Got the wall ball down? Here we go with a progression of posterior chain power and explosiveness.
Archive for the ‘complex’ Category
4 rounds of the following
We’re always talking about moving objects through space. Pushing, pulling, dragging, whatever, just move yourself and a load through space to train your body, your machine in a total systemic fashion. So, here’s a couple of examples of that very thing using a sandbag and a TRX. No TRX? Get on it and buy one. It’s one of the best $150 you’ve spent in fitness. But for now, no problem. Pull a couple of grips off the cable cross machine, or take a rope from the garage and go to town.
“Progress is impossible without change…” Geprge Bernard Shaw
Warned you about this. Here it comes. If yo missed the late video posting on Sunday, go back and take a look.
Well, I finally won that fight with YouTube.
There is nothing more functional, nothing more applicable, and nothing SAFER in training than the squat.
End of story. I don’t want to hear it. Scream whatever kind of shearing forces, compressive forces, lower back issues you want to. If you move through your day on two feet on a regular basis, you should be doing some sort of squatting.
You squat every morning getting out of bed, every time you get up from your morning constitutional, get out of the car, up off the subway seat… You squat. Shouldn’t you practice to be better, more efficient and stronger at it? Knee problems, hip issues, lower back problems; there is a variant of the squat that can and actually will help you improve. That having been said, if you have any of those issues, remember, consult a licensed professional before taking on any physically exertive activities. Learn your limitations, how to work with them and get busy improving your strength and mobility.
Pick a sandbag up off the floor. Stand up off a 6” to 12” step repeatedly. Put on a backpack full of books and squat down to touch the floor, stand up, rinse and repeat. Load a bar with your 3 rep maximal load and go to town. Whatever. There is a variant that fits your level in such a way as to challenge your fitness and coordination.
You’re working posture, coordination, legs, hips, back, shoulders, proprioception, balance…The sheer act of walking is a form of reciprocating unilateral squat. So find something, put it on the ground or some place that lends its self to easy loading and PICK IT UP!!
When was the last time you were walking home from the grocery with a nice, evenly loaded, stable and symmetrical load of groceries conveniently loaded across the back of your shoulders? Or when was the last time you carrying your kid through the mall and he/she obligingly sat motionless and efficiently distributed in your arms?
Let’s get into some more partner work. This one is pretty straight forward. Let’s take come “core” conditioning, add in some explosive power, the complexity of throwing and catching weighted objects and the often times unpredictable nature of another human being.
You know, I just had another conversation with a gym goer yesterday. I’ve never seen and don’t know that there exists a better abdominal development movement than a regular old situp. Given that you’re not in a rehab focused program, just get down on the ground, go through the whole movement and teach yourself to do a real situp without sticking your feet under the couch! Grow. and challenge yourself to be strong enough not to pull yourself up with your hip flexors.