Creative Conditioning and Muscle Building

September 28, 2009 on 6:29 pm | In Muscle Building Articles, Strength Training, Synergy Pictures, Unreal Strength Building | 13 Comments

This post is dedicated to the old school Synergy fans.   The diehard guys that were here when the site was just a static webpage I used to write the html for myself.  Man that was an ugly website…

jackiemoon 300x168 Creative Conditioning and Muscle Building

Maybe not that old school….

Looking for more ways to condition?  I know I always am. 

Fortunately I’ve been testing a new conditioning manual to add to the Bull Strength Method.  I’ve cut 10 lbs in the last few weeks and have been still hitting the weights hard. 

That’s the trick.  Conditioning without losing muscle and strength.

Here is an exercise I have been implementing at the end of workouts.  I’ll call it Burpee Casting.

A few benefits:

  • Quick explosive push up and a brief recovery (sledge swing)
  • Added shoulder mobility once the joints are prepared
  • Improved work capacity
  • Added forearm strength (probably sick of me preaching about grip strength!!)

Here is a series of pictures, I do have a video that I will work on editing later this week. 

Movement:

burpeesledge 0001 300x225 Creative Conditioning and Muscle Building

Set up with the sledge between your feet, handle side pointing away (picture cut off)

burpeesledge 0002 300x225 Creative Conditioning and Muscle Building

Perform the burpee right over the sledge hammer

burpeesledge 1 0001 300x225 Creative Conditioning and Muscle Building

When you come up bring the sledge up with you in one hand (switch each time)

burpeesledge 1 0002 300x225 Creative Conditioning and Muscle Building

Perform the sledge swing movement and drop it back.

Repeat the movement with the other hand.  Yes, sorry for the poor picture taking, quite possibly my worst camera set up to date! 

Sledge casting is performing a mace swing style movement but with only one hand.  Drop the sledge over your far shoulder and then “pull” it back over the other shoulder by firing your lat. 

Can you do two things for me? 

  1. If you want a video of sledge casting, post a comment about how you incorporate conditioning into your program.
  2. Subscribe over on YouTube so you will be notified when the video goes live!  ===> Synergy YouTube

- Joe Hashey, CSCS -

PS.  47 new YouTube subscribers last week – thanks for spreading the word, I know many of you have been posting Synergy videos on your facebooks!   I notice it and greatly appreciate the share.

13 Comments »

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  1. Joe, you know I love a good conditioning session. Two of favorites lately involves the slede

    #1
    2 Hill Sprints
    10 burpees
    sledge swings (10 l/r)

    max rds in 20 minutes

    #2
    10 burpees
    10 Sb shoulders
    20 sledge swings

    max rds in 10 minutes!

    usually #1 is done on my off days. #2 is a finisher at the end of my lifting sessions.

    Comment by Jamie Sulc — September 28, 2009 #

  2. Awesome share! A little blend of conditioning AND hardcore garage training.

    I like some hills and conditioning rounds

    Comment by Tom — September 28, 2009 #

  3. Jamie, sounds killer! How tall is the hill you sprint?

    Comment by Admin: Joe Hashey, CSCS — September 28, 2009 #

  4. My favorite method of conditioning has always been high intensity circuits. Either incorporating sprints with body weight, or just rapid fire circuits of a handful of exercises. Heavy bag work has always been a favorite of mine too.

    Comment by Chris Smith — September 28, 2009 #

  5. Joe,

    Here are two links I find invaluable when doing conditioning workouts for max muscular endurance, stamina and for retaining strength/power:

    http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_litvinov_workout

    http://www.cathletics.com/forum/showthread.php?t=4528

    Furthermore, any combination of moderate olympic lifting (5-8 rep sets) combined with a gymnastics/explosive movement (air squats, burpees, kipping pullups, clapping pushups, box jumps, etc) will produce a power output and increase your work capacity exponentially over time.

    Check out my personal workout blog at http://jayashman.com for some ideas for some heavy conditioning workouts.

    Comment by Jay Ashman — September 29, 2009 #

  6. Joe – That’s a good one! Can’t wait to see the video. Interesting that the comment by Jay (above) talks about the Litvinov workout. The article completely changed how I train. Now when I do conditoning work, I like to add sprints or jumping rope. Here’s what I did yesterday:

    8 sets
    1. deadlifts
    2. pullups
    3 400 m run.

    If you like, I send you more of my crazy workouts. Thanks again!

    Comment by Jack — September 29, 2009 #

  7. Jack, Id love to see more. If you have any workouts and pictures Id like to share them up on the site. Shoot them over to coachhashey@synergy-athletics.com when you get a chance! Thanks.

    Joe

    Comment by Admin: Joe Hashey, CSCS — September 29, 2009 #

  8. Working on my own web site too. Looking forward to send you of the condition stuff I do. I live in Santa Monica so I train a lot at the beach. Here’s what I did the other day:

    8 sets
    1. rope climbs
    2. one handed KB snatches
    3. sand sprints.

    Do u have a rope at ur gym. Also, reading “When Pride still Matters.” Great book on Lombardi.

    take care,
    J

    Comment by Jack — September 29, 2009 #

  9. Cool, keep me posted on the website. Lombardi throws out some great lines.

    I have lots of rope – 3 inch nylon, 4 inch nylon, 2 inch manilla, and 1 1/2 in manilla. The 4 is just too huge to use for most exercises, but the 2 works great (sheds some though).

    Comment by Admin: Joe Hashey, CSCS — September 29, 2009 #

  10. Joe, that hill is about 40-50yds. It’s not too steep probably 20% grade, but allows for lots of volume. My whole street is pretty much uphill so i have lots of options!

    Comment by Jamie Sulc — September 30, 2009 #

  11. Joe,
    I utilize a lot of sprint training/rope skipping as well as strongman training thrown in with Crossfit Training (e.g. tire flipping, sledgehammer, etc.).
    Looking forward to watching the video.
    A workout I did recently:
    3 Rounds:
    15 Medicine Ball Slams
    6 Tire Flips
    10 Fat Bar Curls
    10 45 lb. Plate Clean & Press
    10 45 lb. Plate Row
    16 Sledgehammer Swings (8 left & 8 right)
    8 Modified Rope Clims
    10 Thrusters – 85 lbs.

    Comment by Stephen — September 30, 2009 #

  12. Rope skipping is a great one Stephen that I havent mentioned lately!

    Also guys, I am looking for a good weekend video from a Synergy reader, if you have any clips of your conditioning I would love to feature it. Shoot me over or post the link up here!

    Thanks

    Joe

    Comment by Admin: Joe Hashey, CSCS — September 30, 2009 #

  13. pickup basketball

    Comment by Chuka — September 30, 2009 #

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