Tag Archives: workout
Have you ever heard of the Odd Lifts?
You know, ones such as the Bent Press, the Jefferson DL or perhaps the One Arm Snatch?
if not here are some links to get you started:
Okay, now it’s time to get to the point of the post.
– Three odd lifts you don’t often do that will change your body for the better.
1 – The bottom up kettlebell press
This can be done standing, seated, kneeing, sat of the floor or perhaps even in a floor press/bench press/incline press manor, which ever way you choose it will achieve the following:
– Stronger press/grip
– Muscle irradiation (more muscle recruitment)
– Take out your ego
2 – There Renegade Row
Use kettlebells or dumbbells for this. The alternating row style of this lift will help you by:
– Strengthening your ability to brace (core stabilisation)
– Work the entire upper body
– Improve balance
3 – Zecher Lifts
What is more real world than having to pick something off the floor and hold it in an awkward position? Not much, however is this is not to your liking you can swap it out for a bear hug style carry of a sand bag or something equally heavy and awkward.
You can pick the zecher lis you prefer out of the options in the link
– Overall Strength
– Fortified lower back
– A high crossover to daily living
Adding in this lifts or even doing a program of only these 3 will make some great changes to your overall body composition.
If you plan on doing the latter option here is a suggestion:
– 3 days per week or train every other day
– Heavy/Light/Medium loading protocol*
– Rest 1-5min between sets
– Eat according to your goal (gain mass or lose fat etc)
*Heavy = <25 total reps at 85% 1RM +
*Light = 75 total reps at 50-65% 1RM
*Medium = 50 total reps at 70-80% 1RM
Heavy – Zecher Lift
Light – Renegade Row
Medium – Bottom Up Press
Heavy – Bottom Up Press
Light – Zecher Lift
Medium – Renegade Row
Heavy – Renegade Row
Light – Bottom Up Press
Medium – Zecher Lift
How you add these lifts in or plan them is up to you as there are a lot of different odd lifts to choose from, just remember to add weight where you can and that consistency and progression is the key to success.
Stringing exercises together one after the other with the same piece of kit if known, no rest and not putting said kit down is often known as a complex.
You can do them with dumbbells, barbells and a personal favourite, kettlebells.
Here are three short kettlebell complexes to hit the entire body and build strength, lean mass and strip fat (provided calorie requirements are also correct).
Each complex is done with 2 kettlebells.
– Push Press
Start off with one rep of each, then two, then three, aim to work up to 5 without stopping. 3-5 rounds of this will help create an impressive upper body, increase the weight of the bells by 4kg once you can do 5 rounds of 1-5 unbroken.
– Swing to Pull (pull elbows towards hips)
Reps, sets and progression as above.
– Lunge (any variation of your choice)
– Rack Tip-Toe Walk or Rack Walk
Reps, sets and progression as above.
Now this could be one workout three times per week, several smaller workouts during the day (morning, afternoon, evening) or a short 10-20min workout for each day depending on your commitments and available time to train.
This style of training is one that lends itself well to daily practice (push day, pull day, leg day, repeat works well).
These are by no means the only options, they’re just simple ones to get you started, you’ll find some great complexes in the writing of Dan John.
Give them a go.
It’s safe to say there are some people in the gym who go above and beyond when it comes to pushing through the burn, a true sign of mental toughness.
Density training has humbled many, myself included.
This is a nice little method of training if you’re short on time and have a hectic schedule.
There are several forms of this, the one we are looking it will help enhance the following elements of your fitness:
- Base Strength
- Strength Endurance
- Muscle Mass
- Body Composition (strip fat)
- Mental Strength
Another added benefit is how this style of training will help you save time and even improve your form – I advise you stop a set of form breaks down, even if it fell short, after all, safety comes first and you can always build strength over time, there’s no rush.
Here is what to do:
- Train 2-7 days per week (yep, you can do 7days if you wish, I wouldn’t, but you could)
- Ramp to a top weight and base the density set off of a % of top ramp (50-70% is good) – go lighter than you think at first
- Complete as many reps as possible in the given time limit
- Progression comes in the form of adding weight once you can perform consistent reps without stopping in the time limit
You will be using 5min sets.
Yep, after you’ve warmed up, you do 5min of solid reps with a given exercise, no letting go of the bar, db, kettlebell or kit you’re using, just a brief rest pause in the lockout/rack position.
For this method to work well 2-3 exercise per session are good, any more and you may run into problems. I would also not advise doing this with deadlifts, just train those normally.
Here are some suggestions of movements to use:
- Squat (rest in lock out, goes for front/back squat)
- Press (bench – rest in lockout, overhead – rest in rack position, dips – rest in lockout)
- Pull/Chin Up (rest in dead hang)
- Curls (rest at bottom of curl)
- Farmers Walk/Loaded Carry (good luck finding a rest position that doesn’t involve putting it down)
- Turkish Get Ups – 1 set each arm
The loading will be as above, the time limit will be a nice simple 5min, be sure to note down the reps you achieve. Typically hitting around 35-50 means you’re good to go up in weight, depending on the exercise I’d aim for 50 personally.
The layout of a session might be like this:
- A1 – Ramp on squat to heavy 1-5, drop weight to 60% of top ramp for 1x5min density set
- B1 – Ramp on press to heavy 1-5, drop weight to 60% of top ramp for 1x5min density set
- C1 – Chins 1x5min density set* Optional
Remember to hit the full body over the week of your training.
If you trained 2 days you’d have 3 exercises per day that you can pick from the examples written above.
5min doesn’t seem like a long time, however it will test you both mentally and physically.
There are endless workout options on the interwebs, this one is just one of many however it will give you a nice balance between lifting heavy, getting in your volume and easy planning.
Ideally you will work it as a 3 on 1 off rotation, this is because it makes it easier to track.
You will be using the Heavy-Light-Medium System which gives you a max effort day, a high volume day for pump/restoration and then a moderate volume day with a decent weight.
Here are the rep ranges you’ll be hitting per workout:
- Heavy – 25 reps at 85%+ of 1RM
- Light – 100 reps at 60% of 1RM
- Medium – 50 reps at 70-80% of 1RM
Those are the rep goals you will go for on your main/accessory lifts, you can hit them with what ever rep/set parameters you choose (more on this later) – deadlift is a bit different due to it’s taxing nature at the suggested loads above, the guide is as follows:
- Heavy DL – 6 reps
- Light DL – 24 reps
- Medium DL – 12 reps
You will break the workouts in to A Pull-Push-Legs Split and hit 3 movements per workout, you’ll see why only three shortly.
The rotation of the 3-1 is where you change the rep scheme for the day, here is how it looks based on days:
- Deadlift – Heavy
- Press – Light
- Squat – Medium
- Deadlift – Light
- Press – Medium
- Squat – Heavy
- Deadlift – Medium
- Press – Heavy
- Squat – Light
- Cycle repeats at least once more before potentially changing exercises
As shown this is a 12 day cycle, so you will go through all the rep ranges for each lift within two weeks. If we take DL as the example, the first heavy day might be 200x6x1 and then 12 days later you would add some weight (any amount is good, from a fractional plate to a pair of 2.5kgs, just add some weight) it would be 205x6x1 and so on. The aim is to add a little bit of weight where ever you can.
If we look at the rep goals it begs the question, is that for one lift or all of them?
The answer is all of them for that day. So if you’ve got a 100 rep target that’s what you do on each lift, same goes for 25 and 50 reps – with the deadlift itself being less while it’s accessory movements follow the prescribed rep goal.
Here is how the workouts might look as an example based on the first three days listed above (keep the same movements for at least 2 cycles – 4 weeks – then you can change if you feel the need):
Pull Day: Heavy 25rep goal (6 on DL)
- Deadlift: 6x1x95%
- Bent Over Row: 5x5x85%
- Supinated Chin: 8x3x90%
Push Day: Light 100rep goal
- Close Grip Bench: 10x10x60%
- Overhead DB Press: 10x10x60%
- Dips: 5x20x60%
Leg Day: Medium 50rep goal
- Squat: 10x5x80%
- RDL: 10x5x75%
- Hamstring Curl: 5x10x70%
Get the idea?
All you need do is change the rep goal of the day and hey-presto, you have something easy to follow. Obviously you don’t need to use the example exercises or rep/set schemes above they’re just examples.
The main take away is the concept. Give it a go for 3 months and watch the progress happen.