The Prison Workout!

What is the Prison Workout? Well, this is a funny thought that I like to share with my clients and friends from time to time. The origin of this so-called "prison workout" comes from me trying to get people to use their minds and creativity to structure their workouts. I posed the question of how would you train if you had limited resources and equipment, or like if you were locked up in prison? It does cause one to think.

Now I understand that most of you would fire back with the fact that prison's have recreational areas stocked full of free-weights. I'm making the assumption that you would be all on your own. Just you, the four walls, and the concrete floor. How would you train in this environment? The truth is that there is a lot that you can do with even this little bit of space. You would obviously have to utilize your own body resistance and get real creative. The truth is that your fitness and strength training program should be a creative venture anyway. This hypothetical concept is just meant to get you thinking on a different plane.

I would personally engage in an array of push-ups. I would start every workout by engaging in 5 different types of push-ups. Dive-bomber push-ups, traditional push-ups, one-arm push-ups, plyometric push-ups, and elevated leg push-ups are just a few to start out with when engaging in such a program. I would also incorporate the same concept with squats. Variation and variety are all qualifiers that make up the "prison workout!"

In order to achieve optimal strength, cardiovascular fitness, and total-body power you must engage in different variations of traditional exercises. Start with the basics and progress from there!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Progressional Planning - You Must Plan to Progress in Life and Your Strength Program is No Different

I want to explain the importance of progressional planning. If you have ever started a construction project, worked on a car, or watched a baby go from crawling to walking then you just observed the development of progress over time in each of these examples. There is a certain order of things that have to be done before you move on to other things and this is what I am talking about.

In a fitness program progression is the most important variable especially when trying to strengthen weak or imbalanced areas of the body. If I am approaching starting a strength program then I should address my goals first. Once I establish my goals then I should plan accordingly and this is how I move forward. For instance, if a certain individual wants to increase his bench-press then there are certain things they should master depending on their skill level. If this particular person has never worked out and is incapable of even stabilizing the barbell to press it then they are probably not even able to execute a push-up with their own body-weight. So instead of jumping to the barbell, they should master the almighty push-up first. As a general rule of thumb it is my professional opinion that everyone should be able to handle an array of body-weight exercises before ever moving to load there body with additional weights. If you are addressing weak imbalances and asymmetries then certain exercises that involve isolation of that side of the body are necessary to equalize the strength and transfer of it within the working mechanics of the body.

The bottom line is to plan smartly when either beginning or if you are in need of reworking your current program. The more effective your strength and fitness program is then it will produce greater results for you like weight-loss, fat-loss, and overall fitness.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Fat Burn in Your Back Yard! - 2 Fat Burning Exercises That You Can Do Right in Your Back Yard

Do you remember when you were a kid or teenager and could eat everything under the sun and not gain an inch on your waist? This is not necessarily the case when you get older. The metabolism naturally slows a little over time, but slows even less in fitter people. The only thing that can jump start it again is to get your heart pumping and pumping hard! Here are 2 exercises you can perform in your back yard to kick your metabolism back into high gear.

1. Lateral Rope Bounds: To do this all you need to do is pay a little visit to either your garage or local hardware store. You need to find a rope or cord that extends to a full length of about 50 feet. Now it doesn't have to be a rope large in diameter because that would get expensive. It can be one that is cheap, but it has to be loose enough to extend in a straight line. Next, go to your back yard and lay the rope down in a straight line on level ground. You are setting it up as a marker to execute the lateral rope bounds. From here you want to stand at one end of the rope and to one side of it. Then all you have to do is jump laterally over to the other side of the rope and as soon as you touch the ground come back to the side you started on. You are jumping in a continuous motion back and forth the full distance of the rope all the way to the opposite end.

 

2. Mountain Climbers: If you have kids that are involved in being physically active or athletics you may or may not know what mountain climbers are. Either way you are about to learn. All you do is get into an upright push-up position with one leg flexed with your knee up at your chest. The other leg should be extended back behind you. You should look as if you are in a sprinter's stance. From here you simply extend the bent leg that is at your chest to behind you simultaneously bringing the leg that was behind you up to your chest where the other leg was. You should execute this motion in a continuous fashion without slowing down. This is sure to get your heart pumping and your metabolism burning fat quicker than probably any fitness program you have ever tried.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

My Ebook: Better Than Steroids

I have been getting a lot of positive feedback on my ebook. If you want to learn more about my training philosophy and influence then I have included most of it in this ebook. My clients have given me some sincere feedback and I always ask them to tell it to me "straight!"  If you want a highly informative ebook on training and a great supplement to your fitness and kettlebell program then check it out. It is over 20,000 hard-hitting words of straight mind-blowing content to help you take the knowledge you gain from it and apply it towards a RESULTS oriented plan of your own! Simply click on the link to your right or on the link below:

Better Than Steroids Ebook

Stamina and Recovery - 2 Techniques to Add to Your Workouts to Enhance Both!

Now I am often critical of most peoples' methods of training and always looking at whether or not they are engaging in an effective fitness program. I am going to shift gears a bit with this article and address those that probably have a pretty well-developed strength and conditioning program, but may have forgotten a couple of simple variables that may drastically improve what they are doing.

Technique 1: (Strict Count of Recovery Time) This particular technique is even something that I have to be consciously aware of at all times when working out. If you are fully engaged in your workouts you should be very strict about how much rest and recovery time you give yourself between sets or series of exercises. This is a simple detail that most of us don't pay close enough attention to. A great way to be on top of your recovery time is doing something as simple as starting the timer on your watch or investing in an interval timer of some sort. This will assure strict adherence to your rest to go ratio in turn speeding up your recovery drastically.

Technique 2: (The inclusion of Circuits and Intervals of Cardio) This is a must do when it comes to overall muscle and lung time! If you currently do a single set of any one exercise and then just stand around you've got to change your format. The inclusion of intermittent bouts of cardio work between your sets of squats, bench-press, and cleans is a sure way to generate some serious rebound from sucking wind! After you implement a bit of the intervals go ahead and plan on adding in the circuits and do those squats, bench, and cleans back to back to back without any rest! This is no doubt a serious body-blaster.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!