Archive for the ‘bodyweight’ Category

That would depend on if you had access to weights or not.

If you do have weights, stick with the barbell.

You can load a barbell heavier than dumbbells, kettlebells, etc.

My choices would be

(Kendrick Ferris, Jr.)

  • squats
  • deadlifts
  • bench press
  • press
  • cleans

If barbells are not available, use odd objects, for the basic lifts mentioned above.

Odd object lifts  are way harder than an equivalent amount on a barbell lift.

(Martin Jancsics )

Modify the movements to fit the type of object you are lifting.

The most basic of all exercises are done with your own bodyweight.

  • squats
  • push ups
  • pull ups/chin ups
  • lunges
  • dips
  • planks

(Will Deleon)

There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.

You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.

Be consistent and watch what happens!

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Bodyweight tests are run for ten minutes, with very strict form. When target number of reps is achieved with only bodyweight their next test will be done weighted.

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

Adex mace alternating  barbarian lunges x 20 reps

specific warm up (5 minutes)

strict pull ups/chin ups/dips practice and review of ROM standards

tests  # 2

strict pull ups/chin ups

test #3

strict dips

note:  conditioning will not be done this week

 

general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

tri set tricep complex x 3 reps

 

 

We are a strength-based gym. Everything we do centers on getting strong!

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That doesn’t mean you should be  limited to only picking up heavy stuff or pushing it.

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I expect all of our athletes to be able to express that strength through quality movement.

IMG_2554.JPGJumping is one of those movements, as shown above.

IMG_2634Being able to do unconventional exercises is another expression of strength through movement.

Showing strength through bodyweight exercises is another way also.

IMG_2739Don’t limit your self! Your body is so much more capable than many people think it is.

Get your mental game in order and watch what happens.

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club 2 hand mills x 15/15 reps

Zercher sandbag cleans x 10 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

barbell floor press x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps