Turbo Blast Your Training!

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Stanley Sherman
5 years ago
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on a freestanding pull up bar (if available) after a jump.

playground and Pullovers are a part of high school PT exam.

1 Turbo Blast Your Training! Part II Grigory Mihovich More advanced athletes can perform a Pullover on a freestanding pull up bar (if available) after a jump. Back in Russia those freestanding units can found on any stadium or playground and Pullovers are a part of high school PT exam. You have to do ten to get an A, seven for a B and four for a C. At The Underground Gym we call this exercise Brut. Don t ask questions, just do it!

A Pullover is a simultaneous Pull Up and a Pike

Pull with the lats and raise you legs projecting

Keep going until the top of the hips arrives on

arms locked out and supporting your bodyweight.

with your arms to get to the bottom and start all

2 A Pullover is a simultaneous Pull Up and a Pike Leg Raise. Pull with the lats and raise you legs projecting your toes behind the bar. Keep going until the top of the hips arrives on top. Than pull some more and finish with your arms locked out and supporting your bodyweight. Now you can either flip back over or push back with your arms to get to the bottom and start all over. Strength endurance is great but how about getting stronger with Squat Thrusts? With a few modifications it can and should be done. At The Underground Gym we call this combo Turbo Blaster. Try it and you will know why.

4 The sequence here is as follows: Squat down on one leg (negative Pistol) and post the same side arm on the floor Kick the feet back while simultaneously putting the other arm behind the back Perform a One Arm Push Up Jump back to the bottom of a Pistol (make sure to land on one leg) using the arm as a support Rise up on one leg (positive Pistol) You have a choice of doing all the reps on one side or alternating sides. In any case you are not going to believe the conditioning and strengthening effect of this exercise. Use your imagination in creating your own Squat Thrust variations. You can add a Rocking Squat, jump 180 or 360 degrees and so on and so forth Now as we know the exercise let s take a look at some maximum results with minimum time and equipment training programs. Sample Programs A) Goal: Power Exercise: Clapping Push Up Squat Thrust Protocol: 5x5 (moving as fast as possible) Rest Period: two minute rest

5 Perform Clapping Push Up Squat Thrust for 5 sets of 5 reps two to three times a week (every other day) for four weeks after a thorough warm up and before your other training. You must move as fast as possible and to terminate a set a rep before you slow down. Also, remember to rest for at least two minutes between the sets. You can start with 5 sets of 3 reps and progress to 5x5 or you can use a weight vest (a snugly filled back pack will do too) and slowly increase the weight. It is a good idea to make your training partner time you and try to finish faster while keeping a good form. Utilize a weight vest only if you have a good strength base, just make sure that it does not slow you down, and so keep it light. B) Goal: Strength Exercise: Turbo Blaster Protocol: 5x5 (maximizing muscular tension) Rest Period: two minute rest Perform Turbo Blaster for 5 sets of 5 reps two to three times a week for four weeks after a thorough warm up, after your power training and before your other training. Maximize your muscular tension on the exercise and rest at least two minutes in between the sets. Weight vest use is encouraged, again, only if you possess an adequate conditioning base and your form does not break down. Try starting out with 5 sets of 3 reps and once you progress to 5x5, increase the weight by five ponds and come back down in reps. C) Goal: Muscle Mass

6 Exercise: Turbo Blaster Protocol: Escalated Density Training (as many sets of 3, 4 and five done in 20 minutes) Rest Period: minimum Perform Turbo Blaster in sets of 3, 4 and five reps as many times as you can in a twenty minute time frame. Every time you train try to beat the number of sets you performed last time. D) Goal: Conditioning Exercise: Brut Protocol: Tabata Intervals Rest Period: ten second rest Perform Brut as many times as possible in a twenty second time frame. After the work period is done rest for ten seconds and repeat at least eight times. Do your conditioning work after the power and strength training or do it separately. Another way is to perform it in between your combat art practice (or any other sport that requires high level of conditioning). For example you alternate thirty second periods of shadowboxing and Squat Thrusts for the duration of the round. Please keep in mind that even though Squat Thrust and its numerous relatives are total body movements they are not complete and are only a part of the bigger picture. Essentially, Squat Thrust is a smooth combination of Squatting and Pressing movement groups. You definitely need to include other kinds of

7 movements, such as Pulling, Bending, Flexing, Locomotive and Rotational to name a few into your training. You also need to utilize different mediums, like barbells, kettlebells and others. With this article I wanted to shake up your imagination and make you aware that you can take almost any exercise and modify it to suit your goals. Look around, find the exercises that you have been doing for years and tweak thing up to ensure continuous multi-directional athletic improvement. Greg Mihovich is the Performance Coach and owner of The Underground Gym in Neptune City, NJ offering group and personal classes in Muay Thai Kickboxing, Submission Grappling, Mixed Martial Arts, Olympic Weightlifting, Kettlebell Lifting and Bodyweight Conditioning. You may contact him at TheUndergroundGym@yahoo.com and find his website at For tons more innovative articles by top notch Coaches and athletes that deliver kick butt results go to

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round