20 Yards of Misery! - A Killer Workout That Uses Your Body-Weight and 20 Yards of Space

Before you do anything you have to find a flat grassy surface and 20 yards of space. Mark off 20 yards and break out your timer. You are about to embark on an outdoor physical hell that will turn you into a hard-body fitness machine!

When you find the ground that you are going to use make sure you warm up your muscles appropriately. You will structure your 20 yards of misery to meet your level of ability of course. Next, you have to figure out your workout. To do this you have to be a bit creative because you must come up with 10 different styles of exercises to execute while covering the 20 yards of distance each time. For example, you may want to jump forward like continuously bounding until you cover the 20 yard distance. Next you might want to do power skips or bear crawls. The key is to stay creative. Take the time beforehand to sit down and write it all down before going out to begin. When you execute each exercise you want to use your timer to keep your rest time down to about 1 minute to 1 minute 15 seconds. All the exercises are to be performed with nothing but your own body-weight. When you master the body-weight exercise then you can intensify the drills by including medicine balls, weighted-vest, or dumbells.

Make sure that you stay strict with the recovery time and you will quickly see how this 20 yards of Misery is a great asset to include in your strength and conditioning program.

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!

Progressive Overload - Tricking Your Body to Gain Strength!

The definition of strength as I have defined in the past is the body's ability to produce muscular tension when a force is applied to it. This act of a force can come in many forms of resistance. This is why strength training can be such a creative personal venture.

First of all, there are many ways to tension the body. You can use anything from sandbags all the way to a full Olympic weight set. Pick your poison, because lifting all these forms of weighted resistance are highly effective if the plan you follow is well structured and progressive. In other words, you need to make sure that you design your program to practice moving more weighted resistance often, and moving it many times each time you try to lift it. If I am talking about bench-pressing 200 lbs. for 3 sets of 5 reps, in order for me to get stronger I have to either lift the weight for more reps or add more weight to do it for more sets!

No matter what lift you are trying to execute you have to always try to progressively add either overall volume of sets or repetitions to gain the strength you desire. If you are targeting muscular endurance you concentrate on a high volume of reps. You can also gain strength and endurance by doing a high number of sets with a heavy weight being able to execute lifting that heavy load many SETS over and over. Another method is to perform a pyramid format where you increase the load for every set for the desired maximum amount of weight. This principle of progressive overload will work with every lift or exercise that you perform.

Practice to get stronger. You have to practice lifting a heavier weight in order to get better at lifting it. This is the key to gaining optimal strength.

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!