What’s up DIESELS!

I hope you’re training is going awesome.

During July, I got a wild hair to try Dragon Flags.

The Dragon Flag is the sick core exercise that Silvester Stallone does in Rocky 4 lying on a table. It always looked so stinking hard, I’ve never really tried it.

However, I decided to give it a whirl a few weeks back, and to my surprise, I was
actually pretty close to pulling one off!

I enlisted the help of a former coaching client in the Grip Task Force, Rick Geise. Rick is AWESOME at Dragon Flags and can do them with LOTS of extra weight added to his ankles. Cray man!

Well, after just a couple weeks, I’ve gone from doing singles from the top position, to doing doubles from the top
position, and 2 Saturdays, I was even able to accomplish this: Click Here to See Jedd’s Dragon Flag Progress

To give you an idea of how hard this was, after doing this set of Dragon Flag practice, I did a hold for time on the
Crusher, and I ended up getting a bloody nose, for the first time ever, in training.

The crimson flow wasn’t enough to put a damper on my excitement for pulling off this feat.

Recently, after my buddy, Mike Rinderle, talked to me about producing maximum tension in the glutes, I was able to pull off 5 of them!!

It’s been fun pursuing this goal, and I look forward to perfecting it even more.

I can tell you without a doubt – if I hadn’t had guidance from Rick Giese, I’d be nowhere near where I’m at now with these.

Having direction from someone who’s been there makes all the difference, allows you to make fewer mistakes and waste more time, and get to your goals even faster than you ever thought possible!

I’m a core strength amateur, to be honest.

But, I know how to coach people who want stronger hands and a better grip.

If you want help in your Grip Strength training, let’s put our heads together and jump-start your progress.

Join me in the Grip Task Force <= Click Here I've got room for 3 more people right now, so if you want in, now is the time. All the best in your training. Jedd

Ab Wheel Training For Real

GANGSTA

I have been continuing to experiment with the Ab Wheel. It is by far my favorite piece of equipment for training the core right now. Here are a few reasons why.

1. It Works a LARGE Portion of the Body

The Ab Wheel is similar to a dynamic plank – you must create tension from the shoulder area to the knee area. Because of this large amount of muscle that is working, I find basic Ab Wheel roll-outs to be a great warm-up, and I often use it at the beginning of workouts as a bridge from my general to specific warm-up.

2. It is not ONLY Hip Flexion

So many abdominal exercises involve hip and trunk flexion – sit-ups, leg raises, crunches – all of them involve drawing the hips and rib cage closer together, potentially causing shortening of the hip flexors. I sit down so much while I work and drive, my hip flexors are short enough, so I avoid doing that movement pattern in training as well. This is something to keep in mind if you sit down a lot and your back hurts – it could be due to tight hip flexors.

3. It Doesn’t Hurt My Neck

For whatever reason, in the past I have strained my neck doing ab movements. Whether it is from hooking my hands around my head, clenching my teeth together, or whatever – it has happened, and a strained neck is one of the most annoying things for me, so I look to avoid it like venereal disease.

With these three benefits considered, the Ab Wheel continues to be something I include in my training on a regular basis.

Plus, in the long-term, I want to be able to do a Standing Ab Wheel Roll-out. It seems to be an advanced feat for this simple device, and I think if I were to train to obtain it, it would be a “Gateway Feat,” in that my core would be so strong that the increased strength would assist in many other lifts as well.

With this in mind, I have been looking for ways to gradually increase the difficulty of the more basic ab-wheel roll-outs in order to progress more smoothly to the more advanced movements.

One drill I have come up with that I have not seen elsewhere is Decline Ab Wheel Roll-outs. For these, you set the Ab Wheel up on some sort of decline, instead of a flat surface.

There are two main strength building benefits to performing roll-outs on a decline:

1. The eccentric challenge level as you roll out is increased greatly, as you must stay engaged in order to control the descent. This gives you much better stability than the basic exercise does.

2. The concentric challenge level is BRUTAL as you must pull much harder to climb back up the hill. This teaches you to pull much harder with the shoulders, lats, and core when returning to the starting position.

Decline Ab Wheel Roll-outs

There are surely many ways you could set this exercise up. One way that I think would be perfect is with an inside pitching mound, such as the one below, to begin with.

However, instead of busting out the nails, hammer and circular saw, I just dragged an extra gym mat out to the hill beside the house and used mother nature to my advantage.

As you can tell by my screams and grunts, this version of Ab Wheel Roll-outs is no joke. Far harder than the basic exercise, this one will hit you hard.

Of course, before you try this, you need to make sure you have the Basic Ab Wheel Technique down first. For a quick video on how to do them right, click here => Basic Ab Wheel Roll-outs.

Even if you don’t go for the more advanced movements with the Ab Wheel, this piece of equipment is a great investment for those with home gyms. For about $10, it takes up no room and leaves every muscle in your core absolutely destroyed.

Get your Ab Wheel here: Valeo Ab Wheel

All the best in your training,

Jedd

Braced Bending DVD: Bend Everything from Steel Bars, to Frying Pans, to Hammers and Wrenches

For everybody who comes to the site looking for ways to challenge your body and ways to spur growth and strength development, I’ve got a hell of a way for you to do it, today!

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!

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.

Dan Cenidoza – Hydrant Carry, 2005

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 DVD

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 (more…)

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 (more…)

The sport of strongman continues to grow and becomes more and more exciting all the time. Each year, more and more amateur competitors enter the ranks, shooting for the stars and the chance to get their pro card. Many say the biggest attraction about the sport of strongman is the tremendous test of raw, brute strength, lifting the mighty atlas stones.
(more…)