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09/02/2021

The Pallof Press has long been the staple for anti-rotation core work in any training program worth its salt!

Here are a few variations to mix in for variety as well as a slightly different training effect.

The first one and perhaps the most difficult of the three is what I call the pallof vertical raises.

This movement incorporates not just anti-rotation, but also some anti-side flexion at the top as well.

The next one is what I call Pallof Circles.

The constant tension makes this much more difficult than the standard Pallof Press.

Plus the constant movements force your core to accommodate different movement patterns throughout.

The last one is the simplest and is just a straight up Isometric hold to increase overall tension.

Enjoy!

09/02/2021

IG Reels repost

08/29/2021

My Instagram Reels apparently don’t post to Facebook, so here ya go!

Here is a nice Quad finisher for your next lower body day:

Load up an EZ curl bar, front rack it, and go to town!

-> Front Rack Forward Lunge
-> Front Rack Reverse Lunge
-> Front Rack Squat (double reps)

I started with a light set of 9 reps each at 72 lb bar weight.

Followed that up with a build up set of 6 reps each at 102 lb bar weight.

And finished it up with a top end set (seen above) at 122 bar weight.

Have fun, thank me later... or get even later... your choice!

08/29/2021

My Instagram Reels apparently don’t post to Facebook, so here ya go!

The banded dynamic effort bench press is a great upper body exercise to build the velocity side of your pressing power.

Bar speed is key here.

Too much weight and you'll end up with more of a force based exercise rather than a velocity based exercise.

Save the heavier weights for your max effort training days.

The bands are also a useful tool that accelerate the eccentric phase of the lift potentially translating into a more powerful concentric phase (assuming the weight is appropriate).

Be careful not to add too much band tension.

Rep schemes for dynamic effort days are generally a higher number of sets, each having only a few reps.

This way you maintain your optimal bar speed to develop the velocity end of the power spectrum.

Here is how I organize it.

First some warm-up sets, then:

Week 1 - 7 Sets of 4 reps (28 Reps) @ ~50-55%
Week 2 - 7 Sets of 4 reps (28 Reps) @ ~55-60%
Week 3 - 8 Sets of 3 reps (24 Reps) @ ~60-65%
Week 4 - 10 Sets of 2 reps (20 Reps) @ ~65-70%

Try it out and let me know how it goes!

08/22/2021

Here is a good all around shoulder series to start your upper or full body workout.

We start with the Viking Press - I start really light for a set of 20 or so and then work my way up to a heavy set of 10-12.

This isn't my primary pressing exercise of the day so I don't get too carried away.

Then I follow this up with a Supine Band Lateral Raise and a Prone Rear Delt Flye to hit the rest of the shoulders.

For these two exercises I incorporated a particularly heinous rep modifier that I like to call "quad" drop sets.

This is essentially the same base exercise with four (hence, quad) mini variations that are ordered from harrowing to slightly unpleasant.

The catch is the time under tension absolutely destroys you by the end when you're doing the easiest variation.

Which is okay on relatively safe exercises like these.

Try it out and let me know how you like it!

08/19/2021

Finally, some lower body training content due to the heckling in my DMs only posting upper body exercises.

Here is the C-Series that I finished up my lower/core workout with today.

First up was a Rear Foot Elevated Split Squat with a neutral shin angle.

It is an excellent unilateral exercise, and by keeping the shin angle neutral (straight up and down) it allows you to hit more glutes and hamstrings on what would normally be a quad dominant exercise.

It's a great change up, especially if you had a heavy quad dominant day (which I did).

I followed that up with some Straight Leg Calf extensions with an ISO hold. Mostly because I already had all of the vests and extra weight on and wanted to get some calf work.

Then I finished the series with a Hamstring Roller Leg Curl. If you don't have one of these I highly recommend it!

It's a pretty low cost piece of equipment that you can do a lot of stuff with and lights up the hammies like no other!

08/15/2021

Chin-ups.... For most, chin-ups bring back dreaded memories of middle school physical fitness tests where most people quickly fall from the bar and a talented few are able to squeeze out a few reps of glory!

Despite what you think, it doesn't have to be that way.

And even if you can already do full chins, here is a better way to attack it.

Most people hop on the bar and don't really take into account how much their body weight plays into their performance.

Unlike push-up, chin-ups require you to move your entire body weight on the very first rep of the very first set.

For instance, I weigh ~190 lbs... It would be ridiculous for me to walk right into the gym and throw 190 lbs on the bench press and go to town with no warm-ups.

Even the Bro-est of Bros start with 135 lbs on the bar for their chest day, but they don't take that same approach when they do chin-ups.

I like to start my chin-ups with a few warm-up sets with assistance from a thick orange band (About 1 inch wide) which takes off about 60 lbs making my total resistance effectively 130 lbs.

**For those in "the-know" I know it is accommodating resistance and doesn't take off the 60lbs throughout the whole movement, I don't care, it still achieves what I want it to. **

My second set I drop down to a skinny green band (about 1/2 inch wide) which takes off about 30 lbs making my total resistance effectively 160 lbs.

From there, I start my working sets at body weight (190 lbs) and eventually progress by increasing weight for lower rep working sets like you would do for most exercises that you train to get stronger on.

Last set was 190 BW + 10lb vest and 2x15lb chains total ~230lbs for 6-8 (rough) reps.

If you can't do BW chin-ups just stick to assisted reps and slowly strip away the resistance as you progress.

Hope this helps someone achieve lifelong redemption from middle school...

Here is the link to good band: https://amzn.to/2VU2mHw

The ones I used are equivalent to the #3 Purple and #1 Red.

08/13/2021

Been a while... oops...

Anyway, all of the college kids are heading back to school which means I have breathing room in my training schedule enough to workout more and MAYBE even start posting more often to social media!

That said, here is one of my most recent favorites that I have been running in my training blocks.

I call these Double Band, YWT Reps (I'm sure you can figure out why).

They are a great upper body warm-up exercise to get the rear delts and upper back primed and prepped to start the upper body workout of your dreams!

I generally like doing them early in the workout for about 2-3 sets of 10-15 reps depending on the overall training volume of the block.

This is also a great At-Home/Travel Exercise if you have a door anchor.

Here is a link to a door anchor: https://amzn.to/3CGKikR

Here is a link to pick up some band if like home workouts or travel a lot: https://amzn.to/2UialO8

Also if you want more exercises checkout/subscribe to my YouTube Channel where I've posted TONS of exercises over the years.

https://www.youtube.com/channel/UCDJYCAaQJ4nc9nsHMjuBtkw

First comes in with a way better tan than me (which is pretty much anyone at this point) and then afterwards, thanks me...
07/14/2020

First comes in with a way better tan than me (which is pretty much anyone at this point) and then afterwards, thanks me for the “cute” workout.

🤔 Not sure how to feel about it...

Happy Easter everyone!Today we have Core and Conditioning 2 💪You can find the demo videos here:https://www.instagram.com...
04/12/2020

Happy Easter everyone!

Today we have Core and Conditioning 2 💪

You can find the demo videos here:

https://www.instagram.com/p/B-41bPsjEod/

This is again, one giant, timed series.

It's short, sweet and effective.

If you don't have a Med Ball, find some type of weighted implement ranging from 6-20 lbs based on your strength levels.

A1. Med Ball Atlas - Non-Dominant Side

A2. Lateral Bounds / Lateral Drives
* If you're new to lateral movement or lateral plyometrics, please take this one slow or tone it down to the Lateral Drives version.

A3. Med Ball Atlas - Dominant Side

A4. McGill Crunch - Non-Dominant Side

A5. Body Curl-up

A6. McGill Crunch - Dominant Side
All six exercises are done for time and the only break is the allotted time in-between sets.

Week 1 & 2 - 4 Sets of 30s ON - 15s OFF (18:00 Total Time)

Week 3 - 5 Sets of 30s ON - 15s OFF (22:30Total Time)

Week 4 - 6 Sets of 30s ON - 15s OFF (27:00 Total Time)

If you're not in as good of shape, you can add a minute (or whatever you need to not pass out while still pushing yourself) to the end of each round (1 round being 1 set of each exercise). Hope this helps, DM if you have questions...

As promised here is the 2nd Lower Body Workout for this Training Block.Full demo videos can be found here:https://www.in...
04/11/2020

As promised here is the 2nd Lower Body Workout for this Training Block.

Full demo videos can be found here:

https://www.instagram.com/p/B-2aZRODBgz/

A1. 3-Way X-Band Taps: W1- 3x12 ea, W2- 3x14 ea, W3- 3x16 ea, W4- 3x18 ea

A2. Wall Sit: W1- 3x30s W2- 3x40s, W3- 3x50s, W4- 3x60s

A3. High Volume Band Good Mornings: 3x25, W2- 3x30, W3- 3x35, W4- 3x40 -

B1. Skater Squats: W1- 3x10 ea, W2- 3x12 ea, W3- 3x14 ea, W4- 3x15 ea * These are pretty tough. You can always switch it out for a reverse lunge. Another option is to lightly hold onto something in the front and work on your lowering capabilities.
B2. Cossack Squat: W1- 3x12 ea, W2- 3x14 ea, W3- 3x16 ea, W4- 3x18 ea
B3. Heel Raise: W1- 3x15 ea, W2- 3x20 ea, W3- 3x25 ea, W4- 3x25 ea -

C1. High Volume Standing Calf Raise: W1- 2x35, W2- 2x40, W3- 2x45 ea, W4- 2x50

Hope this helps, DM if you have questions...

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