balanced resistance, a human body doesn’t, and it shifts in a unique way when lifted from the floor. So get a partner and get lifting. It’ll make a nice change from getting under the iron and a great transference of specific strength too.

About the Author

Check out the videos below for more ideas of how to implement these into your schedule. If you have any queries please contact mail me, barry@grapplefit.com.

Website: http://www.grapplefit.com

The Premier MMA Training Bible – Blunt Force Trauma