2.13.2008
Revisiting Hindu Squats
 | I mentioned Hindu squats in a recent email and to change things up a bit, decided to add them back in to my program. It was a good idea and one of the other great advantages that Hindu squats have over other forms of squatting that I neglected to mention earlier is that the involvement of the arms means more muscle is worked, and therefore will increase the potential conditioning benefits to an appreciable degree. Also, at the top of the movement you can stretch and really focus on opening up your chest as you breath which is another great advantage. As for my form, I like to maintain a more upright posture and keep my knees over my feet moreso than the traditionally taught method. My fingertips brush the ground on each rep, - I was doing them in the snow and you could see the two grooves on either side of my footprints. Also, its very important to have a guttural "breath" on the upswing which not only strengthens the lungs but the abs as well. Yes, the breathing is a very important part of this exercise. The great thing about Hindu Squats is that you can make them as challenging as you want - a set of just 50 can put be easy as pie or put you on the floor depending on how you do them. Try 'em and youll see. Train hard, John Wood P.S. If you still dont have a copy, I'd recommend grabbing your own copy of Combat Conditioning by Matt Furey where you'll find all kinds of info on Hindu Squats and 50 other great bodyweight exercises. |
Labels: bodyweight workout, Combat Conditioning, Hindu Squats, Leg Work Out
11.09.2007
More High-Rep Squatting Fun
 | On several occasions, someone has written in to say that while they get results doing high-rep bodyweight squats, they still find them boring and tedious. Well... |
So essentially you have two choices:
a) Get tough and fight through it
or
b) Find another way to train your legs because this high-rep stuff isn't for you
Either way will work.
If you go the high rep route, instead of focusing on how much time it takes, instead focus on the tremendous benefits you will get from squatting for high reps:
Increased strength... increased endurance... stronger joints... cardiovascular help... mental toughness... and the personal satisfaction of stepping up to your own personal challenge.
Given these benefits, I think the time involved is a very small price to pay and that's part of the challenge: to fight through something that may not be particularly comfortable at first.
Once you start seeing results though, you'll actually grow to enjoy it.
Although with that being said, it also helps to make yourself a mix CD of your favorite songs which lasts for the duration of your squatting session. - That's at least one way to make it a little "easier."
Train hard,
John Wood
P.S. High rep squatting is one part of the "Royal Court" - three of the most effective bodweight movements. Find out more in Matt Furey's Combat Conditioning Program
Labels: Bodyweight Squats, Combat Conditioning, Endurance, Flexibility, High Rep Work Out, Matt Furey, Mental Toughness
6.12.2007
Getting Back At It
One of the great lessons in all of training is to simply begin where you are and build from there. And no matter where you are right now, you can get started doing something.
It may not be much, but as I mentioned, and what should be obvious, the point is to keep building little-by-little until you get stronger, or in better shape or lose unwanted fat or whatever it is you are trying to do.
And so, in order to get started, you make it easy for yourself, by beginning at a manageable level.
This may be something as simple as just getting up and walking for a few minutes at a time.
A few minutes turns to a few more and a few more. Then the walking turns to jogging and eventually jogging turns running etc etc and before you know it, you're running marathons.
The great thing, and probably the most important lesson that bodyweight training teaches is to simply begin.
Just get moving and dont worry about sets or reps or form. All that will come in time.
And yes, even me, a guy who is motivated and who trains hard can get out of the rhythm every once in a while for one reason or another.
Sometimes its because of traveling, sometimes its toward the end of an intense training cycle where I just need a change and sometimes its for the pure and simple "doing" of the thing because we all need a change now then.
My solution -- you guessed it - just get moving.
Ill go down to the track, run a few easy laps, jump rope for a few minutes and do some of the great bodyweight exercises taught to me by Matt Furey which are found in Combat Conditioning
And what starts happening?
Well first I would like to quit, after all, regardless of what my mind says, my body would much prefer to go watch tv and eat junk food. (Thankfully this feeling passes pretty quickly.)
And once that passes, the real fun begins - I can do whatever I want, The important thing is to just do something.
Sure, some bodyweight movements are and have always been a part my training but this is an opportunity to cut loose and try some new
things.
How about uphill bear crawls, or the swamp lunge, or the table maker, or wall walking, "Pleasant" Valleys - All good exercises, and all worth a refresher course once in a while.
The sun is shining, the sky is blue, and time passes quickly. The best part though is getting done, and not just because the workout is over, but because of the sense of accomplishment. -- The sense of a movement in a positive direction, of having "done" something.
And what is most important of all, I cant wait for the next one.
Train hard,
John Wood
P.S. I mentioned Combat Conditioning because it is a book that I use and recommend. You really need to have your own copy though
and heres the ticket: Combat Conditioning by Matt Furey
It may not be much, but as I mentioned, and what should be obvious, the point is to keep building little-by-little until you get stronger, or in better shape or lose unwanted fat or whatever it is you are trying to do.
And so, in order to get started, you make it easy for yourself, by beginning at a manageable level.
This may be something as simple as just getting up and walking for a few minutes at a time.
A few minutes turns to a few more and a few more. Then the walking turns to jogging and eventually jogging turns running etc etc and before you know it, you're running marathons.
The great thing, and probably the most important lesson that bodyweight training teaches is to simply begin.
Just get moving and dont worry about sets or reps or form. All that will come in time.
And yes, even me, a guy who is motivated and who trains hard can get out of the rhythm every once in a while for one reason or another.
Sometimes its because of traveling, sometimes its toward the end of an intense training cycle where I just need a change and sometimes its for the pure and simple "doing" of the thing because we all need a change now then.
My solution -- you guessed it - just get moving.
Ill go down to the track, run a few easy laps, jump rope for a few minutes and do some of the great bodyweight exercises taught to me by Matt Furey which are found in Combat Conditioning
And what starts happening?
Well first I would like to quit, after all, regardless of what my mind says, my body would much prefer to go watch tv and eat junk food. (Thankfully this feeling passes pretty quickly.)
And once that passes, the real fun begins - I can do whatever I want, The important thing is to just do something.
Sure, some bodyweight movements are and have always been a part my training but this is an opportunity to cut loose and try some new
things.
How about uphill bear crawls, or the swamp lunge, or the table maker, or wall walking, "Pleasant" Valleys - All good exercises, and all worth a refresher course once in a while.
The sun is shining, the sky is blue, and time passes quickly. The best part though is getting done, and not just because the workout is over, but because of the sense of accomplishment. -- The sense of a movement in a positive direction, of having "done" something.
And what is most important of all, I cant wait for the next one.
Train hard,
John Wood
P.S. I mentioned Combat Conditioning because it is a book that I use and recommend. You really need to have your own copy though
and heres the ticket: Combat Conditioning by Matt Furey
Labels: Bodyweight Training, Combat Conditioning, Training Ideas, Training Thought
5.24.2007
3 Ways to Train Your Legs and Lungs
I got a chance to hear the great Reg Park give a talk a few months back and one of the things he mentioned (among many) was that in a workout you should always train your legs first.
He had learned this from ballet dancers and the reason for this was because training the legs and hips are the some of the largest muscles in the body, and therefore training them both helps you warm up by getting the heart pumping as well as stimulate the body's natural growth hormone.
Makes sense to me, and there’s no question that there are plenty of Bodyweight training movements that will build very strong, athletic legs.
One of the very first exercises that I was ever taught was the "freehand" or wrestlers squat – simply squatting for high reps with no weight.
The form is similar to what would normally be used with a barbell, with the knees kept over the toes and the chest up. I started out with sets of 100 and built from there. If you do this it should take you less than 5 minutes. Go real slow for some extra fun.
The next exercise I was introduced to is the Hindu Squat as taught by
Matt Furey in Combat Conditioning.
This variation has been used by wrestlers in India and Iran for centuries and it involved a much more rhythmic pattern than the traditional "squat."
I have also found that Hindu Squats also lend better to power breathing than any other kind of squat that I have found and the "jumper" variation is top notch.
The exercise that I am going to mention today is the simple walking lunge, a highly underrated exercise.
Now, when I train bodyweight squats, I do them in either one of two ways:
1. One hard maximum set of as many as I can on "Training" days
2. In combination with other conditioning movements, such as Hindu squats
between hill sprints etc.
Either way, you'll get a workout.
Now, a lot of people think that training for "strength" is one thing and "endurance" is another. The truth is, they are one in the same, do a hundred squats and you'll know what I'm talking about.
Train hard.
John Wood
He had learned this from ballet dancers and the reason for this was because training the legs and hips are the some of the largest muscles in the body, and therefore training them both helps you warm up by getting the heart pumping as well as stimulate the body's natural growth hormone.
Makes sense to me, and there’s no question that there are plenty of Bodyweight training movements that will build very strong, athletic legs.
One of the very first exercises that I was ever taught was the "freehand" or wrestlers squat – simply squatting for high reps with no weight.
The form is similar to what would normally be used with a barbell, with the knees kept over the toes and the chest up. I started out with sets of 100 and built from there. If you do this it should take you less than 5 minutes. Go real slow for some extra fun.
The next exercise I was introduced to is the Hindu Squat as taught by
Matt Furey in Combat Conditioning.
This variation has been used by wrestlers in India and Iran for centuries and it involved a much more rhythmic pattern than the traditional "squat."
I have also found that Hindu Squats also lend better to power breathing than any other kind of squat that I have found and the "jumper" variation is top notch.
The exercise that I am going to mention today is the simple walking lunge, a highly underrated exercise.
Now, when I train bodyweight squats, I do them in either one of two ways:
1. One hard maximum set of as many as I can on "Training" days
2. In combination with other conditioning movements, such as Hindu squats
between hill sprints etc.
Either way, you'll get a workout.
Now, a lot of people think that training for "strength" is one thing and "endurance" is another. The truth is, they are one in the same, do a hundred squats and you'll know what I'm talking about.
Train hard.
John Wood
Labels: Combat Conditioning, Indian Wrestling, Leg Work Out, Reg Park
