Never Gymless,Never Gymless
blogger.com - Purchased by Montgomery Ravenscroft, mravo51@blogger.com # DISCLAIMER The material contained in this book is for Never Gymless is dedicated to home-based workouts that negate the need for a fully equipped gym. If you’ve ever wanted to exercise at home, this book will provide you with a lifetime of Never Gymless by Ross Enamait · Rating details · ratings · 22 reviews Never Gymless is dedicated to home-based workouts that negate the need for a fully equipped gym. If you've [FREE BOOK] Never Gymless PDF Book is the book you are looking for, by download PDF Never Gymless book you are also motivated to search from other sources GOD’S LOVE 'ross enamait never gymless pdf here are files of mine july 1st, - ross enamait never gymless pdf file size kb version 7 2 date added 9 apr price free operating systems ... read more
Never Gymless is dedicated to home-based workouts that negate the need for a fully equipped gym. Learn about bodyweight exercise for strength, endurance, and speed. Supplemental exercises with resistance bands are also included, as well as a simplified nutritional strategy for lifelong health and athletic performance. It is very easy to an swer: Ross Enamait …. I think this manual is extremely thor ough with your in depth information on program design and countless sample workouts…. Zach Even-Esh — Underground Strength Coach. My teammates and I have incorporated your circuit routines into o ur regular training, and I feel that it has helped to transform me into a more complete athlete ….
I can summarize this problem with one word, boredom! Let's face it, working with the same exercises for too long can become downright boring. Working out should not resemble a miserable job. You should welcome new challenges, pushing yourself to new goals. The mind must remain fresh, excited, and motivated. To make this happen, exercise selection, volume, and intensity must vary over time. On the flip side, you must work with an exercise long enough to allow for improvement. For example, suppose you lift a heavy weight over your head. Simply lifting the weight one time will not cause an adaptation. The stress from one lift is insignificant. It will not be enough to cause an increase in strength. You must work with an exercise long enough to foster improvements. If you switch to a new set of exercises every week, you will never improve at the specific movements. The stress presented from each exercise will not be enough to produce a positive adaptation. To produce physical improvements ex.
increased strength , you must use an exercise long enough to reap the benefits of the work. This is particularly true when working on a new movement. Throughout this manual, you will find several challenging bodyweight exercises. You cannot expect to master these movements on your first try. It may take several months to develop the ability to perform certain exercises. In most cases, you should incorporate some variety into your routine every 3 to 6 weeks. You do not need to ditch everything and start over, rather you will make smaller scale changes. For example, you could perform advanced variations of certain exercises, reduce rest between sets, add resistance ex. wear a weighted vest , and begin working with new different exercises. As the training effect of one exercise decreases, we must introduce more effective exercises to continue a positive training response. By continually challenging ourselves with new movements, we will promote long term development. To summarize, you must work with an exercise long enough to cause improvements.
When improvements begin to decline or the routine becomes mentally tiring, it is time for a change. Variety is the spice of life. Long Term Development As stated earlier, novice trainees will respond well to almost any exercise program. Any newbie who trades a lifestyle of inactivity with a lifestyle of regular exercise will experience rapid improvements. Results will continue for several weeks, possibly even several months. Eventually however, the rate of improvement will decline. You cannot continue to train the same way and expect long term development. It is essential that we cycle different training methods. It is equally important that we make time for periods of rest and restoration. First, let's begin by reviewing one common training principle, the overload principle. We can then use a modified version of this concept to aid in our goal of long term development.
The Overload Principle states that to improve in strength or endurance, you must apply a greater amount of resistance than you are accustomed to. Essentially, you must place an overload on your system for positive change to occur. For example, performing one pushup is not enough overload to cause your body to adapt to the exercise via increases in strength and endurance. Although the overload concept works well in theory, many athletes abuse this principle, which hinders performance, rather than leading to improvements. For example, the overload principle states that we must train with more resistance than we are accustomed to in daily activities. By training with a greater amount of resistance, we will adapt with strength improvements. Unfortunately, we cannot continue to overload the system with more and more resistance. If you continually increase resistance, you will eventually plateau, and often come crashing down. The body cannot continue to increase from workout to workout without making time for rest and recovery.
The body does not grow stronger during the workout. You will actually lose strength as the workout progresses. For example, suppose you can perform 10 chin-ups as your one set maximum. If you were to perform multiple sets of 10 during one workout, you will eventually become unable to achieve this number. You may hit 10 during your first few sets, before you can only muster 9, then 8, and then 7 reps. You will lose strength as fatigue sets in. Strength gains occur in between workouts when the body is given time for rest, recovery, and growth. The direction of loading would be positive in the long run, but would include periods of reduced loading.
A period of lighter work is essential for recovery and growth from the previously performed intense training sessions. Failure to make time for recovery will prevent you from exploiting the benefits of the intense loading. The body must have time to rest so it can super-compensate from the prior intense work. It is a common practice to perform three to four weeks of intense work, followed by one week of reduced loading and restoration Siff, a. The long term training curve will therefore resemble a wave-like pattern, where intensity rises in the long run, but is cycled with periods of reduced intensity in the short term.
Periods of intense training are cycled with periods of reduced loading Many athletes lack the patience necessary to follow such a model. They want to lift heavier and heavier during each training session. Unfortunately, this is not possible. If it were, the same individuals would break new records over and over again. This is not the case. You cannot continue to improve indefinitely without making time for reduced loading, recovery, and restoration. Although we must make time for recovery, we must also make time for intensity! Do not view this discussion as an excuse to slack off during your workouts. Yes, we need to make time for recovery, but we need to do something that warrants the need for recovery. If you never train with intensity, you will not need recovery and restoration. We live in a world where the average gym member spends most of his gym time at the water fountain or talking on his cell phone between sets.
No one wants to work for anything. If I created a magic potion that would increase strength and endurance without exercise, I would make millions of dollars. Most people seek an easy road to the top. If they did, our society would not be facing the obesity epidemic that currently exists. The Surgeon General estimates that , deaths a year are attributed to obesity. Clearly, our world is in need of more frequent and more intense exercise. We have reached a point where obesity is considered a disease, often treated with prescription pills and surgery. The FDA has approved several prescription drugs designed to combat obesity. Why don't doctors prescribe exercise instead of magic pills? As our world grows fatter, the pharmaceutical companies will continue to make more and more money from drug sales. Society has truly reached a pathetic state. As an athlete, it is easy to view the obesity epidemic with thoughts such as "It is not my problem.
Obesity related diseases are overwhelming our healthcare system. Associated health problems include type II diabetes, heart disease, high blood pressure, arthritis, and stroke. Eighty percent of the cases of type II diabetes are linked to obesity. If we add the healthcare costs of other obesity related diseases ex. Obesity is our problem! Consider the following question. How many physically fit people do you interact with regularly? This could include neighbors, friends, family members, people you work with, or just someone you see at the grocery store. Most people can only think of a few names. Now, consider this question. How many overweight people can you list from your family, friends, co-workers, and neighbors? I am guessing that we all interact with more people from the second category. When did physical fitness become such a rarity?
It is time to stop feeling bad for people who walk around overweight. No one forces me, you, or anyone else to exercise. I view exercise as an investment in myself. I am able to function freely in this world, capable of using the body that I have been blessed with. Shoving food down your mouth and sitting on your ass all day and night is disrespectful to your body. The body should be respected, maintained, and improved. Contrary to what some obese individuals like to say, exercise DOES work. It may not be easy, and it may not happen overnight, but it does work. Just as you 19 did not gain weight overnight, you will not lose weight overnight. It takes time, consistency, and hard work. To summarize this rant, we will include a regular dose of intensity in our workouts. We will also make time for rest and recovery following such intense periods. By alternating periods of intense work with time dedicated to rest and recovery, we will set ourselves up for long term, uninterrupted development.
Another critical element to long term success involves consistency with your training plan. Far too many athletes take extended breaks from training. Do not fall into this trap. Muscles can lose up to 30 percent of their strength after a seven-day period of total rest Verkhoshansky, You work too hard to take two steps backwards for every step forward. Do not confuse the previously discussed back-off week with a week of sitting on your ass. Periods of inactivity lead to de-adaptation. You essentially lose the physical qualities that you worked so hard to achieve. When you return to action, you must start back from scratch. This program will eliminate any excuses regarding missed workouts. You do not need a world-class training facility to achieve a world-class training session. You can convert any room in your home into a hardcore training facility. We will ensure long term development by training with intensity throughout the year, with occasional back-off periods dedicated to recovery and restoration.
Purpose Driven Training There should be a reason associated with every action. For example, if I throw a punch at your face, you should move or block the strike. You react in this manner to prevent the pain associated with being punched in the face. Unfortunately, the concept of performing actions for specific reasons does not always exist in the sporting world. Many athletes simply go through the motions, performing workouts and exercises for no apparent reason. You must have a specific reason for every exercise and routine that you perform. You should be able to relate each part of your routine to a specific objective that you are working to achieve. The marathon runner should therefore engage in a training program that is specific to the fitness profile of his particular event. It would not make sense for the marathoner to spend most of his time training with meter sprints.
The physical attributes required to excel in a meter race are much different from those required to excel in a marathon. As you work through a routine, you should always have an answer to the following question. The first category is simple, you enjoy the activity. If you enjoy a particular exercise, you will continue to use it. If you despise an exercise, it is only a matter of time before you scratch the movement from your training arsenal. Using myself as an example, I enjoy hitting the heavy bag. As a coach, I am no longer training for a specific competition. I hit the heavy bag simply because I enjoy the activity. In my eyes, pounding on the heavy bag is much more enjoyable than any other conditioning exercise.
Alternatively, I do not enjoy swimming. Several years ago, I attended a training camp with former Olympian boxer Lawrence Clay-bey. We trained at the boxing gym during the day, and headed to the pool in the evening. The swimming workouts were intense and clearly effective. After leaving the camp, I walked away with a greater appreciation for swimming, but I also realized that swimming would never become one of my primary conditioning methods. I dislike the activity, so it does not make sense to focus my efforts in this direction. The second acceptable reason for engaging in an activity is related to your training goals. Each sport has a unique fitness profile. The profile consists of those qualities required to succeed in the activity. For example, the fitness profile of a marathon runner is much different from that of a competitive powerlifter. The marathon runner needs unprecedented levels of endurance, while the powerlifter thrives on maximal strength.
As an athlete, your workouts should reflect the fitness profile of your specific event. A combat athlete has a diverse fitness profile. A fighter must possess a unique blend of speed, power, agility, strength, endurance, and skill. His fitness 21 profile will be much more complex than that of a powerlifter or marathon runner. The fitness profile can also vary for specific competitions. Consider a world title contender who is fighting for his first championship. To have earned the title fight, the athlete has certainly trained properly. His undefeated record is all the proof that we need. But what happens when the contender must fight a left-handed boxer? If the contender has not fought many southpaws, he will need to change his training routine to reflect the upcoming competition. Rather than sparring with conventional right-handed boxers, he will need to hire several southpaw lefthanded sparring partners.
If he were to spend all of his time boxing with right-handed fighters, how would he answer the question of why are you doing that? He would not have an answer, considering the upcoming bout with a southpaw. Unfortunately, many mainstream workout programs pump out cookie-cutter methods, which poorly address the question of why are you doing that. The creators of these programs often dodge this question. These trainers thrive on blind followers, rather than educated athletes who seek reasons for the prescription of certain training methods. Training For Specific Qualities Thus far, we understand the importance of variety and the body's need for restoration and recovery. We will train for long term development, focusing on routines that enhance specific qualities. If an exercise no longer contributes to our development, we will not waste our time or energy working with the movement. However, before we can target specific qualities, we must gain an understanding of what exactly we are training to develop.
On the pages that follow, I will review several strength concepts, and then identify mistakes that many athletes make when training to develop these attributes. First, it is useful to examine the basic definition of strength. Strength is our ability to overcome or counteract external resistance through muscular action Zatsiorsky, This definition serves as a valuable starting point, but does 22 not address the many kinds of strength. We must focus on specific strength qualities, as each sporting event requires a unique blend. As an athlete and coach, I focus on the combat sporting world.
Combat athletes require a complex blend of several strength qualities. Before discussing this unique blend, let's start with a quick review of several strength definitions. After reading this section, it will become clear that the traditional definition of a strong athlete is actually quite vague. Strength capabilities are typically categorized into one of four types, namely absolute strength, explosive strength, speed strength, and strength endurance Sift a. Absolute strength is the amount of force that one can exert under involuntary muscle stimulation ex. electrical stimulation. Since most of us will never undergo involuntary muscle stimulation, I prefer to focus on maximal strength, listed next.
Maximal Strength is the amount of force that one can exert under voluntary effort. This strength quality is seen during a powerlifting competition. Each athlete tries to lift the greatest amount of weight. Examples of maximal strength training include heavy weight lifting, hightension isometrics, and strenuous bodyweight movements ex. one-arm chinups. Maximal strength training leads to powerful neural adaptations, improving both intramuscular and intermuscular coordination Zatsiorsky, Explosive Strength is the ability to express significant tension in minimal time. Explosive strength is considered the strength quality most characteristic of athletic activities Verkhoshansky, Explosive strength is developed with fast, powerful muscle actions. You must train fast to be fast. A depth plyometric pushup is an excellent example of an explosive strength exercise. Several variations are illustrated in a later chapter. These techniques will increase the central nervous system's rate of response.
You will develop the ability to display significant tension in minimal time. Speed Strength is the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance. For example, a boxer could punch the heavy bag at top speed to develop this strength quality. Exercises with heavy weights are not adequate when training to improve speed of movement Siff, a. Speed strength is developed without resistance, or with movements against small resistance ex. These techniques are clearly effective, as researchers have witnessed increases in speed as high as percent of the initial level Verkhoshansky, Speed strength can also be developed by exploiting the after-effect phenomenon of high-tension strength work.
A strength movement is performed first to activate the nervous system. Following the strength movement, you would immediately continue with a high-speed exercise. The strength exercise renders a positive after-effect in the central nervous system. The CNS is triggered, which increases the effectiveness of subsequent work Siff, a. For example, a onearm pushup could be performed as a bodyweight strength exercise. Immediately following this exercise, you could launch a small medicine ball ex. The medicine ball throw becomes more effective because of this powerful after-effect. A static-dynamic combination can also be used to improve speed strength. The static-dynamic protocol integrates isometrics discussed in a later chapter with dynamic work. For example, an isometric position would be maintained briefly, before continuing with an explosive exercise such as throwing a medicine ball.
The dynamic exercise becomes more effective when performed immediately after the static hold similar to the after-effect of high-tension strength work. Strength Endurance is the ability to effectively maintain muscular functioning under work conditions of long duration. A kickboxer who maintains high punch and kick output displays tremendous strength endurance. Strength endurance is vital to combat athletes. Strength is useless if you lack the ability to apply it throughout the contest. High repetition work is ideal for the development of strength endurance. As your endurance improves, you can intensify the routine by increasing the number of repetitions, reducing rest between sets, or adding weight to the movement. Sport specific activities can also develop strength endurance. For example, hitting the heavy bag for several rounds will develop the strength endurance required by a boxer or kickboxer. Unfortunately, many athletes ignore the importance of strength endurance.
It is common for today's athletes to neglect strength endurance, instead focusing on 24 futile pursuits such as bench press ability in the weight room. When speaking of strength endurance, it is common to hear the following phrase uttered, "You can't get strong with high reps. This is a false assumption. While max-strength may lead to some endurance benefits, it is not enough for a competitive athlete, particularly a combat athlete. A fighter must develop the ability to resist fatigue without a decrease in technical competence. Strength endurance is vital to the success of any combat athlete. In one experiment, scientists modeled a wrestling match, where each athlete performed throws 45 per period. As the modeled session progressed, there was a noticeable decrease in the quality of execution.
Strength endurance was the strength quality that suffered the most. The results from the study showed that technical mastery is largely dependent on the athlete's strength endurance. As strength endurance declines, technical ability suffers Verkhoshansky, The results from this experiment should come as no surprise. Conditioning is critical, particularly in the combat sporting world. Unfortunately, despite modern day advancements in sports science, athletes continue to run out of gas. Regardless of the sport, fatigue usually plays a role in the outcome of the match. Any fan of the combat sporting world ex. wrestling, ultimate fighting, boxing, kickboxing can quickly identify the importance of conditioning. Whether it is novice amateurs or experienced world champions, fatigue will almost always play a role in the outcome of the contest. One useful experiment is to speak with a fighter immediately after losing a match.
You will almost always hear the fighter comment about how he wishes he had put more time into conditioning. Common statements include: "I ran out of gas. If I could have bench pressed 10 more pounds, I would have won the fight. Fighters lose because they run out of gas. Clearly, technical ability is of primary importance, but conditioning is close behind. Without technical skill, all the conditioning work in the world will not help. However, once you have developed technical skill for your sport, you must develop the ability to use and apply this skill throughout the contest. The same can be said about physical qualities such as power and speed. You must develop the ability to apply these attributes throughout the match.
It is not enough to demonstrate power for the first 10 seconds of the fight. You must maintain power until the final bell rings. Unfortunately, many athletes overlook conditioning. These athletes spend their energy in the weight room, assuming endurance will be a byproduct of their strength routines. This is a mistake. Strength endurance must be specifically targeted. Conditioning routines are challenging, both mentally and physically. The primary difference between a strength endurance routine and a maximal strength routine is time. No matter how intense the maximal strength exercise may be, the set will be relatively brief. For example, training for a one-arm chin-up is a daunting task. I worked very hard to achieve this feat.
While the work was clearly intense, each set would only last a few seconds. A strength endurance routine may last several minutes. Your muscles will fill with lactic acid. Your mind will beg you to quit. There is a lot more time to think about how intense you are working. Conditioning routines are far from enjoyable. These routines force you to answer the question, "How bad do you want it? Even world champions become tired. What separates a champion from a pretender is their ability to push through fatigue. You will never develop this ability if you do not train for this ability.
You must generate fatigue while training, and then learn to push through it. Former world champion boxer Muhammad Ali summarized this topic with the following line: "I hated every minute of training, but I said, Don't quit. Suffer now and live the rest of your life as a champion. Reactive Strength is the ability to change quickly from eccentric to concentric action. An example would be landing on the ground and immediately jumping upward. Another example is displayed when throwing punches in combination. For example, after throwing a right cross, you will immediately reverse the motion of your body as you follow with a left hook.
Reactive strength utilizes the SSC stretch shortening cycle. The stretch reflex begins with an eccentric phase, where the muscle lengthens under tension. During this phase, the body stores potential kinetic energy. If a concentric action immediately follows the eccentric action, the kinetic energy will increase the strength of the concentric contraction. The stretch shortening cycle is similar to the action of a rubber band. When you stretch a rubber band eccentric , you store energy. As soon as you release the band concentric , the energy is utilized with a powerful snapping action. The stored energy created by the tension increases the strength of the following contraction.
Starting Strength is the amount of force that can be developed at the beginning of a movement typically denoted by the force developed within 30 milliseconds of beginning the contraction. Starting strength is produced under conditions of isometric muscle action, as it is developed at the initial moment of tension Siff, a. Brief, yet intense isometric sequences will enhance starting strength. For example, push against a wall stationary object , reaching peak force as fast as possible. Acceleration Strength is the ability to quickly increase force at the beginning of the contraction. For example, suppose John and Joe can both squat pounds for one repetition.
Despite equal totals, it takes John twice as long to lift the load. Joe has superior acceleration strength, as he can develop the force necessary to lift the load in a fraction of the time required by John. Resistance bands are useful for training acceleration strength. Several resistance band exercises are demonstrated throughout this manual. Each strength quality requires a unique protocol to ensure its development. Contrary to popular belief, the development of one strength quality does not ensure the development of another. Even strength qualities that seem similar 27 may in fact be weakly dependent on each other. For example, starting strength and the ability to display explosive force have little in common Verkhoshansky, Therefore, a strong athlete can possess one of several strength qualities, while lacking in others. Many coaches view strength as maximal strength. Consequently, their athletes spend most of their time developing maximal strength.
In many sporting events, this is a mistake, as maximal strength is not the most critical strength quality utilized during competition. Maximal strength in the weight room does not ensure speed and power on the field or inside the ring. Maximal strength does however serve several valuable purposes. Perhaps most importantly, maximal strength has a significant effect on motor units. Maximal strength training targets powerful, fast twitch motor units. Less intense training will not activate these fast motor units.
Therefore, the largest, most powerful motor units are not engaged thus do not respond during low intensity exercise. Maximal strength training affects the central nervous system. The impact to the nervous system is of paramount importance, as strength is a function of the muscles powerfully contracted by effective nervous stimulation, not large bulky muscles Siff, a. Training for maximal strength leads to neural changes, such as the increased firing rate of motor units, the recruitment of additional motor units, and improved synchronization of motor units. Armed with this knowledge, let's now examine a common bodyweight training protocol, the use of high repetition calisthenics. For those of us who grew up in the combat sporting world, we have all spent many hours working with high repetitions.
Whether your background is boxing, wrestling, or martial arts, I am sure that you are familiar with this protocol. As stated earlier, high repetition exercise is excellent for strength endurance. Unfortunately, many athletes limit themselves to this style of training. A common workout will include high repetition squats and pushups. Unfortunately, these athletes rarely target their fast twitch muscle fibers. The intensity of a bodyweight squat or pushup is not enough to stimulate these motor units. Less powerful motor units assume the task. The powerful fast twitch fibers do not respond to the training. This discussion is not intended to scare you away from high rep calisthenics. High repetition work is excellent for strength endurance, which is a valuable strength quality. The goal of this discussion is to simply reinforce the importance of variety in training.
Many athletes have shifted their attention from strength endurance to maximal strength. This trend is also becoming more popular among bodyweight exercise enthusiasts. Unfortunately, excess development of maximal strength has a negative influence on speed. Verkhoshansky established that excessive maximum strength training can hinder speed strength and technical skill in boxers Research has shown that prolonged, heavy workloads can slow the contraction speed of muscles. Furthermore, Mel Siff referred to a study by Filinov, which established that excessively heavy strength training can diminish the force and speed of a boxer's punches Siff, a. Many trainers overlook this information.
It has become increasingly common for trainers to encourage their young fighters to always lift heavy when working with free weights. This is a mistake, as a strength program limited to max-strength training will inevitably deteriorate the speed strength qualities of the neuromuscular system. While maximal strength is an important prerequisite to explosive training techniques, it must not become the sole method of training. World-renowned sports scientists have been stating these facts for many years. Unfortunately, the information has fallen on deaf ears. Many athletes are unaware that the ability to produce maximal force and the ability to produce velocity are different motor abilities. The development of one does not ensure the development of another Zatsiorsky, For example, a defensive lineman may possess tremendous strength in the weight room maximal strength , yet lack the ability to explode towards the quarterback because of his poor development of explosive strength.
Clearly, the total strength available by this football player is significant. However, his total strength is not the deciding factor in his success on the playing field. What really matters is his ability to display the greatest force possible at the given moment. Time is a critical aspect, as tension must be developed in minimal time explosive strength. In addition, too much time spent training for maximal strength can fatigue the central nervous system CNS. Due to the intensity of these training methods, the nervous system will need plenty of time for recovery. An overburdened CNS is a surefire recipe for overtraining and decreased performance. A fatigued central nervous system will hinder your ability to recruit powerful motor units, 29 which will ultimately limit your ability to produce force. Therefore, it is essential that maximal strength be trained in moderation. Another potential problem related to excess maximal strength training is injury to the tendons, joints, and ligaments.
Although I strongly believe that strenuous loading is safe, it can become dangerous when performed by an individual who is not structurally prepared. Voluminous work of moderate intensity is required to strengthen the tendons, joints, and ligaments Verkhoshansky, These structures develop at a slower rate than muscles. If you dive headfirst into a maximal strength program without a solid foundation, you are asking for injury, with potentially serious consequences. Yet, despite these potential drawbacks, maximal strength is important and must be developed.
The development of maximal strength leads to several advantageous neural changes. Do not focus all of your attention to one strength quality. Make time for restoration, and the development of other strength qualities. Much of an athlete's strength training should be dedicated to explosive strength development. As mentioned before, explosive strength is the strength quality most characteristic of athletic activities. A successful athlete must possess the ability to develop significant tension in minimal time. If it takes too long to develop this tension, your strength will lack value in the competitive arena. Athletes must develop the ability to explode with power at the drop of a dime. Please note however that you must develop a solid foundation before engaging in the exercises required to develop advanced strength qualities. For example, it would not make sense to prescribe an intense plyometric training program to an untrained client.
The individual lacks the physical preparedness to engage in 30 such an activity. Voluminous work must be performed first to lay the foundation for more intense activities. Clearly, the phrase strength training involves much more than picking up a pair of dumbbells or working through a few sets of pushups and pull-ups. The strength program detailed throughout this manual will focus primarily on bodyweight exercise methods. We will successfully target each strength quality with little or no equipment. World-class strength does not require a world-class facility. We can develop each strength quality at home, without elaborate exercise machines. In addition to these strength qualities, this program will dedicate time to highspeed conditioning. These workouts will target the two non-oxidative anaerobic energy systems ATP-PC and glycolytic.
The third energy system, the aerobic system, will also be targeted, but to a lesser extent. The high-speed conditioning routines will take place at a faster pace than the strength endurance routines. These workouts will develop unique qualities. For example, high repetition bodyweight squats or pushups will develop a different kind of conditioning than full speed sprint intervals on the track. The high repetition work will emphasize strength endurance, while the sprint intervals will emphasize anaerobic endurance. These concepts will be discussed in more detail in the conditioning chapter. Mccay Pushups are perhaps the most common exercise of all.
I am confident that every reader of this book has spent some time on the ground performing pushups. Everyone wants to push, while few choose to pull. Pushups reign supreme in the bodyweight exercise world. Pull-ups are unfortunately a rarity. The same phenomenon exists in the weight lifting world. The bench press rules as the most popular exercise among lifters. You could walk into any commercial gym and expect someone to ask you how much you can bench. Lines often form around bench-pressing stations. Bench press junkies wait eagerly for their chance to hop on the bench. On the other side of the gym, you will be lucky to find a pull-up bar. Many of the bars are disguised as dirty laundry hangers, as gym members hang their wet towels from the bars to dry.
Most gyms have more towels on the bar than hands. Most bench press junkies ignore the upper back. Those who do train this musculature are content with a few sets on a carefully calibrated lat-pulldown machine. I've never walked into a gym and had someone ask me how fast I could climb a 25 foot rope, or how many pull-ups I could perform while wearing a pound weighted vest. Those of us who engage in these activities are clearly the minority. It is my hope that we can turn the minority into a powerful majority. No one pays attention to the backside of the body. Most athletes focus all of their attention to the mirror muscles front side. Everyone wants a powerful chest, while few take the time to strengthen the opposing muscles of the upper back. Consequently, muscular imbalances develop which leads to an increased risk of injury and most certainly hinders athletic performance. Consider the following analogy. Large oil companies hire geologists to find oil. These geologists examine surface rocks and terrain with advanced satellite 32 imagery.
When oil is found, rigs are set up and the drilling process begins. Large oil companies then sell the oil and earn millions of dollars. Rather than searching for oil, athletes spend their time searching for improved strength. Fortunately, we do not need high-tech satellite imagery to locate hidden sources of strength. All that you need is a pull-up bar. By regularly pulling on the bar, you will tap into a tremendous strength reserve. The backside of the body has an immense potential for strength development. Most athletes will never tap into a fraction of the strength that is there waiting to be exposed. Do not make this mistake. Train the body to push and pull. Equipment Options Before discussing the specific exercises, let's review a few low-tech solutions to homebound pull-up training. You do not need a state of the art training facility to perform pull-ups. Several options exist for home use. Doorway Pull-ups - Doorway pull-up bars are available from many exercise equipment suppliers.
The bar seen in the photo simply rests on the door jam. There are no modifications made to the door entrance. You can find several of these products by typing door gym in your Internet search engine. Basement Pull-up Bar - If you live in a house with a basement, you can easily build a pull-up station. As you can see, I have attached pieces of 2x4 inch wood to the overhead rafters. I then drilled a hole through each 2x4 and ran a piece of pipe through the holes. I secured the pipe by using inexpensive hose clamps. I inserted a clamp on the inside and outside of each 2x4 to keep the pipe from sliding.
You will likely need to kick your feet up to ensure full range of motion. This low-tech alternative will not require any construction. Garage Rafters - If you have a garage with overhead rafters, you can hang from the rafters and perform pullups. Place something underneath your feet so you can step down whenever necessary. You do not want to get stuck on the rafters and fall to the ground. I simply use a bucket to step up to the rafters. This setup may not be pretty, but it gets the job done. Tree Branch - A thick tree branch makes an excellent pullup station. Grab the branch and start pulling. Another option is to hang a rope or towel over the branch. Grab one end with each hand and you've got yourself a fine towel pull-up station. This variation of the pull-up is particularly useful for forearm and grip strength.
You can buy an inexpensive pair of playground rings at many sporting good stores. I have suspended a pair of rings from towing ropes, which are tied securely to a tree branch. This set-up was inexpensive and easy to construct. As you can see, I have attached the swing hangers to the overhead rafters in my basement. I then used a quick-link to secure a towel from each hanger. Because of low ceilings, I perform L-pullups from the towels. My legs extend straight, as my body forms the letter L. This variation is excellent for the core. If you do not wish to perform towel pull-ups, you can instead hang homemade rings from the quicklinks.
I made these rings by running chain through a small piece of reinforced PVC hose. I connected the chain with a quick-link. In a later chapter, you will also see these rings used as handles for a homemade isometric training tool. com 35 Power Tower Station - Another option is a power tower pull-up and dip station. If you have the room, these stations are very useful. Many of the exercises from this chapter are demonstrated on this device. As you can see, there are several options for homemade pull-up training. If you look hard enough, I am sure that you can find a way to train pull-ups at home. The Exercises Throughout the rest of the chapter, I have included several pulling exercises. You will have multiple options to promote continuous gains and prevent boredom. Let's start by reviewing two common pulling exercises, the chin-up palms facing you and pull-up palms facing away. Assume approximately a shoulder width grip for each movement. Most athletes will be stronger with chin-ups, as you are able to pull with the biceps.
Pull-ups are more functional however. If you ever need to pull yourself up ex. over a fence , your grip will resemble that of a pull-up, not a chin-up. If you are unable to perform full repetitions, start working with negatives and static holds. For example, hoist your chin over the bar. You can either jump up to the bar or use a stool for assistance. Kick your feet out from the stool and slowly lower yourself to a free hang position. As you gain strength, incorporate static holds of 3 to 5 seconds. For example, lower yourself a few inches, and then hold this position for 5 seconds.
Drop another few inches, and once again hold the position for 5 seconds. Continue dropping and holding until the arms hang straight from the bar. If you are unable to perform full repetitions, the resistance band will help pull you up to the bar. When performing assisted pull-ups, you should use a loop shaped band. Two excellent resistance band products include the Flex Bands® from Jump Stretch www. com , as well as the bands from Iron Woody Fitness Equipment www. Several band exercises will be illustrated throughout this manual. Bands are excellent for spicing up any bodyweight exercise routine. Resistance bands are effective, inexpensive, and easy to pack when traveling. When performing an assisted pull-up, you can use one or two bands, depending on how much assistance is required.
A light resistance band is typically all that is necessary to pull your chin over the bar. Below, I have illustrated a double band set-up, a single band, and a single band around the knee. For the double band, I have looped the bands with a slip-knot on each side of the bar. I then placed each foot inside one loop. The tension from the band lightens the load when pulling on the bar. If you only need one band, you can attach the band to the center of the pull-up bar. Position both feet inside the loop that forms at the bottom. If the band is not long enough to reach the feet, you can loop your knee through the band. If you do not wish to buy resistance bands, you can save money by purchasing rubber pallet bands. One excellent supplier is www. Although these bands are not as strong as the bands referenced above, they can be useful for assisted pull-ups. h t m l 37 By regularly working with negatives and resistance bands, you will quickly gain strength on the pull-up bar.
You will develop the ability to perform unassisted pull-ups. Once you reach this point however, you do not need to abandon these techniques. For example, suppose you reach the point where you can muster one repetition. Performing this one repetition will be very stressful for you. One repetition for you will equate to training for maximal strength you will need every last drop of strength to perform the repetition.
Never Gymless is dedicated to home-based workouts that negate the need for a fully equipped gym. Learn about bodyweight exercise for strength, endurance, and speed. Supplemental exercises with resistance bands are also included, as well as a simplified nutritional strategy for lifelong health and athletic performance. It is very easy to an swer: Ross Enamait …. I think this manual is extremely thor ough with your in depth information on program design and countless sample workouts…. Zach Even-Esh — Underground Strength Coach. My teammates and I have incorporated your circuit routines into o ur regular training, and I feel that it has helped to transform me into a more complete athlete …. I never feel more tired than when I finish one of your Minute Drills. I have found that the core and upper body strength, as well as explosiveness, that it has helped me develop has been instrumental at the end of races, allowing me to maintain form and kick rather than break down.
Thank you for being an important ingredient to my training! Not only is your satisfaction guaranteed, but I also encourage all customers to email me with any questions about training or programming. I am happy to assist at any time. Sample training programs are also included in this page manual. My teammates and I have incorporated your circuit routines into o ur regular training, and I feel that it has helped to transform me into a more complete athlete … I never feel more tired than when I finish one of your Minute Drills.
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'ross enamait never gymless pdf here are files of mine july 1st, - ross enamait never gymless pdf file size kb version 7 2 date added 9 apr price free operating systems · Never Gymless An Excusefree System for Total Fitne ss - Ross blogger.com 41,3 MB 30 wrz 15 Ultimate plank fitness - plank blogger.com 30,5 MB.. Fitness, [FREE BOOK] Never Gymless PDF Book is the book you are looking for, by download PDF Never Gymless book you are also motivated to search from other sources GOD’S LOVE Never gymless pdf download PM - Post# Does AOW require pistol progressions? Let it be known that I disavow any bodyweight program requiring pistols. Download free Adobe Acrobat Reader DC software for your Windows, Mac OS and Android devices to view, print, and comment on PDF documents. View, sign, collaborate on and Never Gymless by Ross Enamait · Rating details · ratings · 22 reviews Never Gymless is dedicated to home-based workouts that negate the need for a fully equipped gym. If you've ... read more
What major equipment supplier has a vested interest in what you can do with your body? Rather, you must conform to proven training methods and principles. It will not be enough to cause an increase in strength. A muscle-up from a pull-up bar is a tremendous full body movement. Infinite Intensity. Clearly, our world is in need of more frequent and more intense exercise. I have attained much of my knowledge from blood, sweat, and tears.
If you 12 train with the same movements, performance gains will gradually decrease. Copied copy raw download clone embed print report. Athletic events involve three planes of motion sagittal, frontal, and transverse planes. I occasionally bring a small group of athletes to a local schoolyard. There is no need to stop at the top of the exercise. Resistance bands are useful for training acceleration strength, never gymless pdf free download. My teammates and I have incorporated your circuit routines into o ur regular training, never gymless pdf free download I feel that it has helped to transform me into a more complete athlete … I never feel more tired than when I finish one of your Minute Drills.
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