Back Strength With The Thick Rope

Thick ropes can be used for MUCH more than rope battling and conditioning (although that’s awesome).

In this video we have 2 inch and 1 1/2 inch rope fastened to our power racks via my unbreakable knot (sarcasm).

Exercises Performed:

• Thick Rope Climbers (not shown)
• Thick Rope Supine Rows (not shown)
• Thick Rope Climbing
• Thick Rope Pull ups
• Thick Rope Climbing Challenge

Primary Muscles Targeted:

• Upper back
• Hands
• Forearms
• Biceps
• Core

Thick Rope Benefits:

• Challenging
• Involves serious hand strength
• Requires stability
• Versatile / Transportable
• Enjoyable

Thick Rope Training Videos

The Original OLD Video (plus one of my favorite songs)

I have some great (cheap) places where you can get thick rope from and I’m incorporating it all into the Odd Object Encyclopedia coming out in a few months (possibly another sweet giveaway!?)

HUGE POST COMING IN TWO DAY.  I’m flipping over it!

- Joe

PS.  If you aren’t subscribed on YouTube Yet – CLICK HERE and join us!

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Four Linear Speed Training Essentials

“How do you make someone fast?”  Is an awfully difficult question to answer in a website post because their are so many aspects to speed development.

First of all, when I say linear speed, I’m talking about basic sprinting – speed in a straight line.  Agility is another separate, but related topic for another post.

Note:  This is NOT just for athletes!  Sprinting can be used as an effective exercise in any program.

Linear Speed Training Essentials

1. Speed Kills…So does inadequate rest. When you are speed training the exercise duration should be between 2-6 seconds. If the sprint goes longer than fatigue plays a roll and we are moving into speed endurance, not max speed.  Also, between each set the athlete should be allowed near complete rest. This may mean sprint for 20 yards, rest for 1 1/2 minutes to 3 minutes depending greatly on the athlete.I will liken this to max strength development. After a 1 rep near max bench press, the lifter will need significant rest time. Same with a max sprint.  Unfortunately a lot of trainers only condition, and never truly work on max speed development.

   

   Continue reading Four Linear Speed Training Essentials…

Free Core Strength Ebook and More!

I can’t believe the amazing support from the Synergy Community with the garbage can lid workout.

It hit #51 most rated sports video on all of YouTube yesterday!  That’s just awesome that you made it happen.

Also, I invested some money into our site by purchasing a program that allowed my readers to invite friends and earn bonuses.
Continue reading Free Core Strength Ebook and More!…

Budget No Excuses Workout

Every bit of feedback from the Synergy Athletics Newsletter yesterday was “but out the video and forget the haters!”

However I did leave out my weapon of choice in this training session – a garbage can lid.

Why?

I have been getting emails from people saying that they couldn’t workout because they didn’t have X (insert any piece of equipment).

“THAT’S 100% GARBAGE” I thought to myself.   “I’m going to put out the most ghetto workout I can imagine…and make it just as effective as anything else.”

Enter the garbage can lid.

Budget Workout Part II

In the video you will see exercises for the chest, back, triceps, biceps, hips, legs, and the core!  All with a garbage can lid and a rope. More specifics below:
Continue reading Budget No Excuses Workout…

Warrior Conditioning Circuit

I have been getting a lot of comments from the Bull Strength Conditioning Manual about people opening it up and going right to the “Warrior Circuit.” 

Maybe it is just the name, but people have been getting after this one! 

So, in case you don’t have BSC yet, here is a conditioning complex to get you going.  There are over 27 more complexes in the manual AND the online DVD comes FREE (at least for right now!)

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This upper body conditioning circuit was created for any grappling style athletes (any athlete that needs their upper body in contact during sport). This includes wrestlers, MMA fighters, offensive lineman, defensive lineman, lacrosse players etc.

Warrior Circuit

Time Option: Perform each exercise at EXTREMELY high intensity for 15‐25 seconds and then switch as quickly as possible.

Rep Option: Perform 20‐30 reps of each exercise.

Rest Period: Rest 30‐60 seconds upon completion of each circuit. Repeat for 3‐6 rounds depending on ability and necessity.

1. Pushups

2. Band or cable low rows – Substitute a straight bar if you must.

3. Med Ball Chest Passes – Push the ball into the ground if you do not have a partner, maintain a straight back.

4. Hand Walking – over plates. Increase or decrease the height for difficulty. Move QUICK to help facilitate shoulder stabilization.

Put this conditioning complex at the end of an upper body workout, or a workout with a rest day after it. 

- Joe Hashey, CSCS -

PS.  Get your LIMITED TIME ONLINE DVD of Bull Strength Conditioning before the weekend!  It comes with both packages

PPS.  Make conditioning part of a well thought out strength training program!