Posts Tagged ‘build muscle’

general warm up (10 minutes)

2 hand side swings x 30 reps (with Adex club)

mountain climbers x 100 reps

dumbbell high pulls x 10/10 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3 rest pause sets

conditioning/accessory work (1 round)

Mississippi shrugs** (soon  to be called Minnesota shrugs in honor of Matt) x 10 reps

**Note–maximum hold time at the top of each rep

sandbag good mornings x 20 reps

heavy swings  (with loaded Strongergrip handle) x 10 reps

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

Power Wheel roll puts x 10 reps

pike push ups x 10 reps
specific warm up (5 minutes)

Z press set up and light practice

strength (20 minutes)

Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)

Meadows rows x 7/7 reps

tri-set tricep complex x 4

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

alternating diagonal pull a parts x 30

Adex arc 360’s x 40 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Woodall curls x 10/10 reps

weight stack push downs x 10 reps

This young man has trained with me for a little over 5 months. He was super skinny when he started but has put on 15lb so far and is much stronger now.

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club barbarian pull overs x 30 reps

sandbag BTN push press x 10 reps

bodyweight squats x 25 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

French  press x 10 reps

dumbbell curls x 10 reps

One of my favorite training tools is the sled.

You can work with a heavy load and not directly load the spine.

Hand-over-hand sled pulls build strength http://cavestrong.net from Frank DiMeo on Vimeo.

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(Getting coached on my squat by the legendary Powerlifter, Ed Coan)

No one wants to get “no repped”in a meet or on a test; solid technique will solve that problem.

Isn’t there more to having good technique than that?

Why do coaches constantly stress technique anyhow?

First, let me clarify that, good coaches do and  lousy coaches don’t.

Good technique will definitely help you get stronger and help prevent injuries.

Here’s a few reasons why:

  • improved structural integrity
  • full range of motion is achieved
  • coordination is enhanced
  • speed increases
  • better mind/body connection
  • more effective use of available energy
  • body control/stability gets better

Excellent technique coupled with smart programming will help both the seasoned strength athlete and the novice lifter get better overall.