BlaineGilbert.com » Metabolic Conditioning

The Underground Bodyweight Workout Challenge

Blaine Gilbert — Thu, 05 Aug 2010 14:57:51 +0000

A couple of days ago one of my mentors posted a challenge call the The Underground Bodyweight Workout Challenge.

So being the guy I am, I decided to see how a couple of my athletes stacked up to his.

The Challenge

Pull-ups, Squat Jumps, Push-ups, Lunges Jumps no rest reverse ladder 10,8,6,4,2 for time.

Now the guys you see below, hit the challenge after a triset of double DB Cleans, 1 arm DB snatchs and V-ups repeated 3 times.

So if you want a challenge get warmed up properly and try the challenge.

Stop Sittin, Start Doin

Blaine

Crazy Strength Shop

Blaine Gilbert — Wed, 04 Aug 2010 17:21:14 +0000

I needed a little kick in the butt today so I figured why not give you one.

This video is not for the weak at heart. And most of you won’t be able to most of the things you see here.

But instead of using that as an excuse use it as motivation to work for something.

Stop Sittin, Start Doin

Blaine

Tank Toss

Blaine Gilbert — Wed, 28 Jul 2010 04:37:09 +0000

The video you are about to watch is only for the dedicated person. It is not for the weak at heart or mind. The tank press is a very intense exercise using total body power. While most won’t agree with it’s use for one reason or the next, I have found the tank press is one of the most intense exercises you can perform for total body power.

Remember there are precursors to using such a lift. First off you will need to be able to Clean at least 150 lbs. Second, you will need to be able to Push Press 150 lbs. Third you will have to be able to Clean the tank. Now proceed at your own risk.

Stop Sittin, Start Doin

Blaine

Standing Hand Over Hand Pull

Blaine Gilbert — Sun, 25 Jul 2010 17:29:57 +0000

The title of the post says it all Standing Hand Over Hand Pull. This is one the best exercises for building the back for Strength, Power and Power Endurance. Not only does the back get blasted but your grip and biceps are on fire at the end as well.

You might be thinking, if you are going for a back workout why not perform these seated? That is a great way to perform this exercise but it lack in some areas. When you are standing the core involvement is greater considering you need to keep from falling on you face. The other reason I prefer standing is the activation you get in your hips. By activating you hips in this manor you are adding key components for a crazy stabile base.

As you can see in the video we don’t load the sled down much with weight. This is why:

The sled its self is 75 lbs, we are in grass which adds to the difficulty by slowing the forward momentum, and if you can’t tell the second pull is up hill

By using the hill to our advantage the sled can be pulled at faster speed on the way down working on more power endurance while going up the hill adds to the development of more strength.

Stop Sittin, Start Doin

Blaine

Animal Movement Warm Up

Blaine Gilbert — Fri, 23 Jul 2010 18:38:30 +0000

A few days ago I wrote a small post on the use of animal movements in you training programs. In my programs, I have found using them for a warm-up or conditioning are the best ways to include these movements in a conventional program. Below is an example of some of the animal exercises we use in our warm-ups.

Stop Sittin, Start Doin

Blaine

5 Reasons to Use Trap Bar Deadlifts

Blaine Gilbert — Mon, 12 Jul 2010 16:51:12 +0000

Below is a video showing you one of the best bang for your buck exercises. Trap Bar Deadlifts. Once I started using this exercise with my athletes the strength response was unbelievable.

If you aren’t already using this exercise you need to try it for the following reasons:

Trap Bar Deadlifts are a great way to build yourself up to regular deadlifts with out the injury potential regular deadlifts have for the untrained individual
Trap Bar Deadlifts are a wonderful way to strengthen the legs and break squatting plateaus
Trap Bar Deadlifts give you a great way to build posterior chain strength
Trap Bar Deadlifts are a great way to get grip work in
Trap Bar Deadlifts are a great exercise to include in a conditioning circuit due to the ease of teaching the lift

Get it,

Blaine

Get it!!!