The Crawl Workout

This is exercise routine that I picked up during the off season of wrestling. My coach had purchased the program from Primal Strength and Conditioning. You are pressing, pushing, lifting, and gripping 900 lbs of weight per minute, on average, for 22 minutes! The workout consists of 830 reps, no breaks and no rest. This workout mimics that fight energy that is utilized during boxing, wrestling or grappling. The workout is the equivalent of a 22 minute round with no breaks! This description still falls short of fully capturing the intensity of the CRAWL Workout. This is designed for those of you who are looking to increase your muscle endurance, strength, and grip strength while getting an aerobic workout in the process.

The idea is very simple. Perform all of the reps, in order, as fast as you can. There are no breaks in between workouts. When you cannot do anymore reps, drop to a lower weight and keep going. On my first try, my time was around 24 minutes. At one point I was able to get my overall time down to 17 minutes, unofficially. You should set up your stations before hand and do not do this workout unless you have a partner. You will need one to count, catch the weight, and above all keep you moving!

You will need an open area to start with the free weights. A flat bench. An incline ab bench. Pull up bar. Possibly a leg extension machine, if you cannot squat.

The only thing that changes is the amount of weight, which is adjusted according to the person. For the first seven exercises, you will need three sets of dumbbells. I use 15s 10s and 5s. Start with the highest weight and when you start to slow down, drop to a lower weight and finish the reps!! Next grab the plate and do squats. Then run over to the bench (this is where the partner is most appreciated). Start with your reps and when you get tired, keep the bar raised as your partner takes of a plate on each side, and keep going. The crunches are done on the incline ab bench. By now your partner has moved the Olympic bar onto the bench with no weight so you can immediately switch to wrist curls. Then bent over rows. The abs are done on the incline as well but you are holding the plate above you with your arms extended. Your partner should hold up their hands and the plate should touch them. The last part usually takes a couple tries. When you are hanging, your partner counts. Once you reach a 100 secs you are done. Congratulations. By now you will be pouring sweat and your forearms will lock up for about 15 to 20 minutes. But it will be well worth it. Enjoy.

50 curls
50 standing press

50 bent flys

50 ski motions

50 palm ups

50 punches (5 lbs)

50 tricep press

50 leg extensions or body squats (100 lbs. or a 45 lb. plate)

50 bench press (start with 3 10 lb plates on each side= 105 lbs.)

100 upper primal strength crunches

100 lower primal strength crunches

50 wrist curls with Olympic bar

50 short extension bent over rows with Olympic bar

25 upper weighted abs with press (25 lb plate)

25 mid weighted abs with press (25 lb plate)

30 lower weighted abs with press (25 lb plate)

100 second body hang on pull bar. (Accumulative, time stops if you drop)

Don't forget the side plank

While the forward facing plank is a tremendous exercise for the core, we also need balance and that is where the side plans come in. These focus on working the obliques while still affecting the core as a whole. This plank exercise is very similar to the forward position and so are some of the variations.

The first variation is a simple straight-leg hip abduction. While in the plank position keep the hips parallel with the torso creating a straight line, like a plank, and raise your top leg, then bring it down. It is that easy.

You can also perform a few tricept extensions as well. Grab an appropriate weight and keep it in front of you. When you are up and stabilized in the plank, grab the weight and raise it towards the sky. Bring it down keeping your arm straight and bending at the elbow. Just before reaching the head, bring it back up.

As mentioned before, exercise bands can also come into play. You can do the similar back row from the side plank as well as a lateral pull down. Make sure the band is secured by a friend or wrapped around a piece of stationary equipment. When you are up begin pulling, but make sure the focus is on your core.

The last is the toughest. There are several variations and it depends on what is most comfortable for you. Raise your hips to the side plank position. Then transfer the weight to your top foot as you bring your bottom foot out from under you. Your leg can be tucked under you, or out front extended or bent. Just make sure you are balancing on your previously top foot and keeping your core stabilized.

Have fun with it and hope this helps.

Mixing up the Plank

Recently at the Perform Better Conference I attended, I learned a lot about core strength and ways to improve it. I had been used to doing crunches and other similar forms of ab workouts for quite some time. What I realized is that it is not just about getting ripped abs, but about improving the stabilizing muscles that work with the core. The workout that was pushed the most to help achieve this was the plank. A seemingly simple workout that I had tried once or twice before and not fully realized its potential. At the conference we were shown a couple variations that all start with the plank.

The plank is very simple. With the elbows planted firmly on the ground the core should remain erect. while on the toes, your butt should be up, but not high enough to create an arch with your body. When doing this correctly it works the stabilizing muscles in the lower back, hips, as well as the obliques and abdominals. The plank puts less stress on the back and other joints like conventional crunches.

From the forward plank there are several options. For the first, all you need is an elastic band. While in the plank, simply use the band to perform a one armed back row. You can wrap the band around a piece of stationary equipment or have a friend hold it for you. It also helps to rotate your base elbow inward so it is pointed across your body. When done right it looks like a yoga pose with the arm outstretched, while in the plank of course, then pulling back tight to the side of the body. Do not be fooled, you will be focusing on the row, while your core will be feeling the burn.

Another variation of the plank I found to be my favorite. This can be done at home or anywhere. Start in the plank position. Then bring your right hand up to the push up position while your left elbow is on the ground. Next push up on your left hand so you are in the full push up position. Next drop to your right elbow while the left hand is still in the push up position. Finally drop down to both elbows while still maintaining the correct core posture. Then reverse the order of the steps by posting on the left hand first. After a full rotation starting on each side you have completed one.

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Do not be fooled, these are still exercise for the core. Once you feel your hips start to wobble or your butt start to droop take a break. Try to maintain a strictly rigid core while performing each of these variations. If you cannot do that, start with the regular plank and work your way up.

Kettlebell 101, The Turkish Get Up

As I mentioned previously, the kettlebell has a long history of promoting strength, agility, balance, and endurance. This exercise is a several step process that requires a great deal of concentration and grip strength. Whether your using a sandbag, dumbbell, or the kettlebell, the basics are the same. The moves also require the shoulder to be flexible and have stability. When beginning, one should start with a reasonably low weight until the basics of the exercise are figure out.

1. You begin by lying on your back with the kettlebell raised (usually in the right hand) with the elbow in a comfortable and locked position. The right leg is cocked with the left leg flat on the ground. The right foot is touching the left knee.
   
2. While pushing off with your right foot, Roll to your left hip and bring your torso up and onto your left elbow.


3. Slowly bring yourself up to your left hand with your both arms straightened and your right still holding the kettlebell to the sky.


4. Next, hold yourself up on your left hand and right foot, bring yourself up off the ground, and thread your left leg back to a kneeling position. You should now have your left knee on the floor, right foot on the floor, and kettlebell locked out overhead in your right hand.


5. After you thread your left knee, tighten up your core and bring your torso upright. Your left hand goes from supporting your weight to helping you push up to an upright, kneeling stance.


6. Next lung forward to a standing position with the kettlebell still raised and locked out in the right hand.


7. Reverse the entire process step by step and once you are laying flat on the ground again, the Turkish Get Up is complete.

The most important thing to doing this effectively is to keep your eyes on the weight. You should be looking towards the sky where your kettlebell is raised to make sure it stays up there. Otherwise it is very easy for the kettlebell to lose control of fall. With that said, do not be afraid to let go and toss it if it you are in danger. It is better to release it if it become wobbly then to wait until it is steadied and over you to drop it. Also pay attention to how the wrist is positioned and always keep it straight. The kettlebell can pull on it and weaken it over time. The last thing is to try it barefoot. It is hard to concentrate and keep the balance of a weighted ball over your head when your rocking back and forth on your air cushioned running shoes.

There are a good number of variations to the Turkish Get Up and each focuses on training the bod in a different way. Find the style that fits you the best and achieves what you want.

For a good instructional video, go to: http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5

Kettlebell

Recently I attended the Perform Better Conference where I heard professionals in their own fields speak and demonstrate some of their knowledge. What surprised and left me the most interested was the introduction of the kettlebell by one of the groups there. They were members of the Punch Gym where they featured and used Kettlebells in what they called Authentic Strength Training methods. I had these odd shaped weights maybe once or twice before, which inspired me to do a little research.

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The Kettlebell or girya was introduced in the U.S. roughly ten years ago and has strong ties to the history in Russia along with many other countries. Traditionally, they have been used by the elite athletes to increase strength, endurance, agility, and balance. Kettlebells can challenge both the muscular and cardiovascular systems with precise, total-body movements. Today it has grown fast in popularity and is used by mix martial artists, primarily in the UFC, as well as those in the entertainment industries.

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However, because it is new to the U.S. there are still many different variations in the techniques and exercises associated with kettlebells. These are tools that take a lot of practice and concentration. The average person should not just go and pick up a pair of kettlebells. There are several certifications one could go through for the kettlebells and anyone interested in learning about kettlebells should talk to someone who knows what they are doing. At the conference there were five different sections with their own exercising techniques. Of those there were two kettlebell sections and we found two distinctly different ways to do the Turkish get up, which is the basic total body movement exercise when using kettlebells.

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For more info on the kettlebell team that taught us at the Perform Better Conference, go to

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http://www.punchgym.com/theopportunityc62.php

Exercising when sick?

It has been a while since I have been able to go to they gym. Part of the reason I was indisposed was because I was fatigued and sick. Usually this does not stop me and I will work out no matter how I feel. But I decided to take some time off and in the process did some research about if that is a good idea or not.

I found pieces of a study that the ACSM did about if exercise is beneficial when your under the weather. They came up with a basic rule to go by. If the symptoms are above the neck like, a headache, stuffy nose, or scratchy throat it is safe to do something active. It all comes down to what type of sickness you have, or think you have. If it is a type of bacteria, you should be okay to workout, but not if it is a virus. When in doubt, ask a physician and they will tell you what you are capable of doing and what you should not do. Lastly, if you have a fever, stay in bed.

However, if you have the usual common cold or sniffles, working out may help in speeding up recovery time. Working out can also increase the white blood cell count, making it easier to fight off disease. Obviously one should not work out if they do not feel up to it. If you are feeling physically weak, have any chest congestion, or body aches then you should rest.

If you do decide to work out depending on your condition, keep the exercise to a comfortable level. Your immune system is already weak and working out to strenuously could weaken it even more leaving you open to more sickness. The exercises should be light intensity and primarily cardiovascular. Putting undue stress on the body is detrimental especially when it is not a hundred percent.

Hope this helps, it certainly made me more aware.
For the full article:
http://media.www.dailyvidette.com/media/storage/paper420/news/2009/03/24/News/Exercise.May.Be.Beneficial.When.Sick-3680114.shtml

Laughter as exercise

It has been a few months since I have had my last uncontrollable laughing fit. It usually occurs when my brothers dirty mind combines with mine, and we have been known to go at it for almost a half hour. Did you know a daily laughter workout of 15 minutes can burn 40 calories and melt away 4 pounds over the course of a year. This is true if you laugh non stop for the amount of time and it has to be vigorous, just as you would a regular workout. According to William F. Fry, M.D. when you laugh, your body responds. You flex, then relax, 15 facial muscles plus dozens of others all over your body. Your pulse and respiration increase briefly, oxygenating your blood. And your brain experiences a decrease in pain perception, possibly associated with the production of pain-killing, pleasure-giving endorphins." Laughing in general lightens up your mood and for me is an excellent stress reliever.

For some, this may seem a bit silly and others may not be able to do this. Laughing for this long at the recommended intensity requires you to put aside all of your pride. When my brother and I are together, we are in our own little world and speak our own language so we just don't care. It may also be easier to build up to the recommended 10 to 15 minutes by trying 1 minute bursts here and there. According to Dr. Andrew Weil, “I think it's (laughter) one of the most effective ways to reduce stress, and preliminary research suggests laughter may also boost immunity, relieve pain, lower blood sugar in people with type-2 diabetes, and help protect against heart disease.” I hope this helps and for the full article:

http://www.healthplans.com/articledetails.php?menuid=10&articleid=14585