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Old 01-27-2009, 11:04 AM   #31
El Puma
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Default Re: El Puma's strength conditioning thread

Pulling out the old training posts while I work on the new ones. These should be plenty to smoke our asses until then

Ok men, I promised some bad ass training and I am here to deliver.

We will be combining a multi complex movement known as "The Bear" with the "Prison burpee" Below is the copy and paste job for both to explain thier movements if you are not familiar with them.

The combo that I use consists of performing one set of The Bear and doing one set of 15 jumping "prison burpees" w/ a weighted 20lb vest.

2 sets of each exercise consists of 1 "round" I am currently operating in the 2-4 round range and my goal is to reach 12, in order to simulate a 12 round fight.

Ladies and gentlemen, we are fighters and fighting consists of anaerobic training. Good luck on this and say hi to Jesus like I did near the end of the set. Please turn down his offer to "work in" on your sets as you need to hit your limit.

Oh yes, 60 seconds of rest MAX, between sets.

Can also be done with dumbbells(I use 45lb'rs)

Big Muscle Fast
There is no one simple exercise that gives you a complete full-body workout. But there is one complex exercise that can. Strength coach John Davies, author of Renegade Training for Football, calls this "The Bear," and it is. It's not for novices--and even experienced lifters may want to go through the moves with just a bar at first. If you can handle it, you'll boost your strength, size, and explosive power. It involves five moves using the same weight. Simple, really.
The Bear
Do four sets of six repetitions of the Bear, 3 days a week. Vary the weight each workout so you use a load that's about 60 percent of the amount you can push-press one time in your first session, 40 percent in your second session, and 50 percent in your third session. (What's a push press? Hold a barbell at shoulder level in front of you, dip your knees, and explode upward, straightening your legs and pressing the bar over your head until your elbows lock.) Rest 2 minutes after each set, and rest at least a day between workouts.

• Hold the barbell in front of your thighs with an overhand, shoulder-width grip, your knees slightly bent, your upper body bent forward at about 45 degrees, and your back straight.
• Dip your knees, shrug your shoulders, and, rising up on your toes, explosively pull the bar to chest level and "catch" it on your front shoulders by dropping under it into a partial squat, as you turn your elbows underneath the bar so your palms face up. Your upper arms should be parallel to the floor when the bar lands on your shoulders.
• Lower your body into a full front squat--or at least until your thighs are parallel to the floor--by pushing your hips back and bending your knees as much as possible. Keep your back slightly arched in its natural alignment.
• In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock.
• Pause, then lower the barbell behind your head and rest it on your upper back as you would when performing a squat.
• Lower your body into a full back squat--like the front squat, except for the position of the barbell.
• In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock. Pause, then return the barbell to the starting position. That's one repetition.

Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," as it was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina. It is a total body and cardio workout.

The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs. The burpee is a six-count exercise:

1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.

6) Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.

The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.
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