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POwercLuB TrAining

Advanced

Powerclubs Written and modelled by Ben McDonald

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here are numerous ways to advance Powerclub training you could increase the weight of the club, use two clubs, increase the complexity of the movements… the list goes on. However, for this workout we will use hybrid sets and on occasions two clubs. Hybrids string movements together, movements which flow into in to each other. One movement is performed for its designated number of reps and then the next without rest until a complete pattern is done.

Last issue (21-7 - August) we introduced Powerclub training to you via a beginner’s/intermediate’s routine, now we up the ante with an advanced workout.

1. Hybrid One a. Frontal swipe

Basic club positions

Leverage position

How to perform: ✱ Start with your elbow pointing upwards with the barrel of the club behind your body pointing down to the ground ✱ Powerfully extend at the elbow and adduct at the shoulder to bring the club out and down ✱ Let the club come across your body whilst flexing slightly at the hip ✱ Perform a side hip ‘snap’ to drive the club back to the start position

Torch position

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Shoulder park position Order position

The workout

Warm up with a couple of minutes of CV work and then perform functional movements for all body parts such as marching on the spot and arm swings. Cool down with held stretches for all body parts. To perform one set of each of the hybrids do 10 reps of each movement consecutively. Do 3 sets of each, taking 1-2 min rest between each set.

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Hybrids string movements together, movements which flow into in to each other


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b. Transverse swipe

How to perform: ✱ Start with feet hip-width apart with the club over one shoulder ✱ Quickly extend at the elbow and shoulder, driving the club over the shoulder and diagonally downwards towards the outside of the opposite leg ✱ Rotate the torso and extend the elbows to complete the movement and aid deceleration of the club ✱ Perform a hip snap to drive the club back to the start position

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c. Mill

How to perform: ✱ Start in the order position with your feet a comfortable width apart ✱ Allow the barrel of the club to fall towards the mid-line of your body to begin a downward swing across your body to the outside of the opposite leg ✱ Grip the club firmly and drive from the opposite hip pulling the shoulder and club upwards into abduction whilst keeping the elbow extended ✱ Swing the club like a pendulum until the arm and club are just above shoulder-height ✱ Drop the same side hip and shoulder whilst turning away from the club ✱ Slightly allow the club to fall behind the shoulder into the top point of an ‘arm cast’ ✱ Drive the arm forward over the shoulder back towards a typical order position, but immediately cycle it into another inside pendulum ✱ Repeat and develop a rhythmic motion

d. Reverse mill

How to perform: ✱ As above but opposite direction

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2. Hybrid Two - Double Club a. Rock-its

How to perform: ✱ Start with your feet hip-width apart with the power clubs at arms’ length ✱ Start the movement by allowing the powerclubs to fall backwards and outside the legs ✱ Rock with the movement so the clubs shift to the front of the body ✱ Rock again so the clubs shift immediately to the rear ✱ Repeat rhythmically

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b. Swings

How to perform: ✱ Start with feet hipwidth apart with the powerclubs at arms’ length ✱ Start the swing by allowing the power clubs to fall backwards and outside your legs ✱ Drive your hips back and into flexion allowing the powerclubs to swing back and form a straight line with your arms ✱ Drive through the heels and quickly snap the hips forwards arcing the powerclubs forwards and upwards to just above shoulder-height ✱ Maintain a neutral spine and keep the shoulders set firmly as the clubs swing upwards ✱ Allow the clubs to swing downwards with gravity and reload the back swing ✱ Repeat rhythmically


c. Swipe

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How to perform: ✱ Start with feet hip-width apart with the powerclubs at arms’ length ✱ Start the swing by drawing the powerclubs backwards and outside your legs ✱ Drive the hips back and into flexion, allowing the clubs to swing back and form a straight line with your arms ✱ Drive through your heels and quickly snap your hips into extension, arcing the club forwards and upwards over your shoulder ✱ Flex the arm keeping your elbow high, whilst controlling the clubs until they are vertically behind your body with the barrel pointing down to the ground ✱ Pull the club forwards over your shoulder extending the elbow as it descends in preparation to begin the backswing again ✱ Maintain a neutral spine and keep your shoulders set firmly as the clubs swing upwards ✱ Repeat the exercise and develop a rhythmical pattern

Maintain a neutral spine and keep your shoulders set firmly...

d. Swipe with a lunge

How to perform: ✱ As above but with an alternating lunge

3. Hybrid Three - Double Club 1

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a. Inside frontal circle

How to perform: ✱ Start with the powerclubs in a single grip torch position with feet shoulder-width apart ✱ Flex at the shoulders whilst swinging the club downwards, out and across your body towards your feet ✱ Use the momentum generated by the downward swing to drive the upward portion of the swing ✱ Decelerate the clubs as they reaches the apex of the circle ✱ Pause briefly in the torch position and repeat rhythmically

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How to perform: ✱ Start in the order position with your feet a comfortable width apart ✱ Allow the barrel of the clubs to fall towards the midline of your body, beginning a downward swing across the body to the outside of your legs ✱ Grip the clubs firmly, drive from the opposite hip, whilst pulling the shoulder and clubs upwards into abduction while keeping the elbow extended

✱ Swing the clubs like a pendulum until the arms and clubs are just above shoulder-height ✱ Complete the full circle of motion by quickly snapping the elbows back into a 90-degree holding position tight to the side of the torso (order position) ✱ Repeat and develop a rhythmic motion

b. Inside pendulum

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c. Rotating swipe

How to perform: ✱ Start in the order position with your feet a comfortable width apart ✱ Allow the barrel of the clubs to fall towards the midline of the body, beginning a downward swing across the body to the outside of your legs

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d. Up and down swipe

How to perform: ✱ As above but rotate both ways into the clubs

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✱ Gripping the clubs firmly, drive from the opposite hip, pulling the shoulders and clubs upwards into abduction while keeping the elbows extended ✱ Rotate into the clubs and allow them to drop over your shoulder ✱ Quickly extend at the elbows and shoulders driving the club back towards the outside legs and repeat

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Ben McDonald is the UK’s leading Powerclub expert, he designed and wrote Premier Training International’s ground breaking Powerclub training course. Ben is a health, fitness and nutrition lecturer for health and fitness training provider Premier Training International, he is a television presenter and has presented at various international conventions and has also written articles for various publications. Ben has a varied sporting background and is a personal trainer to a wide array of clients including elite athletes.


pRofessoR fitness

Battling

Ropes Written and modelled by Ben McDonald

Rope has been around for thousands of years - its uses are numerous from towing things to tying things up. And when it comes to training we’ve traditionally used ropes to climb, or for tug of war however, Battling Ropes provide a whole new rope training option. 52

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attling Rope training combines great functional movements, in multiple planes of motion that will improve your body composition, strength, power and coordination and how you move in our everyday life. Rope training is perfect for

Rope is highly portable and you only really need a fixed point for wrapping it around before you can train getting outside and working out as rope is highly portable and you only really need a fixed point for wrapping it around before you can train. Of course, with our highly reliable British weather ropes are fine to be used inside as well!! The rope used in this article is 38mm in diameter and 15m long. This is more than enough for the majority of people, but if you want to get really serious you can purchase a 50mm diameter, 15m long rope. Ropes brought from training specialists start at around ÂŁ75 for a 10m rope with a 25mm diameter, thicker ropes of 38mm, 41mm and 50mm for example, are ‘heavy ropes’ and can cost more than twice as much. As with all resistance training the heavier the weight the greater the emphasis on strength and power, the lighter the greater on endurance.

the Workout Battling Ropes are an all-over form of exercise, but really focus on the core, arms, back and shoulders. Exercises can be performed individually or with a partner.

Beginner: Perform the exercises in a circuit format: 45secs work with 1min rest between each exercise

intermediate: Perform the exercises in a circuit format: 1min work with 30secs rest between each exercise

Advanced: Perform the exercises in a circuit format: 45sec to 1min work with no rest between exercises

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1. Ripples

✱ Stand with feet shoulder-width apart and flexed at the hips and knees ✱ Keep the rope relatively tight but make sure it’s in contact with the floor ✱ Dynamically raise one hand whilst your other hand whips slightly towards the floor ✱ Alternate this motion and let the waves travel the length of the rope

2. Tsunamis

✱ Stand with your feet shoulder-width apart and flexed at the hips and knees ✱ Keep the rope relatively tight but make sure it’s in contact with the floor ✱ In one powerful dynamic movement extend at your hip and raise your arms over head ✱ Bring your arms down powerfully in a fluid motion sending a big wave down the full length of the rope ✱ Repeat the action

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3. Waves with a frontal plane lunge

✱ Stand with your feet your shoulder-width apart and flexed at the hips and knees ✱ Keep the rope relatively tight but make sure it’s in contact with the floor ✱ Bring both arms up ✱ As you bring your arms down to make a wave lunge to one side ✱ As you bring your arms up return to the starting position ✱ Repeat on the opposite side

4. Corkscrews

✱ Stand with your feet shoulder-width apart and flexed at the hips and knees ✱ Keep the rope relatively tight but make sure it’s in contact with the floor ✱ Bring your arms up and out in opposite directions ✱ Bring your arms down and in towards each other as if making a circular motion ✱ Repeat the action

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5. Snakes

✱ Stand with your feet shoulder-width apart and flexed at the hips and knees ✱ Keep the rope relatively tight but make sure it’s in contact with the floor ✱ Rotate from side-to-side allowing the rope to ‘snake’ across the floor ✱ Repeat the action

6. Over and unders

✱ Stand with your feet shoulder-width apart and flexed at the hips and knees ✱ Keep the rope relatively tight but make sure it’s in contact with the floor ✱ Cross your hands over quickly, to make the rope cross over ✱ Quickly open your arms ✱ Cross your hands over quickly but with the opposite hand uppermost ✱ Repeat the action

Ben McDonald is one of the UK’s leading fitness experts, for example he designed and wrote Premier Training International’s ground breaking Powerclub training course. Ben is a health, fitness and nutrition lecturer for health and fitness training provider Premier, he is a television presenter and has presented at various international conventions and has also written articles for various publications. Ben has a varied sporting background and is a personal trainer to a wide array of clients including elite athletes.

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ProFessor FITness

Making a

Splash! Hydro Bag training

You may remember The Karate Kid training in the waves or Rocky and Apollo running through the surf on the silver screen in Rocky, well training in water has been around for a while and not just in the movies – many athletes from numerous sports perform pool sessions for example, with flotation vests. However, now there is a way of training with water without getting wet! Written and modelled by Ben McDonald aka ‘Professor Fitness’

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ydro Bags are a superb piece of training equipment, fresh and highly effective they allow for a great all-action workout. Hydro Bags are cylindrical and come flat and feature a non-return valve on the top so that they can be filled with water and the

that can be done with them is incredible. The instability of the water challenges the positional sensors of the body (the so-called sensorimotor and proprioception systems) so you will have to work far harder to stabilise your self when lifting hydro bags. Think about it like this: although our body is the ‘master adapter’

The Workout

Warm up with a couple of minutes of light CV work and perform functional movements for all body parts.

Beginner:

Hydro Bags are a superb piece of training equipment, fresh and highly effective they allow for a great all-action workout

Perform the following exercises over 3 sets of 15-20 reps with 1min rest between sets

Intermediate: Perform the following exercises over 4 sets of 12-15 reps with 1min rest between sets and increase the amount of water in the bag to increase the intensity

Advanced: remaining space with air. This allows the water to move around and so the challenge of the exercise is increased. The bags have two types of grip, neutral (thumbs up) and barbell (as you would hold a barbell) so the amount of exercises

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and will adapt to any stress we place upon it, water will move slightly differently every time we use it, so our body will be constantly trying to adapt to a different stimulus and will thus be working that much harder.

Perform the following exercises over 4 sets of 12-15 reps in a circuit style, taking no rest between each exercise and 1min rest between each circuit lap


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1. Snatch

Targets: legs, glutes, core and arms ✱ Start with your feet shoulder-width apart ✱ Hold the Hydro Bag with an over-grasp barbell grip at arms’ length

2. Clean

Targets: legs, glutes, core and arms ✱ Start with your feet shoulder-width apart ✱ Hold the Hydro Bag with an over-grasp barbell grip at arm’s length

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✱ Flex at the hips and knees (into a half squat position) ✱ Rapidly extend at the hips, knees and ankles (as if jumping) ✱ Drop under the bag and catch it overhead, letting it fall behind your shoulders with extended arms ✱ Extend legs to stand up

✱ Flex at the hips and knees (into a half squat position) ✱ Rapidly extend at the hips, knees and ankles (as if jumping) ✱ Drop under the bag and allow it to land in the crook of the elbows ✱ Extend legs to stand up

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3. Overhead Multi Planar Lunge Targets: legs, glutes, core

✱ Start with feet hip-width apart ✱ Hold the Hydro Bag overhead with a barbell grip and arms’ extended and allow the bag to rest on the back of the wrists ✱ Take a large step to lunge forwards ✱ Return to the starting position ✱ Lunge to the side ✱ Return to the starting position ✱ Lunge to the other side ✱ Return to the starting position ✱ Lunge back whilst keeping the toes forward on the standing leg ✱ Return to the starting position

4. Horizontal Jump Squat Targets: calfs, thighs, glutes, core

✱ Stand with feet shoulderwidth apart ✱ Position the Hydro Bag so that it rests across the back of your shoulders and is held with a neutral grip ✱ Flex at the hips and knees ✱ Explosively extend at the hips and knees (to jump forwards and off the floor) ✱ Land on the front two thirds of your feet and flex slightly at the knees on landing ✱ Stand up straight

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6. Power Russian Twist

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Targets: core, particularly transverse abdominals

ProFessor FITness

✱ Stand with feet shoulder-width apart ✱ Hold the Hydro Bag in the crook of your elbows and grip around the bag ✱ Slightly flex at the hips and knees ✱ Dynamically rotate from side-to-side

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5. Hydro Bag Get Up

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Targets: legs, glutes, core, shoulders, arms and balance ✱ Lie on your back ✱ The Hydro Bag should be positioned across one shoulder and held with a neutral grip ✱ Push up onto opposite to hydro bag’s side elbow ✱ Then push up onto the hand ✱ Lift your hips and sweep the hydro bag side leg through to the front (into a lunge position) ✱ Extend your legs to stand up straight ✱ Reverse the movement back to the start position ✱ Position the hydro bag on the other shoulder and repeat Ben McDonald is one of the UK’s leading fitness experts, for example he designed and wrote Premier Training International’s ground breaking Powerclub training course. Ben is a health, fitness and nutrition lecturer for health and fitness training provider Premier, he is a television presenter and has presented at various international conventions and has also written articles for various publications. Ben has a varied sporting background and is a personal trainer to a wide array of clients including elite athletes. www.benmcdonaldpt.co.uk

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power

tornado balls

fight through the storm

Blow through your opposition with tornado ball training [WORDS BEN m donald]

hat are the attributes a fighter must have? Strength? Speed? Power? Flexibility? One thing that any fighter must possess in order to be successful is rotational power. All movement in the Octagon has some sort of rotational aspect. The vast majority of the time the transverse (rotational) plain is the least-trained plain of motion, yet it is the plain that most injuries take place in. But how do we train the transverse plane effectively?

The most effective tool on the market to work this movement is the 'tornado ball.' The tornado ball is essentially a medicine ball on a rope. Thanks to physics, the closer you hold the rope to the ball the easier the movements become. This piece of equipment will give you the power to throw cows over fences, so if you want to generate force and rotate with the power of a tornado, drop these movements into your training sessions.

SIDE-TO-SIDE SLAM

1 Start in a kneeling position with the ball to one side of the body. 2 Dynamically arc the ball over your head and slam it into the floor. 3 Bounce the ball from this position and arc it back over your head, slamming it into the floor. Repeat motion. Note: For

the hardcore try doing it while performing sit-ups.

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WALL SLAMS

1 Start in a standing position around eight inches away from the wall. 2 Dynamically arc the ball across your body and slam it into the right section of the wall. 3 Let the ball bounce, dynamically arcing the ball back across your body and let it bounce off the left section of the wall. Repeat.

LYING MULTI-DIRECTIONAL SLAMS

1 Start in a lying position with the ball on the floor above your head. 2 Dynamically arc the ball over your body and slam it into the floor next to your left foot. 3 Bounce the ball from this position and return it over your body, swinging it above and around your head and then across your body again, slamming it into the floor next to your right foot. 4 Alternate directions.

WALL SLAMS 2.0

1 Start in a standing position around eight inches away from the wall. 2 Dynamically arc the ball across your body and slam it into the top right section of the wall. 3 Allow the ball to bounce and rotate your body so the ball arcs across to the bottom left section of the wall. 4 Let the ball bounce and bring the ball across your body slamming it into the bottom right section of the wall. 5 Allow the ball to bounce and rotate your body so

the ball arcs across to the top left section of the wall then repeat the exercise.

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power

tornado balls

fight through the storm

Blow through your opposition with tornado ball training [WORDS BEN m donald]

hat are the attributes a fighter must have? Strength? Speed? Power? Flexibility? One thing that any fighter must possess in order to be successful is rotational power. All movement in the Octagon has some sort of rotational aspect. The vast majority of the time the transverse (rotational) plain is the least-trained plain of motion, yet it is the plain that most injuries take place in. But how do we train the transverse plane effectively?

The most effective tool on the market to work this movement is the 'tornado ball.' The tornado ball is essentially a medicine ball on a rope. Thanks to physics, the closer you hold the rope to the ball the easier the movements become. This piece of equipment will give you the power to throw cows over fences, so if you want to generate force and rotate with the power of a tornado, drop these movements into your training sessions.

SIDE-TO-SIDE SLAM

1 Start in a kneeling position with the ball to one side of the body. 2 Dynamically arc the ball over your head and slam it into the floor. 3 Bounce the ball from this position and arc it back over your head, slamming it into the floor. Repeat motion. Note: For

the hardcore try doing it while performing sit-ups.

c

WALL SLAMS

1 Start in a standing position around eight inches away from the wall. 2 Dynamically arc the ball across your body and slam it into the right section of the wall. 3 Let the ball bounce, dynamically arcing the ball back across your body and let it bounce off the left section of the wall. Repeat.

LYING MULTI-DIRECTIONAL SLAMS

1 Start in a lying position with the ball on the floor above your head. 2 Dynamically arc the ball over your body and slam it into the floor next to your left foot. 3 Bounce the ball from this position and return it over your body, swinging it above and around your head and then across your body again, slamming it into the floor next to your right foot. 4 Alternate directions.

WALL SLAMS 2.0

1 Start in a standing position around eight inches away from the wall. 2 Dynamically arc the ball across your body and slam it into the top right section of the wall. 3 Allow the ball to bounce and rotate your body so the ball arcs across to the bottom left section of the wall. 4 Let the ball bounce and bring the ball across your body slamming it into the bottom right section of the wall. 5 Allow the ball to bounce and rotate your body so

the ball arcs across to the top left section of the wall then repeat the exercise.

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HYDRO BAGS

wet 'n'

Wild Use hydro-bag training and hang your opponents out to dry

Clean

1 Start with your feet shoulder-width apart, holding the hydro

bag with a barbell grip. Flex at the hip and knee (into a half squat position). 2 Rapidly extend at the hip, knee and ankle (as if you're jumping). 3 Drop under the bag and allow it to land in the crook of the elbows. 4 Stand up straight.

Overhead multi-planar lunge

[WORDS BEN mcdonald] ou may have seen BJ Penn's vertical pool jump for power training, or heard of fighters performing punch and kick drills in the pool to add resistance and drag to their conditioning. Unfortunately you're likely to find yourself being quickly shunned out of the local swimming pool if you start putting together your best combos. So how does the training junkie utilize water as a training medium? Hydro bags are cylindrical bags that can be filled with water and pumped up solid with air. This allows you to use them as you would use a power bag but with the added instability of the water sloshing around inside. The instability of the water makes you work much harder when accelerating and decelerating through the movement, forcing the body to dynamically stabilize just like in a grappling situation. The following exercises use the hydro bag in movements you may find in the Octagon. The 'clean' and jump squat promote powerful extension at the hip, knee and ankle; very similar to a 'shooting in' movement. The overhead multi-planar lunge promotes stability through all three planes of movement: sagittal, frontal and transverse (back and forward, side-to-side and twisting, respectively). The hydro bag get-ups are great for balance and simulating t h e p re s s u re f ro m y o u r opponent when trying to get up against the cage.

1 Start with the feet hip-width apart while holding the hydro bag with a barbell grip and allow the bag to rest on the back of the wrists. 2 Lunge forward (sagittal plane) and return to start position. 3 Keep the feet

pointing forward and lunge to the side (frontal plane) then return to the starting position. 4 Turn and lunge out behind you whilst keeping the toes forward on the standing leg (transverse plane). Return to starting position.

Horizontal jump squat

1 Stand with feet shoulder-width apart. Rest the hydro bag across the back of the shoulders and hold with a neutral grip. 2 Flex at the hip and knee. 3 Explosively extend at the hip and knee (jumping off the floor). 4 Land on the front two thirds of the foot. Stand up straight.

Hydro bag get-up

1 Lie face up on the floor. The hydro bag should be across one shoulder and held with a neutral grip. 2 Push up onto the elbow. 3 Push up onto the hand. 4 Lift the hips and sweep the leg through (into a lunge position) then stand up straight. Reverse the movement back to the start position.

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MACE YOURSELF

Written and modelled by Ben McDonald

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he mace used to be a medieval weapon – ok, its need to be used by knights in shining armour is somewhat less in demand in the twenty-first century! However nowadays a different type of mace has entered the fitness armoury – it’s a weighted ball on a rigid pole. By the end of this article and after you have given one of the workouts a go you’ll realise that this new Mace is not a knight’s weapon but a great training tool A Mace is a steel shot loaded ball on the end of a long tube, we can move and swing it

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around our body in different directions using different lever lengths to exact more stresses and strains on our body. Our core is made up numerous back and abdominal muscles that synergistically work to handle the movements generated by our limbs and body. To truly work this area we must employ as diverse a range of exercises as the movements that are made possible by it. Endless crunches will not give the core much bite! Instead we must think about training it in multiple planes (sagittal, frontal and transverse) and also

using the core muscles to accelerate and decelerate movements. Mace training is a fantastic way to achieve all this.

Health and Safety When training with a Mace there are some health and safety aspects, which must be considered – it’s not a joust! There should be obvious when it comes to swinging a 20kg ball on a tube around your head! So make sure you have plenty of clear space around you before you begin! Mace training makes for a great outdoor activity consequentially.


A. Beginner’s Mace Workout

Perform each of the following movements for 3 sets of 10 reps taking 45sec rest between sets. Repeat to right and left sides – where appropriate.

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How to perform: ✱ Stand with your feet shoulderswidth apart ✱ Grasp the Mace with the right hand closest to the ball and the left hand towards the end of the Mace’s neck ✱ Flex at the hips and knees and take the right hand across to the left ankle ✱ Move the Mace up and across the body so the right hand goes over the right shoulder

2. Mace Lean How to perform:

✱ Stand with your feet shoulderwidth apart ✱ Grasp the Mace with the right hand closest to the ball and the left hand towards the end of the Mace’s neck ✱ Raise the Mace overhead ✱ Lean to the right ✱ Return to standing upright

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3. Beginner’s Mace walkout How to perform: ✱ ✱ ✱ ✱

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Start on grasping the neck of the Mace. Lean in towards the Mace, keeping core rigid Walk your hands down the neck of the Mace and touch the ball Walk your hands back up the neck of the Mace to the starting position

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The workouts


pROFESSOR FitnESS

B. intermediate’s Mace Workout Perform each of the following movements for 3 sets of 15 reps taking 45sec rest between sets. Repeat to right and left side – where appropriate.

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How to perform:

✱ As beginner’s workout

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✱ Hold the Mace towards the end of the neck, resting it on one shoulder ✱ Swing the Mace across the body as if swinging a baseball bat ✱ Bring the Mace to rest on the opposite shoulder

How to perform:

✱ Stand with your feet shoulder-width apart

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3. Mace Turkish Get-Up

How to perform:

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✱ Lie face up on the floor ✱ Hold the Mace in one hand above the body in a spear-like position with its ball over your chest ✱ Pull your same side as the Mace leg in towards the body and place foot flat on floor ✱ Sit up and push up onto the opposite arm’s elbow ✱ Push up onto the hand (the Mace should remain vertical throughout the exercise) ✱ Lift the hips and sweep the opposite side to the Mace’s leg through (into a lunge position) ✱ Stand up straight ✱ Reverse the movement back to the start position


C. Advanced Mace Workout

Perform each of the following movements for 4 sets of 20 reps taking a 45sec rest between sets. Repeat to right and left side – where appropriate.

pROFESSOR FitnESS

1. Grave Digger How to perform:

✱ As beginner’s workout

3. Tiger’s Tail How to perform:

2. Advanced Mace Walkout How to perform:

✱ As intermediate workout, but start from a standing position

✱ Stand with your feet shoulder-width apart ✱ Grasp the Mace towards the end of the neck with arms extended and the Mace resting on the floor ✱ Dynamically rotate to take the Mace through a circle to the front of the body

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4. Mace Turkish Get-Up How to perform:

✱ As intermediate workout

Ben McDonald is one of the UK’s leading fitness experts, who designed and wrote Premier Training International’s groundbreaking Powerclub training course. Ben is a health, fitness and nutrition lecturer for health and fitness training provider Premier, he is a television presenter and has presented at various international conventions and has also written articles for numerous publications. Ben has a varied sporting background and is a personal trainer to an array of clients including elite athletes. www.benmcdonaldpt.co.uk

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Smart Moves Trainer

Out with the old

Don’t stick with the same old moves – shake up your workout to wake up your muscles and burn fat

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ant big biceps? Do biceps curls. Want a six-pack? Do crunches. This sort of advice has formed the basis of many training programmes – but it’s inadequate at best and plain wrong at worst. Exercises involving multiple muscles and multijoint movements, such as squats and chin-ups, are far better for increasing strength. Their other benefit is that they give you a cardio workout that will torch fat at the same time, helping you get the lean, defined look you crave. ‘Performing compound moves instead of isolation lifts produces far greater amounts of testosterone,’ says Ben McDonald of Premier Training International (premierglobal.co.uk). ‘This is hugely important for muscle growth. Moving your body as a unit also teaches you to be more co-ordinated, requiring our muscles to function better.’ The result is bigger, stronger muscles. Adjustments to the classic, familiar moves such as the flat bench press can also see rapid improvements by forcing the muscle fibres to grow to deal with the change. On this basis, try swapping typical gym moves with more effective alternatives to revolutionise your training.

Triceps

Biceps

Swap Biceps curls

Words Sam Rider Photography Tom Miles Model Toby Rowland@WAthletic

For Chin-ups With an underhand grip, lift your chin over the bar and slowly lower yourself until your arms are straight. McDonald says ‘This compound move works your arms and lats, allowing you to lift more weight and thus increasing testosterone production.’

Chest Swap Triceps kick-backs For Dips

Lower yourself until your elbows are at 90˚, then push back up. McDonald says ‘Just like the chin-up, this compound move will fire up your central nervous system. It does this much more effectively than isolation moves, resulting in greater strength and muscle growth.’

Swap Flat bench presses Ballistic Smith For machine presses

Press the bar away from your chest as explosively as possible. Release the bar at the top and catch it, then lower it. Make sure you have a spotter. McDonald says ‘The change in tempo coupled with the deceleration of the movement will force the muscles to adapt and grow stronger.’

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Trainer

Main Workout Smart Moves

Back

Shoulders

Swap Seated presses

For Standing alternating shoulder presses

Swap Lat pull-downs For Bent-over rows

Keep your core braced as you press a dumb-bell straight up from your shoulder, alternating arms. McDonald says ‘This brings more muscles into play to act as stabilisers and allows you to use twice as much effort, channelling all your strength into each lift.’

Legs

Pull the bar up with a straight back and squeeze your shoulder blades together at the top of the move. McDonald says ‘This will hit your mid-traps, lats and rhomboids to open up your shoulder girdle while testing your core strength.’

Abs

Swap Leg presses Swap Crunches

For

Squats

Bracing your core, lower until your thighs are parallel to the floor, then drive back up through your heels. McDonald says ‘Training your legs produces lots of testosterone, which Using your abs to control the movement, roll out slowly benefits the entire body, not just your lower as far as you can go, then carefully roll back in. limbs. Squatting is a highly functional McDonald says ‘Your abs have to aid in flexion of the spine and control For an energy-boosting smoothie, go this to mensfitness.co.uk/links/powerdrink movement that’s useful for everyday life.’ spine extension to stabilise the body throughout tough move.’

For Barbell rollouts

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power

Wrist Strength

IT'S ALL IN THE

WRISTS

Want Over the Top wrist strength like Sly Stallone? Follow these five club exercises for ultimate power [WORDS BEN mcdonald // MAIN PHOTO COURTESY OF WARNER BROS.] MA is all about controlling your opponent. Having strong wrists is paramount if you want to fast track yourself down the road to success. If you're faced with a 265lb behemoth with an urge to reign down hammer fists into your face, it saves you a lot of pain and stitches if you can control his wrists. Likewise, if you're trying to lock your

the mill

1 Start in order position in comfortable stance. Allow barrel of club

to fall towards mid-line, swinging across body to outside of opposite leg. Gripping club firmly, drive from opposite hip, pulling shoulder and club upwards into abduction with elbow extended. 2 Swing club like a pendulum until arm and club are just above shoulder height. 3 Drop same-side hip and shoulder whilst turning away from club, slightly, allowing club to fall behind shoulder. 4 Drive arm forward over shoulder back to start. Repeat in a rhythmic motion.

helicopter leverage press

1 Start with power club held in order position. 2 Press club both forwards and upwards (approximately 135째). 3 As club begins to

move let the head of club tip forward outside the arm and round in a circular motion. 4 Catch club with an extended arm. Allow club to tilt back to maintain 90 degrees with the angle of the arm. Hold the club firmly to resist any unwanted motion. Lower the arm back to the start position and repeat.

50

strength & conditioning

opponent into a kimura, you'll need to control their wrists. In a stand-up scenario, wrist strength is also essential for landing hard punches as it will ensure the wrist does not deviate or bend when landing, reducing power. Try these club training exercises to improve wrist strength, elbow stability, shoulder joint and shouldergirdle stability and mobility.

the swipe

1 Start swing by drawing club backwards and outside leg. 2 Drive hips back and into flexion, allowing club to swing back into a straight line with arm. 3 Drive through heels and snap hips into extension, arcing club forwards and upwards over shoulder. 4 Flex arm keeping elbow high, controlling club until it is vertical behind body, barrel pointing to ground. Pull club forwards over shoulder, extending elbow as it descends in preparation to begin backswing again. Maintain a neutral spine and keep shoulders set firmly. Repeat with rhythm.

barbarian club round the world

1 Start with power club in a double-hand grip (right hand on top) and feet shoulder-width. 2 Flex at shoulders bringing barrel of club across body and above left shoulder. 3 Continue moving back, elbows pointing upwards, moving club over left shoulder until it is vertical behind body to the left side, pointing down. 4 Rotate body, switching arm positions so club is drawn over to the right side. Quickly draw club over right shoulder, whipping it back into order position. Pause briefly, repeat with rhythm. Swivel at hips as required.


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