Hello. A bunch of friends of mine were discussing some stuff about improving performance and some training principles that intrigued me came out.
To build strength and conditioning concurrently, select an open-chain exercise (ie. weighted dips) and do 5 reps of your 5RM. Afterwards, drop the weight and continue with only your bodyweight to failure.
The Burp-up. It’s basically a jacked up burpee under a pullup bar. Do a burpee, and when you jump, grab the bar and do a pullup. The burp-ups were designed to force you to be explosive single rep or else you fail (like oly lifts). You can make it harder by literally raising the bar. To make them even more challenging, do them Tabata style.
Squat strength does not improve as much as lunges when it comes to more common athletic movements. If you want to be a faster runner, do walking lunges. If you want to kick harder, do dynamic lunges.
For some explosive endurance, do power snatches with a 3RM immediately followed with no rest by power cleans with the same weight to failure. This helps if you want to be explosive in an endurance sport (ie. dunking in basketball).
What do you guys think. Are my friends onto something or are they just talking out of nothing?
I don’t know about #3 (I’m not saying it’s BS I just don’t know) but the rest sound very plausible. I actually really like that burp-up idea. I may have to do that whenever I get around to losing fat.
Yeah, the burp-up seems pretty neat. I’m a little skeptical about #4 though. I remember some strength coaches who don’t want to do oly lifts when fatigued. Then again, there are coaches who do oly lift complexes.
IMO, #3 makes some sense. Running and walking lunges have similar strides. Kicking and dynamic lunges involve some “pushing back” with your feet.
I was also wondering how #1 can be used in a routine. After all, it’s some sort of drop set, and you don’t wanna do drop sets too often.
They are pretty knowledgeable but I hope they don’t do that all in one week!
Pretty good stuff. I like the specificity rule…do what works for your sport. Sure, one-leg work is great, but if squats don’t seem to help, try front squats, zercher squats, or (!!!) overhead squats. Especially overhead squats.
Waterbury posted that…I won’t call it a burp-up…pull-up push-up hybrid.
Here’s one I like even more though, for general conditioning or a quick tough workout.
3x8 Push-pull burpees
Use ~30% of your 1RM lunge (just a number I pulled out of nowhere that corresponds to what I use)
One rep consists of:
Drop to pushup position
One-arm row (left side)
One-arm row (right side)
A fast pushup
Jump squat to stand
Repeat
You can tweak foot position. The key here is SPEED. Also keep the core tight. Give it a try…I think I invented this one, nice full body workout you can use some 25lb dbs for.
[quote]undeadlift wrote:
2) The Burp-up. It’s basically a jacked up burpee under a pullup bar. Do a burpee, and when you jump, grab the bar and do a pullup. The burp-ups were designed to force you to be explosive single rep or else you fail (like oly lifts). You can make it harder by literally raising the bar. To make them even more challenging, do them Tabata style.
[/quote]
Doing this tabata style would be murder, certain death.
I tried Tabata burpees once, and yeah it would be suicide to do Tabata burp-ups. Then again, a 1000lb deadlift was thought impossible, and then Andy Bolton comes along…
Actually I maintain that Tabata is easier if you use a complex/combo. A single compound seems to be much harder and require more focus.
Just personal experience, but 20 seconds just isn’t all that long to focus on something like the “burp-up.” Am I going to try this to prove myself right? No, I have had enough Tabata for a while. It’s still a good idea. But to get the true benefits of Tabata, I think front squat or thrusters are best.