Wednesday, February 23, 2011

Around The World Workout!

I've always thought that the best exercises are the ones that improve your body/fitness on multiple levels. A technique will improve functional strength, mobility, and coordination/balance is far superior for real life fitness (in most situations) than a technique that only focuses on one aspect. So with this being said, I thought I would put together a workout that combines some of my favourite exercises for improving your strength, mobility, balance, and conditioning. I like to call this workout the "Around The World Workout".

Around the world techniques usually involve moving your body weight in a circular motion, like you're going "around the world". There are a lot of exercises that this technique can be applied to, however they tend to be a little advanced. There are multiple ways to progress towards performing the techniques used in the "Around The World Workout", most of which I've talked about before on the blog as well as outlined in the "Body Weight Solution" ebook.

The workout consists of 3 exercises, the around the world pull up, around the world push ups, and around the world squats. Around the world pull ups are an excellent upper body strength conditioning exercise, if you're a grappler or climber than these will greatly enhance your performance due to the unique shifting of your weight from side to side. Around the world push ups are excellent for improving strength imbalances you may have in one arm, something that is difficult to improve by only performing regular push ups. Around the world squats are an outstanding way to improve your flexibility, knee/hip mobility, and single leg pushing strength. On top of all that, each exercise is a fun new way to challenge yourself and improve multiple aspects of your fitness!

Check out the video above to see each technique and how the workout is put together. Enjoy your trip around the world!

- Timothy Bell PTS

Thursday, February 10, 2011

How To Perform The 1 Arm Push Up!

The one arm push up is an excellent upper body exercise. It works the whole upper body and places it under an extreme amount of tension. The one arm push up is an exercise that is truly a minimalist strength exercise that can be performed anywhere at any time with no equipment. It takes time and hard work to progress towards performing the one arm push up, but there are a few techniques and progressions to help get you there faster! Here's a quick video tutorial of how to progress towards performing a One Arm Push Up ... Enjoy!!

Tuesday, February 8, 2011

Building Explosive Strength With Body Weight

The ability to move/lift something heavy in a very short amount of time. That's the most basic way to describe explosive strength. The most common ways to train explosive strength is through the use of Olympic barbells, kettlebells, and dumbells, using techniques such as the snatch, clean, push press, etc. But what if you have no access to these tools or just prefer using your own body weight?

Well never fear, there's a solution! It's call plyometric training and it can be applied to just about any body weight exercise. Plyometric is a fancy name for jump training, or explosively coming out of contact with the ground. Plyometrics are a more advanced form of body weight training and can put a whole lot of stress on your joints, muscles, and surrounding tissue ... so it's best to build up towards performing these advanced movements by first mastering the basics. For example, a plyometric push up would be a clapping push up (or the triple clapping one in the video above), but before performing the clapping push up you'll want to master the regular push up and a few others such as the ones demonstrated in "The Body Weight Solution".

Plyometrics are excellent for improving sport performance, explosive strength, and improving functions of the nervous system. So if you're looking to improve your fitness level and gain some explosive strength, perhaps you'll want to give some of the following exercises a try!

- Jump Squats
- Jump Split Lunges
- Clapping Push Ups (Triple Clap Shown Above)
- Explosive Rows
- Even running is a prolonged plyometric exercise

Remember to work up towards these techniques and build the structural security your muscles and tissue need to withstand the rigors of plyometric training. It will take time, but it's well worth the reward that plyometrics will bring you!

Wednesday, February 2, 2011

100lb Chin Up, Heavy Dips! Silverback Style!

For the past while now I've been focusing my workouts on body weight exercises with added weight. Here's a video detailing some of the progress I have made with my weighted chin ups and dips. If you're interested in boosting your strength and want to build it with some different exercises than the standard squat, dead lift, and bench press, then you might want to pay close attention to the youtube channel and this blog!

I'm currently finishing up my second book titled "The Silver Back Program". It will be an entire book dedicated to helping you achieve animal style strength through some body weight only techniques as well as weighted body weight techniques. The book will include progressions, full colour photos, step by step instruction, and an entire program to help you become CRAZY STRONG! I'll write more about it in upcoming blogs, until then enjoy the video!