A lot of people have reported that this is one tough workout. Maybe too tough. Personally in my own bootcamps, I have seen people Quit Cry Throw Up Leave Pull in the parking lot to my bootcamp, see the cones, recognize what the workout is going to be and then quickly drive away. I kid […]
A lot of people have reported that this is one tough workout. Maybe too tough. Personally in my own bootcamps, I have seen people
- Throw Up
- Pull in the parking lot to my bootcamp, see the cones, recognize what the workout is going to be and then quickly drive away.
I kid you not.
You can approach this workout in many different ways. You can:
- Divide your group up into teams and see which team finishes first. Pick the team with the top 3 finishers to make it more interesting.
- Create a solo event and see who finishes first.
- Make this workout an add on to your main workout.
- Make this workout a starter or ice breaker prior to the main workout.
I’ve done it all of these ways and they all work fine.
Warning – this is a brutally, scary workout. Perfect for Halloween and beyond!
The sledgehammer is an amazing conditioning tool.
The new core hammer, which is similar to a sledgehammer, is even more versatile. Watch the video below to see how you can use the core hammer in a unique way.
Warm up for 3-5 minutes first by doing some light stretching, jogging, 10 yd sprints at 50 % of max effort, etc.
- Core hammer side to side x 30 seconds
- Wall sits with core hammer hold x 60 seconds
- Sprints x 50 yards
Beginners complete 1 round, Intermediate complete 2-3 rounds, Advanced complete 3-5 rounds. Adjust exercise times based upon your capabilities. For example, instead of 30 seconds, perform 60 seconds of the core hammer side to side strikes. Instead of 60 seconds of wall sits, perform 30 seconds of wall sits, etc.
Training in this manner is different, which helps alleviate boredom, and it works your body in a totally different way. You can find a sledgehammer in the local hardware store, the core hammer here or you may already have a sledgehammer in your garage.
This concludes my “Smash Monday” series – for videos 1, 2 and 3 and much more information on how you can benefit by including sledgehammer training in your program, use the links below:
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