A lot, if not most, bootcamp exercises are initiated with the feet applied to the ground. The more force one can apply to the ground, with good balance, the greater the potential for speed, power and improvement. Training this way incorporates the use of more joints, bones, prime mover muscles, synergistic muscles, stabilizer muscles, tendons […]
A lot, if not most, bootcamp exercises are initiated with the feet applied to the ground.
The more force one can apply to the ground, with good balance, the greater the potential for speed, power and improvement. Training this way incorporates the use of more joints, bones, prime mover muscles, synergistic muscles, stabilizer muscles, tendons and ligaments together. Therefore, the training of our bootcamp clients on their feet and with ground-based calisthenics trains the athlete similarly to what happens in sport – and a lot of my clients play sports.
Ground based training develops more athletic ability.
The more athletic ability developed, the greater the chances the athlete will maximize his/her athletic potential, provided the specific sport skills have also been developed. The ground-based lifts and activities that I use and coach are are: power cleans, hang cleans, power clean-n-jerk, power snatch, hang snatch, dead lifts, standing press, push press, front squats, back squats, one leg squat, step-ups on box, lunge, pushups, core variations, neck exercises for football players, handstand pushups, cone drills, bag drills, ladder drills, resisted sprints, sprints, core hammer drills, tumbling and more.
One of the best ways to develop the core body in the standing position is to perform different sledgehammer exercises. When you are using a sledgehammer or core hammer, your core body must provide great core stabilization to perform the lift.
smash monday – workout #3
This one is going to be tough.
It may not look like much but you will be working:
Watch the video first and then read the information below for clarification.
Smash Monday – Workout #3 – Cardio and Core
Warm up first and then do:
Power Jacks x 30 seconds
7 second rest
Plank With Alternate Front Raise x 30 seconds (15 sec each side)
7 second rest
Side Plank With Alternate Raise x 30 seconds (15 sec each side)
7 second rest
That’s 1 round.
Beginners: 1 round
Intermediate: 3 rounds
Advanced: 3-5 rounds
* increase time from 30 seconds to 60 seconds as you become stronger and improve your cardio
With this workout, you’re hitting cardio (power jacks), shoulders (power jacks and front/side raises), core (plank).
Holding a sledgehammer or core hammer is drastically different than using a dumbbell. You can experiment with your grip placement, closer to the sledgehammer head, further away from the sledgehammer head to make it easier or harder. Dumbbells don’t give you this option.
Austin’s Fittest Man Over 50 (2015)
The center of all power and strength in the human body originates in the core.
Focusing strength-training on the core is of great importance. The core consists of the following muscle groups: abdominals, obliques, erectors of lower back, glutes, upper quadriceps, upper hamstrings, hip flexors and groin area. The more “quality” training performed, focusing on this area, the more potential the bootcamper has to transfer the training to their everyday life or to their competitive sport of choice.
15 seconds row the boat (right)
15 seconds row the boat (left)
7 second rest
15 seconds seated overhead strikes (right)
15 seconds seated overhead strikes (left)
Repeat for 1-3 rounds based upon your current conditioning level.
DO NOT underestimate the effect of this combo on your core. It’s better do too little at first until you build up strength, balance, conditioning. Key points to remember during these 2 core hammer exercises:
- The further the resistance is moved, during the exercise, the more athletic and beneficial the exercise is.
- The faster the resistance is moved (with proper form), the more athletic and beneficial the lift is.
Thanks for watching and please subscribe for more fitness and bootcamp workouts here!
P.S. I’m using a standard sledgehammer and a core hammer in the video above. The core hammer is safer in a group setting than a sledgehammer. You can find out more about the core hammer here
What do you think of when someone tells you they’ve been using a sledgehammer in their fitness routine?
If you’re like most, you might think of someone using a sledgehammer to strike a tractor tire.
A few years back at my bootcamp, that’s what we did. We used a sledgehammer to strike a tire. Since then, I’ve discovered that striking a tractor tire is merely the beginning of what’s possible when using a sledgehammer.
You see, I love using a sledgehammer in my training. Sledgehammers are:
You probably already have a sledgehammer or can quickly get one at your local hardware store. They’re easy to find and are cost effective.
You can keep your sledgehammer in your garage or take it to the park in the trunk of your car. With proper care, they will last a lifetime. They are built to last.
With proper training, you will build muscle, lose fat (with sensible nutrition), improve athleticism, hand – eye coordination, balance, flexibility and foot work. It’s unique, it’s fun and I’ve been using sledgehammers in my training for the past couple of years.
benefits of sledgehammer training
6 Ways Sledgehammer Training Will Help You Build Muscle, Lose Fat And Get Into Your All Time Best Shape! If it will help me win Austin’s Fittest Man Over 50 this year (2015), it’ll help your bootcampers become fitter.
- The Sledgehammer is asymmetrical which lends itself to a unique blend of balance (and imbalance) when used in exercise.
- There’s a big gravitational pull on the heavy side of the sledgehammer which is a totally different feel unlike anything else.
- Due to this gravitational pull, your core and the muscles on the other side of the body MUST compensate by working harder and unknowingly.
- 10-11+ calories a minute. That’s how many calories you can expect to burn as you build up to max intensity. This amount is on par (or more) than cross country skiing, mountain biking, rowing, swimming and elliptical training.
- Less abdominal work! Forget about doing hundreds of boring sit ups and crunches. If done intensely enough, sledgehammer training cuts down on the need for long abdominal workouts as the core muscles will be completely shot. During my research, I came across a quote from an author who said that French coal miners had the best abs due to their consistent use of sledgehammers.
- Strength training. The sledgehammer is a strength training tool. You will work every muscle in your body and you will burn calories long after the workout is over due to EPOC (excess post-oxygen consumption). This is a secret weapon that experts use to burn more calories all day long. More muscle – even an additional couple of pounds of muscle – burn more calories. Include strength training in your fitness routine and you’ll burn more fat during the course of the day. Even while you’re sitting.
technology has made the sledgehammer even better!
What if you took a fiberglass handle and wrapped the grip with a snug rubber grip? And then, what if you attached a round 8 pound rubber ball on the end? The folks at Most-Fit.com have done exactly this and created The Core Hammer!
It’s safer than a metal sledgehammer, it’s made especially for fitness, and you can do 101 exercises with it including strength AND cardio based exercises. Now if you don’t know where to start with your sledgehammer/core hammer training, I’ve got you covered!
Core hammer training is what helped me win the title of “Austin’s Fittest Man Over 50″ – 2015! Here’s the video from that event. Hundreds showed up to compete for the title. This competition is now in its fourth year and it gets bigger and better each year.
So who better to show you some quick workouts that you can do at home, at the park or just about anywhere?
Let’s “Smash Monday” together and include some sledgehammer/core hammer training into our workout routines. Each Monday for the next 4 weeks, I’ll have a quick core hammer workout that’s fitting for beginners, intermediates and advanced fitness fanatics. If I do my job right, you’ll begin to understand the reasons why you must include this type of “asymmetrical’ training regularly into your routine.
If you’re on social media, take a pic of yourself or your bootcampers doing the workout or after with your choice of hammers (sledgehammer or core hammer) and post the pic on social media using the hashtag #smashmonday. This way we can see those of you who are doing these workouts and give you a shout out! You don’t have to put anything on social media – it’s simply a fun option.
Here’s your first workout! Watch the video first, it’s short and then you’ll hear me explain the details of it afterwards. Let’s get SMASHING!
Smash Monday! Core Hammer Workout # 1
- Warm up for 3-5 minutes doing a general warm up.
- Set a timer for 30 seconds work / 7 seconds rest
- Beginners do 1-2 rounds using step ups, box squats or body weight squats instead of box jumps.
- Intermediates do 3- 5 rounds. Adjust box from 20″ to 24″.
- Advanced do 3 -5 rounds at 60 seconds per round instead of 30 seconds per round. Adjust box from 20″ to 24″ or 30″.
This is an 8lb core hammer that I’m using in this video. This type of training is not about the weight. At some point, too much weight can be dangerous and can cause injury. Beginners should start with a light core hammer or sledgehammer and work up to the next poundage. This is a conditioning drill that will give your bootcampers a great quick workout doing something NEW! You can make this a station and have people cycle through it. All you need is one sledgehammer or core hammer – they’ll build athleticism, hand eye coordination, balance and agility. Do right handed, over handed or left handed strikes. Mix up the hand placement as you see fit always aiming for balance on each side of the body.
Austin’s Fittest Man Over 50 – 2015
P.S. I’m running a sale on The Sledgehammer Workout for a few days starting NOW. Check it out here!
Find out how fellow bootcamper, Leon Melnicenko went from running a bootcamp of about 7 people to exploding it to over 70 people by just having fun!
When you come across a quality resource, snap it up. You’ll refer back to it over and over again and won’t have to waste time trying to come up with your own games and workouts at the last minute.
I am proud to give this new resource a big thumbs up! Click here to find out more and to see all of the current bonuses!
P.S. I believe in practicing what I preach. Am I as fit as I think I am? Find out how I did competing against the FITTEST people in Austin, Texas on June 13th at http://scottyorkfitness.com/new-challenge-operation-austin-fittest-2015/
Bootcamp Fitness Games YouTube Channel
Scott York Fitness YouTube Channel
By popular demand from those seeking ever-greater strength, Dragon Door has created the 60 kg/132 lbs RKC kettlebell. Whether you deadlift it, swing it, clean it, press it or snatch it—we can guarantee you are in for the ride of your life when you engage The Monster one-on-one!