Core Exercise Conditioning Complex

Bull Strength Conditioning is getting people pumped up already, and I love the feedback from the people that won the free copies last week!  I like reaching outside “my network” and get other opinions.

Now this is the FINAL video in the Bulgarian Training Bag series – a conditioning complex. 

As you know from reading Synergy, I like to give away COMPLETE information, not just teasers.  So here is a brief review of the info I’ve put out on the Bulgarian Training Bag

• How to make a basic Bulgarian Training Bag
• Advanced Bulgarian Bag Construction
• 40 Bulgarian Bag Exercises
• Core Exercise Conditioning Complex  **This post**

Why so much time on this tool?  Its CRAZY CHEAP to make and a great tool.  Let’s finish the Bulgarian Bag series in style!

Core Exercise Conditioning Complex

This complex should not be a walk in the park.  Perform the movements with concentration and medium intensity.  DO NOT JUST LET THE BAG SWING like a pendulum. 

I mention each movement x 25 in the video.  That’s hard. 

Complex Progression

• Perform 10 – 20 swings to start
• Add resistance
• Shorten or length the rest period

I will be posting some more conditioning complexes up as bonuses on Bull Strength Conditioning to everyone on the newsletter – this is just to wet your appetite! 

Oh, and don’t worry, you will not need any special equipment for many of the other complexes!

- Joe Hashey, CSCS -

PS.  Like this video?  Please repost it on Facebook or Twitter!  Keep spreading the good word.

How To Work Cardio Into Your Athletic Workout

How To Work Cardio Into Your Athletic Workout

==>Guest post by Matt Wiggins<==

Cardio is an ugly word to a lot of people – especially athletes.

I think the word “cardio” has gotten a bad rap over the years – even from me.So many pimple-faced personal trainers and spandex wearing weenies out there have made cardiovascular conditioning such pansy form of exercise, that just the word “cardio” makes anybody serious about strength training cringe.

But in all reality, that’s not what cardio has to be.To be cardio, all you have to do is tax the heart and lungs – improve your cardiovascular conditioning.

(NOTE – There are a lot more elements to overall conditioning than just cardio – including muscular conditioning, strength/power-endurance, work capacity, etc. But that’s another topic for another time.)

So, just like getting stronger is ultimately about picking up heavy stuff, putting it down, and picking it up again, improving cardiovascular conditioning, one just has to get the heart and lungs working hard.Doesn’t have to be that complicated.

Now, we could turn this into a whole debate about aerobic vs anaerobic and the like, but for athletes, it’s not really necessary.There’s a pretty simple plan to follow:

1 – Make sure you have a base line of strength & conditioning.

2 – Increase that strength & conditioning and improve overall work capacity.

3 – Get better at your sport.

Now personally (I’m NOT speaking for Joe here, these are my words, so if you’ve got hate mail about this, send it to me – LOL), I think most of the ’sport-specific’ training out there is a waste of time.If you wanna get better at your sport, here’s an idea…

PRACTICE YOUR SPORT.Nobody ever became a better football player simply by lifting weights.Just like nobody got stronger in the weight room simply by playing football.

(Yeah, novel concept, I know…)

Now while trying to replicate your sport in the gym isn’t necessary, that doesn’t mean you can’t massage your training to fit the needs of your sport.If you’re a football player, and you’ve got decent work capacity already, there is no reason for you to be doing 400m sprints.Just like there’s no reason for a lineman to do much running past about 10-20 yards (and even that is stretching).Just like if a receiver thinks getting faster at sprinting a 40 only in a straight line will ultimately help him for anything outside of combines, he’s crazy.

That’s not to say cardio isn’t necessary, though.It just has to be done smartly – in a fashion that will improve his overall work capacity, augment his sport, and not counteract or work against him getting stronger and more powerful.

Many different methods could work for any of these scenarios – sled drags, prowler pushes, strongman training, heavy circuit/complex training, adding ‘active’ rest between sets, starting workouts off with GPP and/or dynamic warmups, etc.

Cardio doesn’t have to – nor should it – be avoided just because of the bad rap it’s gotten over the years.It just has to be done right.

_________________________________________

Running sucks – so do most cardio machines.Check out the cardio workout that can be done anywhere, uses hardly any equipment, and doesn’t use any stupid machines or running a single step.Check out Matt at http://www.workingclasscardioworkout.com

Joe Hashey, CSCS

PS. I performed 100 Seconds From Hell yesterday.I will be sending the video out to everyone on the Bull Strength Conditioning newsletter as a bonus!

Ultimate Pull Up Variations Part II

The original Pull Up Variation sent Synergy YouTube into “Juggernaut Mode.”  Over 300 new subscribers this month alone!

In case you missed it – Pull Up Variations and a Big Back Workout.

Also, it put a lot of pressure to deliver a quality sequel, and with the obvious exceptions of Back to the Future II and The Empire Strikes Back, the second editions usually aren’t as good!

Biff’s buddy in the brown is wearing your workout gloves!

Continue reading Ultimate Pull Up Variations Part II…

The Truth About “Resolutions”

THIS POST REQUIRES ACTION!

…to receive one of my manuals free!

“Resolve to perform what you ought, perform without fail what you resolve” – Ben Franklin.

According the Harris Interactive only 45 percent of people make New Year’s Resolutions anymore – and only 46 percent of people that bother to make resolutions keep them.

Water has never been so scared…

Continue reading The Truth About “Resolutions”…

It’s Better To Give Than Receive Bonus

==>I HAVE  A GIFT TO GIVE AWAY<==

All you have to do to enter is be one of the first 50 people 100 to comment on this post!

**UPDATE** I honestly didn’t expect 50 comments, but in the first hour of this post being up 53 people have already submitted!  I’ll respond by giving away another manual!

The comments are amazing and I can’t turn people away – you are too good to me!  But I will have to cut it off to the first 100 people!  Get in and I will make my selection shortly!

But first I want to give thanks for what I’ve received over the last year. 

Over the last 12 months YOU have helped Synergy Athletics grow and become an influence in strength training.

• 13 Pull Up Variations went big with 50 – 5 star ratings in the first 3 days!
• Synergy YouTube is just hitting 600,000 total views and over 1,000 subscribers.
• Poor Man’s Training Chop Circuit was featured on over 20 different websites, including New Balance.
• Bull Strength is now used by hundreds of athletes and fitness enthusiasts.
• We’ve had Strength Training Articles featured all over including on Elitefts and Diesel Crew.

And many more acc0mplishments earned through YOUR DEDICATION to training and spreading quality fitness information! 

Continue reading It’s Better To Give Than Receive Bonus…