Naked Athlete - Handout 2012 - Nick...
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6/20/12 1 Nick Tumminello’s Discover how to get a great workout anywhere and anytime using the best piece of fitness equipment known to man: The Human body! How to train w/ no Equipment what so ever! Discover many new Bodyweight training exercises, progressions & variations Learn better ways to use the bodyweight exercise you already know Get lots of great coaching & program design tips! 12Years as a Fit Pro Director of Performance University Regularly work with clients of all levels from NFL athletes to Figure Models to Grandmas S&C Coach for Team Ground Control MMA Fight Team Regular Contributor to Men’s Health, Women’s Health, Men’s Fitness, Maximum Fitness magazine etc: Contributor to two NY Times Best selling exercise books Referenced in the ACEPT Manual, Forth Edition Produced multiple DVDs
Transcript of Naked Athlete - Handout 2012 - Nick...
6/20/12
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Nick Tumminello’s
¡ Discover how to get a great workout anywhere and anytime -‐ using the best piece of fitness equipment known to man: The Human body!
¡ How to train w/ no Equipment what so ever! ¡ Discover many new Bodyweight training exercises, progressions & variations
¡ Learn better ways to use the bodyweight exercise you already know
¡ Get lots of great coaching & program design tips!
-‐ 12 Years as a Fit Pro § Director of Performance University § Regularly work with clients of all levels from NFL athletes to Figure Models to Grandmas
§ S&C Coach for Team Ground Control MMA Fight Team § Regular Contributor to Men’s Health, Women’s Health, Men’s Fitness, Maximum Fitness magazine etc:
§ Contributor to two NY Times Best selling exercise books
§ Referenced in the ACE-‐PT Manual, Forth Edition § Produced multiple DVDs
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Get prepped and ready for anything!
¡ Muscle Activation Drills 1. Reciprocal Hip/Glute Bridges 2. Slow motion Mountain Climbers 3. T-‐Rolls ¡ Dynamic Mobility Drills 1. Yoga Plex 2. Lateral Squats 3. 4 Count Squats 4. Arm Circles ¡ CNS Activation Drills 1. Skips (In-‐place, Ipsi, Lateral movement) 2. Jumping Jacks (Reverse) 3. Seal Jacks (Reverse)
Get a bigger, stronger & more functional upper-‐body!
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¡ The Push Up! -‐ Push Up Improvements -‐ Push Up variations
3 Simple, but super effective push up improvements!
¡ Elbow position ¡ Hand position ¡ Shoulder Rotation ¡ Corkscrew hands out! ¡ Protract at the top
¡ Push Back Push Up (1A w/Twist) ¡ Lateral Push Up ¡ Knee In Push Up (1L version) ¡ Lateral Knee In Push Up (1L version) ¡ T-‐Roll Push Up (w/Knee to Elbow)
The Big 5 Push Up Circuit Workout! (2 reps of each move = 10 total reps)
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¡ Rotary core stability (anti-‐rotation)
¡ Total-‐Body awareness (optimal position for max force output)
¡ Unilateral (singled sided) ¡ Ultimate in upper-‐body
strength + stability!
¡ Build up to this exercise by Mastering 1A Planks, Shoulder Rollers & Eccentric 1A Push Ups
¡ Pulling options are limited w/o equipment ¡ My “Go To” Bodyweight Pulling exercises: -‐ TRX rows (OH, wide elbow, close elbow, hugs) -‐ Chin Ups & Pull Ups -‐ Rope Climbs -‐ Peg Board -‐ Rock climbing (indoor)
Pulling w/o Equipment (The Naked Athlete) -‐ Y’s, T’s & L’s (Iso/Dynamic) -‐ Partner Rowing variations (Standing, Supine)
Get stronger, more functional , better looking abs!
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¡ My Top 5 list of “go-‐to” moves: -‐ Tight Rotations -‐ Arm Walk Outs -‐ Abs Snails -‐ 1A Plank Rolls -‐ Leg Lowering
¡ Tigers (elbow inside shoulder)
¡ Alligators (elbow outside shoulder)
¡ Spiders ¡ Frogs ¡ Monkeys ¡ Snails
Build great looking Legs that won’t quit!
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¡ My top 5 “go-‐to” list: -‐ Speed Squats (Beginner) -‐ 1L Knee Tap Squats (No Pistols Squats!) -‐ Mid-‐Range Split Squats (RFE, w/pause) -‐ 1L Runners -‐ Rev to Front Lunge (Cycle lunge)
¡ Station #1A: Legs – Cycle Lunge (Left) ¡ Station #1B: Legs – Cycle Lunge (Right) ¡ Station #2A: Pull – Y’s ¡ Station #2B: Abs/Arms – Arm Walk Outs ¡ Station #3A: Hips – 1L Knee Tap Squat (Left) ¡ Station #3B: Hips – 1L Knee Tap Squat (Right) ¡ Station #4A: Push – Push Up (or variation) ¡ Station #4b: Abs – T’s
¡ Can sub 1L runners for Knee Tap Squat
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Burn fat, improve work capacity and get into great shape, anywhere & anytime!
¡ My top 5 “go-‐to” list: -‐ Cosgrove Squat Complex -‐ Super Legs -‐ Butt Blaster Complex -‐ Shuttle Sprints (200-‐300yds) -‐ Partner (sled) Push -‐ Hills & Stairs!!!
¡ UB Push Push-‐Up drop Set (FOB – Norm – HOB) ¡ UB Pull TRX 10,15,20 Protocol (45 total reps) Y’s – Wide Elbow Row – Tight Elbow Row
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¡ 20 seconds hard exercise ¡ 10 seconds rest Exercise #1 – Speed Squats Exercise #2 – Burpees Exercise #3 – Skips (in-‐place) Exercise #4 – Mountain climbers Repeat 2x
Does & Don’ts of Bodyweight Training
¡ Any idiot can make some one sweaty and tired. But, only a good coach can make some one better w/o hurting them.
¡ Don’t over use jump training -‐ Plyometrics are NOT conditioning!
¡ I’m not a big fan of partner training because it’s hard to gauge and progress. But, sometimes it’s the best option.
¡ Bodyweight training is a workout option, not the workout itself. If you have access to a gym, use equipment (especially for pulling) along with BWT!
¡ If you have it, perform 50-‐100 band Pull-‐aparts after any tough pure bodyweight workout.
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MAKE IT HARDER!
¡ Add Speed ¡ Lengthen the lever arm
¡ Reduce Base of support
¡ Increase the Range of motion
MAKE IT EASIER
¡ Reduce Speed ¡ Shorten the lever arm
¡ Increase the Base of support
¡ Decrease the Range of motion
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