Strength Workouts

Welcome to the strength workouts section. Strength is what we consider a primary component of fitness. What this means is that in order to be efficient in any physical undertaking you must possess strength. This applies no matter what it is you are aiming to achieve. Strength workouts should be incorporated into programmes for everyone from rugby players to marathon runners.

Please note that these are simply workouts, not full programs. These workouts are not intended to be followed in the order they appear in this section. The workouts should be organised into a program appropriately.

Check out one of my favourite strength training resources, gymnastics rings for home use. They can be set up anywhere so you can build the body of a gymnast. Click here.

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The Workouts

(Continuously updated)

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STRENGTH PYRAMID

Choose a weight that you could perform 20 reps with and complete the following workout without resting between sets...

Push-ups x 2

Bent-over rows x 2

Overhead press x 2

Pull-ups x 2

Continue adding two reps each set until you can't add any more.

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Walking lunges (heavy) x 20

Weighted push-ups (heavy) x 5

Deadlift for 3-2-1 reps

Upright row for 3-2-1 reps

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The following is a dumbell complex. Perform all exercises without putting the dumbells down throughout...

Squats x 10

Lunges x 10 (each side)

Thrusters x 10

Bent-over rows x 10

Push-ups x 10 (hands still holding dumbells)

Overhead press x 10

Dumbell burpees x 10

Push-press x 10

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Overhead squat for 9-5-3-1 reps

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Deadlift for 1-1-1-1-1 reps

Power-clean for 1-1-1-1-1 reps

Bulgarian split squat (barbell) for 1-1-1-1-1 reps

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Turkish get-up x 10 each side

Use a barbell if you can. If not just use a dumbell or kettlebell

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Heavy thrusters for 5-3-1-1-1-1-1 reps

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Bulgarian split squat for 5-5-5 reps

Clean and jerk for 5-5-5 reps

Single leg deadlift x 5-5-5 reps

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Single leg squats (pistols) 5 x 5

Single arm push-ups 5 x 5

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Walking lunge x 50 metres

Bent over row 3 sets of each without rest; wide overhand grip, narrow underhand grip

Power clean x 1 into front squat x 3, repeat three times

Push-ups x max x 2 sets

Strict overhead press until failure, continue with push press without rest until failure x 2 sets

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The following workout could come under several categories such as strength, power, general physical preparedness or power-endurance. I have chosen to include it in the strength workouts section. This will help anyone build functional strength and conditioning. You may find that this sort of workout is common among strongman competitors.

Load a bar with a weight you could perform about 10-12 deadlifts with.

Place the bar at the start of a 20 metre stretch (preferably grass). Now grab the bar and perform a deadlift. At the top of the lift step forward two steps. Place the bar down then jump as high as you can over the bar, then immediately backwards over the bar.

Repeat this until you have gone up and back twice (four total lengths).

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Back squat for 5-5-5-5-5 reps.

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For this workout you will need to set up rings. You can purchase these from the link at the start of this section.

Dumbell flys superset with ring push-ups.

Perform this three times using a weight for the fly that you estimate you can do 8 - 10 reps with. Perform each set to absolute muscular failure.

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Maximum pull-ups/chin-ups with...

20kg added weight, 15kg, 10kg, 5kg, bodyweight strict, bodyweight kipping, jumping pull-ups. Repeat the whole thing for a total of three rounds.

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For this workout I feel it necessary to explain that yes it is functional in nature, as much as it seems like a bodybuilder's routine. It contains some isolation movements that many might consider non-functional. Isolation movements are useful from time to time in order to help condition supporting muscles to a greater degree than they would normally get.

Perform a one repetition underhand chin-up as slow as possible. Aim for 30-60 up and the same on the way down.

Then...

Immediately perform a set of heavy barbell curls to failure. When you reach failure use a spotter or a cheat to complete a further 4 - 5 "negatives" (lowering only reps).

Short Rest. Then...

Perform a one repetition super slow parallel bar dip in the same fashion as the chin-up.

Then...

Immediately perform a set of maximum push-ups with hands about four inches apart.

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Overhead press for 8-8-8-8 reps.

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