Straight to the Bar - Blogs

Six Things Your Training Should Include

CSmith724 — Sat, 04 Jul 2009 01:21:16 GMT

Six Things Your Training Should Have (If It Doesn�t Already)

Everyone has a different training program. There is no magic program out there that will work universally. There are, however, training principles that anyone can use to create a successful program. Most people who are involved in strength training know the basics: the overload principle, the plateau effect, specificity and so on. There is only so far that these basics will take you, however. Here are six things that your training should include to help take you to the next level.

Suspension Training

Suspension training is a great addition to any training program. It�s a great way to include body weight exercises in your training, and allows maximum variety. With a pair of rings or any other suspension training tool you can do almost any exercise you can think of, and are limited only by your own creativity. In addition to bringing some great variety, suspension training is an awesome workout. The unstable nature of suspension training means it enables maximum muscle and motor unit recruitment since your body needs to utilize every available resource to stabilize your movement. If you don�t believe me, try some ring dips and compare them to dips on stable parallel bars.

Unilateral Training

Think of an exercise you regularly perform in your training. Chances are that it is a bilateral exercise (i.e. one that uses both sides simultaneously). Chest presses, military presses, squats, deadlifts�the list goes on. Many common exercises are performed bilaterally; it�s just the way we think to do them. The idea here is that pretty much any exercise can be performed in a unilateral way. Unilateral training engages the body in a way that requires it to stabilize itself due to the off balance loading. Also, since almost everyone has one side which is dominant over the other, it�s a great way to work out imbalances between the two sides. Try unilateral military presses or a one-legged deadlift and you�ll know what I�m talking about.

Plyometrics

Any athlete can benefit from the ability to produce more power. Plyometrics are an excellent addition to any training program, whether for an athlete or just someone looking for a good workout. Since plyometrics require the generation of great force, they tax the body in a way that regular exercises fail to do. They develop maximum power and many plyometrics exercises are done against your own body weight, so they require no equipment to perform. Try super-setting a normal resistance exercise with a plyometrics variant (e.g. squat and jump squats, bench press with plyometrics pushups) and you�ll see why plyometrics are something your training needs.

Core Training

First off, core training does not equate to ab training. Many people hear the word core and immediately think that it means abs. Your abs are only part of your core, and should be trained accordingly. Core training does not mean endless crunches. Depending on who you are talking to, the definition of �core� can vary. Generally, however, your core is your whole midsection and trunk: abdominals, hips, back, obliques and so on. Anything that taxes these muscle groups can be considered core training. Often, people neglect core training, or have such a narrow definition of it (read: abs) that they fail to train their core effectively. Next time you do some core training, be creative. Instead of just doing set after set of crunches, throw in some windmills, Russian twists, planks and so on. Remember, you can train your core while you train other muscle groups as well. A front squat is a great core exercise. So is the kettlebell swing. Start treating your core like you would any other muscle group and watch the benefits that it can bring to your training and performance.

A Partner

Having a training partner is a tricky thing. Many people (the author included) prefer to workout alone. However, even I enjoy having a partner once in a while. There are loads of benefits to working with a partner. First of all, when you train with a partner, you have someone there to motivate you in a way that you cannot motivate yourself. A partner will often push you to lift that heavier weight, hit that extra rep or try one more set. This can be a great thing if you are having an off day and just don�t feel like going that extra bit. The other great benefit of a partner is having someone there to call �bullshit�. If you have a good training partner, they should be able to tell you when you�re form was bad, you cheated too much or just in general failed to do what you should have done. This can be a great motivational tool and can be invaluable to have when training.

Variety

Variety is the number one thing that anyone�s training needs. Change your program! Lots of people out there perform the same kinds of workouts day-in day-out, month after month, year after year, and then wonder why they haven�t made any progress. Try something different! Ever tried only bodyweight drills for a few weeks? Metabolic conditioning? Power lifting? Even something as little as performing a different training split can have huge impacts on your progress. Your body will adapt to a given stimulus fairly quickly, and if you do not provide new stimuli often, your progress will grow stagnant and will cease to be progress at all. Don�t be afraid to try something completely different from what you�re doing. It may seem a little weird at first, but eventually you will get comfortable not only with the new change, but with making changes in general. Once you do that, you�re well on your way to reaching new levels of progress.

I could easily have included any number of other things that your training should include, but eventually it just becomes a list of different training tools and methods. The above six items are basic things that I feel are essential to a successful training program. I�m sure plenty of people will ask why I didn�t include this or that. What? No kettlebells or strongman training? What about grip work? The list goes on and on. The bottom line is that if you�re serious about reaching your goals (and constantly have new ones) you need to try new things. �Variety� is the final point in this article, but it�s also the most important. There is no perfect training program for anyone; no single program or tool is going to magically make you reach your goals. Any time you reach a goal, it means you�ve adapted to something in order to get there, and it�s time to challenge yourself to adapt again! Keep challenging yourself and your training can take you anywhere.

- Chris Smith

July 3rd

thefightgeek — Fri, 03 Jul 2009 10:50:53 GMT

Morning Session

Warm-up

Shoulder Mobility
Scap pushups, pullups & rows

Primary Lifts
Deadlifts: 5 x 5

Trunk Circuit (alternating between static & other)
Planks (front and sides): 3 x 1min
Banded woodchoppers (L & R): 2 x 1min
Hanging knee raises: 1 min

Cool-down

How are you feeling?
Sparkling! :D 8/10

Afternoon Session

Aerobic / Fat-loss
Warm-up walk x 15 min
Low intensity bush run x 30 min (including 2 higher intensity 3 min stair runs)
Cool-down walk x 15 min

How are you feeling?
Cruisy! :cool: 8/10

Finished my training program today! Lost some lard, kept most of my strength, improved my conditioning and reinforced my basic technique. I'm chuffed :)

Gonna take a few days rest. My next training session will be IN THAILAND :cool:

Are Your Vitamins Poisoning You?

MarkFu — Thu, 02 Jul 2009 16:20:06 GMT

Here is a new article from Ori Hofmekler of "Warrior Diet" and "The Anti-Estrogenic Diet" fame.

http://mkonen.com/bblog/people/are-y...poisoning-you/

July 2nd

thefightgeek — Thu, 02 Jul 2009 07:06:21 GMT

Morning Session

Warm-up

Hip Mobility
Forward & backwards step-overs
Sideways over-unders

Shoulder Mobility
Band pull-aparts

Circuit A (10 min)
2 KB step ups
2 KB renegade rows
2 KB shoulder press

Sparring
5 x 2 min rounds

Circuit B (10 min)
Bodyweight Deadlifts
Olympic Ring Chin-ups
Pushups

Cool-down

How are you feeling?
Heroic! :rolleyes: 8/10

Afternoon Session

Aerobic / Fat-loss
Warm-up walk x 15 min
Low intensity bush run x 30 min (including 2 higher intensity 3 min stair runs)
Cool-down walk x 15 min

Recovery x 20 min
Myofascial release (Theracane)
Shoulder stretches (Rotater)
Yoga poses

How are you feeling?
Well-endowed :eek: 8/10

Snatch Program - Week 2 Day 3

Josh Hanagarne — Wed, 01 Jul 2009 15:45:47 GMT

Just did 80 easy snatches with the 24kg, switching hands every 7 reps.

July 1st

thefightgeek — Wed, 01 Jul 2009 03:39:44 GMT

*Skipped training yesterday ... Had to do some 'organizing' stuff for Thailand trip.

Morning Session

Afternoon Session

Clinch
Warm-up walk x 15 min
Live clinch (with belly-pad): 5 x 2 min

Recovery x 20 min
Myofascial release (Theracane)
Shoulder stretches (Rotater)
Yoga poses

How are you feeling?
In Control! :eek: 8/10

Snatch Program - Week 2, Day 2: Doubles

Josh Hanagarne — Tue, 30 Jun 2009 18:17:45 GMT

Warmup = armbars, waiters walks, suitcase carries, a few light goblet squats, and 1 TGU/side with the 16kg.

Snatches with 24kg doubles = 4 sets of 3 = 12
I am still setting them on the ground and regrouping before each snatch, but I never wait more than 5 seconds.

snatches with 32kg = 5/arm = 10

Felt very strong today. This is the light volume week (400 total including Friday's test) so I'm quitting while I still feel tough.

Snatch program - Week 2, Day 1

Josh Hanagarne — Tue, 30 Jun 2009 00:26:45 GMT

Lighter volume this week. Only shooting for 400 including the test.

tonight I did 100 easy snatches with the 24kg only resting once for about 5 seconds.

June 29th

thefightgeek — Mon, 29 Jun 2009 08:01:33 GMT

Morning Session

Warm-up

Hip Mobility
Forward & backwards step-overs
Sideways over-unders

Shoulder Mobility
Scap pushups, pullups & rows

Primary Lifts
squats: 5 x 5

Trunk Circuit (alternating between static & other)
Planks (front and sides): 3 x 1min
Banded woodchoppers (L & R): 2 x 1min
Hanging knee raises: 1 min

Pad work
Basic techniques: 5 x 2 min (30 sec rest)

Cool-down

How are you feeling?
Durable! :D 7/10

Afternoon Session

Beginning Bender's Program

bencrush — Sun, 28 Jun 2009 06:48:06 GMT

This is a beginning bender's program that I originally wrote for the Diesel Crew last year, but it is equally useful now as it was then.

It is a flexible program that will allow any strength level to plug in their best bend and strengths and weaknesses - and have a ready-made bending program they can get started on.

It is an 8-week program - but it can easily be extended to any length of time - as long as the motivation stays high it'll continue yielding great benefits.

To those who use it and make good gains, please let me know since I always like to hear stories of big gains - especially if it's breaking through a longstanding plateau.

Hope you enjoy! I've got a bunch more programs kicking around that've helped some guys climb to the elite levels of bending.

Attached Files

My Diesel Crew Beginner Bender's Article (2-14-08).pdf (40.3 KB, 104 views)

Snatch Program - Week 1 Day 4: 10 Minute Test

Josh Hanagarne — Sat, 27 Jun 2009 02:49:28 GMT

Arm bars and TGUs to warm up.

180 snatches in 10 minutes with the 24kg. That's a big PR, by nearly 20 snatches.

I've got the next couple of days off, then next week is a lower volume week I'm looking forward to.

I'll test again next Friday and will hit 200.

June 26th

thefightgeek — Fri, 26 Jun 2009 06:04:04 GMT

*Skipped training yesterday ... Not enough time & training partners are dropping like flies :(

Morning Session

Warm-up

Hip Mobility
Forward & backwards step-overs
Sideways over-unders

Shoulder Mobility
Scap pushups, pullups & rows

Primary Lifts
Deadlift: 5 x 5

Trunk Circuit (alternating between static & other)
Planks (front and sides): 3 x 1min
Banded woodchoppers (L & R): 2 x 1min
Hanging knee raises: 1 min

Pad work
Medium round kicks: 5 x 3 min

Cool-down

How are you feeling?
Pleased! :cool: 7/10

Afternoon Session

Clinch
Warm-up walk x 15 min
Live clinch (with belly-pad): 5 x 3 min

Recovery x 20 min
Myofascial release (Theracane)
Shoulder stretches (Rotater)
Yoga poses

How are you feeling?
STRONG! :rolleyes: 9/10

Snatch progam - week one day 3

Josh Hanagarne — Fri, 26 Jun 2009 01:54:40 GMT

Volume is catching up with me.

tonight I did a bunch of snatches with the 48 kilo bell, then some doubles with two 24kgs.

Then I banged out 95 snatches with the 24kg in a sprint.

I'll test either tomorrow or Saturday.

June 24th

thefightgeek — Wed, 24 Jun 2009 08:25:33 GMT

Morning Session

Warm-up

Hip Mobility
Forward & backwards step-overs
Sideways over-unders

Shoulder Mobility
Scap pushups, pullups & rows

Primary Lifts
Bench: 5 x 5

Trunk Circuit (alternating between static & other)
Planks (front and sides): 3 x 1min
Banded woodchoppers (L & R): 2 x 1min
Hanging knee raises: 1 min

Pad work
Combos: 5 min (30 sec rest)
Combos & punch blasts (LRLR): 4 min (30 sec rest)
Combos & knee blasts (LRLR): 3 min (30 sec rest)
Combos & kick blasts (LRLR): 2 min (30 sec rest)
Punch, knee & kick blasts: 1 min (30 sec rest)

Cool-down

How are you feeling?
Toasty! :cool: 8/10

Afternoon Session

4 Week Snatch Program Day 2 - some light doubles

Josh Hanagarne — Tue, 23 Jun 2009 18:36:57 GMT

Z
Arm bars
Hip flexor stretches

snatches with double 16kgs = 40

Snatches (one kb) with 24kg, 10 at the top of every minute for 10 rounds. Total of 107 (got interrupted during that first set of 10 and started over after 7)

so including doubles and single KB snatching, total of 147 snatches.