Results Conditioning » squats

Barbell complex training “Video”

richb — Mon, 12 Jul 2010 20:25:48 +0000

This post looks at barbell circuits also known as barbell complexes. These complexes are designed to improve speed, conditioning, strength endurance and can have some aerobic benefits. The idea is to perform a circuit of barbell exercises back to back without any rest and ideally without putting the bar down. Since you are performing a group of exercises together the amount of weight you use will be much less then if doing the exercises individually. As mentioned barbell complexes are designed more for strength endurance rather than pure strength or muscle hypotrophy (increased muscle size). Complexes are also designed to be completed as fast as possible while maintaining good technique, this will help to improve your speed and will help to keep your heart rate elevated causing you to burn a significant amount of calories. I have posted 2 examples of barbell complexes that you can try. Complete 15-20 reps of each exercise and once you have completed them all rest for 1-2 minutes before repeating. Aim to complete 3-4 complexes. Increase the amount of weight you use once you can do 20 reps of each exercise and complete 3 complexes comfortably.

Complex 1:

Press up

Deadlift

Bent over row

Push press

Lunges

Good mornings

Complex 2:

Clean and press

Squat

Reverse lunges

Stiff legged deadlift

Upright row

Bent over row (underhand grip)

Results workout #24: Dumbbell and punch bag

richb — Sun, 11 Jul 2010 13:46:33 +0000

Here is a circuit workout that works the whole body mixing resistance training with high intensity cardio. All you will need to do this are dumbbells and a punch bag. The workout will help to improve strength, fitness as well as burning body fat.

Warm up:

As always spend between 5-10 minutes warming the body up with some light cardio such as shadow boxing, skipping, cardio machines etc.

Circuit:

Complete 10 reps of the following exercises.

PRESS UP

PULL UP

1 ARM DUMBBELL SNATCH (10 PER ARM)

DUMBBELL SQUAT (Hold a dumbbell in both hands at chest height and perform a squat).

DUMBBELL FRONT LUNGE (Hold a dumbbell in both hands at chest height and perform 5 lunges per leg).

V-UP

BICYCLE OBLIQUE TWISTS

At the end of the circuit complete a 3 minute round on a punch bag throwing a mixture of combinations. If you have not got use of a punch bag then try the alternative below.

Punch bag alternative:

Complete 30 seconds of the exercises below and complete this circuit twice for a total of 3 minutes.

BURPEE

SQUAT JUMP

ICE SKATERS

At the end of your 3 minute cardio round rest for 1-2 minutes and then repeat the circuit. Aim to complete 3 circuits before cooling down and stretching.

Members challenge: Big 50

richb — Tue, 29 Jun 2010 19:56:32 +0000

For those of you who have looked at the Big 50 workout you will have noticed the challenge option at the end of the post. Well now here it is in all its glory for you lucky members!

All you need is a barbell and some weights and lots of energy. The circuit is split into rounds and each round is made up of 3 exercises. For this workout we are using high reps so it is 50 per exercise although you don’t have to complete them all in one go. You can break the 50 reps down anyway you like so for example you could complete 5 sets of 10 reps of each exercise or 2 sets of 25, as long as you complete 150 total reps. You complete each round as quickly as possible making sure to use perfect technique all the way through. At the end of each round stop the clock and rest for 2 minutes before restarting the time and beginning the next round.

Warm up:

Make sure to spend 5-10 minutes warming up with some light cardio before starting this challenge. Check out the Big 50 workout for a bodyweight warm up you could try.

Round 1:

Push press

Press up

Double leg squat thrust

Round 2:

Deadlift

Crunch with legs up

Squat jumps

Round 3:

Barbell snatch

Alternating leg front lunge (50 per leg)

Burpee

Round 4:

High pull

Single leg squat (50 per leg)

Ice skaters

At the end of the challenge stop the clock and record your time before spending 5-10 minutes cooling down and stretching.

Aims:

First target should be complete this challenge in around 25-30 minutes. Anything under 25 is excellent. See if you can get your time down to less than 20 minutes.

For this challenge I have been using studio barbells such as the ones used within Bodypump classes. Women have used 2.5kg per side on their push press, snatch and high pulls and 5kg per side for the deadlifts. For the men it has been 10kg per side for deadlifts and 5kg per side for the other 3.

If you get your time down to less than 20 minutes then look at increasing your resistance on the barbell exercises.

While you can complete the reps how ever you wish, see if you can work up to doing all 50 in one go for each exercise.

Results workout #23: Big 50

richb — Sat, 26 Jun 2010 13:06:44 +0000

Here is another workout I did with my Saturday morning circuit class. All you need is a barbell and some weights and lots of energy. The circuit is split into rounds and each round is made up of 3 exercises. For this workout we are using high reps so it is 50 per exercise although you don’t have to complete them all in one go. You can break the 50 reps down anyway you like so for example you could complete 5 sets of 10 reps of each exercise or 2 sets of 25, as long as you complete 150 total reps. The way this worked with a large class was that as soon as somebody had completed all the reps then they would start jogging around the studio, I would then set my stopwatch for 1 minute. Once the minute was up the round was over regardless of whether everybody had completed all the reps or not. This helped prevent people standing around doing nothing while waiting for others to finish and meant that everyone could work at their own pace. Below is how the rounds looked as well as the warm up we used for this class.

Warm up: For the warm up you only need your bodyweight and a small weight plate or cone.

Squat: 10 reps

Jumping Jacks: 30 seconds

Alternating leg front lunge: 10 reps (5 per leg)

Scissor jumps: 30 seconds

Side to side crawl: (Start in a press up position with your hands and feet close together. Move your right hand and right leg out to the side and then repeat with your left side before bringing right hand and leg back in followed by your left side). 30 seconds.

Front hops: (Jump forwards and backwards over your weight plate aiming to stay light on your feet and keep your heels off the ground). 30 seconds

Alternating leg side lunge: 10 reps (5 per leg)

Side hops: (Same as you front hops except jumping from side to side over your weight plate). 30 seconds

Rotational reverse lunge: (Perform a reverse lunge but rotate your back leg behind your front leg like your doing a curtsey. Step back and repeat with the opposite leg) 10 reps (5 per leg)

Jogging on the spot: 30 seconds

Complete this x2-3 for your warm up.

Round 1:

Push press

Press up (Aim to complete each rep with a tempo of 2 seconds lowering and 2 seconds pushing back up)

Double leg squat thrust

Round 2:

Deadlift

Crunch with legs up (Again aim to complete these with a tempo of 2 seconds up and 2 seconds down)

Squat jumps

Round 3:

Barbell snatch

Alternating leg front lunge (50 per leg)

Burpee

Round 4:

High pull

Single leg squat (50 per leg)

Ice skaters

At the end of the workout spend 5-10 minutes cooling down and stretching.

Tips:

: Spend around 2 minutes resting between rounds. Use this time to change the weights if needed ready for the next exercise.

: Once you can complete 50 reps of the barbell exercises in one go then look at increasing the weight slightly.

Challenge:

If you fancy a challenge then see how fast you can complete all 4 rounds. Stop the clock between each round and give yourself 2 minutes rest before starting again.

Results workout #21: Single dumbbell

richb — Wed, 26 May 2010 19:45:19 +0000

Here is a workout I did with 2 of my clients that involves using just a single dumbbell each. The session works the entire body and is great for muscular endurance, stamina and overall conditioning. The workout consists of 9 exercises with each one being done for 30 seconds. Aim to keep the rest between exercises to a minimum and try not to put the dumbbell down (unless your changing weight) until you reach the press ups.

Warm up:

The warm up also used a single dumbbell and involved exercises that would get all the major muscles working in different plans of motion. Use a light weight for the warm up and again spend 30 seconds on each exercise. For this session the guys used a 4kg dumbbell each.

Standing rotation: Hold the dumbbell with both hands in front of you at arm’s length. Rotate the weight from side to side by twisting the hips.

Wood chop: Squat down and hold the dumbbell by the side of your right knee. Stand up and twist the weight diagonally across your body by rotating your hips until the dumbbell is just above your left shoulder. Return the weight back down to the start position and repeat. 30 seconds per side.

Squat curl and press: Hold the dumbbell in your right hand and squat down keeping your arm straight. As you stand up curl the weight to your shoulder and then press it above your head. 30 seconds per side.

Rotational squat to press: Hold the weight in your right hand and squat down. As you do bring the weight across your body and reach towards your left foot. As you stand up curl the weight to your shoulder and press the weight up and slightly out away from your body. Return to the start position and repeat. 30 seconds per side.

Wide squat with chest press: Hold the dumbbell in both hands at chest height. Start with your feet together and then take a big step out to the side. Perform a squat from this wide stance and as you sit down press the weight out in front of you. Step your feet back together and repeat to the opposite side.

Lunge with front raise: Hold the dumbbell in your right hand in front of your thigh. Step forward with your left leg and perform a lunge. As you lower your hips raise the dumbbell up to shoulder height whilst keeping your arm straight. 30 seconds per side.

Side lunge with lateral raise: Hold the dumbbell in your right hand and step to your left. Perform a side lunge and as you do reach towards your left foot with the dumbbell. Stand back up and perform 1 lateral raise and repeat. 30 seconds per side.

Main workout:

Use a weight that is challenging for each exercise. You can either use the same weight throughout or change the weight as you go if you want more of a strength workout. I used dumbbells from 9-12.5kg with my 2 clients.

Squat with press: Hold the weight at shoulder height and perform a squat. As you stand up press the weight over your head. 30 seconds per side.

Concentration curls from squat position: Hold the dumbbell in your right hand and get into a squat position. Rest your right elbow onto your right knee and from here curl the weight up. 30 seconds per side.

Lunge with bicep curl: Hold the dumbbell in your right hand and step forward with your left leg and perform a lunge. As you lower your hips curl the weight up. Step back and repeat. 30 seconds per side.

Swings: With the weight in your right hand squat down and hold the dumbbell between your knees. Stand up and drive your hips forward and swing the weight up to shoulder height. Swing the weight back down through your legs and repeat. 30 seconds per side.

Snatch: Hold the weight in your right hand and squat down so the dumbbell is between your knees. Explosively stand up driving the dumbbell above your head so your arm is fully extended with the weight over your shoulder. Bring the weight down to your shoulder and then back down to the start position and repeat. 30 seconds per side.

Rows: Hold the weight in your right hand and step forward with your left foot. From this staggered stance tip forward from the hips so your chest is pointing towards the floor. Row the weight up into your body. 30 seconds per side.

High pull: Hold the weight in your right hand and squat down so the dumbbell is between your knees. Explosively stand up and pull the dumbbell up to chest height keeping the weight close to your body. Make sure to keep your elbow higher than the dumbbell throughout the movement. 30 seconds per side.

Press ups: Perform a basic press up.

Single arm floor chest press: Lie on your back with your legs in the air and knees bent. Holding the dumbbell in one hand so it is just outside of your chest, press the weight up until your arm is fully extended. Return the weight back down until your elbow almost touches the floor and repeat. 30 seconds per side.

At the end of the circuit, rest for 1-2 minutes and then repeat. Aim to complete 2-3 full circuits.

Exercise clinic #1: Barbell squat

richb — Mon, 12 Apr 2010 13:10:35 +0000

This series of posts looks at some of my favourite and most effective exercises that I use on a regular basis within my personal training sessions. For each of the exercises I will look at correct technique and teaching points, other variations of the exercise and then list some sample workouts. For this first post I will be looking at the barbell squat.

BARBELL SQUAT:

The squat is a compound movement that works primarily the quadriceps but also involves the hamstrings, glutes, calves and lower back. It also requires a strong core to help to maintain good posture and stabilise the body. The squat is an exercise I would recommend anyone to include in his or her workout programme especially if the aim is to increase strength or muscle size.

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Members challenge

richb — Sun, 04 Apr 2010 15:07:46 +0000

This challenge uses 3 pieces of cardio equipment that are the most commonly found in health clubs, the treadmill; rower and upright cycle. The only other pieces of equipment you will need are a barbell and a bench or step box. The challenge mixes high intensity aerobic work alongside high repetition resistance work to give you a session that’s sure to burn plenty of calories, work your cardio system as well as helping to increase your muscular endurance.

Training for fitness shoot part 3:

richb — Thu, 01 Apr 2010 14:03:46 +0000

Since our last training session, Sam has been to the gym a couple of times by himself and has followed the same kind of training methods as he has been using at Results. Sam has focused his workouts more around circuit training and has also started to incorporate kettlebell exercises into his routines.

For today’s session we would be focusing on superset training, which involves performing 2 exercises back to back without any rest. Again we would concentrate mainly on the major muscle groups of the chest, back and legs but would pick exercises that would also target his shoulders, arms, core as well as his heart and lungs. Below are the supersets, which we used for this session as well as a short video showing Sam performing the last set of each.

Superset 1.

TRX Atomic press-up: Not only does this hit the chest but it is also a killer for the abdominals.

Kettle floor press with leg up: By lifting your legs this gets you using your core more to help stabilise the body as well as helping to place more emphasise on your chest.

Superset 2.

Double kettlebell swings

TRX Rows

Superset 3.

Powerbag squat with shoulder-to-shoulder press

Reverse lunge with powerbag upright row: By reaching forward with the bag as you lunge will force you to use your core muscles to help to stabilise your body and prevent the weight of the bag throwing you off balance.

Superset 4.

Press-ups with handclaps: (Not shown) Sam got into a press-up position and I knelt in front of him. He performed one press-up and then lifted his right hand of the floor and clapped my right hand aiming to keep his body still by engaging his core muscles. He then repeated with another press-up followed by left hand clap.

Medicine ball V-up.

Training for cage fight part 3: “Video”

richb — Sun, 28 Mar 2010 19:39:00 +0000

For today’s training session we were still focusing on strength work basing the workout around compound exercises such as deadlifts and squats as well as introducing some more sport specific moves such as the press-up with knee strikes.

We warmed up using a mixture of medicine ball exercises such as swings, rotations and lunges with rotations alongside bodyweight movements such as press-up with rotation. The main workout consisted of the following exercises.

Deadlift

Powerbag squat

Barbell push press

Superset: Alternating arm kettlebell floor press with Press-up to knee strikes on floor bag.

Underhand grip recline rows

Core superset:

For today’s session we focused on 2 rotational movements that would not only work the core but also help to improve punching power.

Standing weight plate rotations

Medicine ball Russian twists with chest pass (For this exercise Marlon got into a position to do a Russian twist and I stood in front of him. I threw the ball to Marlon, alternating the height and direction each time. Each time Marlon would catch it and then perform a twist on each side before throwing the ball back to me. The aim was for Marlon to keep his lower body as still as possible, maintain a straight back and not lose his balance.)

For our next session we will start to bring in more power-based exercises such as jump squats, plyometric press-ups, sledgehammer strikes etc.

Results workout #18: Plyo fun “Video”

richb — Sat, 27 Mar 2010 18:50:11 +0000

This workout mixes plyometric exercises along with high repetition resistance exercises to give you a session that will help you to improve your cardio fitness, muscular endurance and stamina as well as burning plenty of calories.

All you need to do this workout is a barbell and a step box. The aim is to complete 45 seconds on each of the resistance exercises completing as many repetitions as you can, use a quick tempo whilst maintaining a full range of motion and a strict technique. For the plyometric exercises spend 30 seconds on each. Once you have completed a full circuit rest for 1 minute and then repeat, aim to perform 3 circuits.

Perform a 5-10 minute warm up before starting this session.

Push press

Bench hops

Bent over rows

Burpee to step jump

Squats

Straddle jumps

Press-ups

Explosive step ups

Tips:

: Use the same weight for each of the barbell exercises. Start light since the workout is designed more for muscular endurance rather than strength. Only increase the weight when you can do a full 45 seconds on each exercise over all 3 sets.

Below are some regressions for the plyometric exercises.

Bench hops: Use a lower step.

Burpee to step jump: Perform the burpee with your hands on the step. Rather than a step jump do a basic step up instead.

Straddle jumps: Perform step-ups from a straddle position or do a straddle jump onto the step and then step down.

Explosive step jumps: Use basic step ups instead for a lower impact variation.

: When I did this session with one of my clients it took around 40 minutes to complete including warm up. We finished the session with an abdominal superset of medicine ball wood chops and medicine ball crunch with alternating leg lifts.