Some strength training drills
Here follows a few of my favorite excercises for strength training.
Hunter's sit-ups 1
Hunter's sit-ups 2
Hunter's sit-ups 3
Leg swings 2
Head Lifts 2
Head Lifts 3
Arm/Shoulder Program 1
Arm/Shoulder Program 2
Arm/Shoulder Program 3
Arm/Shoulder Program 4
Arm/Shoulder Program 5
Arm/Shoulder Program 6
Starting in an ordinary sit-ups position Jacob wonders why Johannes sits on his knees. Keep watching for the dramatic and intriguing solution.
Starting doing the sit-ups Jacob now concentrates only on holding himself up in this position. Johannes still watches trying to have fun.
Now the reason for Johannes to be there comes clear! He starts to push Jacob on his shoulders and try to drive him back onto the mat. Not one single push but many pushes. Keep this going for 25 seconds is good. If Jacob gets knocked down and can't get up of course Johannes pulls him back up so he can continue the workout.
Probably my favorite. But I got pretty bad photos of this one.. Start like this. Jacob has a firm grip on Johannes legs.
Jacob brings his legs up and Johannes catches them. Now the important thing for Jacob is that he will NEVER let his feet touch the ground. Johannes will randomly throw them either straight forward, to his right or to his left. Jacob will stop his feet just before they hit the ground. If he must he will bend his legs, but not until then. 40 reps is good to this drill. A system for where the legs should go is also good.
This is a total killer for the neck. Standing over Jacob with one foot on each side Johannes is the weight.
Constantly pushin down into the floor with his palms Johannes makes the way up for Jacob's head pretty hard..
Jacob tries to get his head as far up as possible. Johannes don't need to put all in just to get Jacob tired.. Number of reps (IMO) is maybe 30. The person on top can really make this drill a killer.. I think most resistance should be at 10-15 and 20-25 if doing 30 reps. When going down and when head is down no pushing should be done!
Now, for this you need a mitz. Position like this. The objective of this is (with straight or at least not bent arms) to slam as hard, fast and often you can into the mitz.
This is a good position for the mitz. Remember to put your hands back into the start position between each slamming.
When a number of seconds have gone by the person on top quickly changes position to be over the head instead. Same procedure as last year? Same procedure as every year.
Now instead of slamming arms down it's upwards against the head. Again, as fast, hard and OFTEN as you can. Be sure to go back to almost against the mat between each slam.
Now after a few secons have passed by, Person on top swiftly turns around the mitz. Same as before. Hard, Fast and OFTEN.
I think good lenght for this is 15 or 20 secs on each position. 45-60 secs totally that is. Be sure to make the transitions between the positions with the mitz swift.