HFL’s WEIGHTLESS LEG WORKOUT:
Back in the 1980’s there was a fitness company called Health for Life. The company was started by Jerry Robinson who graduated from Stanford with a degree in Biomechanics. Health for Life or HFL as it came to be known; was a company ahead of it’s time. They produced many books and videos which applied current science to strength training and conditioning. Some of their most well know programs include the titles “Legendary Abs”, “Power Forearms” and “Synerstretch”.
I was always a fan of the HFL courses and still own every book they ever produced. Below is an excellent bodyweight leg training program which comes from one of the lesser known HFL titles, “The Weightless Workout”. I have used this program extensively both personally and with my clients. Give it a try, I am sure you will find it very effective.
1. One-Legged Squats @ 8-10 reps each leg
2. One-Legged Hamstring Bridges @ 8-10 reps each leg
3. Sustained Tension Side Leg Raises @ 8-10 reps each leg
4. Modified Russian Lunges @ 6-8 reps each leg
5. Running Stairs @ 10-20 Floors
The Basic introductory level is: one set each of the first three movements only.
Level (1) is: 2 sets of the first three movements and 1 set of the fourth.
Level (2) is: 4 sets of movement 1, 3 sets of movement 2, 2 sets of movement 3, 3 sets of movement 4, plus the stair running.
Each series should be done with no rest between exercises.
Stay on a level as long as it is challenging. You can do all the sets of one exercise and then move on to the next or do one leg all the way through the series before returning to do the other side.
Exercise descriptions:
1. ONE-LEGGED SQUATS: Stand perpendicular to a wall, about arms length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder height. Angle the foot farthest from the wall out ward 45 degrees. Bend the other leg (non-weight-bearing) back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat for desired number of reps, and then repeat with other leg.
2. ONE-LEGGED HAMSTRING BRIDGE: These are killers if you have never tried them look out! Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor (as if you just threw a knee). Pushing through your heel, flex your hamstrings to lift your body (imagine you are pulling your heel in to your butt but it doesn’t move so your hips lift up instead). Lower and repeat for desired number of reps. Repeat on other leg. You can control the resistance and the degree to which the Glutes contribute by changing the distance you place your heel relative to your buttocks. The greater the distance, the greater the stress on the hamstrings. The lesser the distance, the greater the Glutes contribute to the movement. For most, only the position with the legs almost fully extended will offer sufficient resistance to make the exercise effective.
3. SUSTAINED TENSION SIDE LEG RAISES: support your self by holding onto a fixed vertical pole. A fence post or lamp will do, as will the edge of an open door. Position your self, sideways to the pole. Angle the foot closest to the pole as if you were doing a classic side-kick. Raise your leg straight out to the side as high as it will go. Don’t worry if it won’t go up very high. Your foot should be parallel to the floor. You should be able to draw a straight line through your shoulder, hip, and ankle. If you bend forward at the waist, or twist over so you are facing down, rather then sideways, you decrease the stress on the target muscles. Slowly lower your leg from the raised position, but only by a foot or so. Then reverse direction and go back up. (Don’t bounce as you change direction.) Repeat up and down never touching your foot to the ground, for the desired number of reps. Repeat on other leg. Add ankle weights when it gets to easy in the standard version.
4. MODIFIED RUSSIAN LUNGES: Begin in lunge position, bent at the waist, with your weight over your toes of the front foot and your rear leg extended behind you, slightly to the outside. Your chest should nearly rest on your forward thigh. Slowly push yourself up about 6-8 inches; you should also travel slightly forward. Lift your rear foot off the ground as you push your self up. The angles at your hip and waist must not change during the exercise-in other words; your chest should remain in the same relation to your thigh throughout the movement. Lower and repeat for the desired number of reps. Repeat on the other leg. When done right these are felt in the Glutes a great deal. Tweak until you know you are hitting the right position.
5. RUNNING STAIRS: Try doing 10-20 one-story sprints, preferably two stairs at a time. Work up to that number slowly! Also be careful to keep one hand on the stair rail to catch yourself if you lose your balance. To limit the aerobic component run up and walk back down in between sprints. To increase resistance add a weighted vest or a backpack full of heavy books or sandbags.
This workout is excellent for soccer players or any athlete looking to maximize performance using no extra equipment. Give it a try and let me know what you think.
PAU for Now
TAKU
www.hybridfitness.tv
The 3X3 Routine: (The hardest nine sets you will ever do)
This style of workout has probably been around in one form or another for quite some time. I first heard about it when doing some research on the work of Matt Brzycki, Coordinator of Health Fitness, Strength and Conditioning at Princeton University. Along with his duties at Princeton, Brzycki is a prolific author whose many works are focused on safe, rational and efficient training methods.
A 3×3 Workout is basically a multiple-joint hip movement followed by a multiple-joint chest movement followed by a multiple-joint upper back movement and repeated two more times with as little rest between exercises as possible.
Sequence one: You should reach muscle failure at about 20 reps for the hip exercise, 12 for the chest exercise and 12 for the upper back exercise.
Sequence two: Repetition goals would be 15 for the hip exercise, 10 for the chest exercise and 10 for the upper back exercise.
Sequence Three: Repetition goals of 12 for the hip exercise, 8 for the chest exercise and 8 for the upper back exercise.
A typical exercise selection for a 3X3 workout might be:
1. Squat - Bench Press - Barbell Row
2. Leg Press - Dip - Chin
3. Deadlift - Standing Press - Pull-down (palms in)
When doing the 3X3 routine it’s critical that you perform every set to muscle failure. It’s also important that you move quickly between exercises with as little rest as possible. The length of the recovery between exercises will depend upon your present level of metabolic conditioning.
If done properly you should be able to finish an entire 3X3 workout in about 10-15 minutes. Doing these types of workouts gives you the total package: strength, endurance and mental toughness.
WARNING: these workouts are much harder then they may appear. Only attempt them if you have a great fitness base and are used to workouts with a high anaerobic output and minimal rest periods.
PAU for NOW
TAKU
www.hybridfitness.tv
For Brzycki’s Ideas on H.I.T., go here:
For a list of Brzycki’s books, go here:
www.HybridFitness.tv has launched!
It’s been a long time coming, but Hybridfitness.tv is finally live. If you haven’t already, please visit the site and see what’s available. We’ve put together hundreds of articles, audio clips and video presentations. We’ve also added a few other cool custom features. If you’re not on our mailing list, please sign into the box on the top/right of the page. We’ll send out free training info and programs and keep you informed of new things we’re working on. It’s 100% spam free - don’t worry.
One of these features can be found on the right-side navigation bar and it’s titled “Exercise Video Database”. This database contains nearly 500 videos which can be selected by exercises type, equipment type or zone of the body. You can select individual videos and see how a particular exercise is performed, then click for a detailed description of each exercise.
Additionally, you can create custom video playlists for yourself or others. Begin by selecting your desired videos, then arrange them in the order you want. You can add notes for repetition count, set count, time, etc., then export the playlist to a weblink or embed it directly in your own blog. We’re adding more videos to the library all the time and of course, we’ll be posting our own custom workouts on an ongoing basis. Trust me, you don’t want to miss out on this.
We’ve also got a new blog site established to take the place of this one. It’s still free, just new and improved. Please visit the new location at www.hybridfitness.tv/blog
Thanks for your continued support.
Keep training hard.
Jason
www.hybridfitness.tv
Coaches Corner: Conditioning
Six Factors for Assessing Activity or Sport:
As a conditioning specialist I must have the ability to adapt the programs I develop to a variety of training objectives and goals. This ability to adapt is required of me due to the broad array of clients and athletes I may encounter during any given period. It is important that I view all people individually and evaluate all training variables that relate to their program. To achieve this end I must consider the following six training variables when creating a comprehensive conditioning program:
1. Energy systems to be utilized.
2. Demands to be placed on each energy system.
3. Ways that each energy system will change according to competition or position.
4. Active movement to recovery ratios.
5. Sports specific demands of the activity and what is necessary for a comprehensive conditioning program.
6. The development of a periodic training plan designed to incorporate all training variables, adjusted as needed over time.
The above six factors are just a few of the things I take into consideration when developing a comprehensive conditioning program for the athletes I am working with.
Keep an eye out for more tips in the Coaches Corner series, coming soon.
Be sure to go to www.hybridfitness.tv and register your name and email address. We’ll keep you up-to-date on the Hybrid launch, as well as provide you with great training information ONLY available by email.
PAU for NOW
TAKU
www.hybridfitness.tv
How to execute the perfect REP
[digg=http://digg.com/health/How_to_execute_the_perfect_repetition]
Today I am talking about the most fundamental component of training there is, the rep. If you want to achieve maximum success from your training as well as enjoy continued progress over the long term then how you execute each rep is very important.
Below I will outline the rules I use when teaching people how to strength train properly.
Rep Rules
1. Raise the weight in a smooth and deliberate manner. Avoid sudden or jerky movements. Eliminate the use of any momentum.
2. Pause momentarily in the muscles fully-contracted position.
3. Slowly make the transition from raising the weight to lowering the weight. Do not suddenly drop the weight.
4. Emphasize the lowering of the weight. The muscles that raise the weight are the same muscles used to lower the weight.
5. Raise and lower the weight through the full range of motion* provided by each exercise. Always move through your maximum range of motion provided that you are in complete control of the weight at all times and you are pain free.
I recommend that you raise and lower the weight taking roughly 3-5 seconds in both the positive and negative phase. This means that each rep will take between 6-10 seconds to complete.
For absolute beginners or those coming back from a lay-off or recovering from injury I recommend starting with the slower speeds (5 seconds up, 5 seconds down). To assist beginners with their learning of these slower style repetitions I will often use a metronome. I set the metronome for a sixty beat count (one beat per second); this way they can easily match their movements to the cadence set by the metronome.
If you have never tried using slow controlled movement when lifting weights you may be in for a shock. First you may find you have to drop your poundage on many exercises as this low force method will increase the tension the muscles experience. Second be prepared for a serious case of the DOMS when training to failure in this style.
Remember how you execute each repetition is the most fudamental aspect of your strength training. Train smart, train safe and reap the rewards that strength training has to offer.
As a side note, there are other training methods, such as Olympic weight lifting and kettlebell training, that specifically require fast, explosive repetitions. We’re not discounting those methods in the slightest. In fact, we personally train this way quite often when using strength implements to enhance metabolic conditoning.
*There are times when breaking the range of motion into segments can be an effective way to enhance muscle recruitment and increase intensity. For more on this methodology check out Zone Training
PAU for NOW
TAKU
www.hybridfitness.tv
A Must-Try Lunge Variation! (w/video)
[digg=http://digg.com/health/Must_Try_Lunge_variation_for_leg_strength]
Lunges have been a training staple forever. Front lunges, back lunges, lateral lunges, reaching lunges, transverse lunges and many, many more….all of which have their purpose and, when done correctly, can be incredibly beneficial to overall leg strength and endurance.
Here’s a variation you may not have tried, but is very challenging. It’s essentially a combination of a forward reaching lunge and walking lunge. The key is to take a large step and lean the body forward as you bend the forward leg. Touch the fingertips to the floor, then press off the lead leg and transfer immediately to the same lunge with the opposite leg. As you lunge, keep the back leg mostly straight, with a slight bend at the knee. All of this results in a greater range of motion as compared to a regular walking lunge. You’ll understand when you try a couple sets.
A couple points to consider are:
- Keep looking forward as you lunge, limiting the “hunching” or rounding of the upper back
- Keep the motion constant - try not to pause between steps
- Make sure the power from each step comes only from the lead leg
For added intensity, hold a medicine ball or dumbbells in your hands and “reach” with them as you normally would with just the hands. A weight vest is also great for upping the intensity.
Start with about 30 steps and see how it feels. If you’re confined to a limited space, walk the perimeter or do laps, making sure not to pause when you switch directions. After the the first round of 30, pause for about 20 seconds and begin a second round. If you’re just too damn strong, add some extra resistance and try again. Trust me, there’s a big difference between these lunges and your average walking lunge.
If you don’t notice a difference, watch the video again and make sure you’re doing the same motion. Instead of using that mirror to pose in front of, use it to check your form. 
Good luck and train hard!
Jason K.
www.hybridfitness.tv
[youtube=http://www.youtube.com/watch?v=QnNyuoar0og&hl=en]
Another H.I.I.T Success Story
[digg=http://digg.com/health/High_Intensity_Interval_Training_3]
As many of you probably know, at Hybrid Fitness, we’re BIG proponents of High Intensity Interval Training (or H.I.I.T). Taku and I have integrated HIIT successfully into the programs of countless individuals of varying backgrounds and athletic abilities. I’ve personally used HIIT to train for a marathon. Honestly, every training session was focussed around short, maximal-effort intervals which had enormous carry-over into my general conditioning and a profoundly positive impact on my VO2 Max. More on that later.
Most recently, I’ve been working with a client who wants to get lean and back into her college shape. She has 2 kids (both very young) and a demanding, high-stress job in the tech industry. Needless to say, she has many factors in her life and schedule that preclude her from really taking the time she needs to get to the gym on a regular basis. She wants to get in better shape and wants to run, but the problem is, she HATES RUNNING. She has a mental block that prevents her from really turning on the effort and I’ve explained many times that a slow jog for a few blocks will never make any sizeable impact on her conditioning or aesthetic goals.
Not a problem.
I introduced her to HIIT about two weeks ago and I made her a promise. If she sticks with the HIIT training, she’ll see a difference in her body composition in a few week and an increase in her conditioning almost immediately. We literally have 3 HIIT sessions completed at this point and she called me yesterday to say she went running over the weekend (on her own) and noticed a profound increase in her running ability. Mentally and physically, she’s noticed a difference and that’s with only 3 HIIT sessions under her belt. To clarify, this is not someone who’s just started working out, either. She has a lifelong athletic history, though she’s never chosen to push herself or had someone push her.
I could write all day about the benefits of HIIT, but suffice it to say, it’s working wonders for my client and it can work wonders for most anyone. This includes competitive athletes. Honestly, entirely too much emphasis is put on LSD or Long Slow Duration training. Athletes of most any sport and certainly the average person looking to get in shape or better shape will benefit from incorporating some type of HIIT training into your program.
Look through some of our past postings for additional HIIT articles and audio clips.
Post your thoughts, HIIT success stories or questions to the comments section and we’ll address them directly.
Keep training hard!
Jason K.
www.hybridfitness.tv
Variety
One of the things I do with my personal training as well as that of the athletes and clients I train is do my best to never repeat a workout exactly. Now, for total beginners I will usually have them work on a program that remains relatively constant with regards to exercise selection and order, TUT* etc. I do this because I want them to focus on learning proper breathing and specific exercise technique, as well as gaining the ability to work hard and challenge them selves. During the initial stages of training I also want to build a solid foundation of strength and flexibility throughout the entire body while targeting any imbalances that may exist. Once I am confident that they have learned good solid technique on the basic exercises as well as how to work hard and stay focused (This usually takes between 3 - 6 months) I will then begin to incorporate more and more variety into their training program. Eventually they will reach a point where they will go months and months without ever doing the exact same workout.
As I have written about in many of my articles and talked about in different pod-casts we need to take into account individual genetic limitations and abilities, needs, goals, and preferences as well as environmental influences when we design specific training programs. The truth is that our bodies are in a constant state of flux. Outside of the afore mentioned specific genetic limitations and abilities the other factors above may change on a daily, weekly or monthly basis. Also, as we progress and mature in our training our bodies grow more and more accustomed to the different stimulus they encounter. What once was novel and new now becomes second nature. If we do not change things around in our training, we can not expect to create a need for the body to react, adapt and change in the results it produces. Stated another way we can’t continue to do the same thing over and over again and expect to get a new and different result.
So remember if you are a beginner to exercise it is a good idea to take the time to build a strong foundation of proper breathing and specific technique as well as correct any major strength or flexibility issues that may exist. Once you are confident that you have done this (usually 3 - 6 months for most) then you should begin to incorporate more and more variety into your training. For the absolute best results from both your fitness and nutrition programs, take a little time to track your progress from week to week and month to month. Just a few minutes of writing things down each day will go a long way to helping you get the most out of what your doing. For more ideas about ways to incorporate variety into your training check out my article Variety: The Spice of Life at www.hybridfitness.tv
PAU for NOW
Also, check out a great article by Brian Johnston, one of the Hybrid Fitness advisory members. The article is called Muscle Hypertrophy: The Role of Adaptation & Variation. Read it here.
TAKU
* TUT = Time Under Tension
Exercise of the Week: Ring Training
Yes, I know that “Ring Training” isn’t exactly an exercise by itself. Instead, treat this as a “Modality of the Week”. If you get a chance to train on rings or something similar, don’t pass it up. Here’s why:
The other day we were doing some video capture for the web-site and blog. Jason tracked me down and said he wanted to do a series on Ring Training. (It’s basically bodyweight training on Olympic rings.) I said okay, let’s do it. Now as many of you probably know by now I am a strong proponent of changing up ones training on a regular basis. The truth is I incorporate body-weight work quite a bit into my training plan. I also regularly use a tool called the TRX designed by a company called Fitness anywhere. The TRX is a system of straps and handles which allows you to do a wide variety of exercises using your body weight in a less stable environment.
I figured that the Rings would be pretty similar to using the TRX, but I was dead wrong. Jason had a list of exercises for me to do so we set up the rings and just started banging them out. To my surprise the ring movements were quite a bit more challenging then I expected. We finished all of the movements on the list and I thought to myself this is going to take the place of my scheduled workout today. Although I only performed a few repetitions of each movement I felt like my entire body had worked multiple sets to failure. Well the next day we were off to Stockton to record some podcasts with Mike Suyematsu our director of Self-Defense and Personal Safety Training. As I sat in the car I became acutely aware of a deep soreness throughout my entire upper body especially in my chest, shoulders and abs. I stopped short of cursing Jason out, but realized how different and effective training with rings can be. We’ll post footage of the exercises on our website at www.hybridfitness.tv.
In the meantime, here are a few great ones to get started with. The cool thing is you can adjust any of these exercises to your strength level, simply by modifying your position relative to the ground. The more horizontal your body, the more challenging they’ll be. The more vertical, the easier they become.
Ring Pushups:
Here, Liam performs the ring pushup with his feet elevated, increasing the intensity of the exercise. These work the chest, shoulders and arms very effectively.
-
Ring Rows:
Ring rows are deceivingly challenging back exercise. Be sure to bring your body all the way up to the rings. Pause briefly, then control your decent back to the start position.
- 
Ring “Tent” Pushup:
Tent pushups work the shoulders very effectively, especially since you’re forced to stabilize your body through the entore range of motion. You’ll need to set the rings low and possibly stand on a small surface (as shown). Think of these as an inverted shoulder press.
- 
Ring Hanging Knee Raise:
This is an outstanding abdominal exercise. Keep the knees bent and hamstrings contracted. This forces the quads to fully relax, making the abs the only major mover in this exercise. As you pull the knees up, try to roll the hips up, resulting in a maximal contraction. Come down slow and begin again.
- 
Pau for now.
Taku
www.hybridfitness.tv
