Making a move.....

Hi everyone! Thanks to all who have viewed and found this blog useful. Change is always inevitable! So I wanted to do a facelift of sorts and opened a new blog at "http://selectedstrength.blogspot.com/". I certainly hope you follow me there and let's move forward to bigger and better things in strength and fitness!!

Thanks again!

Ron

P.S. See you at http://selectedstrength.blogspot.com/!

The Lost Art of the Push-up

Here is a great article that was published by EliteFTS. It is regarding the classic Push-Up, which was written by a fellow Underground Strength Coach, Ryan Minney. Check it out!

Power to the Push-Ups

23 SLEDGEHAMMER EXERCISES
Featured is Arnel Ricafranca of "www.iwantsixpackabs.com" showing 23 different sledgehammer exercises. He demonstrates very well how the sledgehammer on its own can be an extremely effective core workout. I have done Tabata-style circuits utilizing several of these exercises. Usually, I perform them as a finisher for a workout with a 16 pound sledgehammer. By the end, my core and forearms were screaming!! Do it and love it!!

Being the absolute best!!

If you're a MMA fan, you might have heard that UFC Heavyweight champion, Brock Lesnar, stated that he will back to defend his title this summer. Whether you like him or not, you have to admit that he is a phenomenal athlete. It makes you wonder what his workouts must be like. I found a couple of clips from when he was still in the sports entertainment biz with the WWE several years ago. Though I'm sure you may question the "reality" of sports entertainment, you cannot question the great athleticism that is required of these "wrestlers" to do what they do night-in, night-out.

I was pleasantly surprised to find these two clips hyping up a big match-up between Brock Lesnar and current movie star, Dwayne "The Rock" Johnson. When talking about their individual workout routines, they both emphasized movements that didn't involve any high tech gadgets or the latest workout fad at all. What they emphasized in their workouts were back-to-the-basics, good old-fashioned hard work. The Rock utilizes olympic barbell training, box jumping, and stadium stair running. Brock emphasizes bodyweight training, log lifting, and punching bag work.

I think a wrestler-turned sports entertainer-turned UFC Heavyweight Champion and a football player-turned sports entertainer-turned top movie star actor started their humble beginnings with underground strength and still use it to this day. Seems like these two warriors could make a home at any underground gym. Check it out and enjoy!


BROCK LESNAR




DWAYNE "THE ROCK" JOHNSON

The Bootstrapper Squat

For those bodyweight trainers that are not familiar with the bootstrapper squat,here is a great explanation given by Scrapper of "http://www.trainforstrength.com/".




Pic. 1 The starting position is usually the most difficult for people to visualize. They either have their hands too close to their feet (or fingers under their toes!), too far away to maintain balance or their arms are inside their legs creating potential elbow damage. The starting position is crucial to performing Boot-Strappers correctly, so learn to set yourself up right the first time and keep it up every time!
Start by squatting down and balancing yourself, momentarily, on your toes and get into position by slowly leaning forward and putting your hands on the ground just forward of your shoulders. Make sure to keep the toes pointed forward with heels off the ground, and that your knees are together. Relax your body and maintain a 60-40% weight distribution between your feet and your hands with your Hamstrings and Glutes resting on your heels. (pic. 1)




From the starting position all you have to do is try to straighten your legs and stop when your heels touch the ground. From there bring your Glutes back down until they touch your heels and you've completed 1 repetition (or half a repetition if you're doing these in 4-count fashion). (pic. 2)

Quick note: If you feel this exercise in your hamstrings, you are suffering from poor flexibility. Bootstrappers will burn your quads like few other things will! Mixed with various other exercises Bootstrappers quickly point out the weakest link in your body.

Kettlebell Bootstrapper Squat

This clip is courtesy of Jason Ferruggia. This is a great utilization of combining a kettlebell with a very underrated lower bodyweight exercise.

Down to the CORE!!

Not gonna have time tonight to hit the gym but it's not a reason to skip my workout. Gonna do a "garage workout" when I get home. Gonna hit my core and the posterior chain tonight.

Here it goes.

Warm-up
1) 25 Bodyweight Squats
2) 20 Mountain Climbers
3) 25 Hindu Squats
4) 20 One Leg Burpees (10 for each leg)

Main Workout
Homemade 40 lbs. Bulgarian Bag (2 Set Mini-Circuit)
1A) Swings (10 reps to each side)
1B) Power Snatch (15 reps)
1C) Windmill (10 reps to each side)

Homemade 75 lbs. Sandbag (2 Set Mini-Circuit)
2A) Power Cleans (10 reps)
2B) Zercher Squats (10 reps)
2C) Sandbag Shouldering (10 reps to each side)

Sledgehammer Swings in the Air (2 Set Mini-Circuit)
3A) Driving the Fence Post (10 reps to each side)
3B) The Fireman (10 reps to each side)
3C) Chop the Tree (10 reps to each side)

Battling Ropes (2 Set Mini-Circuit)
4A) Alternating Waves (20 reps)
4B) In and Out Waves (20 reps)
4C) Side-to-Side Waves (10 reps to each side)

Cool Down
Light static stretching using several yoga movements to open up my core area from my hips up to my abs.


The heart will be pumping big time after this one folks! One thing about me that I will admit, I LOVE VARIETY!