Barbell

Upper Body Strength Training

Dynamic Warm-up Then: 2×8 Bench Press Close Grip 3×8 Bench Press Neutral Grip 4×8 Chin-ups 2×8 Dumbbell One Arm Row 3×10 Barbell Curls 3×8…

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Strength Endurance - Ultimate MMA Conditioning

“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted…

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Dynamic Lower Body Strength Session

Dynamic Mobility Warm-up + SMR (aka.Foam Rolling) Then: 2×5 Wall Squat 2×10 Air Squat 2×5 KB/DB Goblet Squat 2×10 KB/DB Goblet Hold Walking Lunge…

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The Mighty Barbell

The barbell is and always will be the most effective training tool for total fitness. Basic barbell training is used by the biggest, strongest, fastest, most powerful,…

Assistance Strength Work Barbell Power Endurance Workouts

Interval Training on Bike + Strength Endurance

Light Bike ride as a part of warm-up Then: 5x400m Up-hill Ride HR target 175bpm+ Recover down hill to to the start position. Start riding again when the heart rates…

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Super Strength Session

Dynamic Warm-up Mobility Drills Then: Work up to (todays) heavy Deadlift – Must preform a minimum of 2 reps per weight Then: 3×5 Deadlift @65% Max 2×3…

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Tuesday Strength Session

Dynamic Mobility Warm-up Then: 2×10 sets of each using light weight as a part of a movement warm-up 5×5 Deadlifts @60-70% max 5×3 HIT Floor Chest…

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Upper Body Strength Session

Strength Session: Dynamic Work 2×10 Band Press-ups 2×5 Plyo Press-ups 2×10 Band Shoulder Press Then: 3×8 DB or BB Chest Press Work with 50-60% 1RM + 3×10 DB…

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Strength MAX Effort

Stop chasing the new shiny gadgets. Stop buying the new e-book on how to get 6 pack in 6 weeks or gain super strength in 12 weeks. Do not follow some guru for just…

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IWT - Interval Weight Training for Athletes

“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea…

Barbell Max Effort Strength Training Workouts

Barbell Strength Training - Complexes

Don’t be afraid to fail. Don’t waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It’s OK to fail.…

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MMA ROUNDTABLE: Training Discussion

MMA STRENGTH AND CONDITIONING ROUNDTABLE The following interview was conducted by Josh Beaty with James Smith, Jamie Hale, Liam Taku Bauer, and Michael Frye. JBeaty:…

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Upper Body Max Effort

Upper Body Dynamic Warm-up Then: 5×5 Weighted Pull-ups – 20kg vest 5×5 Close-grip Floor Chest press – 60kg Rest 1-3 minutes between sets (Can be done as a…

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Barbell Complex

Dynamic Warm-up Then: 10 minutes Skipping Then: 6x6x6 Power Cleans + Press (Strict) + Back Squat + Good Mornings + Behind Neck Press + Front Squat Rest 60seconds…

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Friday Chaos Training

10minutes Dynamic Mobility Warm-up Then: 8x Zercher Squats 50/60% Max 8x Kneeling to Squats Bodyweight 8x Double KB Snatch 8x Plyo Press-ups (clap) 500m x Row (all…

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Variation to Javorek's Complex Exercises by Dan John

“My definition of a complex is simple. A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next lift.…

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