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
You can use a sledgehammer to…
Develop Ripped Abs
This is the most comprehensive Sledgehammer resource that I know of.
The sledgehammer is the bootcamp tool that “nobody knows.” But after going through my new sledgehammer resource, you WILL!
This multimedia ebook contains:
- 150 + color photos of sledgehammer exercises perfect for your bootcamp. UPDATED!
24 videos in a password protected members area demonstrating some insane workouts and exercises. UPDATED!
- A brief history of the sledgehammer and where it originated.
- The story of how this one tool is most responsible for publicity for my business.
- A “how to” bonus video of me at the local hardware store explaining how to choose the right sledgehammer.
- A reference guide for each workout. NEW!
- 6 full body sledgehammer workout videos. With 6 more on the way! NEW!
- Check out the FAST ACTION BONUS below that should be a stand alone product! NEW!
All you need is a sledgehammer, 15-20 minutes of time and The Sledgehammer Workout.
No special instructions are necessary, no complicated techniques to slow down your bootcamp training, you don’t have to be certified and you’ll open up a whole new can of whoop ass on your unsuspecting clients with sledgehammer training for fitness and conditioning.
Sledgehammers are no more dangerous than kettlebells, dumbbells, barbells, sleds, or jump ropes. You just have to spend a little time with them and guess what? I’ve done all of the work already.
- Dumbbells have their very own workout
- Barbells have their very own workout
- Medicine Balls have their very own workout
- Jumpropes, kettlebells, suspension trainers, bosu balls, bodyweight, bands, sleds, etc ALL HAVE THEIR VERY OWN WORKOUT
So WHY NOT THE SLEDGEHAMMER?
I’ve invested nearly a year and hundreds of hours of research, shooting photos, videos, writing, editing and publishing. This is an entire training system that will allow you to train yourself, your clients and your future clients with minimal equipment.
bUT FOR A LIMITED TIME ONLY $27.00
Buy it HERE, download it NOW, and START implementing the new incredibly innovative Sledgehammer Workout in your next bootcamp workout!
Austin’s Fittest Man Over 50 – 2015
P.S. This is a downloadable multimedia ebook. No physical products will be shipped. Once you have successfully paid for your order, I will verify your payment and then email you with your product. Please let me know if you have any problems and I will get back with you ASAP!