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[Mike Gillette]

Hey all you calisthenics fanatics, go lift something heavy!

[Crafty]

http://www.youtube.com/watch?v=FpojE4y7VAM 

Bet you could lift that mike

[grlaun]

Hey all you calisthenics fanatics, go lift something heavy!

My thoughts exactly - heavy is FUN!

[VicMackey]

Hey all you calisthenics fanatics, go lift something heavy!

I don't just rely on calisthenics alone. It's just one of the programs in my fitness routine. At home, my weight training gear consist of a 100-lb. grappling dummy, a set of 40-lb. kettlebell weights (forget the dumbells, they are more fun), a 40-lb. cementbag, and a 10-lb. sledgehammer that I use to pound a sand-filled dufflebag for 30 min. At the base gym, I use barbells w/ cast iron weights and I concentrate on explosive lifts, not those fancy exercises used in bodybuilding. Now that's what I call weight training, hardcore and old school. Again I don't lift to bodybuild or set personal weightlifting records, I do it only to become explosive in my movements as well as to develop my grip and functional strength.

[VicMackey]

That's from Mark Hatmaker's Gladiator Conditioning- good solid program!

Joe

I had one of my 220 lb. bodybuilder buddies try this with me while on deployment bragging that it's nothing compared to weights. Guess what, he puked and almost passed out once we hit the divebombers. Me and my training partner had to help him to a chair afterwards. And, this wasn't even the max reps that I mentioned here. Here is the intermediate level # of reps that I did until I maxed out on the "8 to Hate":

1. hindu squats=100 reps
2. divebomber pushups=50 reps
3. neck bridges, forward and backward=25 reps each followed by 1 min. hold
4. 10 variations of gladiator crunches=10 reps each
5. 4 variations of pullups from a deadhang=10 reps w/ 10 sec. rest between variations
6. forward hand grip squeezes=50 reps followed by 1-min. squeeze
7. reverse hand grip squeezes=50 reps followed by 1-min. squeeze
8. jump squats=100 reps

*Also note that if I only do this amount of reps, I also add 1 nonstop circuit on the 40 lb. cementbag lifting routine from Mark Hatmaker's Gladiator Conditioning Program, which consisted of 12 cementbag exercises, 12 reps each, and no rest in between. And I do the cementbag workout right after I am done with the "8 to Hate" or kettlebell workout as I am already exhausted prior to this.
The exercises here are not going to make you look like a bodybuilder nor are they going to make you lift mountains or make you a champion of calisthenics. But they do develop the mental tougness as well as the physical attributes of anaerobic endurance, functional strength, and flexibility needed for MMA, grappling, or combatives/RBSD training.
Later on, I will give everyone an outline of the cementbag workout and "Grapplers Dozen" total body cool-down/stretching segment that are also part of Mark Hatmaker's Gladiator Conditioning Program. All old school hard training, no hype.

[VicMackey]

1. bridge press (bench press while keeping steady in a back neck bridge postion)
2. hack squats (hold both sides of the bag between your legs while doing this)
3. triceps extension
4. squats (bag is across your chest with your arms across it)
5. upright rows
6. back squats (bag is held across your lower back with your arms across it)
7. jump squats (bag is in same position like in the squats)
8. bent over rows
9. calf raises (bag held in the same position as the squats)
10. military press
11. behind the neck press
12. bicep curls

Note: I usually do 1 circuit of this after being exhausted from the "8 to Hate" and kettlebell workouts. You can also do the sandbag as a separate workout itself but you have to do as many circuits as you can until to the point of exhaustion. With the exception of the jump squat, squat, and the calf raises, the bag is always held at the sides to make the grip even more of a challenge while you lift the sandbag.

You can increase the weight as you go by. But you start out at the starting weight  depending on your weight class:
25 lbs.=lightweight
35 lbs.=middleweight (I do 40 lbs., not a bad starting weight at this weight class for me.)
45 lbs.=heavyweight

[VicMackey]

-foot stretch (hands and feet on floor)
-calf stretch (hands and feet on floor)
-hamstring stretch (similar to a hurdler's stretch)
-groin stretch (legs spread open and knees straight while in a straddle position)
-quadriceps stretch (you lie down on your buttocks and stretch both quads at the same time)
-spinal twist (cross your feet while you turn each side and place the outside part of your arm against the outside of your leg/switch to the other side and do the same thing)
-split plough (lay on your neck and place your knees above your head until your feet touches the floor)
-tucked plough (same thing as the split plough except your feet are together rather than far apart)
-cat stretch (stomach and arms parallel to the floor while butt is in the air)
-chest stretch (arms folded on a chair or table as you tuck your head under it for a stretch)
-shoulder stretch (your butt and your feet on the floor while sitting as you stretch your arms further back)
-triceps stretch with hands clasped together behind your back (if unable to, you can use a stick or towel to assist this if you have short arms like I do)

Note: You must hold 10 or 20 sec. for each stretch to get the benefit of it. Again, we do not stretch or warm up prior to the kettlebell, cementbag, or "8 to Hate" workouts. We only stretch afterwards to cool down.
 

[VicMackey]

1. one-arm bottom up clean=hang position (30 sec. per arm) or two arm " (1 min.)
2. one-arm swing (30 sec. per arm) or two-arm swing (1 min.)
3. one-arm clean (30 sec. per arm) or two-arm clean (1 min.)
4. one-arm clean and press (30 sec. per arm) or two-arm " (1 min.)
5. one-arm squat (30 sec. per arm) or two-arm squat (1 min.)
6. one-arm high pull (30 sec. per arm)
7. one-arm snatch (30 sec. per arm)
8. Turkish get-up (1 min. per arm/each side)
9. windmill (30 sec. per arm/side)
10. woodchop (30 sec. per side)
11. figure eight w/ hold (1 min.)
12. double kettlebell military press (1 min.) or alternating kettlebell military press (1 min.)
13. alternating kettlebell floor press (1 min.)
14. single kettlebell floor press (1 min.) or double kettlebell floor press (1 min.)
15. single-arm kettlebell row (30 sec. per arm)
16. alternating kettlebell row (1 min.) or double kettlebell row (1 min.)

Note:30 sec. rest in between kettlebell exercises. I also do both forward and backward
        neck bridges, 60 reps each. Most of the time, I also do 1 circuit of the Cement Bag
        Workout and then do the "Grappler's Dozen" stretching afterwards.

[VicMackey]

Hey all you calisthenics fanatics, go lift something heavy!

Barbell Workouts w/ Moderately Heavy Weights (30 sec. rest between sets):
1. standing reverse barbell curls ( 4 sets of 15 reps)
2. lying triceps press (")
3. flat bench press (")
4. standing barbell rows (")
5. clean and snatch (4 sets of 8 reps)
6. clean and jerk (")
7. barbell cleans (")
8. weight plate grips (1 min. isometric hold)
9. neck rows using neck apparatus attached to a weight plate (4 sets of 15 reps)
10. standing military press (")
11. squats (")
12. deadlifts (")

Note: I also do a 1 min. stretch for that particular muscle group that is being exercised after each exercise.

[arnold]

Dawg,
I figured you should know this, but just to enlighten you... the back of your hunting jacket has a "game pouch" you can fill that with you weights and solve your problem. Now take the money you just saved and buy some Saint Arnold Beer. You're welcome!

[VicMackey]

I don't know what you mean by that but I already have the equipment at home. And the only equipment that I use the gym for are the barbells. And, using the military gym is free. Maybe I can buy you a beer after all  . I don't know why you are mentioning a hunting jacket as I never owned one. Again, this is just to let Mr. Gilette (enjoyed his articles too) know that I also lift different kinds of weights. Not just do calisthenics.

[Mike Gillette]

Nice Vic, lots of varied stimulus and plenty of uni-lateral work. Keep up the good work!

[Dawg]

Dawg,
I figured you should know this, but just to enlighten you... the back of your hunting jacket has a "game pouch" you can fill that with you weights and solve your problem. Now take the money you just saved and buy some Saint Arnold Beer. You're welcome!

Great idea!

I still haven't been able to find Saint Arnold Beer anywhere. I am overdue for some hunting; I've been spending my weekends trying to get in on the early Fall pompano run in the Gulf. So, between training and fishing with my Dad, I haven't done any hunting. Maybe I can get Tank to let me tag along with him sometime.

Vic,
Great workout routines! Makes me tired just reading them, much less doing them. Keep up the good work!

[VicMackey]

No problem guys. I get carried away sometimes.

[VicMackey]

Just to let you guys know that I finally did achieved the goal of 100 divebomber pushups while I did the "8 to Hate" this morning. What a relief!!! Probably going to feel it in the morning.