Intense Workout
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Power Hold | #1,#2,#3 | 3 | 20" per side | 60" | 7 | N/A |
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OPTION #1
Simple yet highly effective form of overload for the feet, ankles, and toes, not to mention the core.
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Many athletes have relatively weak shin muscles. Emphasizing dorsiflexion during basic movements even something like a pullup, floor press, or plank will also help tremendously however periodically isolating the shins can be useful.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Stretched Quadruped Bird Dog on Bench | #1,#2,#3 | 2 | 20" per side | 60" | 7 | N/A |
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One common complaint you’ll often hear individuals make regarding the quadruped bird dog exercise is that they can’t feel their core muscles working to the same degree they typically would on more intense anti-extension exercises such as weighted planks and abdominal rollouts. Although the quadruped is a highly effective rotary stability and core stabilization drill it’s not designed to burn the core to the same extent as other exercises. Instead the goal is to improve stability, alignment, posture, motor control, and other critical components of performance.
However, if you’re looking for a bird dog variation that not only addresses these factors but also satisfies the mindset of those looking to annihilate their core, try performing the quadruped in a stretched or long-lever position. Although it can be performed on the floor, the bench variation makes it substantially more difficult. Besides greatly increasing activation of rotary stability and spinal stabilization muscles, the degree of extension forces placed against the spine requires the entire musculature of the anterior core to fire at near maximal levels. If this one doesn’t annihilate your core, then nothing will.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Constant Tension EI Trap Bar Deadlift Squats | #1,#2,#3 | 3 | 5,4,3 | 90"-120" | 8-10 | 2",3",4" |
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Here I have NFL athlete Brandon Chubb performing an eccentric isometric trap bar deadlift squat. I actually use eccentric isometric deadlifts more often than traditional deadlifts as they not only maximize intramuscular tension but they allow the lifter to optimize their form and body mechanics. That’s because they enhance somatosensory feedback from muscle spindles ultimately allowing the athlete to fine tune their movement and make subtle adjustments by more easily attending to proprioceptive feedback. Also notice the small but very important foot adjustment he made at the very beginning of the video.
With that said, trap bar deadlifts are one of my favorite lower body exercises not only because of the safe overload capabilities but also because they’re very conducive for combining with the eccentric isometric protocol.
Essentially you’re performing a traditional trap bar deadlift movement however you’re not placing the weight back to the floor. For most folks the 90 deg joint angle (pause position) will actually occur 1-3 inches above floor height.
Eccentric isometric trap bar deadlifts squats are arguably one of the most effective lower body exercises for athletes as the mechanics and overall body position mimic stances typically incorporated on the playing field. The transfer this has to athletic performance including jumping, running technique, landing mechanics, agility, & force absorption are significant.
They’re also incredibly effective for crushing the quads, glutes, & hamstrings. That’s because of the constant tension combined with significant overload that athletes can typically handle with the trap bar produce unprecedented levels of muscle damage & mechanical tension. These also produce significant growth in the upper back & traps due to the continuous axial loading that’s applied directly to the hands/arms. However, because the load is placed closer to the COG they’re safer than most deadlift variations.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Suspender Band Resisted Pullups | #4 & #5 | 3 | 5 | 90" | 8-9 | 2-3" |
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I refer to this exercise as the “Suspender” method as I show here using bands. Suspender pullups provides 4 unique benefits.
Similar to the other band resisted pullups I highlight above, the bands provide a unique form of accommodating resistance. Many lifters can handle additional loading on pullups and chin-ups once they move past the dead hang position. Unfortunately using traditional added resistance such as weight plates, dumbbells, chains, or weighted vest can make it overly difficult to initiate the movement from a dead stop position making it impossible to use significant additional weight. Adding band resistance resolves this as it deloads the bottom portion of the movement allowing the individual to use primarily their own bodyweight to start from the dead hang. Once they build up just enough momentum to power through the sticking point of the movement, the band tension begin to kick in. This maximizes the hypertrophy stimulus to the entire upper body including the lats, upper back, and arms.
Besides providing a comfortable and natural form of external overload, the suspender pullup method actually enhances pullup technique while eliminating upper body compensation patterns and aberrations at the shoulder joint. That’s because having the bands loaded on your upper traps and shoulders provides a form of external palpation and increased sensory feedback mechanism as the lifter will have greater kinesthetic awareness of where his or her shoulders are throughout the movement. This produces a similar effect to having someone’s hands placed on the shoulders which helps remind the lifter to keep the glenohumeral joint packed and centrated. If you have trouble elevating or rounding your shoulders during pullups, this is a sure-fire remedy.
While the band resisted variations I highlighted above using bands attached to the feet and ankles (i.e. dorsiflexion loading, knee flexion loading, etc.) are incredibly effective and provide numerous benefits, some folks will struggle with them as the lower body can initially be a weak link. Although this should eventually be addressed through proper training, the suspender pullup method allows the lifter to reap the benefits of band resistance without their legs fatiguing before their upper body.
Suspender pullups provide the single most effective method I’ve ever used for performing offset loading pullups as my awesome figure athlete Leslie Petch shows here. Simply use only one band loaded on one side of the body and voila you have the perfect offset loading protocol.Just be prepared to fire the daylights out of your core and lats to insure your body does not twist, tilt, or sway.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Overhead Kneeling Landmine Press | #4 & #5 | 3 | 3 per side | 90" | 8-10 | 2"-3" |
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When it comes to blasting the shoulders, chest, triceps, upper back, core, and upper body stabilizers in a joint friendly fashion, the landmine overhead press is tough to beat. By applying eccentric overload not only can we create enormous levels of upper body growth and strength gains but we can do so while sparing the joints.
One of the most simple yet effective methods for applying eccentric overload without the use of a spotter or advanced tools is using the (BANA) bilateral assisted negative accentuated training protocol (AKA up with 2, down with 1 protocol) applied to the landmine station. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb, thereby providing greater eccentric overload during the eccentric or negative movement. Think of these as self assisted negatives.
Although I’ve highlighted many BANA 2:1 variations over the last few years, the landmine variations are particularly joint friendly, simple, and effective. Here I’m demonstrating 4 variations alongside several of my awesome clients, Ben Lai and Leslie Petch, as we showcase bent over rows, chest presses, single leg squats, and overhead presses, all using the BANA eccentric accentuate 2:1 method. Just be prepared to brace the daylights out of your core as the unilateral eccentric overload phase of each rep requires extreme anti-rotation strength and core stabilization not to mention full body strength and motor control.
This involves the BANA 2:1 method discussed above only in a kneeling fashion. This also emphasis core stabilization and motor control to a greater extent than the standing variation.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Zercher Lunge | #6 & #7 | 3 | 5 per leg | 90" | 8-9 | 3" |
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There are several unique components that make the Zercher lunge so effective for targeting the lower body and improving mechanics.
- The Zercher lunge is particularly effective for ingraining upper back and lat activation which is a critical yet oftentimes overlooked component of proper lunge and split squat mechanics. That’s because the front loading onto the middle arms pulls directly on the upper back and t-spine. If the lifter doesn’t create ample t-spine extension and squeeze the lats then the barbell will pull their torso over causing them to collapse and lose their position. Failing to maintain a neutral spine also makes it nearly impossible to maintain a proper hip hinge position throughout the lunge. As I’ve discussed in several of my articles the hip hinge is perhaps the single most important factor when it comes to optimizing lunge mechanics as this places proper stress on the supporting musculature (particularly the glutes and posterior chain) while taking stress off the low back and knees.
- The loading parameters of the Zercher lunge (with the weight loaded to the front near the mid torso) also make it highly conducive for improving core stabilization and neutral spine positioning during the lunge. Keeping a rigid spine and tight core are two other essential components when it comes to optimizing lunge mechanics. This further emphasizes the hip hinge position and keeps the lifter from hyperextending the lower back (excessive lumbar extension often results in overly upright posture).
- A proper lunge also involves significant loading onto the hip of the front leg. The Zercher lunge is perhaps the single most effective weighted lunge and split squat variation for ingraining this. Unfortunately many lifters place too much weight onto the quads and knee of the front leg by allowing the hip and knee of that front leg to travel forward. While some lunge variations allow this to occur, it’s nearly impossible with Zercher lunges as the lifter will literally be pulled over by the front loading. Simply put the Zercher lunge teaches the lifter to load the front hip while maintaining a forward lean and hip hinge throughout.
Although the loading parameters make the Zercher lunge relatively difficult to implement with heavy loads, even lighter weights will cause the entire lower body including the glutes, quads, and hamstrings to receive intense stimulation. Several sets of 5-8 repetitions will more than suffice for crushing your legs and correcting your lunge and split squat technique. Super-setting these with plank variations can also help reinforce a tight core and rigid spine.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Kettlebell Swing | #6 & #7 | 3 | 6-8 per side | 90" | 7-8 | 2-3" |
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Kettlebell swings are a great exercise for targeting the entire posterior chain especially the glutes and hamstrings. Add in the single arm variation and you'll also challenge stabilizers of your core that are responsible for anti-rotation and rotary stability.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Suitcase Barbell Row | #8,#9,#10 | 3 | 5-6 per side | 90" | 8-9 | 2-3" |
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The barbell unilateral suitcase row is a unique but very effective rowing variation that not only crushes the upper back and lats but greatly taxes the entire musculature of the core. Because of the unilateral loading (one arm at a time) this creates greater rotation and lateral flexion forces on the spine that the lifter must resist to keep the body locked in throughout. This works the deep internal core musculature including traverse abs, internal and external obliques and the quadratus lumborum all of which are critical muscles when it comes to low back health and spinal stabilization. Throwing in the barbell variation makes the movement even more challenging yet also more effective as it requires incredibly strict form to keep the weight controlled and parallel to the floor.
Any movement dysfunction is immediately exposed with this variation as the bar will begin to tilt and waiver uncontrollably. Here's one of my awesome clients Matt Jordan crushing it with perfect mechanics and textbook motor control. Notice how Matt's elbow does not move past the plane of the torso or upper back as this would indicate over-rowing (excessive range of motion) that would become immediately apparent as the bar would begin to tilt due to lack of centration and packing of the shoulder joint. As an added bonus I had Matt combine these with an RDL every two reps to increase the demand to the posterior chain such as the glutes and hamstrings turning this into a full body movement. If you're looking for an all-in-one exercise that works the posterior chain, upper back, grip, forearms, biceps, rear delts, core, and spinal stabilizers while simultaneously reinforcing proper rowing mechanics and postural alignment, you'll definitely want to give this a try.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell Floor Press with Barbell or Dumbbells (Chains Optional) | #8,#9,#10 | 4 | 6,5,4,3 | 90-120" | 8,9,10,10 | 2",3",4",4" |
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Here’s an example of some of the off-season training I had Austin do as he’s performing a brief eccentric isometric floor press with accommodating resistance in the form of chains.
I’m frequently asked whether or not I have my athletes settle their arms to the floor on the floor press. The answer is not typically. Instead I’ve found the natural 90-degree stopping point to be just above a height where the triceps reach the floor for most lifters. Although the long head of the triceps may barely graze the surface of the floor, I’ll rarely have the athlete totally collapse or settle to the floor.
Instead I’ll have them maintain tightness and maximally intramuscular tension by using their muscles to pause the weight rather than using the floor to support the load. Besides maximizing the hypertrophy stimulus I’ve also found this to be even easier on the joints while also maximizing proprioceptive feedback from muscle spindles since these mechanisms rely on muscle stiffness to stay activated.
In terms of the chains, using accommodating resistance whether it’s chains, bands, or reverse bands, deloads the weaker bottom position & overload the stronger top position as it more closely matches the strength curve of the exercise to that of the body’s biomechanics. Besides reducing joint stress this also provides more overload and constant tension particularly in the top half of the movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Overload Cable Pullover with 2:1 Eccentric Accentuated BANA Method | #8,#9,#10 | 3 | 4-5 per side | 90-120" | 8-9 | 2"-3" |
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BANA KETTLEBELL PULLOVER OVERVIEW
The 2:1 eccentric accentuated protocol also known as the bilateral assisted negative accentuated training protocol (BANA) is one of my favorite eccentric overload methods. Not only does it produce incredible gains in functional strength and hypertrophy, it also very effectively targets each limb individually during the eccentric portion of the lift. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, and chest press machines. However, this same concept can be applied to pullovers using a single kettlebell as I show in the video.
When performing kettlebell pullovers, particularly with one arm, the heaviest weight I’ll use is a 45 pound kettlebell. In this video I’m using a 55 pound kettlebell combined with the BANA protocol thereby providing approximately 20% greater overload than I would typically produce on a pullover.
The bilateral assisted negative accentuated pullover also promotes symmetry throughout the upper torso as each side is individually taxed on the eccentric phase. If you have an upper body imbalance this will both quickly expose and correct it. In fact, the first time you implement this technique you’ll most likely notice a huge variance between sides with one side being significantly stronger. Several workouts using this eccentric accentuated pullover will do wonders for balancing out these issues.
The degree of core activation is unusually high during these for a few reasons. First off the single arm pullover not only taxes the core via anti-extension but it also hits it with an anti-rotation and anti-lateral flexion component due to the offset loading.
Unfortunately you typically sacrifice a degree of the anti-extension component as the load is roughly half of what it typically would be on bilateral versions. In other words there’s only half the load producing extension forces on your entire spine. However, the BANA pullover remedies this as the lifter still accrues the complete multidimensional benefits of single arm pullovers (anti-rotation and anti-lateral flexion) however the heavier load also aggressively targets anti-extension similar to bilateral pullovers.
BANA CABLE PULLOVER PROTOCOL
The bilateral assisted negative accentuated method (BANA) can just as easily be applied to supine cable pullovers as it can to kettlebells pullovers as demonstrated here by NFL athlete, Julian Williams. In fact, the amount of tension is inordinately high due to the constant tension produced from the cable station. In other words there’s no letup or rest as the muscles are loaded throughout the movement including at the top contracted position which typically isn’t the case with free weight variations.
This allows the lifter to perform the pullover with a larger range of motion. That’s because they can move into the fully contracted position near their hips (i.e. the arms can be close to parallel with the floor) rather than stopping with their arms perpendicular to the floor (as they would be with free weights).
Besides providing a larger range of motion for the lifter to move through, the cable variation allows eccentric overload throughout the entire negative motion from beginning to end rather than just at the very bottom as would occur with free weights. In fact when performing heavy negatives with free weights the point of supramaximal overload (load tension that’s greater than 1RM) really only occurs as the lifter moves into the fully stretched position (e.g. the bottom of a bench press). With the cable variations such as with this BANA pullover, supramaximal overload occurs immediately once the assisting arm is released producing constant eccentric overload throughout the entire negative phase from beginning to end.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 9 | 10-20 seconds | 7-9 |
High INTENSITY INTERVAL CARDIO (HIT)
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