1.STRIKE A POSE: utilize various different holds. Front Planks (elbows or hands), side planks, glute bridge double leg and single leg, lunge, wall sits double leg and single leg, squat, hollow rock, L-sit, side lunge. Hold, keep all working muscles tight. Intervals of 10 sec to 60 sec of work with 10 sec to 60 sec of rest. 4 to 10 sets.
2.STAY SINGLE: You can take a lot of exercises that are double leg or double arm and make them single leg or single arm. Squats can become front, back or side lunges, pistols, step-ups, etc. Overhead barbell press can become single arm DB or KB presses. Pull-ups or barbell rows can become single arm DB or KB rows or reverse flys. Deadlift can become single KB or DB suitcase deadlifts or single arm/single leg RDL’s. 4 to 10 sets of 6 to 12 reps each side.
3.PRESS PAUSE: adding a 3-5 second pause to various exercises. Try adding a 5 second pause at the bottom of your back, front or overhead barbell, KB or DB squats and lunges. Stay tight during the pause, use a clock or slow count, press or push back up. On any vertical or horizontal pressing movements you can pause at the bottom or the top. Pausing during different positions in the clean or snatch are a great way to focus on body position and strength in each position.
4.TAKE YOUR TIME: Tempo of each lift is a simple way to change the stimulus. I typically use 3 numbers, some use 4, either way it will take the challenge of each exercise to another level. In a back squat if the tempo is 3-3-3, that would be 3 seconds to get to the bottom, 3 sec pause at the bottom, 3 seconds to get to the top. These can be the same or mixed depending on the weight, reps and desired stimulus. In a shoulder press the same tempo of 3-3-3 would be 3 seconds to press to the top, 3 sec pause at the top, 3 seconds to lower back to your shoulder. Pull-ups with the same tempo of 3-3-3 would be 3 seconds to get your chin over the bar, 3 second hold, 3 seconds to lower. Have fun mixing up the numbers each set or each session.
5.GO BIG OR GO HOME: Giant sets of 50-100 reps. This can work with any exercise. Basically complete a max rep set, rest as little as you can, then another max set, continue until you complete all the reps of that movement. Try 100 x Devil’s Press…its “fun”.
6.DROP IT LIKE IT’S HOT: Drop sets of 50 to 100 reps. Start with a moderate/heavy weight and complete as man reps as you can (choose a weight you can at least get 10 reps), lower the weight and immediately do another max rep set, continue this pattern until you complete all reps.
7.IT’S COMPLICATED: Complexes, reps on reps of different variations of a muscle group. Examples: 5 x Strict Press + 10 x Push Press + 15 x Push Jerk (DB, KB or Barbell), 5 x Overhead Squat + 10 x Front Squat + 15 x Back Squat, 10 x T2B + 15 x Hollow Rocks + 20 x Sit-ups. The possibilities are endless. Use your imagination, but be smart.
8.BODY ARMOR: Abs, Abs and more Abs. Core work is a great way to finish a workout or to add in throughout the day. Make sure you work all variations; static (holds), rotational, linear, lateral. Also, be sure to include exercises for your back and posterior chain.
“The action itself is usually easy, it’s the consistent implementation that makes it difficult. Consistency. Routine. Attention to detail. Relentless pursuit. Perseverance. The small stuff. The mundane. Repeated action. Small steps that climb mountains.”
9.JUST HOLD ON: Grip strength carries over to so many exercises and lifts. Do timed holds of 20 to 60 sec with plates, DBs, KBs, sandbags, milk jugs or hanging from a bar or other sturdy apparatus.
10.MONKEY ON YOUR BACK: Eccentric only loading exercises. These can be a little challenging to do, especially on your own. Pull-ups: jump to get chin over the bar, then go as slowly as possible on the way down, jump back up and repeat. Squat: loaded while in controlled tempo on the way down, lose the weight and come back up, load at the top and repeat. Push-ups: add a weight on your back, controlled lowering, lose the weight come back to the top, load at the top and repeat. Core: sit-up, add weight, controlled lowering, lose the weight and sit-up, load at the top and repeat. 5 to 10 sets of 5 to 10 reps.
11.GET WEIRD: Use odd objects…within reason. Sandbags, logs, backpacks with weights in them, stones, etc. Utilizing any of these for various carries or exercises will provide a different stimulus that will increase “real world” strength.
12.GET STABLE: Challenging your balance and stability with various exercises. Keep it within reason…don’t end up on a YouTube FAIL video. Standing on a slightly unstable surface while squatting (pillows, half bosu ball, etc) or doing a bottoms up KB press are some examples.
13.POWERFUL BEYOND MEASURE: Utilizing various explosive movements. Tuck Jumps double or single leg, DB Squat Jumps, Broad Jumps double or single leg, clap push-ups or plyo push-ups, split jumps, sprint jumps, MB throws or wall tosses. These are all body weight or light implement EXPLOSIVE, max effort movements. Increasing your muscle’s ability to contract at a high rate of speed will increase your strength. Be very conscious of how you are landing with each rep, keep good mechanics always.
14.BE AN ATHLETE: Agility. Put some cones out in your driveway to work your quickness, footwork and ability to change direction. If you have not done this in a hot minute, start slow and be conscious of the surface you are on. 5-10-5’s are an easy set up that allows a lot of variations. Set 3 cones in a line 5 yards apart. Start at the middle cone. shuffle right (5 yds) and touch the cone, shuffle all the way left (10yds) and touch that cone, shuffle back to the middle (5 yds). Start the opposite direction on the next set. You can also sprint/back pedal. The variations are limitless. Move fast to be fast.