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Post by Deuce Gunner on Sept 20, 2019 20:11:01 GMT
Power cleans are violent/explosive and repetitive type exercise using heavy weights? No thanks. In the program to the link I posted the author states "Your weight selection should be conservative, with your last set being hard but not an absolute maximum" and the program is an abbreviated warmup and then 5 sets of 5 reps. That's not really advocating heavy or overly repetitive.
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Mr Average
Caneguru
Kegal Grand Master, 8th Dan BlackBelt in Origami, World Champion Couch Potato
Posts: 1,461
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Post by Mr Average on Sept 22, 2019 1:21:24 GMT
I have always found this very useful
The only difference is I done a calf raise as well.
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ganesha
Caneguru
Elephant bonce
Posts: 525
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Post by ganesha on Dec 31, 2020 18:35:35 GMT
I have been doing the vertical lift lately as a workout finisher.
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Post by brown43 on Jan 6, 2021 13:02:02 GMT
Read about this CLEAN AND PRESS:Years ago the original editor of Ironman magazine (Perry Rader, a rabid weight lifting enthusiast )noticed that is was difficult- if not just down right IMPOSSIBLE -to get the average guy on a weight lifting program.
What seemed to be happening was that unless someone was interested in developing a Mr. America body they tended to not lift weights, or worst yet not work out at all.
In Rader's mind, barbell and weight training is the ultimate exercise. Tho there are definately applications to barbell training that even "trainers" miss, in Rader's later years even he "saw the light " to a degree and often recommended other types of training other than weight lifting.
Due to the fact that even many SAVAGE Students have been influenced into thinking that they absolutely MUST include weights in their fitness program I will resurrect one of Raders' more innovative barbell systems - as well as make some SAVAGE improvements as well.
In order to attract the average joe to physical training and weight training, Rader devised a program that would take only 10 min 2- 3 times a week on non-consecutive days.
This program consists of just 2 exercises and works most fitness components all together- esp strength and even cardio.
Here it is:
You do just ONE set of squats and ONE set of clean and presses. You do 10 reps with 3 deep breaths between each rep.
These two exercises work just about every muscle in the body for strength- to one extent or another- as well as gets you breathing heavy for endurance and cardio benefits.
Fast Recap of the Rader Quick Barbell Solution:You do just ONE set of squats and ONE set of clean and presses. You do 10 reps with 3 deep breaths between each rep.
Use a light weight, do 2-3 time per week on non consecutive days.
Savage Twists: One big problem with this program is the Squat exercise : in order to do this safely you must have special equipment available- a squat rack and power cage. And DON'T forget to draft some hefty spotters in case you have problems!
In Part 2 I offered a solution to this - here in Part 3 I offer another!
Solution Two :Replace the squat exercise with another one that offers similar results but without all the complications and safety hazards.
One exercise that fits the bill is the Hack Squat done with a barbell.
To do this exercise all you need is a barbell and some weights. Stand in front of the barbell-with barbell on the ground-your back is to the barbell- the barbell is behind you.
Bend your knees- keep your back straight as possible and grasp the barbell. Take a Deep breath then breathe out as you stand up with it.
It is somewhat like a convention dealift- but the bar is BEHIND -not in front- of you. The position of the bar exercises your legs more than your back- as compared to the deadlift.
This is a GREAT alternative to the squat-no need for spotters etc and a favorite of many old time strongmen. Give it a try- you may never go back to squats again!
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