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Archive for the ‘Mind Strength’ Category

To be a tough man you have got to train with kettlebells my friend! I have included 2 hard hitting combination exercises here that will be enough of a workout for you to build your body into mountain of muscle and power! Take the time to read over these 2 combination drills to take your workouts up a notch to “Tough Man” status!

1. The Kettlebell Swing And Burpee Combination: For this particular combo you are going to execute a round of 30 double arm kettlebell swings immediately followed by a round of 30 burpees. Now to execute the swings you must begin with the bell at your feet. From here pick it up and execute the hip snap (by flexing and extending at your knees and hips) in order to effectively swing the bell from between your legs up to chest level. As soon as you complete 30 of these swings with a moderately heavy bell then immediately drop to the ground to finish out your 3 count burpees. To execute the 3 count burpee (or 3 step burpee) simply crouch down and place your hands flat on the ground in front of you. Once here simply kick your feet back behind you bringing your body into an upright push up position. Finally, the third and final count involves kicking your feet back up underneath your body the way you started and then stand up. All of this constitutes a single repetition. Perform 30 of these and you will see why your strength training workouts will quickly improve.

2. The Dual Kettlebell Front Squat And Then Press Combination: For this drill you will need the availability of a pair of moderately heavy kettlebells. This muscular strength training drill is not only great for the muscles, but it does wonders for your cardio as well. Set the bells on the ground between your feet. From here properly perform a kettlebell clean lift to rack the bells at your chest. Next, perform 15 squats descending far enough to allow your elbows to touch the insides of your knees. This will ensure that your squats are deep enough. Once you complete the final squat then maintain the bells at the rack position and perform 15 overhead presses. Once you have completed both combination 1 and 2 you will understand why this is called a “Tough Man” workout. Take the time to include kettlebells into your training if you want to dominant fitness and strength program. Remember that anyone can train hard, but only the best train smart!

Muscle strengthening exercises for runners are an absolute must if you intend on being competitive. Whether or not you run for competition or recreation you cannot expect to do well and prolong your abilities without the implementation of smart and effective strength training. Check out the following 2 strength exercises I have included here for your running performance.

Best Exercises For Runners!

1. Kettlebell Swings: Kettlebell swings are a tremendous strength endurance lift that are great for enhancing your running ability. When it comes to the act of running you must have a strong performing lower body with strong muscles all along your posterior chain (glutes, hamstrings, hips, back, and calves). These are the muscles that are essential for your running performance and running strength workouts.

This is why kettlebell swings are so effective. This single exercise implements the use of all of these muscles I just mentioned and this is why it is so imperative for the task of running. To execute this lift you will need the availability of at least a single bell of moderate resistance. The exercise is done by you having to swing the bell from between your legs up to at least chest level like a pendulum. The drill is executed by you having to engage your hip and knee joints into a state of constant flexion and extension. After only a few reps of this dynamic drill you will understand why this is such a valuable muscle strengthening exercise for your running program.

2. Kettlebell Suitcase Dead Lifts: The kettlebell suitcase dead lift is an exercise that looks just like the name describes. For this particular exercise you will need the availability of at least a single bell of moderate to heavy intensity. To execute this drill you will want to stand with your feet at about shoulder width distance apart in length. Next, you will want to set the bell down beside your foot just outside of your ankle. From here you are going to squat down and grab the bell beside you in order to pick it up off of the ground like a suitcase, just like the name describes.

As you pick the bell up off of the one side you will want to try not to lean or favor the loaded side. The resistance is offset for eliminating the tendency of your stronger side to compensate for your weaker side. This is a great way to optimize your strength on each side independently. This is a tremendous strength exercise for your legs. You can also vary the lift by performing it with a pair of bells.

If you haven’t already started to implement these and other kettlebell strengthening exercises like these for your running performance then you are only holding back your progress. Take the time to learn more by accessing more of my articles on the matter for free. Remember that most anyone can train hard, but only the best train smart!

Early records of strength training date back to 3600 BC when Chinese emperors made their subjects exercise daily (Webster 1976). During the Chou Dynasty subjects were required to pass weight- lifting tests before entering the military. There is large amount of evidence that indicates weight training was part of life in ancient Greece and India. In fact, the Greeks built numerous sculptures of people lifting stone weights.

Numerous systems of training have been proposed over the years. The accumulation of experience and different philosophies has led us to the current training methods utilized today. Keep in mind; many authorities have varied greatly from the original purpose of strength and conditioning. Hard work and dedication formed the foundation of earlier training methods. Today the opposite has occurred in numerous settings as easy work and quick fixes form the foundation of most people’s regimens.

During the 16th century in Europe books on weight training began to surface. Sir Thomas Elyot’s book on the topic was published in England in 1531. Joachim Camerius, a lecturer at Leipzig University, wrote several books in 1544 recommending that weight training should be a key activity offered in the model school. John Paugh published a book in 1728 titled A Physiological, Theoretic and Practical Treatise on the Utility of Muscular Exercise for Restoring the Power to the limbs, which pointed out the benefits offered by weight training for rehab purposes. In the 1860′s, Archibald Maclaren, devised the first formal system of physical training with dumbbells and barbells for the British Army.

The showmen and strongman entertainers of the 19th Century heavily contributed to methods used today in the fitness and Sports Conditioning industry. From extensive research iron game historian David Webster credits Italian circus and fairground performer, Felice Napoli as the one who popularized strongman performances on an international scale. Disciples of Napoli include Professor Attila (Louis Durlacher) and Eugen Sandow (Frederick Muller). Attila became well known and he attracted some of the world’s most well known physical culturists and many rulers of Europe. His list of students included King George of Greece, King Edward of England, Crown Prince Frederick who became King Haakon of Norway, the six children of King Christian of Denmark, the Queen Mother Alexandra of England, Princess Dagmar (Empress of Russia and mother of Tsar Nicholas), and the Duchess of Cumberland.

At the time training the wealthy was a much respected occupation. We have what we call personal trainers today. The current protocols used by the majority of today’s trainers are a far cry from the original teachings and benefits provided by trainers. The fame and notoriety of trainers of those days was a result of the public displays of extraordinary physical feats. These events were often attended by royalty and were highly acclaimed for their promotion of physical well-being.

Eugen Sandow, born in Koningsberg in East Russia in 1867, was recruited for his teachings by presidents and rulers from around the world. Nine kings and queens and many princes of Europe, as well as US presidents William Taft and Woodrow Wilson endorsed Sandow’s book Life is Movement. Sandow was a successful strongman as well as a promoter of formal fitness and health management. He emphasized that physical education and sport should be an integral part of the school system. He also toured the world lecturing and promoting physical culture as a means of improving the quality of life.

Most authorities recognize Sandow, as one of the most important figures in the history of fitness, with the history of his work revealing that the modern phenomenon of science based fitness training is not a novel invention. Sandow promoted the importance of strength and skill as being the cornerstone of fitness. A half a century later Dr Kenneth Cooper proposed that being fit was primarily dependent on aerobic conditioning. Approximately 25 years later the important role of strength training has once again been recognized by the academia.

In Russia during the same period Vladislav Krayevsky founded the St Petersburg Amateur Weightlifting Society (1885). Many respected scientists, athletes; artists became his students, including famous strongman George Hackenschmidt, who credited Krayevsky for teaching him all he knew. Hackenschmidt mentioned in his book The Way To Live that some of the world’s strongest men of the era, including Sandow were trained using Krayevsky’s system.

Krayevsky’s work and the popularity of his students had a major effect on weightlifting in Russia. Not only was he a renowned teacher, but he also achieved significant numbers in barbell lifts himself. He was the president of the jury at the first world championships in Vienna in 1898.

Krayevsky wrote two of his fundamental works during the period of 1896-1899. The writings were titled The Catechism of Health-Rules for Athletes and The Development of Physical Strength with Kettlebells and without Kettlebells. The Catechism of Health-Rules for Athletes was sent to press December 9th 1899, but was never published and is now preserved in manuscript form. His other book was published in 1900 and reprinted three times (1902, 1909, 1916) after his death (1901).

Krayevsky was well studied on the history of physical culture and all forms of gymnastics. He was knowledgeable about Swedish gymnastics and noted its therapeutic benefits, but his concern with the lack of scientific data of the Swedish system led him to recruit experimentalists to research it.

Many of Krayevsky’s recommendations are still used today. His recommendations include medical control of an athlete’s health, consistent training and varying load patterns, full spectrum physical development, psychological development and avoidance of smoking and alcohol.

The early strength pioneers developed numerous devices in regards to strength training including cable machines, kettlebells, barbells, dumbbells, odd-shaped bars, thick grip bars, weighted boots, isolation machines and various throwing devices. Yet 50 years later there are numerous people who claim to have invented this machinery. In today’s industry there are many systems and people promoting their new systems, which are not really new at all.

The development of different scientific and educational cultures split the West and East as their promotion of physical activity was vaguely different. During the years following the World Wars Russia and Europe still continued to promote various elements of physical strength, power and skill while the West primarily promoted aerobics. Kenneth Cooper’s book Aerobics was popular at the time as well as Swedish endurance exercise research. According to Cooper and the Swedish researchers cardiac and general health depended primarily on prolonged endurance work. Supporters of the endurance doctrine heavily protested strength training. Cooper told the world strength training promoted a beautiful body but did nothing for health.

During the same period that the aerobics craze was running wild in the West Russians and Eastern Europeans accumulated extensive international information on strength and sports training while developing comprehensive educational programs to promote their findings. Most schools offered weightlifting and within a few decades there were approximately 1 million weightlifters in the USSR. Strength training became a key element in all sports training programs in the USSR while the attitude in the West was that weight training would slow athletes down and limit their range of motion. Consequently Russia dominated the Olympic Games, especially in Olympic Weightlifting, at the same time the aerobic doctrine became gospel in the West.

The Russian dominance has often been attributed to the use of anabolic-androgenic drugs, but the sporting use of these drugs was actually introduced in by the West first. It is probably more accurate to say that the Eastern nations dominated due to their special strength science and understanding of comprehensive sports conditioning. On the topic of drug usage no one uses more drugs than Pro bodybuilders, which are predominantly Americans.

In the West today the majority of gyms, trainers, academia and coaches are still ill informed when it comes to fitness and Sports Conditioning. The aerobic endurance crazes still dominates in most cases, yet this makes up a minor portion of fitness. All one needs to do is study the science and abundant evidence that supports the numerous health and fitness benefits of a proper strength-training program to realize its importance.

References

Siff, M.C (2000) Supertraining. Mel Siff.

Copyright 2005 Jamie Hale

What do you feel when you see an old man walking with the support of a stick? What thoughts run through your mind when you see a lady moving in a wheel chair, due to weak bones? Would you like to live a similar life when you get old? No, as no one desires a handicapped life. Everyone wants to stay active and mobile till their last breath. Exercising regularly will help you do that. And strength training is an optimal way to keep you moving as it helps in building lean muscle mass. Well toned muscles can help in all your daily activities, whether it’s carrying groceries, climbing stairs or doing the laundry.

Strength training involves adding resistance to the muscle groups as you workout. Through strength training you will not only gain lean muscle mass, but you will, as a result of building muscle, burn fat more effectively. Anyone, old or young, male or female who wants more strength and endurance, can benefit. Strength training can help prevent osteoporosis and build muscle even in elderly people. This is important since, as people get older, they tend to lose muscle mass and tone. Even people in their 80′s and 90′s can greatly increase strength through weight training. Another benefit of weight training is that well toned and larger muscles burn more calories even when you are doing absolutely nothing. So a regular weight lifting program can help you lose fat and control blood glucose levels in the long run, both during and in between workouts. It may also help reduce the risk of heart disease.

There are several approaches to weight training. It can be as simple as lifting a small set of hand weights in your living room. Or you may want to join a gym or health club where you will have access to a whole array of weight machines and exercise equipment. Most weight training programs involve sets of weight lifting exercises. Each set consists of a series of repetitions. When you first practice, start with one set each session. Gradually work your way up to three to six sets each session. Take a rest for a few minutes between each set of repetitions. As you become stronger you will find that you can lift more weight.

Discuss with your doctor before starting any weight lifting routine, as in some people, lifting weights can increase the risk of worsening diabetes or cardiovascular complication if not done the right way. Always do some sort of aerobic exercises such as walking, jogging or jumping rope for 5-10 minutes to warm up before lifting weights. Do not forget to cool down after strength training session. Always allow at least a day’s rest between workout sessions or alternate upper body training one day, with lower body training the next.

Exercising with a trainer would be beneficial as he/she can help you if something goes wrong. Strength training is an essential element of fitness for virtually every sportsman and sportswoman. So start with strengthening exercises to get sportive in your life!

In order for you to make the big gains in strength without the use of any equipment you must be creative with your strength. In other words, you have to know how to distribute your body-weight to achieve optimal gains in your upper-body strength. Permit yourself a minute to learn the following 2 push up variations so you can gain ultimate upper-body power.

1. Dive Bomber Push-Ups: This is a very tough movement for someone that isn’t use to the certain movements and tensing of the muscles involved. It is a very different style of push-up that manipulates many muscles throughout its complex dynamic. To start this exercise you will want to get into the proper upright position. To do this you will want to place your hands on the ground about shoulder width distance apart in length. The next part is very important. You will want to have your feet slightly wider than shoulder width distance apart in length with your hips (or rear) pointing to the sky. Your knees should pretty much be straight (but can be slightly bent).

Basically your body should be forming the shape of an upside down “V”. From here you begin the push-up. Slowly descend by bending your arms moving your head and chest towards the ground. You want to “swoop” down and just barely scrub your chest to the ground finishing the movement with a bent or arched back. Now this is where is gets even more intense. Next you want to simply reverse the process. Swoop back just touching your chest to the ground and pushing your body up with your hips and butt pointing back to the sky. Now you are back to the start position. Repeat each rep in succession with flawless technique. Watch your push up strength explode.

2. Elevated Feet Push-Ups: This drill is very simple as far as the technique that is involved, but the exercise itself is intense. To begin, you will want to get a sturdy bench or chair of some kind. From here you will want to get into a normal upright push-up position. The only difference though is that once you get into the normal push-up position place your feet on the chair or bench that you have gotten for this drill. Now simply execute the desired number of push-ups. You will find that this drill is much more intense because of the shift and distribution of your body-weight to your upper-body. You will find that you will develop significantly more core strength and overall power from this drill.

Bodyweight Strength Training is a good way to workout without the use of any equipment and will give you a very fast yet efficient workout in no time. If you think about it, men and women from all ages, from all different eras, and from the start of time have been doing bodyweight movements to get in shape, staying active and hunting, and carrying huge loads, where considered exercise in those times, and this was a way of staying in top shape. This kind of training builds natural strength and power from within.

Yoga is a traditional method of bodyweight training as it works the body through different motions and angles, and this helps to create flexibility and great inner strength, this way the muscle and mind are one, it is definitely a great way to start getting into bodyweight training, as it all relies on the body and mind only.

Bodyweight can be applied to reach many different goals, to get lean, to get bigger, to get toned, and for overall mind muscle connection too, to make you feel one with your body. Different routines can be made for different goals, such as strength can be made through higher intensity and higher volume to target muscles to work and grow stronger each time it is performed.

To gain strength from bodyweight exercises only, you have to consider two things, and that is the mind muscle connection, and also the size of the muscle, the bigger the muscle, the stronger that muscle will be, the better the contraction between mind and muscle, the more in tune you are with that muscle to make it work at its optimum best.

To be able to use this kind of connection to feel true strength through your body, you have to be able to recruit as many muscle fibers as you can with your mind connecting to the muscle, the more fibers you can tap into, the more stronger and denser that muscle will also get, which is a huge benefit, and will increase overall strength and performance, this is why bodyweight strength exercises need to be performed regularly.

A great method to follow for strength through bodyweight exercises is by doing explosive movements to engage muscles to work at its fullest, until you cannot do anymore of that exercise, this is when you know that muscle has been worked very hard, and needs time to recover, once you rest, and the muscle is back to normal, you will be able to perform more of that exercise than you could before, and this is what you call progression, and you keep that up, and then you will only get stronger and also a better connection with your mind too.

Explosive movements such as pushups with a jump, this is where you push up and jump with your hands at the same time, this can be seen as a explosive movement, but this method recruits a lot of muscle fibers all around the body, so your mind and body work as one to enhance all the features of your body, this increases strength dramatically, and should be a method to follow on many bodyweight strength exercises.

Try out the pushup with the jump, and see how much of an impact that can make on your body, start off with two sets of as many as you can do, this is a good way to build up strength and endurance, so your body can withstand more for each workout.

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