Share Your Favorite Power-Building Workout
April 1st, 2009
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by admin · Filed Under: Announcements · Articles · Strength Building · Zach's Workouts · muscle building
So, the last video really had your emotions stirred up. Some were pissed off that I was pissed at a kid who was once natural went the drug route and talked a BIG game with nothing to back it up.
When I’m asked to describe my own workouts, they tend to be coined as something called Power-Bodybuilding.
We are ALL “bodybuilders” – we build our body, period.
Here is a recent workout of my very own, check it out:
1) Zercher Squat 5 x 1 – 5 reps
2A) Double Kettlebell Clean & Press 4 x 5
2B) Mixed Grip Pull Ups 4 x max reps
3A) Grip work using Rolling Thunder, Hex Dumbbell Holds & Captains of Crush for 6 sets total
3B) abdominal work using gymnastics rings for stability and various angles of planks.
4) Sled / Prowler work: 4 x 200′
Tell us about a recent favorite workout of yours and what your goals are.
Looking forward to seeing and sharing some kick ass workouts!
Kill it!
–Coach Z–
PS: I have a FREE training manual for you HERE. You definitely wanna check this out!
11 Responses to “Share Your Favorite Power-Building Workout”
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Always good articles and info.I kickboxed for a lomg time and put a lot of hours into it,it was great, but weight was always the issue.I did some weights supplementally.I was offred “gear”, but wanted to win naturally and know it was me. Now weight is not an issue, but time is….in my 40s with kids I cannot be as selfish as I was.I train very intensely, but for short durations, my weight and strength have gone up,but functionally. I look at guys in the Gym, pretty boy training as you call, T Shirt bodybuilders to me, chest and Bis. I feel sorry for them. The biggest thing that none of them understand is that intensity is the key. You should come out of that gym sweating, you should be breathing hard and feel blown,if you don’t, it probably was a was, forte of time the outcome most of them hope for.Your ideas would help most of them(the rest aren’t worth it!)Train hard, train smart
Mitch
Hi
I did the following today:
9 Rungs/Sets consisting of 5 exercises each, done back to back with as little rest as possible between exercises and sets. I used a 24kg (53lb) Kettlebell for this workout.
Exercise 1 – KB Swing
Exercise 2 – KB Press (per side)
Exercise 3 – KB TGU (per side)
Exercise 4 – KB Goblet Squat
Exercise 5 – KB Snatch (per side)
Reps in each rung/set are as follows for each exercise:
Exercise-1 – 2 – 3 – 4 – 5
Rung 1 – 8 – 3 – 1 – 8 – 2
Rung 2 – 13 – 6 – 2 – 12 – 4
Rung 3 – 18 – 9 – 3 – 16 – 6
Rung 4 – 23 – 12 – 4 – 20 – 8
Rung 5 – 28 – 15 – 5 – 24 – 10
Rung 6 – 23 – 12 – 4 – 20 – 8
Rung 7 – 18 – 9 – 3 – 16 – 6
Rung 8 – 13 – 6 – 2 – 12 – 4
Rung 9 – 8 – 3 – 1 – 8 – 2
Kill AGAIN!!
Hey Zach!
Hope you’re enjoying the “Files” & Dr Ken stuff!!!
Just began an old Peary Radar (Iron Man Mag) program of breathing DB Clean& Press (1 full rep – set DBs down – 3-5 deep breaths – repeat) followed by 1 set of light breathing pullovers, and then some “grip and gut” work. Started with a pretty light weight (60s) and plan to see how long I can keep it going (adding 2.5 to each DB per workout; can also become push presses as needed).
Radar used the barbell, but I thought I’d give the DBs some time; maybe even stick some KBs in there.
Off days I’m going to do some of Jeff Martone’s H2H KB drills. They’re fun and work on the shock absorbtion ability of the body. Maybe your guys would like these too.
Regards,
Jon Schultheis
*Warm up with arm rotations, trunk circles, walking lunges, some yoga poses (these have strengthened my shoulders beyond compare).
*Strength using sled pulls for upper body parts (chest pull, rows, curl pull, tricep ext pull, face pull) 135 x 10 completing 3 rounds. Duck walks thrown in for kicks. All done in soft dirt for added bogging down resistance. While of course hitting the legs.
*Finishers Gassers 10, 20, 30, 40 yards x2
Burpees 20
Next day, you feel your whole body. You feel like the hulk yanking doors of their hinges. Go hard and keep it Underground!
Z, try this one on:
a1) Hang squat Clean/Push Press 8-8-8
a2) Weighted Pull Ups 8-8-8
(both should be heavy enough that you can’t get more than
b1) Weighted Ring Dips 10-10-10
b2) Weighted Back Ext 8-8-8
c1) 2 hand kb swing 45sec-45sec-45sec (usually 2pood in each hand)
c2) double kb rack lunge 45sec-45sec-45sec
**after the last swing, double kb clean to rack position and immediately into lunges. Rest 2 minutes between sets. Trying to get as many reps as possible in each set.
D1) Heavy prowler or tire drag
takes about 35 minutes if you do it right!
that’s supposed to say 8, not sure why it’s a smiley face
??
Leg Punishment
This isnt really sports specific, more a small test of mental strength, and doesnt take long either
5 min dynamic warm up (fire hydrants/bird dogs/arm swings etc)
Kettlebell front squat with a pair of 45lb ‘bells
2 x 5
1 x 20
3 – 4 mins rest
Stiff Leg Deadlifts
225 x 5
225 x 5
135 x 20
no straps, belts etc for the stiff legs, you can only take your hands of the barbell to change grip!
This can also be done off a small platform, and the weight can be adjusted for whatever level your at, remember to go deep on the squats and keep the form tight on both exercises.
give yourself 2 – 3 mins rest in between sets, and have fun!
Double jump over tractor tire to other side where I do one-leg suitcase squats with KB, 10 per leg, then double jump back to other side where I do 10 sledge hammer swings per side with 16 lb sledge. That’s 1 round. Try to get as many rounds in 10 or 15 minutes as possible.
Hey Zack,
My client was 45 MINUTES LATE this morning!!!!!
So we add only 15mn to train.(I hate when client cancel, so even for couple minutes, I want then to pay for something).
So I improvised a 15mn all body routine.
- 5 cleans + presses
- 5 kettlebell swings
- 5 rows on the back extension bench
- 5 standing cable chest press (one hand)
- 5 cable woodchops
- 2mn break between sets
- 1 set last about 2mn
- Workout done in 14mn.
It looked so good that I shot his last set.
Check this out!
http://nicodojo.com/?option=com_content&task=view&id=62&Itemid=1&lang=english
nice stuff bruddahs!
Jon, LOVE the dino files and dr. ken videos – awesome!
wish i coulda seen some footage of his son kevin tolbert!
Nico, im gonna check that video right now bruddah!
kill it dudes, lookin forward 2 more!
–z–
Hey, I’m 17 and I am also a high school powerlifter. I created this workout and 2 other similar ones to gain endurance, strength, and deffinition.
1/2 mile warm up,
15 wide push-ups,
Run 200 meters,
15 normal push-ups,
Run 200 meters,
15 diamond push-ups,
Run 200 meters.
Thats one set, do three sets. Everytime you run you should go faster untill you’re sprinting on the last run. You should also finish the workout with a 200 meter run. This workout will take about 1 1/2 hours if you are in shape.
I call it “Betz” after myself!
Thanks, and good luck!