Posts Tagged ‘how to get strong’

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

 triple tire flip/rear drag x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band diagonal pull a parts x 25/25 reps

rotation push ups x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (3 rounds )

weighted push ups x 10 reps

weighted dips x 5 reps

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

general warm up (10 minutes)

Adex club front swings x 35 reps

kettlebell figure 8’s x 50 reps

resistance band suitcase deadlifts x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

3 inch steel grip ball pull ups x 10 reps

sandbag BTN good mornings x 10 reps

thick bar Pendlay rows x 10 reps

 

 

 

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

kettlebell suitcase swings x 30 reps

resistance band pull aparts x 100 reps

specific warm up (10 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 8/8/8/8 reps

conditioning/accessory work (1 round)

close grip floor press x 8/6/4 reps

dumbbell pull overs x 8/6/4 reps

Grinder Kord reverse flys x 16/12/8 reps

 

 

 

 

 

No one gets incredibly strong in a short period of time.

Though the current culture thinks it should be otherwise, people actually have to do the hard work on a consistent basis for a  long time to develop that kind of strength.

You are not entitled to strength, you have to earn it one day at a time, rep by rep, for years.

The process will involve many small PRs over the course of time (with a bigger PR once in a while).

Read up on any really strong lifters and look at how long they have trained.

It just takes time. The whole body will be changing as the strength levels improve. This cannot be safely accelerated. Give it the time it needs.

One of the biggest stumbling blocks I have seen over the years is people not being satisfied with a small PR, they want a bigger PR right now and don’t get it.

When they are strong enough, later, they will probably get it.

The results follow the work.

They always have.

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell suitcase swings x 30 reps

resistance band suitcase deadlifts x 20 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 15 reps

hanging knee raises x 10 reps

weighted sit ups x 5 reps