Favorite Exercises for Various Functions

[tman666]

Ok, I'm not sure where this will go, but I'm hoping to get sort of a "poll" on everyone's favorite exercises are for various functionality, the goal being to expose the more effective training movements and introduce ones that may be less known. I'll start with a few, but if people want to add other functions, please do so.

 

Posterior chain: Tie between Zercher Squats, Box Squats, and Romanian Deadlift

 

Explosiveness: Lumberjack squat w/ push press at the top + full calve extenion.

 

Speed: Sprints (preferably on a hill)

 

Upper Body Development: Weighted Dips and Close Grip Bent Over Row

 

General Physical Preparedness (GPP): Tie between Car Push and Tire Flip

 

 

What say ye?

[cuppa]

I like these movements the best, I feel like this conditions me to be fitter (increase my heartrate too). Most of these are done in high reps typically (like 20 - 100 reps in one workout):

 

- burpees

- push ups (do tons of them, almost 100 a day on average I think)

- 20' box jumps (feel like I get more explosive and fitter since I do this)

- Mountain Climbers (used to hate them with passion but find it very effective)

- Kettlebell/dumbbell swings (20 - 30 lbs for me)

[USMCHokie]

Good post...I'll stick with the categories that you've already laid out...

 

 

Posterior chain: Squats and deadlifts

 

Explosiveness: This is much too general to give a specific movement to...explosiveness can be attained in any exercise based on the following premise: explosiveness = maximum force (in most cases weight) + minimum time...

 

Speed: Sprints (preferably on a hill) (I agree with you on this one)

 

Upper Body Development: Easily pushups and pullups

 

General Physical Preparedness (GPP): Triathlon events (running, swimming, and cycling, with emphasis on running)

[tman666]

USMCHokie: I guess what I was getting at with explosiveness is this: there are certain movements that train the CNS to operate at a higher level of functionality. You are correct in asserting that force= mass x acceleration, but I'm sure you realize that the acceleration factor (and thus the amount of force one is able to produce) operates largely as a function of the CNS. It's the same reason why you can train curls or leg extensions as explosively as humanly possible, but you're still not going to be training the CNS much without large, compound, explosive movements. Movements such as the lumberjack squat I mentioned and a variety of others (such as Oly. lifts) are great for training the CNS to operate at a higher level.

 

I know you already know all of this stuff, so I apologize for preaching to the choir. Just felt I should explain what I meant.

[tman666]

- 20' box jumps (feel like I get more explosive and fitter since I do this)

 

I'm pretty sure that you need to call the people who record world records on that box jump!

 

I think if everyone did what you outlined above on a tri-weekly basis, we could probably get close to eliminating obesity in the U.S.

[GrayClouds]

I'm pretty sure that you need to call the people who record world records on that box jump!

 

I think if everyone did what you outlined above on a tri-weekly basis, we could probably get close to eliminating obesity in the U.S.

 

If they walked 45 min x 4 times and gave up one Double Chocolate Frappuchino a week it would probably do the job.

[tman666]

If they walked 45 min x 4 times and gave up one Double Chocolate Frappuchino a week it would probably do the job.

 

I'm always amazed at whenever I go to a Wal Mart, or any other large shopping center, all of the people driving around looking for the closest parking spaces to the building. Another fun one is watching the more portly ones pick out a bunch of low/non fat items and then pick up a case of full sugar Dr. Pepper.

 

God, I'm an a-hole.

[Rorschach]

I'm always amazed at whenever I go to a Wal Mart, or any other large shopping center, all of the people driving around looking for the closest parking spaces to the building. Another fun one is watching the more portly ones pick out a bunch of low/non fat items and then pick up a case of full sugar Dr. Pepper.

 

God, I'm an a-hole.

 

I agree with this, what always led to endless frustration for me, is seeing all those people who weighed 270 pounds, eating burger king, parking close to the building, and chugging soda like it was ambrosia. And I park as far away as I can, never turn down a good staircase for an elevator, dont eat junk food or drink soda, and yet I was the 300 pound one

[flc]

My routine consists of primarily road cycling with one day a week of weight work.

 

My cycling consists of 4 days, 1hr sessions doing tempo, medium intervals and sprint intervals. One day a week I ride 3+hrs or do a 2hr group ride. My annual mileage is around 5,200mi. I'm 52 and routinely ride with people 20 years younger than me.

 

So for me around 8hrs/week of intense cardio and an hour of weight work. I've been doing this routine for about 6yrs now prior to that I was primarily running 15mi a week or so since I was about 16yo.

[USMCHokie]

USMCHokie: I guess what I was getting at with explosiveness is this: there are certain movements that train the CNS to operate at a higher level of functionality. You are correct in asserting that force= mass x acceleration, but I'm sure you realize that the acceleration factor (and thus the amount of force one is able to produce) operates largely as a function of the CNS. It's the same reason why you can train curls or leg extensions as explosively as humanly possible, but you're still not going to be training the CNS much without large, compound, explosive movements. Movements such as the lumberjack squat I mentioned and a variety of others (such as Oly. lifts) are great for training the CNS to operate at a higher level.

 

I know you already know all of this stuff, so I apologize for preaching to the choir. Just felt I should explain what I meant.

 

 

Heh, not at all...I highly respect your views and the information you provide, and your explanation here is very insightful.

 

That being said, for explosiveness, I'd say the Hayden jump that I learned back in my young hockey days that I still do today...it's a modified jump squat...you begin in a full squatted position and jump as high as you possibly can, but you have to tuck your legs at the top (knees to chest), and then land softly back into the full squat position...and rebound right into the next jump...so there's no break between jumps...land, absorb slightly, and jump again...accessorize with a 50 lb weight vest...

[cuppa]

I'm pretty sure that you need to call the people who record world records on that box jump!

 

I think if everyone did what you outlined above on a tri-weekly basis, we could probably get close to eliminating obesity in the U.S.

 

....I made that post at 3 AM in the morning, jetlag and all. I mean 20" . I really think box jump really helps and quite easy for the ladies. Others can be pretty intimidating I think.

 

btw, what is "Lumberjack squat w/ push press at the top + full calve extension"?

 

jump as high as you possibly can, but you have to tuck your legs at the top (knees to chest), and then land softly back into the full squat position...and rebound right into the next jump...so there's no break between jumps...land, absorb slightly, and jump again...accessorize with a 50 lb weight vest...

 

...you two are so hardcore!. I think I will stick to my star jump and maybe once I get fitter, I try if I can get knees to chest.

[cuppa]

My routine consists of primarily road cycling with one day a week of weight work.

 

My cycling consists of 4 days, 1hr sessions doing tempo, medium intervals and sprint intervals. One day a week I ride 3+hrs or do a 2hr group ride. My annual mileage is around 5,200mi. I'm 52 and routinely ride with people 20 years younger than me.

 

So for me around 8hrs/week of intense cardio and an hour of weight work. I've been doing this routine for about 6yrs now prior to that I was primarily running 15mi a week or so since I was about 16yo.

 

Excellent post! I hope I can be like you since I only started Nov 2009. that's what I want too!! I want to be 52 and put majority 20 years olds to shame with my fitness . Or better, I want to be 80 and go back to visit Tibet and trek to Mt Everest base with the smug look in my face lol.

[tman666]

Lumberjack squat:

 

 

To add the push press, you start at the bottom position as shown in the video, squat up explosively, and at the top of the movement push the weight forward with your arms and calves. The push should be a seamless transition from the squat phase. Imagine that you're trying to flip a big log over on its end.

 

Here's an example of what I'm talking about:

 

 

Edited May 14, 2010 by tman666

[stepka]

Kegels. . . to keep me from peeing when I sneeze.