Plank With Weight Transfer

Plank With Weight Transfer

Start in a solid plank bridge position on elbows and toes with a small weight set outside one of your arms. Without too much body movement, pick up the weight with the close hand and transfer it to the other hand. Reach out and place the weight far outside with the opposite hand. Pause and then repeat by transferring the weight back to the other side. COACH DOS'S FAVORITE 30 30 INTERVAL EXERCISE LIST

Alternating Swing

Hold the kettlebell in one hand and lower to the power position forward, hips back, and forearm in contact with your innerthigh. Swingthe dumbbell usingyour hip extension to drive the weight up. At the highest point of the swing, the kettlebell will feel weightless. At this point, switch hands in midair and immediately lower the weight back to the starting position with the other arm. One repetition is a swing with both arms.

More Complex Tools

In addition to barbells, dumbbells, and kettle-bells, you can also perform complexes with body weight, medicine balls, cables, and even one of my new favorites, suspended rings. Strength coach Frank Addelia is a kettlebell, ropes, and TRX suspension system expert. Once a week we get together to play in what my assistant coach Dan Corbet and I like to call these sessions, the Frank-enstein workouts. The results have been a whole new set of exercises for my cardio strength toolbox. Keep in mind...

It Doesnt Get More Basic Than This

The last method of cardio strength training comes back to good old-fashioned Sprint Training. I know, I know it's a kinder, gentler exercise arena these days, right So what it's tough to beat a good old-fashioned sprint session when it comes to creating that all-important metabolic disturbance. I will talk about all sorts of sprint interval variations, change of direction sprints, and even my chaos sport-speed drills that can be incorporated into some of the best High-Intensity Interval...

Introduction To The Worldfamous Tabata Protocol

From the introduction and the research chapter, you are now pretty familiar with the Tabata Protocol. I want to briefly touch on this protocol since it does fit into the concept of timed intervals. The biggest difference between these Tabatas and the density sessions (and even the 30 30 intervals) that I have described in this chapter is the rest intervals. Tabatas rely on negative rest intervals these are rest periods that are actually shorter than the work intervals. Needless to say, this...

Bulgarian Split Squat

Split Squat With Barbell

With the barbell on your shoulders and behind your neck, elevate your rear foot up onto a bench and split your front foot well out in front of you. Maintain an erect torso and descend into a deep squat, trying to get your rear knee close to the floor. Think of pushing through your heel during this movement. Complete all of your repetitions and then switch legs. y MflN ,t > > iSsh'sTrM - ' V-i-i I - 5 T- nQ i Density training menus Knee-dominant exercises (continued) Place the bar on your...

Overarching Principles And The 6 Pillars Of Nutrition

If you look at the long-term nutrition studies where participants are asked to stick to a particular diet for longer than a 6-month period, you will see that adherence to the diet drops off significantly after 6 months. Why People are busy (you're probably very busy and that is why the quick cardio strength training workouts are so appealing). Your diet needs to be able to function in the background of your life fueling your activities and helping you mold the body you want while not getting in...

Starter Complexes

These are simple combinations that allow you to get used to choosing your loads and determining pace and rest times and so on. These are great if you have no experience with complexes and have not been exposed to interval-style metabolic training. I have prescribed three variations for each level of fitness a barbell, a dumbbell, and a kettlebell complex. Remember that variation is a great key to your success and your psychological well-being. Mix things up and you will be more likely to push...

Overhead Squat

Pistol Squat

Press the kettlebell overhead with the weight resting on the outside of your forearm. With your feet a little wider than hip-width apart, descend into a deep squat while looking up at the weight. Push your hips slightly toward the kettlebell side to allow a slight rotation as you squat. Keep your hips back and your heels flat on the floor throughout the entire movement. Complete all the r p tions on the first side and then move to the other side.

Chaos Agility Intervals

CHAOS agility training is something my friend Jim Liston and I came up with years ago. It's nothing new, just something we noted that was not done nearly enough in sport performance speed training. Simply put, CHAOS drills are what we call open agility drills. These are drills that do not have a set distance before changing direction these drills are driven by visual, verbal, or physical cues. For example, you may start running, then change direction when someone tells you, points, or touches...

Sumo Squat Curl And Press

Squat Sumo

Stand with your feet in the side sumo base position, holding a dumbbell in each hand and hanging at arm's length in front of you. Lower down until the dumbbells touch the floor. As you ascend from the squat, immediately begin curling the weights to your shoulders and then explode them overhead as you near the top of the squat (do a push press). Reverse all the movements to bring the dumbbells back down and into your next squat.

Clean And Press

In the starting power position, pull the kettlebell up and quickly flip the weight over so that it is resting at your shoulder, touching both your deltoid and forearm, with your elbow down. From here, sink your shoulder and hip on that side and forcefully drive the weight overhead. Lower the weight back down to the starting position for the next rep. Complete all repetitions on one side before moving to the other side.

Old School Training

When I think of the next section of cardio strength training, all I can think of is old school. No, not the movie, just the types of exercises you will be performing. Going back to the research done on the Tabata Protocol, we know that performing exercises in a negative rest fashion (rest periods that are shorter than the work periods) is very difficult. Due to the intensity of these exercises, I normally recommend doing them using only body weight as resistance. If I do prescribe a load, it...

Advanced Complexes

This is truly the big leagues here, folks. The volumes are very high so even a very light weight will result in quite a bit of work being accomplished each and every set. Hopefully you have worked your way up to these killer complexes and now can perform them using the weekly progression shown on the opposite page. I find kettlebells to be exceptional for training aerobic and anaerobic energy systems concurrently. The basic lifts such as clean and jerk and snatch are full-body, multiplanar...

Kettlebell Alternating Swing

Coaching Points For Kettlebell Swing

Hold the kettlebell in one hand and lower to the power position with your shoulders forward, hips back, and forearm in contact with your inner thigh. Swing the dumbbell using your hip extension to drive the weight up. At the highest point of the swing the weight will feel weightless at this point switch hands in midair and immediately decelerate the weight back to the starting position with the other arm. One repetition is a swing with both arms.

Kettlebell Sumo Jump Squat

Hold the kettlebell in front of you at arm's length with feet in the wide sumo-style base. Lower the weight to the floor as you bend your knees and lower your hips with your torso tall. Explode up off the ground and absorb the load all the way back down to repeat for your next repetition. TIMED SETS WITH o SECONDS WORK 20 SECONDS REST

The King Of Cardio Strength Training

What was going on in the story above, you ask Well, I was getting ready to start my complex workout for the day. Three sets of 10 repetitions of a series of eight exercise movements all performed in a back-to-back fashion, 80 repetitions per set, 90 seconds' rest between sets. The previous scenario happens every single time I am getting ready to perform any complex workout. Even the fact that I will be actually working for a mere 6 minutes total in this session doesn't soothe my mind. The...

Trx Or Suspended Ring Squat Jumps

Squat Jumps

Stand holding the rings out in front of you with your arms extended. Move your feet slightly in front of you and lean back so that your weight is pulling on the rings. Squat deep and jump as high as possible as you simultaneously pull downward with your hands to help facilitate a greater jump. As you descend, offset your weight with your arms and sink back down into your next squat jump. You should almost be jumping in an arclike movement pattern due to the rings acting as an anchor.

Standing Barbell Antirotation

A barbell with a handle bar attachment works best on this exercise, but you can also perform this exercise without the attachment. Holding the bar high either on the handles or by grasping the end of the bar, keep your body tall and your core tight with your knees slightly bent. Let your arms rotate to one side as if you are trying to draw a large circle with the tip of the bar. Move as far as possible without letting your core collapse before repeating in the opposite direction.

Cable Woodchop High To

High Low Cable Woodchop

Hold a single handle or rope attachment with both hands using a high cable position. Reach up so that your arms are fully extended and shoulders are facing the weight stack. Forcefully pull the load as you rotate your shoulders and turn your hips and shoulders away from the weight stack. Repeat on one side for specified number of reps then switch to the opposite side. Be sure to pivot your back foot to facilitate as much range of motion as possible, and look down and reach to the floor at the...

Density Exercise Menu

The density menu has five categories Explosive, Knee Dominant, Upper Body Push, Upper Body Pull, and Core. The knee-dominant, upper-body-push, and upper-body-pull exercises are fairly clear cut when it comes to how much weight you're using. With the explosive exercise, you really want to choose something that is taxing to complete for 8 reps, but not taxing to the point where your form or ability to generate substantial power is compromised. The core exercise works best with something that...

Hang Clean

In the power hang position, extend and shrug the weight upward while finishing with a pulling of your arms, trying to move the weight toward your chin. At the high point of the pull, rotate your elbows under and around the bar and catch the weight at your shoulders as you drop into short quarter-squat position.

Seated Pause Box Jump

Sit on a bench facing a sturdy box and place your hands behind your head or across your shoulders. After sitting for a few seconds, jump up as fast as possible without rolling forward and land on top of the box. Step down and sit back on the bench to get ready for your next rep. You can make this exercise more difficult by lowering your sitting position using a smaller bench step or even sitting on a medicine ball. In addition, you can hold weights on your shoulders or wear a weighted vest.