Posts Tagged ‘How to build strength’

general warm up (10 minutes)

Adex club 1 hand front cleans x 15/15 reps

Adex mace paddling x 20/20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

kettlebell rack squats** set up and practice

** Do not interlock fingers

strength (20 minutes)

kettlebell rack squats x 12-10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

weighted sit ups x 10 reps

general warmup (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and practice

strength (4 rounds)

dumbbell bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hollow rocks x 15 reps

 

 

 

general warmup (10 minutes)

rotation push ups x 20 reps

seated resistance band rows x 15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

meadows rows set up and practice

strength (4 rounds)

meadows rows x 8/8-8/8-8/8-8/8 reps

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

Woodall curls x 10/10 reps

dumbbell pull overs x 10 reps

 

 

Note:  The numbering of training sessions shown here is not the total number. There were many previously that were never numbered. 

general warmup (10 minutes)

Battling Ropes x 50 double waves

Battling Ropes roll overs x 25 waves

clock push ups x twice around the clock

Adex club 2 hand halos x 30 reps

specific warm up (5 minutes)

board press set up and practice

strength (20 minutes)

board press x 3 reps at each board stack height x 3 rounds

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

double Adex club front swings x 50 reps

Adex mace grave diggers x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex mace barbarian squats x 20 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

1 round of Strongman medley =

tire flip x 5 reps + keg power press x 5 reps + log lift x 5 reps + weighted dips x 5 reps

conditioning/accessory work (2 rounds)

sandbag shouldering x 10/10 reps

weighted push ups x 10 reps

 

 

 

general warm up (10 minutes)

rotation push ups x 25 reps

resistance band pull a parts x 75 reps

recline rope climbs x 3

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

Adex club dead stop side swings x 10/10 reps

hollow rocks x 15 reps

pause supermans x 15 reps