Dumbbell Complex Demonstrated by Aj

Aj demonstrates one of his favorite dumbbell complex for strength and conditioning. Two dumbbells, five exercises; Renegade Row, Push Ups, Push Press, Squats, and Curls.

Tags: Conditioning, Strength

Rise Above Down Under

There were a few things in my life that I said I would never do.  One was to get a mobile phone and the other was to be active on social networking sites.  Well I caved on both accounts and while the jury is still out on the mobile phone thing, social networking  has been very fruitful especially because I am able to meet and correspond with some great people from all over the world.

Two of the best trainers whom I have never met in person are Kira Clarke and Brendan Dart.  These two enjoy connecting with other trainers as much as they like training themselves.  I have to thank Kira for helping me hook up with other trainers in the industry who I would, most likely have never met at all.

I sent him a few shirts and Brendan (nipples and all) took one for a test drive up some steep stairs toting along a ton of kettlebells in the process.  Check out the video that Kira calls…

“one of our favorite ‘conditioning’ workouts actually (putting a heap of plates/kettlebells/sandbags etc. at the bottom of some stairs and get it to the top using various lifts) … It also works really well for small groups (ie. put 200kg at the bottom of the stairs and get three people to move it to the top as a team … and put the timer on ”

It is sadistic and comical enjoy!

Also please check out Kira’s site The Pound Online for tons of videos, articles and my favorite; the fitness related comic book “Gruntman and Geek.”

Tags: Conditioning, Kettlebells

Adding Some Strength Circuits into Your Workouts

One training style I have incorporated into my current programs after having success with many of my clients, are the use of strength circuits. I have found these circuits to compliment traditional strength training nicely by:

• · Training muscular endurance (conditioning) that many sports and some jobs require
• · Training movements in a quick and power producing manner (explosive strength)
• · Allowing clients of varying strength levels can all train the same exercises and use different weight
• · Being a great opportunity for adding kettlebell, sandbags, sled drags, and odd object exercises

I generally structure strength circuits by using 5-6 balanced exercises consisting of;

• · Pressing movement
• · Pulling movement
• · Double leg moment
• · Single leg movement
• · Abdominal training

These exercises are set up in stations and done for either reps or time. Obviously you will be using weight that is much less than what you could do in a traditional strength training session.

Here is a very simple sample workout:

Circuit I: Three Rounds

Round 1: 12 reps, Round 2: 10 reps, Rounds 3: 8 reps

K.Bell Sumo DL

Bar Inverted Rows

Abdominal V-Ups

D. Bell Chest Press

D. Bell (Static) Lunge

Standing [Band] Tricep Extensions

Circuit II: Three Rounds Round

1 min Each Round

Jump Rope

K.Bell 2-Arm Swings

Sandbag Cleans

D. Bell Row

Front Plank

D. Bell Curl and Press

This workout is just one of MANY combinations you can come up with for an effective strength circuit program. Try it out, tell me what you think, and tell me about a strength circuit workout you have used.

Tags: circuits, Conditioning, Strength