This Month's Programme...

Platform Pistols, Push Ups from every angle and a lot of Handstand strength are the focus of this month's 3-day programme. Day 1 is full body. that's on Mondays and Thursdays. Day 2, Legs and core, on Tuesdays and Fridays, and Day 3 is Upper body strength, that's on Wednesdays and Saturdays.

 

With many of the clients training every day, we have more time for a little more variety than a normal programme, so we will work on a 3-day split with 3 different but complimentary workouts which we will rotate.

But as ever with The Strength Sessions, we strive cold results over entertainment, so we want to focus all of our efforts on mastering a small collection of moves.This month there’s a big focus on handstand strength, push ups from all angles and, of course, the Platform Pistol from as low a platform as possible to develop great glutes and thighs.

RECORD ATTEMPTS

--> YOUR BEST L-SIT HOLD

--> YOUR BEST SQUAT

--> YOUR BEST BODY-ROW

--> YOUR BEST PUSH-UPS

We start every class with 3 quick strength tests which have been carefully selected for each client. Every class, I like you to do a good warm up, then to get your game face on and try and smash your previous PRs on your selected challenges. By testing frequently and following The Strength Sessions programme you will see your scores improve week by week, and your physique along with it.

FIRST CHALLENGE -- YOUR BEST SQUAT -- Pick either the Platform Pistol, or the Dead Start Skater squat, work out a setup that allows you to get between 6 and 10 reps initially, then test your strength on it at the start of every workout. These are my two favourite single-leg strength moves and will give us a good idea of your all round leg strength. 

NEXT CHALLENGE -- YOUR BEST PUSH UP: Any sensible bodyweight strength programme is going to have a fair amount of Push-Up work, because it's a compound move that works a lot of muscle and is very convenient, because, you know, most people have a floor, and that's all you need to get them done. That said, it's important to take on a style that allows you to get between 6 and 10 perfect reps for this test, so it's important to pick a style that lets you touch the floor or a few books stacked under your chest so that you have a certain bottom position to your push up. No wishy washy reps where you went sort-of low enough. Improve your Push-Up score and you can be pretty sure your upper body strength is on the rise and your physique will improve along with it.

THIRD CHALLENGE: YOUR BEST CHIN-UP OR BODY-ROW: If you have the setup (and arm strength), there's no better upper body strength test than your best Pull-Up or Body-Row. Pick a style of rep that let's you get between 6 and 10 reps, then strive to beat your best score at the start of each session. As your scores go up, your back, arm and abdominal strength will go up too.

FOURTH CHALLENGE -- YOUR BEST L-SIT HOLD: If you're a regular at the strength session, there's a fair chance you know and love The L-Sit. It's an integrated strength move that works a lot of muscles, from your chest and upper back which work to depress the scapular and give you the stability to work from, to your triceps and abs which do all the work to lift you into impressive position. For these tests, pick a style of hold that you can just about do for 10-20 seconds and then work to build your time. keep improving your time and amazing sculpted washboard abs, triceps of dreams and glory will be yours in time.

DAY 1 -- FULL BODY

PLATFORM PISTOLS

TUCK PLANCHE

PSUEDO PLANCHE PUSH-UPS

HANDSTAND ROCKS

A BIT OF ABS

BODY-ROW / ALTERNATE

 

PLATFORM PISTOLS — the ultimate single-leg compound leg glute, quads and hamstrings strength move. To do it well — make sure your knees are happy with them, but systematically work yourself as low as possible for maximum strength challenge.

TUCK PLANCHE HOLDS — for chest, shoulders tricep and ab strength all in one move. To do it well: make sure you keep the arms straight and the shoulder blades protracted.

PSUEDO PLANCHE PUSH-UPS — for advanced push up strength. To do it well: make sure you can only just fit your torso between your hands and concentrate on moving further forwards than you wound in a traditional push up.

HANDSTAND ROCKS: To develop shoulders, straight-arm strength and skill in handstand position. To do it well: very carefully found the position you can get too with your torso as vertical as possible, then start very carefully with the leans.

A BIT OF ABS: This is a classic crunch-like manoeuvre to develop abdominal strength. To do it well: practice getting really bloody good at relaxing and then contracting the abs at the bottom of the move — the key to really developing the abs...learn to use them!

BODY-ROW / ALTERNATE -- Ideally you’ll have something at home to do some pulling work with: a set of bars, a suspension system or a heavy resistance band. If you haven’t, don’t worry we can work with The Back Support or the doorway Facepull to hit the upper back instead. To do it well: Make sure you can feel the upper back muscles working and the shoulder blades squeezing all the way back, whichever one if these exercises you’re on!

DAY 2 -- LEGS AND CORE

CORE COMPRESSIONS --> JUMPING POWER LUNGE

A BIT OF ABS --> PLATFROM PISTOLS --> STATIC SQUATS

HOLLOW BODY HOLD --> AGGRESSIVE MOUNTAIN CLIMBERS

THE SPRINT LUNGE

 

CORE COMPRESSIONS -- Develop real strength in the lower abdominals & hip flexors and remind yourself of how nice it would be to have flexible hamstrings. To do it well: sit as tall as you can, tense your quads hard and then try to lift and hold.

JUMPING POWER LUNGES — to build your leg lower and piss off your downstairs neighbours. To do well: keep the reps low as it’s a power move, then concentrate on slowly loading the front heal, then go for maximum height.

PLATFORM PISTOLS — the ultimate single-leg compound leg glute, quads and hamstrings strength move. To do it well — make sure your knees are happy with them, but systematically work yourself as low as possible for maximum strength challenge.

A BIT OF ABS -- This is a classic crunch-like manoeuvre to develop abdominal strength. To do it well: practice getting really bloody good at relaxing and then contracting the abs at the bottom of the move — the key to really developing the abs...learn to use them!

MOUNTAIN CLIMBER — to train abdominal strength and coordination in a rather exciting athletic and coordinated manner. To it well: Keep your shoulders and hills still, and demonstrate complete tempo control — power on the way in, a pause, and smooth strength on the way back out.

HOLLOW BODY HOLD — for ab strength To do it well: find the progression that you can hold perfectly — without fidgeting — for a 30 second hold, with your abs contracting and controlling the move throughout.

THE SPRINT LUNGE — Tests your strength and speed and works as an anaerobic high-intensity interval. To do it well: get a stable chair / table to use for stability and keep all your weight in your front heal as you sprint your lunges out!

DAY 3 -- UPPER BODY STRENGTH

HANDSTAND PUSH-UPS

THE BOOK CRUSHER!

A BIT OF ABS

THE L-SIT PIVOT

HANDSTAND ROCKS

THE DECLINE PUSH UP

BODY-ROW / ALTERNATE

THE BOOK CRUSHER This is a great fun isometric strength exercise that will help you improve your mind-muscle connection with your pecs and to generate force from your pecs instead of your shoulders, great for strong folk, and especially great for those who can’t yet do a good push up. TO DO IT WELL: get as many books as you can handle and squeeze the books as hard as you bloody can for 20 seconds. The more you put into it, the better the effect.

HANDSTAND PUSH UP PROGRESSIONS — Specifically to work the shoulders and improve your handstand strength. To do it well: don’t confuse it with a normal press-up, concentrate on getting the torso more vertical on the way down. Don’t get greedy too early, pick the progression that let’s you get 6-10 reps wit your head going all the way down to the floor.

THE L-SIT PIVOT — This is a great 2-in-1 exercise thingy that’s not only good for shoulder health, but also hits a lot of muscle, from triceps to the upper back, the chest, low abs and hip flexors. TO DO IT WELL: Transition very slowly between positions and focus on straightening your legs as hard as you can in the L-Sit position.

A BIT OF ABS -- This is a classic crunch-like manoeuvre to develop abdominal strength. To do it well: practice getting really bloody good at relaxing and then contracting the abs at the bottom of the move — the key to really developing the abs...learn to use them!

HANDSTAND ROCKS: To develop shoulders, straight-arm strength and skill in handstand position. To do it well: very carefully found the position you can get too with your torso as vertical as possible, then start very carefully with the leans.

THE DECLINE PUSH UP: This amazing drill make you better at all push-ups, L-sits, furniture arranging and life in general. Pressing on a decline will let you take some of the demand from the shoulders out of the push up and concentrate on the triceps and lower chest. Starting with the knees on the floor makes it easy to control the difficulty level while getting used to using full or exaggerated range of motion. TO DO IT WELL: Make sure fully understand it and get the exact right difficulty level so you can do 8 rhythmic reps with perfect form.

BODY-ROW / ALTERNATE -- Ideally you’ll have something at home to do some pulling work with: a set of bars, a suspension system or a heavy resistance band. If you haven’t, don’t worry we can work with The Back Support or the doorway Facepull to hit the upper back instead. To do it well: Make sure you can feel the upper back muscles working and the shoulder blades squeezing all the way back, whichever one if these exercises you’re on!

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