Cool Dip / L-sit Workout Finisher

During our last workout, Brad and I were running out of time so we decided to throw some exercise finishers at the end.

We combined a conventional dip with an l-sit.  It was awesome.

It really jacked up the intensity.  I think we hit it for 10 / 10.  Alternating dips and l-sits until we had hit 10 reps of each.

I definitely want you to try it out!

Dip / L-sit Combo

 If you’ve been around the NET at all, you’ve seen a lot of video clips where people juggle kettlebells.  There are tons of different ways to juggle kettlebells.  I’ve seen guys do it behind their back, going between their legs, and even juggling more than one bell at a time.

While you may also have the goal of mastering the art of kettlebell juggling, it’s important to start out on the right foot or else you could get very frustrated and maybe even injured by improper technique. The way I started out was by performing what I call the Forward Flip and Catch.

In order to get started with kettlebell juggling, it’s important to understand a few simple points.

Juggling Starts With a Swing

In order to juggle a kettlebell, you have to be able to get the kettlebell up near the chest and neck area.  Once the kettlebell is in this position, you have a window of opportunity to impart other forces upon it to make the juggling possible.

Bruce Lee’s Strength Training

Bruce Lee’s physique and his dedication to strength training has long been documented.  In fact when he traveled, he had his training equipment shipped to him so he could train on location. (3)

Bruce built his legendary strength (holding a 100lb barbell at arms length for several seconds, thumb push-ups, 1″ power punch, just to name of few) and power with a combination of martial arts, isometrics, weight training, calisthenics, cardio fitness and stretching, hand grippers and  hill running.  (1) He knew that if he engaged in a variety of modalities it would give him the most “functional” strength.  It would not be gained by just weight training alone.

“If you’re talking about combat — as it is — well then, baby you’d better train every part of your body!” — Bruce Lee (from the video, Bruce Lee: The Lost Interview)

He trained every day in some form or the other.

Art of the Deload

What is one of the biggest mistakes strength coaches, personal trainers, athletes and lifters make?

They never deload.  In fact, they come in for weeks and weeks on end and train their asses off.  That is good and bad.

Good in the fact that they are trying to build muscle, get stronger and get faster.  They are trying to get more mobile, more explosive and get better for their sport(s).

BUT

With all of this training, you must build times into your program to recovery.  And I’m not talking about a one recovery session.  I am talking about a week long attention to getting your body ready for the next intense 3-4 week training block.

This is called a deload.

What is a Deload?

Some things in life are simple.

Like finding a good web designer or in our case for this article, building muscle.

How can building muscle be made simple?

Easy, just by applying some key principles and using the right exercises.

Key Muscle Building Principles That Are Easy to Apply

Key Principle 1:  Try to Beat Your Last Workout.

• If you try to beat the reps you did last workout


• If you try to beat the sets you did last workout


• If you try to beat the weight you used last workout


• If you try to decrease the rest period between sets


• If you try to increase the speed at which you move the weight

You will make gains.  Just pick one of these variables and change it between workouts.

Key Principle 2:  Make Sure to Get Your Rest

Welcome to a new feature here on Diesel, the Workout of the Week.
Here you have the opportunity to grab a killer, innovative workout that you can add to your routine each week.  If you don’t have all of the equipment, don’t worry, I’ll offer some alternatives.

Now the cool thing about the Workout of the Week.  If you actually do the workout AND film it you have the opportunity to win some cool, free prizes.  All you have to do is film yourself doing and completing the workout, upload it to YouTube with “Diesel Crew’s Workout of the Week” and you’ll be entered into the drawing.  You’ll just have to send me a link to the video to smitty [dot] diesel [at] gmail.com.  It is that simple!

What to Do Next?

Copy and paste this workout into MS Word and print it out.  Take it to the gym with you and get to work!

Core Training / Leg Training
Here are two videos from recent workouts. One shows a cool rotational core training exercise that no only improves rotational and decelerative core strength but it also incorporates the upper body.

The next video shows front squats, a staple in all good strength training programs (as long as there are no existing shoulder / wrist issues). Don’t forget if there are issues with the conventional front squat racked position you could; use a different bar, use a cross armed / bodybuilding rack or even use lifting straps tied around the barbell.

I was going to start this post with that one picture. You know the one I’m talking about. That really obese chick with the leopard bikini walking on a treadmill. Oh the sweet, sweet memories.

Everyone knows the benefits of jump training (shock training or plyometrics).  Jumping, bounding, hopping, sprinting, skipping and so on, have serious carryover to your and your athlete’s abilities to recruit motor units / muscle fibers and improve their explosive power (starting strength, explosive strength and reactive strength).  Basically jump training will improve your ability to express power quickly, this is called rate of force development (or RFD).

Arm Workout

Effective Tricep Finisher

During last nights workout the energy was lagging.

It was a great workout and everyone was pretty run down.

So I decided to challenge my workout partner on one of our last sets. We were finishing up with triceps after an upper body workout and we decided to hit a giant set. But, little did I know. When Brad stepped up, he not only increased the weight, but did more reps! That bastard!

Team challenges with the workout can make all the difference when the workout is running down. Who knows why? Maybe everyone didn’t get enough sleep the night before, maybe they were just run down from the last workout, maybe their nutrition wasn’t that great OR maybe it was just a pretty intense workout.

When engaging a team or workout challenge you have to play off that male ego. Push them against each other and they will step up because no one wants to lose, especially a guy.

And it doesn’t matter what you are doing it works for any exercise or combination of exercises.

Here is the entire workout. You can see the flow moved from compound movements to isolation.

If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.

Pull-up Modifications:

Necessity is the mother of invention. If you don’t have the best barbells, dumbbells or sandbags, and you want to train, you’ll find a way.

Go outside and find some rocks, do some pull-ups on a tree branch and run some hills. None of these things cost money.

Here is a quick bodyweight circuit, perform 8 reps per exercise:

1A) Jumping Jacks

2A) Push-ups

3A) Burpees

4A) Gator Crawls