RichRuff Training Exercise of the Week: DB Complex

Continuing with the complex theme, this is one I borrowed from the book, Cardio Strength Training. It's a dumbbell complex consisting of four exercises: snatches, push presses, push up/row combos and burpees.

My Top Five....

....ways to get an ab workout without doing an ab workout.

1. Place a weight overhead. Perform lunge variations with a dumbbell or barbell extended up overhead. Or if you're cleared for overhead pressing, perform some dumbbell or barbell overhead presses.
2. Work your push ups. Push ups are basically a dynamic plank. Planks are where core training should start. Single leg push ups or suspended push ups are two variations that require more core stability.
3. Do some uni-lateral training. Single arm rows or presses and single leg exercises such as split squats, Val slide reverse lunges, and single leg Romanian deadlifts all require a good amount of core stability.
4. Load one side. When using dumbbells, such as in a step up or deadlift, use one dumbbell rather than two. This uneven loading will again require more core stability. Suitcase deadlifts, farmers walks, and single arm dumbbell step ups are some examples.
5. Pull up rather than down. Get off the pulldown machine and focus more on pull ups. Working on a machine requires little to no core stability. If you can't do a pull up, use a Superband or a partner for some help. Personally, my abs are always sorest after a high rep pull up day.

RichRuff Training Exercise of the Week: Uni-Lateral Kettlebell Complex

Over the last six weeks I've been playing around with some different complexes or conditioning routines in the hopes of bringing up my own conditioning level. They'd also be pretty effective for fat loss, if I didn't enjoy some late night pizza and a couple of Guinness's on the weekend.

As I've said, I've been employing these routines at the end of a workout. Or on days where I may be pressed for time, I'll use one of these routines to get a quick, yet effective workout in. They also break up the monotony of just lifting or plodding away on the treadmill.

Last week, it was a body weight routine I ran through where exercises were done for time. Here is a uni-lateral kettlebell routine that can be done for reps or time. Here I choose to use reps. Ten reps of each exercise on one side and immediately going to the other side for the same three exercises. Once that side is complete, rest for two minutes and repeat for another 2-4 rounds. From week to week, progression is going to me made by one of three ways: 1)adding a rep per exercise 2)adding a round 3)shortening the rest period between rounds










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Another Nutrition Tip from Dr. John Berardi

Tip #24

Cook Once, Eat Twice

by Dr. John Berardi

To insure that you eat a healthy lunch during your busy work or school day, double-cook dinner each night. Simply cook a double-portion of each dinner meal and eat the second half of dinner for lunch the next day. This is, of course, assuming your dinner meals are complete and contain a complement of protein, carbs, fats, and fruits and veggies.

SEE ALSO:This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

RichRuff Training Exercise of the Week: Bodyweight Tabata Intervals

What is a Tabata? Basically a Tabata is four minutes of heart pounding, muscle seizing interval training. The standard Tabata based interval is 20 seconds of all out work followed by 10 seconds of rest. This interval would then be repeated eight times for a total of four minutes of work. That's one Tabata. If you want to add another Tabata in, rest for two minutes after your first one and then add another one in.

What makes Tabata intervals more difficult than other forms of interval training is the negative work to rest ratio. With traditional interval training your rest period will usually be anywhere form 2-4 times longer than your work period. Here, it's the other way around. Your work period is twice as long as your rest period.

In the following video I demonstrate a simple bodyweight Tabata that can be done anywhere. No equipment needed. Just the desire to work.

A Sneak Peek

I want to start giving you an idea of how I structure a workout or program for a client. Believe it or not, it is actually thought through. Sometimes I have to adapt on the fly because a certain piece of equipment or space is being used. But for the most part everything else is thought of in advance.

This is a workout I went through a client today who I just started with a couple of weeks. To give you an indication of what type of shape she's in, I almost paralyzed her with a couple sets of body weight squats. So there's some work to be done here. For her, it's just about keeping it simple and getting her moving. And just adding a rep or two or moving the weight up up 2.5-5lbs is going to be a big deal for her.


Dynamic Flexibility
Knee Hugs, 1x8
Cradle Walk, 1x8
Wall March Iso Holds, 1x5
Ankle Rocks, 1x8
Scapular Wall Slides (facing wall), 1x8
Standing Blackburns, 1x8

Core Stability
Standing Palloff Holds, 4x10 sec. hold each side

Strength
*All exercises done in a tri-set fashion
A1) Standing High Pulley X-Row, 3x12-15
A2) Step Up, 3x12
A3) Supine Hip Extension, 3x5 (5sec. hold w/each)

B1) DB Incline Press, 3x12
B2) Swiss Ball Hip Extension, 3x15
B3) Prone Y's, 3x10

C1) DB Triceps Extension, 3x12
C2) Cable External Shoulder Rotation, 3x10
C3) Upper Trap Stretch, 2x20 sec. each side

Total Workout time: 45 minutes

Thoughts on a Thursday

• This is mainly directed at the guys. Just because it's an upper body workout doesn't mean you have to bench press. I know some guys who have never done a chest or upper body workout without ever bench pressing. And I also know a lot of guys who are always complaining about how their shoulders are always screwed up. Bench pressing isn't bad, but doing it for years on end without any variation is. Yes, there are other upper body pressing options: incline press, barbell floor press, dumbbells bench press variations t0 name a few. You might even want to think about skipping on some pressing work for aawhile and focus more on exercises such as chin ups and rows.
• Number of people I see who foam roll routinely: very few. Number of people who I see doing some active flexibility work prior to a strength workout: very few . Number of people who I see that have flexibility or mobility issues: a lot.
• Focus on eating good foods and the calorie counting will take care of itself. Good foods tend to be less calorically dense and have a higher satiety index.
• In the past, I've talked about balancing out your training program. For example, you should perform an equal amount of pulling work as you do pressing work. But looking at it gain, I believe most people have a need for some imbalanced type of work because of the imbalances they've built up. More pulling work than pressing work. More posterior chain work than quad dominant work. Imbalanced training, but imbalanced the right way.
• I wish could tell a new client when they're going to start seeing results in regards to body composition or weight loss. But the truth is that I have no idea. I really have control over one variable that is going to determine their success, their workouts. And the only workouts I have control over are the one's they're doing with me.
• When I first saw ropes being used as a training tool, I was a bit skeptical. To me it looked a bit foolish. But after witnessing their rising popularity, I decided to go ahead and pick one up. Wasn't sure whether to get one that was 1.5 inch in diameter or the 2 inch one. Boy, I'm glad I got the 1.5inch. 20 or 30 seconds of fast paced work has never felt so long. And the best part is the exercises and patterns that can be done are really endless. I'll trade the foolish looks for their effectiveness. Plus, I think we've lost some of the fun in our training programs. Look for different rope workouts in upcoming Exercise of the Week posts.

Have a great weekend!!

RichRuff Training Exercise of the Week: Accentuated Eccentric Val Slide Leg Curl

Working what is referred to as the negative or eccentric portion of any exercise is a great way to build up strength that will carry over to the concentric part of any exercise. I'll use this type of training when someone does not have sufficient strength in order to execute the concentric portion of the exercise. I've used it successfully with clients who are not able to do a chin up or push up.

Here, I'm using this with the Valslide Leg Curl. I've found that this is another exercise that people have a hard time jumping right into and executing. So, I'd work in two phases for this exercise. For a period of a couple weeks we'd just work the eccentric portion and build that strength up. Again, getting stronger eccentrically is going to carry over to getting stronger concentrically.

Start the exercise with your feet resting on the Valslides and knees in a bent position. From here, extend your hips up by pressing your heels into the floor. Once your hips are up, slowly slide you're feet away from your glutes, not letting your glutes touch the floor until your legs are fully extended. Work at a count of any where from 5-10 seconds on this phase. Bring the slides back in with your hips down on the floor and repeat for the prescribed number of reps

Another Nutrition Tip from Dr. John Berardi

Omega 3 Snacks
by Dr. John Berardi

Once you're splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you're arteries will be jumping for joy and they'll have less body fat around them to impede their jump height.

While most of you probably already know that the omega 6: omega 3 balance is critical, I'm sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?

How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.

SEE ALSO:
This tip is sponsored by Precision Nutrition- my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.