Thread: Current wieght routine
10/25/2005 11:03am, #21
Originally Posted by FighterJones
- Join Date
- Jun 2005
- Seattle, WA area
- Brazilian Jiu-Jitsu
Pull-Ups (work on kipping pull-ups as well as dead hangs, and mix grips)
Dumbell Snatches and/or Dumbell Swings (like kettlebell swings, but with a dumbell)
Squat Thrusts (Squat ass to ankles, and thrust two dumbells in a military-press fashion up over your head as you rise, so at the top of the squat you'll have both arms extended to the ceiling)
Burpees, Bodyweight Squats (high Rep)
L-sits (Hold yourself in a dip position with your elbows out and shoulders locked, then raise your legs to 90 degrees and hold.)
Check out www.crossfit.com for more really good info, and videos of lots of different exercises you may or may not be familiar with, including all Olympic style lifts (Clean & Press, for example).
I'd even go so far as to suggest ditching most isolated exercises like wrist curls, arm curls, and machine work -- there are more efficient ways of working the body. (Again, see aforementioned web site)
-daGorilla (Crossfit Pimp Daddy)
10/25/2005 11:09am, #22
- Join Date
- Apr 2005
- Seattle (Ballard), WA
- FMA, Jujutsu/Judo/SAMBO
Cleans are the be all end all for explosive power, and will do more for your shoulders than shrugs. (Not that you should drop the shrugs.) Before trying cleans, be sure to get some good coaching on technique. You can do them from the floor or from standing, depending on what all you want to work. From the floor, they'll get your glutes, quads, biceps, all of your shoulder, and forearms primarily, but a lot of other muscles come into play as well.
They can be tough on you elbow, lower back, and tendons in your shoulder if done incorrectly. So, make sure you learn good technique from someone who has experience.
10/25/2005 11:14am, #23Originally Posted by Ender
10/25/2005 11:17am, #24Originally Posted by Ryno
10/25/2005 4:54pm, #25
I would not do cleans without a coach that knows olympic lifts. The moves are VERY specific where you have a very small degree of error. Even if you think you're doing them right a coach can point out tons of flaws. Most people are going to need a lot of time to learn the catch because you need to hold the weight on your shoulders and only use your hands for balance. When I started I wasn't able to do that at all...the weight had to be held by my hands. It took me about a month of doing front squats to build my stabilizer muscles in order to get my elbows parallel to the ground. It also worked some different back muscles that help with proper posture on these lifts as well.Legendary Street Fighter
10/25/2005 5:24pm, #26Originally Posted by Honor
http://www.t-nation.com/findArticle....4-025-training"Even if one's head were to be suddenly cut off, he should be able to perform one more action with certainty."
10/25/2005 7:04pm, #27Originally Posted by Ender
I still think most new lifters should invest a few months of training before moving on to olympic lifts though.
10/25/2005 7:15pm, #28
Aight guys thanks for the suggestions, i will keep them in mind.
10/27/2005 7:15am, #29Originally Posted by lawdog
10/27/2005 8:50am, #30Originally Posted by KeinHaar