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Old 12-01-2010, 10:44 PM   #27
El Puma
between rage and serenity
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Join Date: Jan 2006
Location: Between the Alpha and the Omega
Posts: 2,155
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Default Re: El Puma/Warpuma Chronicles


This particular part of my training is a modified version used for the S.W.A.T teams in the western states.

I keep it short,simple, and on a budget so anyone can do it.

I stress that you use the high-tension technique of staying tight throughout the move and keep the rest periods 3-5 minutes long.

Another point I would like to make is to adjust the weight according to body feel. If i cannot finish a 4th set of ''Pistols" (one legged squats) with a 45lb kettle bell, I will finish with the 35lb KB or just bodyweight alone. You will have days where you will feel stronger than others and it is here that the "Greasing the groove" method comes into play.

3-5 Exercises

3-5 Sets

3-5 Repetitions

3-5 Minutes of rest between the sets

Below are the exercises that I use.

'Pistol' or one-legged squat

One armed pushup

Pullup/chinup combined with a leg raise at the bottom of the movement


Kettlebell clean and press

One arm dumbbell clean and push press

Keep it simple,short and intense and your strength gains will go up quickly to compliment your combat training. This is the first in a series of routines I use on a daily basis and will post them as I go along. Thanks and I hope you benefit from this as I have
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