Here's a workout I did yesterday that I wanted to share with you all.
Simplicity has become somewhat a lost art in the fitness world. There's always some new machine, exercises that some may tell you they're the secret to some crazy results claim and a dozen tools that aren't really NEEDED!!! Sometimes, all you need is a powerhouse of a slam ball.
It's going to need a bit of space so this would preferably should be done at a park. My kind of place to train in my opinion. Here's a rundown:
Part A
Overhead Slam Ball Throw As Far As Possible
180 Degree Jump
Sprint To The Ball
3x
Part B
Slam Ball Push Press As Far As Possible
Bear Crawl
3x
Rest and Repeat until you've done 3 of them each. Not complicated but they will kick your ass. Doesn't take up much time either. Rest as long as you need. It may not seem like that much in writing but your lungs will feel it.
What Makes This Effective?
It's not intended be some typical cardio session. This guys, is pure Power Endurance. Being able to explode with great intensity, recover and explode again when you start getting tired. That is part of a solid plan for Combat/Contact Sports.
Let's take a look at how each exercise gives off those intimidating vibes:
-The Overhead Throw For Distance
We're looking at a triple threat here...talking knees, ankles, hips that are firing on all cylinders. A pattern like a Power Clean, Jumping Vertically, Shooting on a double leg. Say you use a 20 lber for example ok? It's not something you just muscle with the arms, its driving from the damn ground. The core, lats and even the triceps have to transfer that power in order to go overhead. Weak core? It's not going more than a couple feet.
-The 180 Jump
Many train to go forward and back, almost never train that re-orientation. Leaping high enough to turn in mid air. The stability in the ankles and knees while under fatigue.
-The Sprint
Closing the distance after throwing with max effort and jumping. That's insanity as if it was named Brock Lesnar. Even for a short burst, in football, it'll be like a linebacker going after the QB as if the guy killed his mom.
-Push Press For Distance
Time to go horizontal. This is some bad intentions for the chest press. A full body shove. If the throw was suplexing the shit out of someone, this would be like a block or a snapdown.
-Bear Crawl
Do you think this is where most guys would break? A wrestling base or a drive on the gridiron. The ability to stay heavy and move when your tank is practically empty.
What Are Its Best Uses?
1. As A Standalone Explosive Conditioning Session
For one of those days where you want to get a good sweat going but don't need to put in a ton of time. Give yourself time to prepare; a good 10 min DDP Yoga warm up, some pull aparts with a band, couple easy throws and then go in for the kill bro. Again, rest as long as needed, look to chase the distance, not the timing.
2. As A Finisher
Murder this after a typical training day (hopefully not leg day unless you are psychotic) a couple times a week. It gives you that last bit of conditioning without getting trashed the next day.
A tool of the trade, real world strength and busting your ass. Be amazingly awesome and let me know in the comments what you think of this workout or send me a note through the Contact Form.
