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.

Check out this story on Brian Urlacher’s off-season training program.

Some interesting notes:

• hypoxic training considerations
• heart rate monitoring
• agility training
• lots of dynamic warm-ups (15-20 movements)
• push/pull workouts with minimal rest (25 sec)

Click here to READ

Real world strength development.  No messing around, no BS commercial gym rules.  One barbell or on dumbbell and kick ass intensity.  That is all you need.  Don’t forget about the basics.

http://sandowplus.co.uk/Competition/Hoffman/wl/wl07b.htm

Here is the video that I promised for this previous post located here:

http://www.dieselcrew.com/tire-flipping-modification/

It is not hard to incorporate strongman training techniques in your athletes programs, but you have to make sure the technique is right.

Otherwise, the benefit will not outweigh the risks.

Key points:

- Do not deadlift the tire
- Keep arms straight
- Hips back
- Drive through the tire
- Do not deadlift the tire

If you are TOO CLOSE TO THE TIRE when flipping (i.e. deadlifting the tire) when you STAND UP you are in a bad spot and have to wrestle with the tire with your biceps. Also, a more athletic position starts with your hips back (in about a 45deg angle) and driving forward.

The video also demonstrates a quick way to modify a tire to make it easier for younger athletes or for tires with bad tread and low profiles.

Smitty

Leave your comments – how does Dana’s form look?  Any technique adjustments?

Check out this video:

Smitty