Bodyweight Soccer Sprints

In my last few posts I mentioned that I had put together a simple bodyweight routine whilst I was back at my parents house for Christmas.  Today I am going to be fully explaining this bodyweight routine.

The creation of this routine came about because I had no access to a gym at my parents house.  In the past I have just accepted this and not worked out at Christmas.  However, this year I wanted to be a bit healthier and do some exercise.  My first thought was to go jogging but the pathways were very icy and I didn’t want to be slipping and sliding all over the place.  So with jogging out I thought about what else I could do.  I then remembered a post that I had read way back in August on bodyweight burpees (see the video below for a demonstration – apologies for the cheesy music).

I had done bodyweight burpees in the past and knew that they would provide me with a good all round workout.  However, I did not feel they were enough on their own and wanted to create a full routine.  Later that day I was reading Andrew Rubalcava’s concluding post on free weights vs machine exercises which featured the awesome training video from Rocky IV.  This gave me some inspiration.  I thought I need to come up with a workout like Rocky’s that gets me outside, involves some resistance training/heavy lifting but also involves some running/cardiovascular exercise.  In other words a good all round workout that can be performed outside with little or no equipment.  After a bit of thinking I came up with ‘Bodyweight Soccer Sprints’.

WHAT YOU WILL NEED TO PERFORM BODYWEIGHT SOCCER SPRINTS:
- A set of soccer goalposts (or something similar) that facilitates pull ups.
- A rucksack (optional).
- Bottles of water (optional).

HOW TO PERFORM BODYWEIGHT SOCCER SPRINTS:
- 1) Go outside.
- 2) Find a set of soccer goalposts (or something similar) that facilitates pull ups.
- 3) Choose the number of bodyweight burpees that you will be starting with (bear in mind your overall fitness when picking this number).
- 4) Grab the top bar of the soccer goalposts and pull yourself up.
- 5) Lower yourself down.
- 6) Place your hands on the floor.
- 7) Kick your legs out and assume the push up position.
- Perform a push up.
- 9) Pull your legs in.
- 10) Jump up and grab the top bar of the soccer goalposts.
- 11) Congratulations.  You have just performed your first bodyweight burpee.  Now repeat until you reach the number of bodyweight burpees you chose in step 3.
- 12) Once you have finished the final bodyweight burpee of the set sprint to the opposite soccer goalposts and then sprint back.
- 13) Perform another set of bodyweight burpees that is one less than the number you started with.  For example, if you chose ten bodyweight burpees in step 3 go down to nine this time.
- 14) Once you have finished the final bodyweight burpee of the set sprint to the opposite soccer goalposts and then sprint back.
- 15) Repeat this process until you get down to one bodyweight burpee.
- Note: If you want to add resistance to this workout you can also wear a rucksack and fill this with a few bottles of water (or something similar that will add weight to the rucksack).

The first time I did bodyweight soccer sprints they absolutely kicked my ass.  I thought I was quite fit and this workout would not be too much trouble but trust me it’s a lot more difficult than it seems, especially when you add the weighted rucksack.  The last few sprints are an absolute killer.

Currently, I’m starting my workout with ten bodyweight burpees and then working my way down to one whilst wearing a rucksack containing 3.5 litres of water.  I plan to keep the number of bodyweight burpees I do constant and add 0.5 litres of water to the rucksack each week.  So by the end of January I will be on 5-5.5 litres.

I would not recommend doing bodyweight soccer sprints every day.  The first time I did them I was very sore the following day so I would suggest doing them every other day instead.  Also you do not need soccer goalposts to to bodyweight soccer sprints.   Anything which you can do a pull up on is fine.  In fact since I have come back to my house in Salford I have been using the climbing frame in my local park because I can’t reach the goalposts (they must be bigger here).  However, bodyweight climbing frame sprints doesn’t have quite the same ring to it .

Another thing I must emphasise is the importance of proper form when doing bodyweight soccer sprints.  I found the first time I did them the sprints really tired me out.  After two or three sprints when I came to do the bodyweight burpees I noticed I was not doing proper pull ups and not getting all the way down with my push ups.  Therefore, to make sure my form is consistent I have a little rest and get a drink of water when I notice it slipping.  Just make sure your rest periods are brief and do not compromise the intensity of your workout.

So there you have it…my very first bodyweight routine.  Bodyweight soccer sprints work most of the major muscle groups (biceps, triceps, back, shoulders, legs, abdomen), provide you with a good cardiovascular workout and can be completed in about 30 minutes.  Plus, they’re extremely versatile.  You can add weight to the rucksack and do more reps to make bodyweight soccer sprints more difficult.

Give them a try and let me know what you think.  I’m pretty sure you will be amazed at how tough they turn out to be.

The Original Turbulence Training Bodyweight Workout

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4 Ideas for Building your Neck Muscles

The neck consists of at least nine muscles, each of which play different roles in the movement of the neck. It is one of the most versatile muscles in the body with some of the muscles allowing the head and neck to rotate, yaw and demonstrate roll and pitch. This is known as the “three degrees of freedom”. In this article I discuss the benefits of training your neck muscles and outline a number of ways that you can build your neck muscles.

Many people are unaware of how to build their neck muscles and often neglect it in their weight training routines. Even some professional athletes fail to train their neck muscles. Indeed, neck injuries are common in high contact sports and the level of neck injuries could be reduced if the athletes involved were taught how to build their neck muscles properly. Neglecting the neck muscles can also lead to an imbalance being formed around your shoulder and back area sometimes giving you a hunched look. Therefore, it makes sense to make your neck muscles part of your overall weight training routine.

Apart from reduced injury, building your neck muscles can also improve your overall performance in sports and give your body a better overall look. Below I have outlined some top tips to help build your neck muscles:

1) WARM UP:- Before starting to work your neck muscles it is very important to warm up properly. The neck is one muscle you do not want to injure. To begin your warm up lightly rotate the neck from side to side. Do not make full revolutions as this is not good for the neck.

2) LIGHT HAND RESISTANCE:- When you begin the actual workout, light resistance against the hand is a good idea. Using heavy resistance to train your neck is not a good idea as the neck contains many nerves that you do not want to get pinched. It is also unnecessary because the neck can benefit from just a few, simple, light workouts.

3) NECK HARNESS:- A neck harness is another useful way to build your neck muscles. They can be purchased for a reasonable price online.

4) SPECIALISED GYM EQUIPMENT:- This equipment is quite difficult to find because it is primarily used by physiotherapists to help those recovering from neck and back injuries. However, if you are lucky enough to find a gym which has such equipment it is useful way to diversify your neck training routine.

I hope this article has outlined the importance of building your neck muscles. This training does not have to be intensive. A light workout using your hands as resistance will do just fine. When training be aware that the neck can be easily injured so you should consult a qualified instructor before you begin. However, whatever you do make sure that you do not neglect the neck.

6 Factors for Gaining Muscle Mass

To gain muscle mass you will need to make changes to both your diet and exercise routine. You will need to consume a high protein diet and stick diligently to a specific training routine. It will take a lot of hours in the gym and a lot of the right foods but if you persist you will gain muscle mass. In this article I discuss a six distinct factors which will affect your muscle building efforts:

1) FREE WEIGHTS VS MACHINES:- Free weights and weight machines can both be used to train almost every muscle in your body. However, free weights are much more effective because they bring secondary muscles into action meaning you train additional muscles by using them. For example, if you use the shoulder press machine it is completely controlled when it goes up and down so you isolate very specific muscles when using it. However, if you do a shoulder press with the dumbells your range of motion is not restricted. You have to use additional muscles to balance the weights as you perform the exercise and new muscles are used because your range of motion is greater than that of a machine.

2) EXERCISE ROUTINE:- Most gyms have standardised exercise routines that you can follow. However, for weight gain a more individual training program is required. You should get a trainer at the gym and consult with them to assess your body type. With most people one area of the body will require additional attention. For example, if you have small biceps, you should do more weight training on your biceps compared with your triceps. This will allow your body to grow proportionately as you gain muscle mass.

Also, different people react differently to certain exercises. You might find that you gain lots of chest muscle from doing the chest press but struggle to pack weight on your biceps. Your friend might be exactly the opposite and build their biceps quickly whilst struggling to bulk up their chest. You will need to experiment under the supervision of your trainer until you find what suits you best and yields the best results. Once you have discovered the areas best exercises for you and the areas of your body that require extra attention, write them down and create your very own, personal exercise routine.

3) REPETITIONS AND SETS:- To gain muscle mass you have to follow very specific guidelines when performing exercise repetitions. The general rule is; very low reps (i.e. just 1 or 2) build strength, low reps help you gain muscle mass and high repetitions help you tone your muscles. Different people have different opinions on how many repetitions are the best for building muscle but I have found between 8-12 repetitions for each exercise to be effective. You should look to perform 3-4 sets of each exercise, so for example a typical chest day might look like:

- Dumbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Barbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Incline Dumbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Decline Barbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Dumbell Flyes (4 sets with each set consisting of 8 repetitions).

You should be struggling to do all the repetitions for each set. If you can do more than 12 then this is a sign that you need to increase the weight you are lifting. When performing the repetitions make sure that you are slow and deliberate to ensure that you are fully working all the muscles involved. Rushing will only lead to you not doing the exercise properly and not realising the full benefits of your training.

4) OVER TRAINING:- Above I have outlined the most effective ways to train if you are trying to gain muscle mass. However, this does not mean you can just take this advice and go all out. Training too much can be detrimental to your muscle building efforts and can be very dangerous. To ensure that you do not over train split your weight lifting routine into three or four specific days. For example:

- Monday = Chest and Triceps.

- Wednesday = Back and Forearms.

- Thursday = Legs.

- Friday = Shoulders and Biceps.

On the other days you should rest. A little cardiovascular exercise is OK on your rest days but no heavy weight training. By having rest days you will avoid over training and give your muscles time to rest, repair and grow. It may also be a good idea to limit each weight training session to under 2 hours and take a whole week off from training every 6-8 weeks.

5) DIET:- To gain muscle mass you need to be eating a high protein diet. Meats are a key factor in a high protein diet because they are rich in protein and help build muscle mass. It is advisable to stick mainly to lean meats (e.g. Chicken breast, white fish) so that you do not take in too much excess fat, but a little red meat also has its benefits when trying to build muscle mass. If you feel that you cannot get enough protein through your diet then you may want to consider protein powders. These are a convenient way to get additional protein in liquid form and used by the majority of bodybuilders.

You also need to increase your overall caloric intake. This might mean that you gain fat as well as muscle but this is not necessarily a bad thing. Additional fat stores means that you will have extra energy and calories to lift heavier weights and gain muscle mass. Once you reach your desired muscle weight you can always change to a fat burning diet for a short period until you reach a happy medium.

6) NUMBER OF MEALS:- If you are eating to gain muscle it is recommended that you increase your number of daily meals to 5 or 6. By eating more regularly you can saturate your body with amino acids and glycogen (gained from carbohydrates and proteins) and ensure that your body does not enter starvation mode (whereby it would start burning muscle tissues).

I hope this article has outlined what you need to consider if you are trying to gain muscle mass. Diet and exercise will determine the amount of muscle you gain but if you do not have accurate information on these topics your muscle building efforts will be frugal. Read the article again then remember this simple sentence; Train Right – Eat Right – Gain Muscle Mass.

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If you enjoyed this article and want to learn more about building muscle mass I recommend Vince DelMonte’s No Nonsense Muscle Building program. In this program Vince (a professional Fitness Coach and contributor to Men’s Fitness Magazine) outlines how to gain muscle quickly and naturally.

An Introduction to Bodyweight Training

Bodyweight training is one of the most effective ways to burn fat and build muscle. When our weight gets to a certain level many of us decide that we need to join the gym or purchase training equipment. However, it is actually possible to train using your own bodyweight and achieve similar results. Many people neglect the potential of bodyweight training and in this article I intend to change that and make you aware of the benefits bodyweight training has to offer.

Bodyweight training can help improve your physique by starting with as little as 15-20 minutes work a day. As you get used to the training you should allocate more time which will in turn yield more impressive results. To ensure that you are getting adequate training time you need to make bodyweight training part of your daily schedule. Maybe you could get out of bed 20 minutes earlier or perhaps you could watch TV for 20 minutes less each day. As your bodyweight training progresses you should be able to come up with more creative ways to fit in your training times. If the appearance of your body is important to you then you will always be able to find the time. Stick with it, do it every day and you will begin to notice surprising results.

One of the main concerns with bodyweight training is the frequency with which you exercise. Many people think that you should exercise 3-4 times a week or every other day. This is partially true. Bodybuilders who participate in high intensity, high volume workouts require the additional rest between training and therefore should only train 3-4 times a week. However, bodyweight training is much less intensive. If you train for 15-20 minutes each day you will have a significant 1,420-1,425 minutes to recover. This is plenty of time. Plus, your overall training time for the week will be between 2-4 hours – a reduction compared with the time you would spend in 3-4 sessions at the gym.

So now that I have introduced you to bodyweight training and its benefits you are probably wondering what do I actually do? Well there are plenty of exercises you can do but I’ve outlined one of my favourites below:

THE BURPEE CHIN UP COMBO:

- To begin stand under a chin up bar (if you do not currently own one adjustable chin up bars can be purchased very cheaply on eBay or from the majority of department stores).

- Slowly squat down, bending your knees and keeping your back straight.

- Place your hands on the floor in front of you.

- Kick back with your feet so that you are in a push up position.

- Do a push up.

- Jump your feet back under your chest and stand up rapidly.

- Grab the chin up bar with your palms facing towards you.

- Do a chin up.

- Squat back down and repeat.

Try and keep this up for 15 minutes and you will quickly realise how tough bodyweight training can be. If you do this exercise every morning you will start to notice changes within the week. It will help you burn fat and build muscle in a very short space of time.

Bodyweight training has almost limitless possibilities. It does not stop at this one exercise. If you check out this Bodyweight Training Forum there are lots of great bodyweight training discussions happening which contain plenty of advice and exercises that you can use in your own routine. To progress with your bodyweight training set a feasible goal for each week. Once you achieve it set a new one for the next week. As long as you put in the effort you can burn fat and build muscle without attending the gym.

3 Stomach Toning Abdominal Exercises

A lot of people who exercise regularly strive for a ‘washboard stomach’ or ’six pack abs’. Along with the arms, the abdominal muscles are one of the muscle groups most focussed upon by exercisers. Toned abdominals are a great focal point for both men and women and can really enhance the look of your whole body. In this article we will discuss The Ab-Wheel, The Bicycle and Hindu Push-Ups. All of these are simple, quick and effective exercises which will help strengthen your abdominals in no time at all.

1) THE AB-WHEEL:- For this exercise you need the equipment of the same name. It is basically just a small wheel with a short bar in the middle, that has hand grips on either side.

• To begin, kneel down on the floor with your knees pushed together and place the wheel on the floor in front of you. Grab the wheel with your hands and lock your arms out straight.
• When you are in position roll the wheel forward slowly until your arms and hands are in front of your head. You should be between three and six inches off the floor but make sure your body doesn’t actually touch the floor.
• After this reverse the motion, arch your back and pull yourself back to the starting point (using your abs).
• Remember to take deep breaths as you start and breathe out as you stretch forward when performing this exercise. One set is represented by between seven to ten repetitions.

2) THE BICYCLE:- For this exercise lay down flat on the floor and make sure you press your lower back downwards.

• To begin, place your hands behind your head, with your fingers laced together.
• Next, bring your knees up to your chest and begin to rotate them at close to 45 degrees. The motion should resemble peddling a bicycle.
• As you are performing the peddling motion, touch your left elbow to your right knee and then your right elbow to your left knee.

3) HINDU PUSH UPS:- For this exercise you need to get on your hands and knees and spread your legs very wide with your rear end up.

• To begin, bend your elbows (like a common push up) and bring your back downward in an arc.
• Then straighten your arms so that your back is arched upwards with your hips just above the ground.

A combination of the above abdominal exercises will help you strengthen your stomach muscles. If you breathe deeply whilst performing these exercises you can also strengthen your lungs, build upper body strength, increase your endurance and improve your flexibility. Perform these exercises for a minimum of five minutes a day and you will notice the change in your abdominal strength.

Remember that strong, toned abdominal muscles are just the first step towards having a great looking stomach. You also need to reduce the layer of fat around your stomach area. Make sure that you incorporate lots of fruit and vegetables into your diet. Also, drink plenty of water. Finally, make sure that you remain active and regularly perform cardiovascular exercise. If you follow these simple steps and incorporate the above three exercises into your daily routine you will be on your way towards having those great looking abs you have always dreamed of.

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If you found these abdominal exercises useful you may want to read Firm and Flatten your Abs, an excellent guide to toning your abdominal muscles. It contains an additional 44 abdominal exercise accompanied by over 100 exercise photographs.