Re: Advanced Bodyweight exercises

[Guest guest]

, the advice on the sledge tire strikes is excellent. I currently

perform 20-30 minutes every other day with

a variety of sledges and swinging motions. You can also incorporate 2/3/4

or more tires and use movement to vary strikes. Also the sledges can be

used for leverage movements, curls, presses, etc. After you are finished

striking the tire, do tire flips (cleans and presses), tire overhead

presses, tire discus throws, etc (you might want to wear gloves as the

edges of the tires could be jagged)

Also, go to the hardware (Walmart?) store and get bags of anything, i.e.,

sand, pebbles, mulch, in varying weights

and use for training. Grip 2-20lb bags in either hand and do cleans and

presses, snatches; put them on your

shoulders and do lunges, squats and farmer walks; floor press and curl

them; or standing overhead, bench press-like,

or one arm throws. Cost is minimal and if them break put them in the

garden. Put the 4-20lb bags on your shoulders and walk up and down stairs

or hillsides. Take the bags from the ground and put them on a platform at

waist level or higher, and repeat for reps.

Go in the woods and find logs and stones of various sizes and shapes and

use them as barbells for lifts (similar to ish games events). If you

live in the city, fill a garbage can with water, sand or rocks and carry

and throw around.

You can use a common backpack (the poor man's X-vest!) and fill with the

above bag sand/or stones and use for bodyweight exercises as the weight

can be adjusted as strength increases. Also can use the backpack with rope

attached for 'sled pulls' (see article in Strength and Conditioning Journal

or Elitelifts.com).

You can use 2 cement blocks for swings, lifts, carries and throws. Your

imagination is your limit. People for thousands

of years (before the Nautilus/machine generation) have gotten bigger and

stronger by using whatever they found and lifted, carried and thrown

around. Go to the junkyard and find old axles, engine blocks and lift and

carry them ( have a huge device made out of spare junkyard

parts and he wasn't a 'bad' lifter!).

Get a buddy to workout with you and do fireman carries, deadlifts, presses,

squats, etc. with each other (as this will be similar to contact/scrum in

Rugby)

If all else fails, get a job as a mason tender, laborer, or stevedore and

you probably will get all the benefits of a good workout daily!!

For the same cost of an Olympic set or one kettlebell, you could get 10-15

bags of various weights, a sledge hammer, old tires(most are free!), logs

and stones and have an endless variety of training devices!

Charlie Newkerk, CSCS

Rockledge, Fl

newkfit@...

Ancora Imparo

http://www.dragondoor.com/a/1126