Our current VIP member are working on a hybrid program of both Kettlebell and Body weight training for superior strength. Last week we focussed on why kettlebell training yields ultimate strength and conditioning, and this week, I want to address 3 basic body weight drills that will not only make you incredibly strong as is, but if you’re into lifting, this will most certainly increase your lifting power too.
OK! Let’s get down to business!
The Plank
Nothing can be as simple but as effective as the body weight plank. The plank offers the proper ab tension that sustains your very own body weight above the floor. To begin, I’m starting with intervals of 30 seconds of work then 30 seconds of rest for 3 rounds (3 minutes) post workout. I will then slowly tweak the time to work up to 5 minutes. Over the next few months I will also be tweaking the intervals to range from 40 seconds of work to 20 seconds of rest and then 1 minute of work to 15 seconds of rest over the course of the next few months. Again, the goal being to sustain the plank position for a total of 5 rounds post workout.
Here are a few plank progressions that I have demonstrated in the video below. Please take a look at this video to see the carry over effect of planks into push ups, body weight and kettlebell squats, pull ups and presses.
The Push Up
The push up requires solid upper body strength to master. That being said, this is not the just an upper body lift, as it also requires tension form (yup! YOU GOT IT!) our abdomen and also our glutes. If you have kicked the living snot out of your plank practice, then move on over to the push up. . I have a number of progressions for this lift if you are unable to perform push ups out of the gate that you can take a look at below.
Here is a video on the progressions to the full push up. Please view this video to also learn how the push up helps with kettlebell military presses.
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The Body Weight Squat
The body weight squat is not just a great leg workout, but if done properly, will yield a lot of solid abdominal tension too. You should notice that the ab tension will carry over from your plank into the body weight squat. Depending on your current strength level, I recommend a two separate body weight squat variations: basic squat and military squat.
Take a look at the video below for a solid demonstration of the two, an learn how both squats and feed better overall stability and power into lifts like goblet squats, front squats, and presses.
To give you a sample workout of how you could train on an off week from lifting, take a look at my training outline below.
Super Strong and RIDICULOUSLY EASY Body Weight Training – Active Recovery Week
Push Ups- 10 reps x 10 Sets
Body Weight Squats- 10 reps x 10 sets
Planks- 30 seconds of work, 30 seconds of rest x 6 sets.
Repeat this routine every other day 3-4 days out of your off week to keep you body primed for serious strength.
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