STRENGTHENICS

Pushup-Pullup Workout

mattpotak — Sat, 16 Jul 2011 13:18:00 +0000

We always here people ask, ” How are gymnasts so strong and muscular?”

long story short: They train using difficult body-weight movements for their events. They alternate between fast movements to slower more controlled movements. By doing this you recruit more muscle. Here is a routine that can get you muscular and stronger without weights. Make sure that you follow the prescribed rep and rep speed guidelines. Click here to see the rest of the article http://www.associatedcontent.com/article/8092969/pushup_and_pullup_workout.html?cat=50

Four Day Per Week Program

mattpotak — Tue, 05 Jul 2011 04:15:51 +0000

Try this four day per week routine. Let me know if you have any questions.

Day 1: Perform Workout Monday and Thursday

Station #1 (Perform circuit 4 times, without resting between sets)
- Pushups 1 set of 12-15 reps
- Body Weight Squats 1 set of 12-15 reps
- Crunches 1 set of 12-15 reps

Station #2 (Perform circuit 4 times, without resting between sets)
- Wide pushups with hands facing out 1 set of 12-15 reps
- Lunges (BW) 1 set of 12-15 reps
- Leg lifts 1 set of 12-15 reps

Station #3 ( Perform circuit 4 times, without resting between sets)
- Diamond Pushups 1 set of 12-15 reps
- Lateral Lunges 1 set of 12-15 reps
- Sit ups 1 set of 12-15 reps
Staion #4 (Bonus Round)
- Neck Bridges

Day #2 Cardio Day (Perform workout Tuesday and Friday or Saturday)
Station #1 (Perform circuit 5 times, without resting between sets. Since this is a cardio day you can rest for up to 1 minute once you complete the first circuit)
- Burpees 1 set of 10
- Squat Jumps 1 set of 10
- Clap Pushups 1 set of 10
- High Knee Raises 1 set of 10 each leg
- Shadow Boxing 1 set of 25 each arm ( one-two combination)
- Mountain Climbers 1 set of 10 each leg

Herschel Walker Training

mattpotak — Mon, 31 Jan 2011 15:32:06 +0000

We always talk about Herschel Walker’s old school training approach. Walker was a big advocate of push-ups, sit-ups, squats, and pull-ups. Well, over 20 years later walker is still using these techniques, and his physique still looks great. Check out this clip

Building Muscle with Body Weight

mattpotak — Fri, 28 Jan 2011 15:49:32 +0000

We always here people ask, ” How are gymnasts so strong and muscular?”

long story short: They train using difficult bodyweight movements for their events. They alternate between fast movements to slower more controlled movements. By doing this you recruit more muscle. Here is a routine that can get you muscular and stronger without weights.

Day#1: Upper Body

Working the entire upper body.

Station #1: 4 total sets
- Plyo Pushups: 1 set of 10 reps (fast tempo)
- Pullups close grips: 1 set of 10 reps (fast tempo)

Station #2: 4 total sets
- Push-ups : 1 set of 10 (slow tempo 3-3-3-3)

- Wide Pullups: 1 set of 5 (slow tempo 3-3-3-3)

Station#3: 4 total sets

- Push-ups with feet elevated on chair or try handstand: 1 set of 10 ( mod tempo 1-2-1-2)

- Chin Ups: 1 set of 5 ( mod tempo 1-2-1-2)

Station # 4: 4 total sets

- Diamond Push-ups: 1 set of 10 ( slow tempo 3-3-3-3)

- Chinups: 1 set of 5 (slow tempo 1-2-1-2)

Station#5: 4 total sets

- Push-ups: 1 set of 10 ( speed)

- Pullups: 1 set of 5-10 (speed)

Lower body and core coming later.

Endurance Athlete Indoor Workout

mattpotak — Thu, 27 Jan 2011 19:10:05 +0000

Burpees are just as good as running

Running is a difficult activity to perform during the winter months. Here is a good conditioning routine for runner and endurance athletes who want to stay in shape during the long winer months.

- Burpees for one minute

- Split Squat Jumps for one minute

- Side to Side Jumps for one minute

- Pushups for one minute

- Shadow box or arm swings for one minute

Rest for one minute and perform the circuit four more times for a total of five sets.

Ginastica Natural

mattpotak — Tue, 25 Jan 2011 17:33:27 +0000

Ginastica Natural is a bodyweight training program that is applied to the best fighters in the world. Top fighters such like Rodrigo Minotauro, Rogerio Minotouro, Anderson Silva, Junio Cigano, Vitor Belfort, Demian Maia, Saul Ribeiro, Xande Ribeiro, Fabricio Camoes, Leticia Ribeiro, Penny Thomas, Bia Mesquita, Roger Gracie and others are practioners of this system.

What is Ginastica Natural?

Alvaro Romano studied a wealth of different oriental techniques. As a practitioner of Hatha Yoga, his aim was to improve his performance as an athlete, with training for sports as the central theme, and he began developing his own body of work, influenced by the ground movements of Jiu-Jitsu.

I began by identifying some of the movements I created in my training routines with animal-names in a purely illustrative manner, Ginastica Natural does not mimic animals like some martial arts do/ ALVARO ROMANO

Ginastica Natural retains some concepts and fundamentals from centuries past, based on the natural movements of primitive man and activities performed in nature, but its exercises to be practiced in open-air and in closed-environments like classrooms were developed and adapted in a completely unique manner and influenced by the sports Alvaro Romano practiced.

In constant motion and with several combinations of different moves, Ginastica Natural is based on Jiu-Jitsu ground movement, strength exercises using the body’s own weight, and dynamic stretching and breathing techniques. There are hundreds of movements, with different class plans every day. It is a complete body of work that develops physical qualities like strength, flexibility, coordination, among others, and through breathing techniques provides the practitioner with great progress in mental and motor control. Romano has his own specific training routine and new sequences and exercises are being created every day to offer practitioners different and innovative ways to get to know and control the body and mind.

Check out the website at www.ginasticanatural.com

Strengthenics Power Workout

mattpotak — Mon, 24 Jan 2011 19:29:14 +0000

The goal of tis workout is to increase power and stamina.

A1- Plyo Pushups
A2- Split Squat Jumps

5 reps on each exercise for a total of 10 sets. No rest between sets.

Defranco’s Gym using Body Weight Ring Push-ups.

mattpotak — Mon, 24 Jan 2011 19:20:26 +0000

Weekly Body Weight Training Routine

mattpotak — Mon, 25 Jan 2010 04:01:55 +0000

1/24-1/31:

Day #1:
- Lower Body ( 4 total Sets in a circuit form)
- One Leg Squat: 1 set of 10 each leg
- One Leg SLDL: 1 set of 10 each leg
- Squats: 1 set of 25 ( DEEP)
- Situps : 1 set of 25

** Rest one min and repeat

Finish the Routine with Sprints of your choice

Day # 2: Upper Body

Push Circuit ( 4 Total Sets)
- Pushups ( Feet Elevated) 1 set of 10-15
- Dive Bomber Pushups 1 set of 10
- Diamond Pushups 1 set of 10

** Rest 1 min and repeat

Pull Circuit ( 4 Sets)

- Chinups 1 set of 5-10
- Pullups (Wide) 1 set of 5-10
- Arm Swings 1 set of 25
- Good Mornings or Back EXT 1 set of 10-15

** Rest 1 minute then repeat

THE BODYWEIGHT TOTAL

mattpotak — Mon, 25 Jan 2010 03:19:56 +0000

Dead Hang Pullups!

Here is a challenge for everyone. I call it the Bodyweight Total. I really think we need to do a video challenge for this. Here is the challenge

Pullups: Max Reps in 3 Minutes ( NO KIPPING, LEGS STRAIGHT, Chest to bar) rest a few minute

Pushups: Max reps in 3 minutes ( Full range of motion, chest touches ground, full lockout) Rest for a few minutes

BW Squats: Max reps in 3 minutes ( Full ATG)

Burpees: Max reps in 3 minutes

Calculate all reps and there is your total.