Do women need special exercises different from what men use? Some trainers, magazines, and programs often recommend “special” exercise for women. What’s the truth?
My latest article in Police Magazine (June 2013 Vol 37 #6)
By adopting more functional training, tactical law enforcement units can improve their effectiveness and extend the longevity of their operators.
In recent years, there has been a paradigm shift in how the tactical community approaches its fitness training. The majority of this change has come from the individual operators looking to improve their general physical preparedness for the job via an emphasis on more functional training.
Functional fitness is all the rage these days in the civilian gyms, and it has recently found some acceptance by various branches of the military as well as law enforcement. Everyone and his mother has jumped on the functional fitness or “functional training” bandwagon, and that’s not necessarily a bad thing.
When at the Arnold Classic, I’m always on the lookout for something new and interesting for training equipment, and this year didn’t disappoint. People can get a taste of what I got to see in my recent vid from from 2013 Arnold Classic. On the Expo floor, I saw The Kettle Clamp, which grabbed my attention and I investigated. Glad I did! The Kettle Clamp allows you to convert any dumbbell into a Kettlebell, but there’s FAR more that can be done with The Kettle Clamp.
To be honest, I’m not a big kettlebell person. Although I do use them semi regular, they are not a central part of my exercise programs. I could see however The Kettle Clamp would not only allow me to convert the dumbbells I have in my home gym into KBs, there was plenty of other benefits to having a pair of Kettle Clamps in my tool box. Here’s a recent workout I did using The Kettle Clamp:
In this workout, I do a GPP/conditioning workout in two blocks:
Pull ups and farmers walks
KB swings, grappler press, dead lifts using Fat Gripz
I took no time between exercises and tried to take less than a minute between rotations.
More info on The Kettle Clamp go HERE
I’ve written several articles for The BrinkZone on weight training, fat loss, fitness modeling, bodybuilding programs, and various of motivational articles. The articles were meant to inspire and motivate both men and women to embrace the fitness lifestyle, and maintain the healthiest, leanest, strongest body possible no matter what age or excuse. And speaking of (good) excuses, stay-at-home, post-partum, and working moms are among one segment of the population that can benefit the most from simple, basic knowledge of weight training and fat loss advice that can help get them lean, strong, and healthy.
That’s why I’ve produced a book and DVD that addresses the many challenges that moms of all strides face when trying to achieve fat loss, and can help inspire you to lose that baby weight for good. It’s a great program that’s simple and effective. Perhaps you’re a new mom or maybe a mommy of two or more, and you’re ready to drop a few pounds, and get back in your pre-pregnancy clothes. Or maybe you just want to get in the best shape of your life. This program is for you.
Versatility of the Slayer Barbell
In my prior post and video with the Slayer Barbell I focused on arm training, the “bread and butter” of this bar. However, as this latest video shows, it’s a very versatile piece of equipment for home or commercial gym use. This whole body program I did with figure competitor and model Kelly Anne DeCollibus shows this to be an effective piece of equipment that has a very small foot print. A workout like this can be done in minimum space and easily finished in under and hour depending on the pace you keep and number off sets of each exercise you perform. It’s going to hit all major muscle groups and allow for a wide variety of workouts.
One can do it as circuits, complexes, or straight sets, depending on goals. Beginners might do one set of each exercise 2-3 times per week, while more advanced trainers might do 3 sets per exercise while increasing the weight, and or reps, as they progress. One could also do the lower body workout one day, followed the the upper body portion the next day, then take a day off. Just a few possibilities on how to construct a program using the Slayer. Obviously it would change if there was additional equipment involved, etc.
If you’re looking for a piece of equipment that allows whole body training for conditioning, metabolic work, ‘burning’ calories, and general fitness, that takes up minimal space, the Slayer Barbell would be on my short list. If I was looking to build a highly effective home gym for around 1k, a Slayer Barbell with stand, TRX suspension Trainer, set of sand bags from Ultimate Sandbag, a balance ball, and perhaps a kettle bell or two, would cover it well for overall fitness, conditioning, “functional” training, metabolic work, etc.
No, it’s not a set up design for say bodybuilders or power lifters per se. That’s pretty much my home set up BTW when I can’t get to the gym and the products on that list can be found in my Approved Stuff section if looking for more info. For more information on the Slayer Barbell, hit HERE
So I’m at the Arnold Classic recently and saw the FatGripz booth; another one of those “why the hell didn’t I think of this?!” simple products that adds so much potential value to a workout for the cost, it’s a ‘no-brainer’ to own them. While at the booth, I did a few sets of chins ( see minute 3:20 of Arnold Classic Vid) and as usual, I could feel it in my grip, and arms much more so then if doing it without the FatGripz. They are one of those uber simple cost effective products that simply works in an increasingly overly complicated world, but more on that shortly…
Here’s a simple fact of life: if your back and legs can dead-lift 700lb, but your grip ends at 300lbs, your dead-lift is 300 lbs. Thus, your grip is truly the final link in the chain that dictates what you can pull off the ground or what you can hold onto in general, be it a chin up bar, barbell, or other objects. Your grip is your ultimate contact with the weights. For strength athletes, such as power lifters, strongman competitors, and others, grip strength is king. Without it, you are no place. When it comes to strength, you are only as strong as your weakest link and most strength athletes know that fact all too well.
Here I present three methods which, when used consistently, will help you spend less time in the gym while getting better results at the same time.
Only applied knowledge is power, so don’t just read, but apply!
Latest person to go through the BrinkZone Gauntlet, model & competitor Marybeth Paul shows what effective efficient whole body GPP, conditioning, endurance, and metabolic work looks like. No “toning and firming” nonsense here, just hard work that yields results. All the tools used in this vid can be found in the BrinkZone Approved Stuff section of the site BTW. Those are the tools that get best bang for the buck people!
Wanna see more “victims” of the BrinkZone Gauntlet? Click HERE
Latest person to go through the BrinkZone Gauntlet, model & competitor Jennifer Amy shows what effective efficient whole body GPP, conditioning, endurance, and metabolic work looks like. No “toning and firming” nonsense here, just hard work that yields results.
Wanna see more “victims” of the BrinkZone Gauntlet? Click HERE
Bikini competitor Courtney Joline Survives The Gauntlet!
Latest person to go through the BrinkZone Gauntlet, Bikini competitor Courtney Joline shows what effective efficient whole body GPP, conditioning, endurance, and metabolic work looks like. No “toning and firming” nonsense here, just hard work that yields results.
If you want to see more victims of the BrinkZone Gauntlet, check out competitive bodybuilder Janet Esterkes and figure competitor Andrea Kalligheri, HERE.