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Author Topic: Strength and Power suggestions  (Read 16746 times)

Offline BigKhanz

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Strength and Power suggestions
« on: May 15, 2008, 11:34:17 AM »
I'm doing a strength and power workout today and am looking for any suggestions for a little variety. I'm especially open to anything that can help with intensity and explosive power!

And take into consideration that I wear a weight vest AT ALL TIMES in the gym, I have no time constraints what so ever, and I'm borderline insane...

I'm starting with

12min hill intervals(treadmill)
12min hill intervals(bike)
12min rowing machine
all at moderate intensity

stage one (strength):

2x6 and  2x10 asymmetrical incline presses with 120lbs and 75lbs respectively (I hold a 10lb dumbbell for balance)
5x6 120lb 1 arm dumbell rows
5x15 overhead kettlebell punch (explosive movement)

and 5 jumps squats between each set (14 sets)

stage two (power):

5 quad-sets of

10 pull-ups
10 (each side) of asymmetrical medicine ball pushups
10 kettlebell swings
5 box jumps holding kettlebell

1min rest between sets.

cardio:

my "God Doesn't Love Me" run (30min intense hill run at 15degrees in weight vest and hold the kettlebell)

I do this workout every other week, and I've had amazing results with this workout, but I want some variety before I become stagnant. :D

BigKhanz


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Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #1 on: May 15, 2008, 07:54:46 PM »
Power:
- Thrusters (http://www.crossfit.com/cf-info/excercise.html#Exer)
- Plyometric Depth Pushups (spring from the ground onto 2 medicine balls or platforms, see video below).
- Clap Pullups
- Clean & Jerk

A couple of the exercises in this video might be of interest; http://www.cavemanpower.com/videos/Fun_with_Exercise/

Strength:
- Deadlifts!
- Front Squats
- Handstand Pushups (I love/hate them)

Gee... there's so much more to add, let's keep this thread going.
"Be true to your biology"

Offline BigKhanz

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Re: Strength and Power suggestions
« Reply #2 on: May 15, 2008, 08:21:38 PM »
OMG :D
I can't wait to try the thrusters and the alternating medicineball/manmaker push-up thingy!!! What is that called? Im seriously thinking about heading up there now!!!! Thats the stuff I'm talking about!

I haven't done plyo pull-ups in a LONG time.

Im gonna give the plyo depth pushups a go. But I'm usually a big fan of Smith machine Plyo Bench press. It's pretty advanced for most people but being able to throw the bar straight up in a controlled manner, at different angles, and different weights is an excellent workout.

Im leary about heavy deadlifts and squats because of my tendency to gain HUGE amounts of muscle quikely , especially in the legs, at the cost of flexiblity
Thats why I do so much of the jump and power squats, or tire flips.

And I find myself often trying to hold on longer then an opponent when grappling, any thoughts on isometrics?
Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #3 on: May 15, 2008, 08:36:12 PM »
And I find myself often trying to hold on longer then an opponent when grappling, any thoughts on isometrics?

Yep, but gotta run out the door now... for a job interview. haha

I'll be back later to expand on this excellent thread.
"Be true to your biology"

Offline BigKhanz

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Re: Strength and Power suggestions
« Reply #4 on: May 15, 2008, 08:38:44 PM »
Looking forward to it.
Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #5 on: May 28, 2008, 09:39:03 AM »
Isometrics... I like to:

  • hang off some Olympic rings/Monkey Bars/Rope, especially with one arm.
  • Farmer Walks & Waiter Walks
  • Hold a half-squat position
  • Holding a handstand on unstable ground Eg Medicine Balls or other awkward platforms

I also like the idea of yelling STOP during a isotonic exercise Eg. holding a Kettlebell or other weight static for as long as possible in the middle of a contraction - it's a great way to annoy the crap out of your training partner too.

"Be true to your biology"

Offline Kalifornian

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Re: Strength and Power suggestions
« Reply #6 on: May 30, 2008, 11:27:07 AM »
I'm a deadlift freak myself and here is one I came up with that is a pretty decent cardio killer
400m
225lbs(or whatever is 70%-80% max)x10
400m
225lbs(or whatever is 70%-80% max)x10
400m
225lbs(or whatever is 70%-80% max)x10
400m
225lbs(or whatever is 70%-80% max)x10

Adjust as needed to give you those nice little sparklies in your eyes when your done.  This is for time so you can do it once a week and push yourself harder each time to improve your time.  Also good if you have a workout partner for a good little competition.

Offline BigKhanz

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Re: Strength and Power suggestions
« Reply #7 on: May 30, 2008, 02:48:15 PM »
yesterdays strength and power workout: I went for volume, not weight and I had all day (I love this job!). Also note that I've just been sitting in a hot tub most off the day because I'm VERY sore. This kind of workout I only do every 2-3wks, just like my 100,000lb pull-up/dip routine.

warm-up:
Slow pace lap swimming for 10min
Ballistic stretching in the swimming pool. Static stretches decrease over all strength when done before the workout.
superset of 25 pull ups-50 push ups-10 jump squats

phase one:
2x10 & 4x5 clean high-pull of 225lb and 315lb respectively
10 snatch at 135lb
5 snatch at 225lb
2x10 clean and jerk at 225lb
3x4 clean at 315lb
10 supersets of 5 overhead squat at 135lb and low box jump
30 min rest

phase two:
3x10 stiff leg dumbbell deadlift on wobble board with 80lb dumbbells (very tough on the core)
10x10 & 10x3 stiff leg deadlift at 225lb and 405lb
12x4 deadlift 405lb (threw up half way thru) also had 1 285lb clean & jerk to prove a point in here
mixed in about 10 sets of plyo pull-ups through out this phase
20min rest 20min slow walk on treadmill 20min very light on stationary bike

phase three:
5x12 on dip machine with the stack(330lb)
2x10 each (8set sets total) isolateral wide-chest press 2 plates (90lb) each side, 3 plates (135lb) each side, 4 plates (180lb) each side, 2 plates (90lb) each side
3x8 pullovers 100lb dumbell
3 supersets of 10 plyo box pushups and 10 prone medicine ball throws

threw up again, then 45min in the hot tub and skipped my jiu-jitsu class!!! my next fight isn't until this winter and it's not yet summer, but the more I sweat in the gym, the less I'll bleed in the cage! >:(
Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #8 on: June 02, 2008, 07:13:45 PM »
@BK Your workouts would kill an ordinary man  :D

And by the way... what is the 100,000lb pull-up/dip routine? That sounds like fun!

@Kalifornian That looks like an excellent workout, i'll give it a go.
"Be true to your biology"

Offline BigKhanz

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Re: Strength and Power suggestions
« Reply #9 on: June 02, 2008, 07:42:53 PM »
Quote
@BK Your workouts would kill an ordinary man
I felt like I'ld been hit by a truck for two days!!!

Quote
And by the way... what is the 100,000lb pull-up/dip routine? That sounds like fun!
It's a little different depending on body weight. Because Im around 260lbs it goes like this

10min VERY SLOW row machine to warm up
100 weighted Pull-ups (any grip) in 10min. 260lb + 20lb weight vest x 100 = 28,000lbs
5min rest
100 weighted Dips in 20 min. 260lb + 20lb weight vest x 100 = 28,000lbs
20min moderate cardio
100 reps on the dip machine with the Stack (330lbs on ours) in 15min 330lbs x 100 = 33,000
5min rest
50 body weight Pull-ups in 10min. 50 x 260lbs = 13,000

total= 102,000lbs

Add more reps for less weight and feel free to use any method to get the reps needed, like jumping into the pull-ups or doing assisted dips. I use as much "body english" as I can. All that matters is total weight/volume

Quote
Isometrics... I like to:
I broke out they 1/3 filled keg, bear hugged it, and went for a walk...
Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #10 on: June 02, 2008, 07:48:31 PM »
Me and my training partner are taking a week off from intense training after tonight - in order to let our bodies regenerate a few million cells  ;)

So I might have a go at the "100,000lb" workout, it seems like a nice way to end things before a break.  (and I use the word "nice" with the utmost irony)
"Be true to your biology"

Offline HelderLuis

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Re: Strength and Power suggestions
« Reply #11 on: June 14, 2008, 08:20:29 AM »
Your workout seems really tough, i love to train short and heavy, always low reps. I was training 2 times a week full body, and it was like this:

day one

clean and press 5x 3-6
incline press      5x 3-5
chin ups            5x3-5 (with weights)
front squat        5x6

day two

snatch                   5x 3-6
overhead press      5x 3-5
dumbell rows         5x5-6
overhead squat      5x6
romanian deadlift   5x5

Cardio was done in different days 2/3 times a week, HIIT. One day was sprints and another rope jumping.

I got a little tired of the gym and so i started to train outside, and now alternate things

Right now i do cardio and resistance training all in the same day

Push ups with my feet inclined, i still can't do the handstand presses, i'm getting there:)
chins ups or pull ups in many different ways
jump squats, sprints in stairs

I always try to make things harder each workout, i change positions, i change tempos and i'm really enjoying training with my body as the weight, i've been reading about gymnastics and the way they train for strength and i'll be adding exercises, belive me they're hard to do.

For cardio i still do sprints and rope jumping, always interval training.

Next month i'm back in the gym



Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #12 on: June 15, 2008, 04:37:47 AM »
I always try to make things harder each workout, i change positions, i change tempos and i'm really enjoying training with my body as the weight, i've been reading about gymnastics and the way they train for strength and i'll be adding exercises, belive me they're hard to do.

I love your approach i.e. variety and outdoor training.

Try some Olympic Rings... they are incredibly humbling.  Also, I like what Crossfit have to say about their methodology; train like a Weight Lifter, Sprinter and Gymnast... it's probably one of the closest thing i've seen to being true to your biology/physiology in a workout program (when compared to other world famous fitness programs).

BigKhanz and yourself seem to be embracing the spirit of that, and so am I  ;D
"Be true to your biology"

Offline BigKhanz

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Re: Strength and Power suggestions
« Reply #13 on: June 15, 2008, 08:14:49 AM »
Quote
train like a Weight Lifter, Sprinter and Gymnast... it's probably one of the closest thing i've seen to being true to your biology/physiology in a workout program (when compared to other world famous fitness programs).

Train like a fighter... And everything will fall into place!
Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...

Offline HelderLuis

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Re: Strength and Power suggestions
« Reply #14 on: June 18, 2008, 03:11:36 PM »
Matt i just love to train outdoors, i would love to train with rings, but i have no acess to them, they demand huge strength. I agree with what you said, train like a weight lifter, a sprinter and a gymnast.

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #15 on: June 24, 2008, 05:40:12 PM »
Train like a fighter... And everything will fall into place!

I absolutely agree.
"Be true to your biology"

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #16 on: June 24, 2008, 05:40:52 PM »
i would love to train with rings, but i have no acess to them, they demand huge strength.

Do yourself a favour and find some  ;)
"Be true to your biology"

Offline HelderLuis

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Re: Strength and Power suggestions
« Reply #17 on: June 25, 2008, 08:28:21 AM »
I'll try, but it won't be easy, i'll check in parks near my house to see if i can find

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #18 on: June 25, 2008, 08:43:39 AM »
I'll try, but it won't be easy, i'll check in parks near my house to see if i can find

I bought these: http://www.ringtraining.com/

I got them through an Australian reseller for about $120 (after postage).  You could make your own of course... but I wanted some that I could use for clients.
"Be true to your biology"

Offline BigKhanz

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Re: Strength and Power suggestions
« Reply #19 on: June 25, 2008, 12:44:01 PM »
Whenever I cant get my hands on rings or before I could use them, I would wrap a towel over the pull up bar. Now when ever I travel I'll either hang one up, or tie one around and use it like I would a ring.

I travel so much that Im always having to improvise like that.
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Offline HelderLuis

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Re: Strength and Power suggestions
« Reply #20 on: June 25, 2008, 04:33:50 PM »
Thanks for the tip Matt

BigKhanz that's a great idea, the towel over the pull up bar,improvising can be a temporary solution

Offline Matt Emery

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Re: Strength and Power suggestions
« Reply #21 on: June 26, 2008, 01:02:28 AM »
Thanks for the tip Matt

BigKhanz that's a great idea, the towel over the pull up bar,improvising can be a temporary solution

It will also (greatly) improve your grip strength.

A towel is also a good substitute for rope climbing exercises.
"Be true to your biology"