Conditioning in a Crowded Gym
Luckily, I’m able to train my athletes out of a large commercial facility. Unfortunately, many coaches don’t have that same luxury. Sometimes they don’t have the space to implement a wide variety of different training methods, or the gym is so crowded, they can just barely move around. Because training and performing a finisher or conditioner at the end of your workout isn’t easy in a crowded gym, I’ve come up with a few options that might help.
Sled Dragging Badassery
Previously, I had come up with a cool way to perform hand-over-hand thick rope sled dragging with bands when space is limited or there is bad weather outside. The great thing about this setup was that there was a deceleration / eccentric component introduced, which is not available in the (concentric-only) conventional thick rope + sled setup.
No Excuses Training
Today, I wanted to show you three new exercise variations I’ve been using with my fighters and wrestlers, for there pre-training or post-workout conditioning work. They are perfect for a crowded gym or when you don’t have any space. Remember, there is always a way to get some serious work done. Do not make excuses!
Lunges on Treadmill
Lunges on treadmill is simple and easy and one of those “why didn’t I think of that” type movements. Don’t have a 40 yard strip of turf to hit lunges on? No problem. Step on the treadmill and get to work. Obviously, there are some treadmills that might be a little too short to get a good stride on, but look around, you’ll most likely find different models at your spot. In this video you’ll see two versions; braced and full execution. Our fighters have done this exercise with a weight vest for time or distance.
Bear Crawls on Treadmill
Now we’re getting serious. This exercise will wreck you. Be careful! You can increase the incline and it becomes a never ending bear crawl. Again, we’ve used a weight vest and elastic bands to overload the movement, and it can be done for time or distance.
Pike-ups on Treadmill
Now we’re getting into some powerful core training. This exercise is legit. Performing pike-ups against resistance BOTH ways is going to crush you very fast. You will have to flex and pull your hips up and then drive back down to a push-up position. You will not believe how metabolic this core exercise becomes. We also integrate push-ups into the sequence when we want to go insano, i.e., push-up=>pike-up=>push-up=>pike-up and so on. We actually show this, and many other insane core exercises, in our EXTREME DVD.
I hope these 4 new exercises give you some inspiration to train differently and not let obstacles, like not having the right equipment or a crowded gym, get in your way of training your butt off. Time to get to work!
By Smitty on November 16th, 2012
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