I wanted to put together a solid post about bodyweight training.

Many people don’t realize the benefits of bodyweight training because every magazine you see, there are dudes in the gym hitting weights.

But

With all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank.  The progression would performing the movement with a med ball between your feet.

Another example would be a bench press.  Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment.

Push-ups are a great alternative.  Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers.

Bodyweight Training Benefits:

1. free
2. versatile, many different variations
3. can be done anywhere
4. improves movement
5. improves relative strength
6. can improve reactive strength

Here Are My Top 5 Bodyweight Movements

Which ones did I miss?  Leave a comments with your favorites!

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You’ve probably heard of using foam in the weightroom.  Previously, you might have only thought of using it for resting your knee on, while your stretching your hip flexors.

Well, a recent talk with Mike Hanley of HanleyStrength.com changed that.

He told me that he had his clients marching on thick foam to help with their knee and hip problems.  He said Louie Simmons had told him about it.   How he has been using it for activation and rehab purposes.

It is also well recognized in the powerlifting community that foam can also be used on the box squat, and we will talk about this too, later in this article.

Now, this of course got me thinking about other uses of foam.  I ordered a few blocks and started incorporating it into my program and the program of my clients.

Let’s look at a few different ways that you can incorporate foam into the weightroom.

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Quick Studies:

As you learned in the Chaos Manual:

Unstable foam surface = good rehab

Unstable foam surface = not good for power development

Studies from the Canadian Society for Exercise Physiology (CSEP) confirm my publication:

“Instability resistance exercises induce high muscle activation of postural limb and trunk muscles. The increased activation has been attributed to the increased stabilization functions.  Instability resistance training with its high muscle activation and lower external stress on joints could also be beneficial for general musculoskeletal health and certain types of rehabilitation.”

“Unstable conditions can lead to decreased force and power output, decreased range of motion and velocity. Furthermore ground based weight training exercises such as squats and dead lifts can provide equal or greater trunk activation than using instability devices. Another study has also reported that highly trained individuals do not experience greater trunk activation when performing exercises under light or moderately unstable conditions.”

“Since many of the benefits of instability devices can be achieved with high resistance involving ground based free weights, advanced resistance trained individuals may not need to emphasize this type of training in their strength and power training programs.”

“The benefits of instability resistance training may be more pronounced for those individuals pursuing primarily general health and rehabilitation benefits and not participating in training with free weights involving high loads.”

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When you immerse yourself in the world of Stern, many things will immediately become clear:
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Watch a live workout tomorrow during your lunch.

Saturday, 3/27/09, High Noon 12pm (EST)

CLICK HERE TO WATCH

I will update this post with the live broadcast link tomorrow.  I will also twitter and send out a newsletter for everyone.

Something else, I need your help.  Pick our conditioning for after the workout.  Email me at smitty [dot] diesel [at] gmail.com with your pick:

1.  DB Circuit;  DB Press + DB Snatch, or
2.  Spin Bike, Heavy Bag Getups, Ab Roller, or
3.  Modified Treadsled

Hope to see you tomorrow!

Smitty

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

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.

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

This weekend was not only about building muscle and getting stronger, it was also about improving your business.

I just got back last night from the Passion into Profits seminar.  It was a great experience.  There was a TON of useful information and many great ideas on how to create systems, optimizing processes and standardizes what you do everyday.

Dave is making the seminar into a nice DVD that will be available soon.

We started the trip on Wednesday…
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I met Dominik at Zach and AJ’s Strength seminar recently in Jersey and if you remember, he was the one who showed all of us about the rope climbing championships.

Dominik is relentless!  It doesn’t matter if there is a foot of snow, he is running seminars and TRAINING!  Check out this run through a Rocky style training circuit.

Here is Dominik training AT THE SAME SPOT during the summer:

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

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

Tom won a unanimous decision over Kyle Kingsbury Saturday night!  Unfortunately, he injured his hand and he is working to get that healed up right now.  Tom was an animal with his training and completed some of the toughest conditioning circuits I’ve created during the lead up to the fight.

We here at Diesel are proud of Tom!

Tom is looking at his next fight in the UFC at 185, so he is going to be dropping down to a more natural weight.

Here is Tom giving a shout out on MMA Junkie – CLICK HERE FOR THE DIESEL MENTION

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

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