Strength conditioning in Greco-Roman wrestling (2\2)

Strength conditioning in Greco-Roman wrestling (1\2)

Day 26: Full Body Kettlebell Swing Workout

From My Mad Methods Day 26: Full Body Kettlebell Swing Workout

Day 26 involves a series of full body movements followed by a 2-hand swing set. The Happy Ending includes to core strength exercises back to back.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 26 of 28

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Purpose/Focus: Strength

Difficulty: Advanced

Body Parts Used: All
Equipment:Kettlebell

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Day 26: Full Body Kettlebell Swing Workout Video:

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Day 26: Full Body Kettlebell Swing Workout  Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: Squat Press - 3-5 x 20 
A2:  2-Hand Swing - 3-5 x 20
B1:  Clean to Squat - 3-5 x 20
B2: 2-Hand Swing - 3-5 x 20
C1:  Figure 8 to Hold - 3-5 x 20
C2:  2-Hand Swing - 3-5 x 20
HE1:  Modified V-Up 4 x 60sec
HE2: Marching Plank - 4 x 60 sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Training for the Ocean Rower

 

Years ago I worked in a Sports Clinic in Fort Lauderdale. We were in a beautiful area between the intercoastal Waterway and the Atlantic Ocean. Our clientele included many affluent local residents, medical personnel and some elite athletes. This would include members of the New York Yankees, Strikers Soccer team, runners, tri-athletes and a member of the Fort Lauderdale Lifeguards Ocean Rowing Team. I’m going to focus on the training of a member of this team. This was around 1984, so understand the trends, technology and methodology of the time.

Our Sports Clinic in 1984 had two primary circuits. A Nautilus Circuit and a what we called a “Cardiovascular Circuit”. The training process for the ocean rower involved strength training in a high intensity fashion and a unique supplemental cardiovascular workout.

What is unique about ocean rowing is the randomness of conditions. You are dealing with ocean waves, currents and lots of gusts. The second factor is you are seated in a fixed position and using the legs primarily in an isometric fashion with all of the pull coming from the upper and lower back, along with the flexors of the arm.

Strength training should NOT mimic skills, so we focused on machines to reduce injury and increase strength through the greatest range of motion. All workouts were recorded and the athlete was coaxed to momentary muscular failure on a series of 8 to 10 exercises. Speed of movement was slow and smooth. Most repetitions followed the 2 second positive/ 4 second negative format with occasional excursions into VERY slow repetitions to deepen the inroads of specific muscle groups. The amount of repetitions performed was between 8 and 12. No strength training workout should last more than 15 minutes, twice per week. Heart rate was recorded at the beginning of the workout [approx. 52 to 54 bpm] and then again at completion. [approx. 180 to 200 bpm].

Training for the Ocean Rower: Workout A

1. Nautilus Hip and Back
2. Nautilus Leg Press
3. Nautilus Pullover, Negative Only
4. 90 second Dip, immediately followed by:
5. Nautilus Tricep Extension
6. 90 second Chin, immediately followed by:
7. Nautilus Bicep Curl
8. Nautilus Neck and Shoulder

A similar or “B” workout was administered later in the week. Total strength training time for the week was about thirty minutes. Training such as this not only develops strength, but a high degree of toughness, or the ability to ignore discomfort. The metabolic conditioning of working to failure and managing an elevated pulse rate is obvious.

The cardiovascular training was on separate days. This involved very specific apparatus (see Workout B).

Training for the Ocean Rower: Workout B

Station 1 - A step up bench and metronome [to set speed]
Station 2 - An arm ergometer
Station 3 - A bike ergometer
Station 4 - A rowing machine.
Station 5 - A treadmill
Station 6 - A Schwinn Airdyne bike
Each station was performed for five minutes and the trainee’s heart rate was recorded.

Our measuring system was so accurate that a quintuple bypass patient on a post rehabilitative exercise program could train next to a high level triathlete with no major adjustments other than intensity. Work load was based on the age predicted max HR. When a client showed a reduced heart rate with the same load for two consecutive workouts, we increased the load very slightly. This program is perhaps the most flexible and dynamic cardiovascular training I’ve ever implemented.

For the rower, we made adjustments to make his cardiovascular training a bit more specific. This involved two variations:

1. The athlete did the rowing machine for stations 2, 4 and 6.
2. While the rowing machine’s seat was on a track, the athlete remained consistent to the style he used in competition, namely folding at the hips instead of using leg thrust.

His pulse rate was between 168 to 174 bpm for the thirty minutes. This was always proceeded by a warm up and followed with a cool down. Some ‘negative only’ bent knee sit-ups were done at the end of the training as well. The particular athlete we trained work late hours as a night club manager/security expert and was careful to get adequate sleep.He was well nourished by consuming four large, balanced, meals per day.

While this training reflects the methods used by a high level athlete, the methodology is consistent with any athlete whose sport activity includes both high volume and risk of injury. The use of machines, heart rate, duration, intensity and very tight guidelines in a safe and air-conditioned environment added to his longevity and freshness. The key is that nothing was sporadic or random, and the measurements recorded accurately determined where he had been, where he was currently, and where he was ultimately headed.

Contributor Information:

Tom Furman has been involved in martial arts and conditioning since 1972. His down to earth training methods are derived from his decades long practice of martial arts and his study of exercise science. The application of force, improvement of movement and durability rank high on his list of priorities when training. Find out more.

From My Mad Methods ay 23: Kettlebell Clean Complex & Core Workout

Day 23 involves a variety of Kettlebell Clean to ballistic exercise complexes combined with bodyweight core exercises in a series of three mini-circuits.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 23 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Advanced

Body Parts Used: All
Equipment: Kettlebell

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.Day 23: Kettlebell Clean Complex & Core Workout Video:

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.Day 23: Kettlebell Clean Complex & Core Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: Snatch to Clean - 3-5 x 10ES
A2:  Sit Up - 3-5 x 20
B1:  High Pull to Clean - 3-5 x 10ES
B2:  Leg Lift to Bump 3-5 x 20
C1:  Swing to Clean - 3-5 x 10ES
C2:  Alt 2-Limb PLank 3-5 x 20(3-5sec hold)
HE: Hand Walk Out to Push Up - 4 x60sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Exercise of the Day: Tiger Bend Tutorial

From My Mad Methods: Exercise of the Day: Tiger Bend Tutorial

Written BY FITNESSFAQS (WWW.YOUTUBE.COM/USER/FITNESSFAQS) 

 Tiger Bend Tutorial

The Tiger Bend Push Up takes both handstands and push ups to the next level (the way NEXT level). This exercise incorporates balance, strength, mobility, and flexibility, as well as practice and skill. Give it a shot if you're looking to add an extreme exercise to your inventory.

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Find out more at www.youtube.com/user/FitnessFAQs

Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout

My Mad Methods Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout

Day 22 of the Fitness Is Function Workout Plan involves a series of advanced kettlebell and sandbag exercises using full body ballistic and controlled movements.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 22 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Advanced

Body Parts Used: All
Equipment: Kettlebell, Sandbag

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Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout Video:

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Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: Double Swing - 3-5 x 10
A2: Sandbag Shoulder Squat - 3-5 x 10ES
A3: Pistol - 3-5 x 10ES
B1: Seesaw Floor Press - 3-5 x20
B2: Sandbag Pull Over to Press - 3-5 x 10
B3: Extended Push Up - 3-5 x 20
C1: Double Windmill 3-5 x 10ES
C2: Sandbag Overhead TGU - 3-5 x 10
C3:Gladiator Transition - 3-5 x 20
HE:Pull Over to Squat to Press - 4 x 60sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Day 21: Off Day Advanced Exercise Practice - The Kettlebell Anyhow

My Mad Methods Day 21: Off Day Advanced Exercise Practice - The Kettlebell Anyhow

Day 21 off day workout involves practicing the Kettlebell Anyhow Exercise, an advanced movement involving an Overhead Squat, Seesaw Press, and Curl.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 21 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Intermediate

Body Parts Used: All
Equipment: Kettlebell

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Day 21: Off Day Advanced Exercise Practice - The Kettlebell Anyhow Video:

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Day 21: Off Day Advanced Exercise Practice - The Kettlebell Anyhow Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

 A1: Kettlebell Anyhow Practice

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Day 20: Hanging Lifts & Kettlebell Core Strength Workout

My Mad Methods  Day 20: Hanging Lifts & Kettlebell Core Strength Workout

Day 20 of the Fitness Is Function Workout Plan involves a series of hanging, leg movements, and kettlebell exercises for core strength.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 20 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Intermediate

Body Parts Used: All
Equipment:  Bar, Kettlebell

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Day 20: Hanging Lifts & Kettlebell Core Strength Workout Video:

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Day 20: Hanging Lifts & Kettlebell Core Strength Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: 1-Arm Overhead Sit Up - 3-5 x 10ES   
A2: Hanging Leg Raise -  3-5 x 10-20
B1: Racked Kettlebell Sit Up - 3-5 x 10ES
B2: Hanging L-Sit Kick Out - 3-5 x 10-20
C1: 2-Hand Overhead Sit Up -  3-5 x 20
C2: Hanging L-Sit Twist - 3-5 x 20
HE: Knee Touch Plank - 4-60sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Day 19: Total Body Heavy Sandbag, Double Kettlebell, & Bodyweight Workout Instructions

My Mad Methods Day 19: Total Body Heavy Sandbag, Double Kettlebell, & Bodyweight Workout

Day 19 of the Fitness Is Function Workout Plan involves alternating push and pull circuits utilizing heavy sandbags, double kettlebells, and bodyweight exercises.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 18 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Intermediate

Body Parts Used: All
Equipment:  Sandbag, Kettlebell

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Day 19: Total Body Heavy Sandbag, Double Kettlebell, & Bodyweight Workout Video:

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Day 19: Total Body Heavy Sandbag, Double Kettlebell, & Bodyweight Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: Double Kettlebell Row - 3-5 x 10  
A2: Sandbag Floor Press - 3-5 x 10 
A3: Chin Up - 3-5 x 10
B1: Double Kettlebell Squat - 3-5 x 10
B2: 1-Leg Deadlift - 3-5 x 10
B3: Cossack Squat - 3-5 x 10 ES
C1: Double Press - 3-5 x 10
C2: Sandbag High Pull - 3-5 x 10
C3: Clap Push Up - 3-5 x 10 
HE: Alt Sit Up/ Plank - 4 x 60sec each

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Day 18: Off Day Rolling & Falling Practice

My Mad Methods Day 18: Off Day Rolling & Falling Practice

Day 18 of the Fitness Is Function Workout Plan involves a series of rolling exercises created by Joey Alvarado and Anthony Eisenhower.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 18 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment:  Sandbag

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Day 18: Off Day Rolling & Falling Practice Video:

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Day 18: Off Day Rolling & Falling Practice Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1:  Front Roll/ Back Roll - 4 x 1min
A2:  Modified Breakfall - 4 x 60sec
A3: Roll to Rocking Chair - 4 x 30sec ES   
A4: Handstand to Roll - 4 x 60sec   

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs.Find out more.

Day 17: Lower Body Sandbag & Bodyweight Training

My Mad Methods Day 17: Lower Body Sandbag & Bodyweight Training

Day 17 of the Fitness Is Function Workout Plan incorporates heavy sandbag exercises followed by bodyweight drills in three mini-circuits (and the "Happy Ending").

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 17 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment:  Sandbag

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Day 17: Lower Body Sandbag & Bodyweight Training Video:

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Day 17: Lower Body Sandbag & Bodyweight Training Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1:  Sandbag Deadlift - 3-5 x 10
A2:  1-Leg Hip thruster - 3-5 x 10ES
B1:   Bear Hug Squat - 3-5 x 10
B2:   Alternating Low Lunge 3-5 x 20
C1:   Sandbag Goodmorning - 3-5 x 10
C2:   Bear Squat - 3-5 x 20
HE:   Sprinter Sprawl - 4 x 60 sec
 

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs.Find out more.

Day 16: Ballistic Sandbag & Single Limb Emphasis Workout

My Mad Methods Day 16: Ballistic Sandbag & Single Limb Emphasis Workout

Day 16 of the Fitness is Function Workout Program is a ballistic sandbag & single limb emphasis workout.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 16 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment:  Sandbag

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Day 16: Ballistic Sandbag & Single Limb Emphasis Workout Video:

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Day 16: Ballistic Sandbag & Single Limb Emphasis Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: 2-Arm Shouldering (right) - 3-5 x10
A2:  1-Arm Foward Push Up - 3-5 x 10
A3:  1-Arm Shouldering (left) -3-5 x10
A4:  1-Arm Foward Push Up - 35 x 10
B1:  1-Arm Snatch (right) - 3-5 x 10
B2:  Split Squat - 3-5 x10
B3:  1-Arm Snatch (left) - 3-5 x 10
B4:  Split Squat 3-5 x 20
C1:  High Pull (right) - 3-5 x 10
C2: Gladiator Hold (right) - 3-5 x 60sec
C3:  High Pull (left) - 3-5 x 10
C4: Gladiator Hold (left) - 3-5 x60sec
HE:  Rotation to Squat - 4 x60 sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs.Find out more.

Day 15: Off Day 20-Minute Exercise Variation

My Mad Methods Day 15: Off Day 20-Minute Exercise Variation

Day 15 of the Fitness is Function Workout Program is an off day. Here is a quick 20 minutes of exercise variations

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 15 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment: Kettlebell

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Day 15: Off Day 20-Minute Exercise Variation Video:

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Day 15: Off Day 20-Minute Exercise Variation Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A:  Random Exercises - 5 reps each for 20 minutes. Just set a timer for 20 minutes and try not to stop. 

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Day 14: Upper Body Kettlebell Workout

My Mad Methods 

Day 14: Upper Body Kettlebell Workout

Day 14 of the Fitness is Function Workout Program focuses on the upper body with kettlebell exercises

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 14 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment:  Sandbag

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Day 14: Upper Body Kettlebell Workout Video:

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Day 14: Upper Body Kettlebell Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: Seesaw Press - 3-5 x 10
A2: Pull Up 3-5 x10
B1: Renegade Row - 3-5 x20
B2: Decline Push Up - 3-5 x 10
C1: Double Clean - 3-5 x 10
C2: Diamond Push Up - 3-5 x10
HE:  8-Count Bodybuilders 4 x 60sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Heavy Carry Medley

From My Mad Methods

Looking to increase your grip, core, leg, and arm strength while moving a variety of crazy equipment around? Good news then! Quint Zambon demonstrates a crazy, non-stop carry medley. Here is what the routine included (and this was AFTER a day of Cleans, Squats, and Stones):

WRITTEN BY QUINT ZAMBON (WWW.STRONGMANATHLETICS.COM)

 

- 140lb stone for 20 yards
- 170lb sandbag for 20 yards
- 225lb keg for 30 feet
- 500lb yolk for 30 feet
- 300lb+ reverse sled drag for 20 yards
- 160lb farmer handles for 20 yards
- 365lb tire x 5
- Heavy Sled Push for 30 feet
- 150lb keg for 30 feet
- 350lb+ frame for 20 yards

The Single Best Exercise To Keep You Injury Free

September 11th, 2012      24 responses

By Chris Lauretani, PT, MS, CSCS, CKTP, TGI CGFI

Every runner has encountered injuries while running and most injuries, especially in the dog days of summer marathon training, tend to be lower body overuse injuries. These injuries can last weeks if not months and typically consist of problems like ITB tendonitis, hip bursitis, and a myriad of foot and ankle disorders. One major cause for these overuse injuries can be blamed on poor pelvic and core stability, a problem that affects recreational and elite runners alike.

There are many muscles that play a vital role in running and maybe none more important than the gluteus medius. Its job is to abduct and rotate the leg, however it also functions to dynamically stabilize the pelvis. Weak muscles lead to poor stability while more and more strengthening programs attempt to be too creative, sometimes forgetting the basic, most effective exercises.

So here it is….cue the drum role! The single most important exercise you can do to help stay injury free is the side-lying leg raise. Sounds boring and simple and it is, but there is a reason why this exercise is so important. Recent studies have shown that the side lying leg raise, done without rotating or flexing the hip, allows for much greater gluteus medius activation. Many believe the clamshell or toe in / toe out lateral leg raises are more effective, however EMG muscle testing suggests otherwise. Another important factor about the neutral side-lying leg raise is that this position also limits the activation of another muscle, the TFL or tensor fasciae latae. The TFL when activated sometimes overcompensates and over rotates the hip, especially in people with an increased lower back curvature (anterior pelvic tilt).

Sometimes it is important to take a step back and simplify strength and conditioning programs. Often, trainers and therapists try to spice up a routine and add new exercises so their clients feel like they are on the cutting edge, when in fact; each person needs to be looked at individually. This simple, yet effective exercise should be part of every runner’s training program and can easily be incorporated into an active warm-up prior to workouts.

When To Do This Exercise

• Strength training routine – 15 reps x 2 sets, hold for 5 sec and do 2-3x per week
• Pre-workout dynamic warm-up – 20 reps x 1 set, don’t hold and do before each run

Chris Lauretani, PT, MS, CSCS, CKTP is the founder of Symmetry Physical Therapy in Westchester County, New York. As a New York and Connecticut licensed Physical Therapist, Certified Strength & Conditioning Specialist and Certified Kinesio Taping Practitioner, he serves as a sports medicine consultant to numerous professional organizations and running clubs. www.SymmetryPT.com