Here you go a final program that I have played around with and now like how it feels and fits into my scheme of things Cheers, Ashley Jones Monday - Pull Tuesday - Push Wednesday - Squat Thursday - Pull Friday - Push Saturday - Squat or Monday - Push/Pull Tuesday - Squat Wednesday - OFF Thursday- Pull/Push Friday - Squat Weekend - OFF Pulling Workout Snatch combo as warm ups (a la Scmidt, USA weightlifting), reinforces technique as well Blocks or from Hang day 1/Floor day 2 … [Read more...] about Pushing and Pulling Workouts – By Ashley Jones
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Lockout Tricep Power Workout
Rack Lock-Outs - Pins set at 3 inches off the chest. Bar used 2.5 Inch Thick Bar - Work up to a max single min 8 Sets Improve your Bench Press Lockout Cambered Bench Bar down to a 1 inch Block - (Tempo 2-1 ) 5 x 5 Close Grip BB Bench - Elbows in, weight out in front i.e away from neck 3 x 15 (short rest) D.B Tricep Extensions 10 x 10 (10-15 sec rest) Mixing Elbows in/out #3 Band Pushdowns 2 x 20 Bentover Rows 8,7,6,5,4,8 Steve Thompson … [Read more...] about Lockout Tricep Power Workout
Kettlebell Hell Workout
Weather in UK is FREEZING at the minute, so all you lot in the sunny SANZAR countries savour every moment- its barely got above freezing here for the last week! Anyway, after getting frustrated with games being called off I decided to try something to get me blowing as a fitness/ strength booster as well as getting rid of any excess from Xmas week. Did it every other night over a week. 20 Alt One Arm Swings 20 Alt One Arm Cleans 20 Alt One Arm Explosive Rows 20 Squats- alt arm holding each … [Read more...] about Kettlebell Hell Workout
Jump Progressions
Jump Progressions Ashley Jones We use a lot of jump movements in our programs. Usually as a contrast with our power and strength movements. Reading through archived articles of Louie Simmons I found some gems that I think have really added to our programs. The knees to feet jumps have been a great way of not only improving our power production but also in teaching the key element of hips through, which re-inforces this concept in all our Olympic movements, such as clean and snatches. … [Read more...] about Jump Progressions
How to Jump Higher to Dunk 2018
Jump Progressions Ashley Jones We use a lot of jumping movements in our programs. Usually as a contrast with our power and strength movements. Reading through archived articles of Louie Simmons I found some gems that I think have really added to our programs. The knees to feet jumps have been a great way of not only improving our power production but also in teaching the key element of hips through, which re-inforces this concept in all our Olympic movements, such as clean and snatches. We … [Read more...] about How to Jump Higher to Dunk 2018
Fast-tracking the development of young rugby players in the four “esses”
Fast-tracking the development of young rugby players in the four "esses" - size, strength, speed and skillA two-year program of accelerating the physical and skill development of young players at Sydney University has returned big dividends.Within days of losing the 2006 First Colts Grand Final due to being out-muscled at the breakdown, University coach Nick Ryan met with his team and together they made a pact to never again be pushed off the ball. The players allowed themselves a mere three … [Read more...] about Fast-tracking the development of young rugby players in the four “esses”
New Deadlifting Shoes
Pre-Order your Getstrength Deadlift Shoes and SAVE $20.00 (must be ordered by the 19th November, Limited Stock)Colour: RedSole: 3 mm - Ideal for competitive DeadliftsGetstrength Soft Sole Powerlifting Shoe. Suede leather upper with grip rubber sole.Super comfortable and supportive lifting shoe. Particularly effective for both conventional and sumo deadlifting, with excellent side grip. … [Read more...] about New Deadlifting Shoes
NEW: HT Brahma Truck Pulling Strongman Harness
New HT Brahma Truck Pulling Strongman Harness has been designed for extreme heavy pulling, Trucks, Planes, Trains. The Harness is used in International Strongman Contests all around the world. HT Brahma Truck Pulling Strongman Harness has been made out of only the strongest materials including steel buckles ENTER THE SHOP … [Read more...] about NEW: HT Brahma Truck Pulling Strongman Harness
Week 15 – Your Workout of the Week
A1) 5 reps seated shoulder press, 5 reps incline bench, 5 reps flat. 3 sets. 90s rest. 32kgs used on all sets B1) Cluster method for chin-ups 5x1,1,1,1,1 @ 35kgs. 15s rest between reps. 120s between sets. C1) TRX Press-Ups C2) Cable Face Pulls D1) 5x60s hammer strikes with 30s rest. Tom … [Read more...] about Week 15 – Your Workout of the Week