Having established what we need to cover with our training, the next step is setting up the workouts.
So how do we do it? First, we need to make sure that we include some kind of dynamic effort or speed training in each workout.
The hypertrophy work, if needed, would come next and then you would go into conditioning at the end.
As the bar clears your waist, begin to pull it up to upper chest height.
When it reaches this position, immediately flip the bar over and throw your elbows forward while dipping into a quarter squat position to catch the bar.
Squat- Before unracking the bar, make sure to take an even grip and squeeze your shoulder blades completely together.
Try to take as close a grip as comfortably possible in order to create a bigger shelf to place the bar on.
Rest the bar somewhat high on your traps and be sure to squeeze it as hard as you can.
Go all the way down to below parallel, making sure to keep your back tightly arched and refrain from looking down.
Chin Up- Grab the bar with an overhand grip and be sure to start from a dead hang position with both arms straight.
Being sure to keep your back arched, pull your chest up to the bar.
You can use gymnastics rings for these or you can get Blast Straps from EliteFTS.com or even just get chains cut at the hardware store and loop them over the bar with towels over the chains where you grab them.
Be sure to keep your body completely straight and go down all the way.
So if you squat 300 pounds, an empty 45 pound bar is usually a good starting weight.
Don’t go down as you would on a normal squat; instead go halfway down and immediately reverse your momentum and jump as high as you can.
1 Arm Incline Dumbbell Press- Lie down on an incline bench and keep the non working arm straight out to the side for balance.
Fat Bar Pullup- For this exercise you need a fatter than normal grip pullup bar.
You can add tape or a piece of foam to a regular pullup bar to create this effect if you don’t have access to a fat pullup bar.
You can also do towel chin ups instead. Be sure to start from a dead hang and pull yourself all the way up over the bar.
Swing the sledge over one shoulder and strike down at the tire as hard and as fast as you can, being sure to focus on using your core.
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