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"BURNING MAN"
Obj: Total Body Strength/Strength Endurance
Warm up: 4x Barbell Complex (85#, 95#, 105#, 115#)
1x Complex = 6 reps each of: dead lift, bent over
row, hang power clean, front squat,
push press, back squat
Training:
(1) Work up to 1RM Squat Clean & Push Press
(2) 5 Rounds
1x Squat Clean & Push Press @ 90%
10x Ankles-to-Bar
(3) 5 Rounds
1x Rope Climb (no feet)
10x Dumbbell Push Press @ 2x 45# dumbbells
15x Goblet Squat @ 24kg kettlebell
(4) 5 Rounds
7x Strict Pull up (5x Women)
10x Dip (7x Women)
15x Jumping Lunge each leg
Comments:
I frequently forget the potency of light weight or even bodyweight circuits. "Burning Man" starts hard and heavy
with the mental-toughness testing barbell complex, followed by the simple heavy lifting of the squat clean and press.
You'll think its all downhill when you finish the heavy singles. But at about the third round of the rope climb/push press/goblet
squat triset, you'll realize how deep your in.
After 5 rope climbs, 7 pull ups ain't easy, and 30 jumping lunges - try to enjoy the burn.
I met CrossFit mutant and UC Davis Strength Coach Josh Everett at a olympic lifting certifcation, and got to pick his
brain about programing at the University.
Coach Everett had written up his approach and used both classic lifting and crossfit circuits to train his volleyball
and baseball players. I was struck at how many of the circuits he chose were bodyweight. I would have though that he would
have used loading of some type and asked him about it.
He responded that he really liked bodyweight exercises, and saw a great transfer from these circuits to the playing field.
Certainly light loading and bodyweight circuits build strength endurance, but another reason I like them is because they
really make my athletes move. I don't mean move fast, but rather move in fundamental ways. Many of us spend our working lives
sitting, and over time forget how to move. I've seen this many times in the gym, not only from urban professionals, but also
some of my guides, whose strength is so sport-specific, they become glaringly immobile and weak in other areas.
Bodyweight and light loaded strength endurance circuits not only get athletes stronger, but also develop and reinforce
athleticism. Sometimes us coaches and our weightrooms full of heavy stuff to lift forget about simple bodyweight exercises
- and lose a fundamental tool from our tool chest in the process. I wonder if the Nebraska Football team or NFL players, or
elite college or pro athletes of any type ever are forced to do bunches of pull ups, push ups, dips and squats. Coach Everett
evidently has had great success integrating this type of training with the collegiate athletes he trains.
Parts (3) and (4) in "Burning Man" are grinds, not sprints and not for time. Work briskly, not frantically.
Full range of motion on every rep, make every rep perfect.
Note that the pull ups are strict. No kipping. If you can't all the pull ups strict, then finish the reps with negatives.
While I think bodyweight and light loading is great stuff, I'm not advocating this type of training exclusively. The reason?
You'll never get very strong. To get stronger you have to increase resistance.
Enjoy!
- Rob Shaul
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| Jumping Lunges ..... suck. |
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| Goblet Squats - great exercise. |
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| Kim |
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| Hunter drops into a squat clean. |
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