Archive for May, 2012

World’s Strongest Man 30 Year Retrospective

Monday, May 14th, 2012

Kaz VikingI’m sorry to post so many videos, but this World’s Strongest Man 30 Years of Pain is a must-watch for any fan of strongman or powerlifting. I did not know Jón Páll Sigmarsson died at age 33. What a bum deal.

In the meantime you’ve got Magnus Ver Magnusson, Magnus Samuels-son, Svend Carlson, Phil Phister, Marisuz Pudianowski, and many others. Granted, maybe 1 in 100 of these guys were not on the juice, but every single competition is inspirational.

Anyway, Kaz is nuts and so are the rest of the old school strongmen. If you only care about losing fat, don’t bother with this video, but if you’ve ever watched the WSM finals during Christmas vacation, and you actually knew the finalists and had a favorite, you have to watch this.

‘Nuff said.

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Double Rope Climb

Monday, May 14th, 2012

Want massive forearms?

Aside from freaky traps, lumpy forearms are an excellent way to tell if someone is strong. Forget about pecs, biceps, even legs. If you are hella strong, you will most likely have thick, meaty traps and forearms. In order to get sick forearms, you have to use a variety of grip and forearm training.

Here is an interesting exercise called the Double Rope Climb. This is great training for both forearms and grip. Unfortunately it is Not easy to implement unless you have two strong ropes and something on which to anchor them. I’m pretty sure I wouldn’t last long if I tried this.

forearm

This is another exercise that could be performed on back day, for conditioning drills, on “arm day” if you have an “arm day”, in a grip training routine, during circuit training, or integrated into a HIIT routine.

Watch out for that rope burn!

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Prone to Box Jumps

Friday, May 11th, 2012

Here is a great plyometric exercise that you probably never do. It can be used in HIIT training or any other kind of conditioning workout. You can even use it at the end of a leg workout to really kill those wheels.

How to use this single exercise for a 20-25 minute HIIT workout:

  • Lie on your belly, on the floor, jump up to a standing position, then immediately jump up onto a box. Very simple.
  • Do 5 sets of 5 reps with 30-45 seconds rest between sets. Execute the reps as fast as possible with good form.
  • Take 3 minutes to rest and do some ab work – maybe some fold-ups or something.
  • Do another 5 sets of 5 reps.
  • Finish up with 3 more minutes of abs.

Stretch for 3-5 minutes.

HIIT workout complete!

Watch the Prone to Box Jumps video below.

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The Very Best HIIT Routines for Fat Loss and Fitness

Sunday, May 6th, 2012
Male Sprinter

If you want a debriefing on my most recent stance on endurance cardio versus high intensity intervals, check out this post:

High Intensity Intervals are Far Superior to Endurance Cardio

Once you understand how useful HIIT training is for fat loss, read about the following routines that you can use to burn fat and get in awesome cardiovascular shape.

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