When I was twelve, I wanted to be Goku from Dragonball Z. Too much to ask? I didn’t think so either. But higher powers had other intentions.
Something more than the fantasy of being a jacked anime guy drew my interest to the character. I wanted to do incredible things. After coming to terms with the impossibility of flying and creating balls of energy (despite what the internet told me), my sights were set on random feats of atheticism and, of course, saving the world from unforseeable disasters and villians. So when I found tricking, my heart oozed into lava.
In a sense, I’m lucky. Although I let myself turn into a pile of slop, I was always athletic. And I never doubted my ability in sports.
Athleticism was my survival skill. And survival skills often become strengths. My case was no exception. Being picked first in Phys Ed class and being recruited to play basketball, baseball, football, and track kept me away from swirlies. After all, I did like Dragonball Z so I had to cling onto something that made me “cool.”
When I started in fitness, aesthetics weren’t enough for me — a fact that showed through on the title of both my first and second blog — Simply Strong: The Age of Athleticism, and More than Muscle: Bridging the Gap Between Athletics and Aesthetics.
For a long time, tricking filled my performance void. Being long removed from competitive sports, it was my reason for training. In my heart, I was a trickster first (albeit a bad one), and a lifter second. Eventually, I adopted a die hard athlete mentality. Like, “if you’re not a professional athlete I don’t want to talk to you,” die hard.
But now I realize few “serious” athlete peruse blogs for training tips. Most people are average guys interested in looking good. Also dear to me, however, is feeling good and moving good. Some people call this mesh between athletics and aesthetics, “athletic bodybuilding.” Initially, I referenced it as Beast Mode Training. In an effort to claim new ground (it makes me feel special), I’m calling this breed Jackedthletes.
JACKEDTHLETES
Jackedthletes, of course, want to be jacked. But they also want to be incredibly athletic. So here are the adapted rules of Beast Mode Training to suit the Jackedthlete, which are principles that I currently abide by.
- The warm up is the workout.
- Strength is developed using a few basic movements.
- The focus is on steady progress over time.
- Tricking, gymnastics, and tumbling isn’t optional.
- The lower body is trained for strength and explosiveness.
- Selected compound lifts are arbitrary. Front squat instead of back squat? I’m not complaining.
- The “X” look is the ideal physique.
- If it’s important, do it every day.
Right, I know none of this makes sense to you. Over the next few weeks, however, I’m going to be rolling out some recommendations for the Jackedthletes at heart. Today’s information is about hitting aerobic work that isn’t the same old mind-numbing treadmill hoofing junk you’re used to.
JACKEDTHLETIC AEROBIC WORK
The aerobic system is grossly underrated. (This is especially true with tricking.) As explosive bouts are repeated over time, the aerobic system becomes more important with each successive go. (A trickster with good aerobic capacity can trick longer and with better mental clarity, lessening the chance of injury. The same goes for athletes of similar sports.)
But distance running sucks. Not only does it take forever, but it also zaps the legs of energy that is otherwise used to gain strength and explosiveness. So I’m all about creating upper body circuits that incorporate lifting weights, gymnastics, and tumbling. It sounds hectic, I know, but here’s an example to bring some clarity.
A1) Planche Work :20
A2) Dips
A3) Handstands :20
A4) Right Shoulder Rolls x 5
A5) Left Shoulder Rolls x 5
A6) Forward and Backward Rolls to Handstand x 5
Note: If you haven’t done rolls before, start with the kneeling version and keep the volume low. If you don’t, you’re apt to get headaches. Also, using incorrect rolling mechanics can put you at risk to hurt your shoulder blade. You’ve been warned.
And please, don’t knock my gymnastics form. I’m a trickster at heart so I’m used to watching, then doing, then tweaking. I don’t claim to be a gymnast expert.
Repeat this sequence three or four times with little to no rest between exercises. If you want more add inch worm walks, bear walks, crab walks, cartwheels, or any other unconventional locomotor movement. If you’re a sciency person that tracks hear rate, stay within 120-150 beats per minute.
YOUR THOUGHTS?
Aerobic work that’s actually fun? Is it too good to be true? What the hell is a Jackedthlete? Have any other principles that you think a Jackedthlete would follow?
Drop your questions and comments below.
Give the circuit a try and let me know how it goes. What would you change? Any additions? Subtractions?
I’d love to hear your opinion.
You would likely appreciate http://www.8weeksout.com. Joel presents lots of good info to support why we should keep the aerobic system functioning very well-unless you are strictly lifting weights or play one down every 10 minutes etc etc…
But yes-fun aerobics. At my old gym I liked to do rower, pushups, Jacob’s ladder, jump rope repeat repeat repeat…that was a bitch but not boring.
Clif,
Know of the site and I always plug it when I can. Big fan of theirs.
“What are you conditioning(training) for?”
Man, I can’t count the times I’ve asked that question to clients.
I’m definitely sharing this post with the GMB Posse.
Thanks Ryan. Appreciate it. It’s a big question, too.
Big big fan of this jackedthlete training as it is 100 percent my attitude and direction for training. Excited for the next few articles on this type of training coming out
Sweet deal, Kent. Thanks for posting.
Haha. I think I was one of “those guys” at the beginning, although it was Ryan Murdock who had to deal with me asking “So how can I improve my conditioning?” “For what?” “My… cardio?” “Oh, young grasshopper. You have much to learn.”
I do appreciate this idea of doing conditioning work, by the by, rather than just mechanically pumping up the heartrate via some asinine repetitive process or (heaven forbid) treadmills, etc.
Synaptogenesis! Treadmills kill brain function.
Somehow I always suspected that, just guessing by the slack-jawed expressions of those perched on them. They always reminded me of the little old ladies who spend their days feeding some one-armed bandit in Reno.
By the way, I sincerely hope that you list your profession as “Jackedthlete” on your tax return this year. That is my favorite word of the week (right in front of “synaptogenesis”). You’re hitting on all cylinders.
Good. That’s a good profession.
Now if only I could land a RedBull sponsorship my life would be complete.
It looks interesting, I’ll give it a try.
Let me know how it goes, Marko.
I just did 3 sets. Instead of chains that I don’t have, I stuffed some books in my backpack. I liked it. Also, tumbling adds variety and makes it even more interesting. I’ll definitely do it again every once in a while to mix up my training, and maybe add some jumping rope exercises as well.
Yeah, jump rope or burpees mildly inserted can jack the heart rate.
That looks like a blast. I have absolutely zero gymnastic experience so I’ll probably have to start slow, but definitely plan on trying this soon. Jogging on a tread-mill is mind-numbing, so I usually just end a workout with jumping rope, sprints, burpees, jumping squats–something like that–and call it a day.
Yeah, jump rope is cool too. I’d incorporate it into a circuit like this, actually. It would give a small boost to the heart rate if needed.
Definitely some good ideas. A while back, I combined sprinting and rolling and found that to be fun – and incredibly tiring. Not going to knock any of your gymnastics training – your kip was excellent and your handstands looked pretty solid. Got any tutorials for the kip, specifically? I’ve always been an athletic guy but for whatever reason the kip has always eluded me.
The kip took me forever to learn, but I’ve been doing it since 2002 so it’s kind of second nature. I’ll do a write up on it for sure. It’s a matter of technique and coordination. Just takes time. And a lot of falling.
I concur with the kip tips! I’ve wanted to do .ne for as long as I can remember but look like like a fish out of water when I try.
I’ll do a write up on the kip-ups, definitely. It’s not as difficult as you would think.
I am interested to know how to incorporate tumbling into a routine?
Rajat, by tumbling I mean cartwheels and rolls and whatnot. The example is basically in the video. Some basic accessory work, locmotor things, and just going out there and maintaining an upbeat tempo so the heart is pumping.
Rajat, by tumbling I mean cartwheels and rolls and whatnot. The example is basically in the video. Some basic accessory work, locomotor things, and just going out there and maintaining an upbeat tempo so the heart is pumping.
Ok…gotcha…I will give it a try and let you know.
In lieu of typical, boring-ass cardio, I like things like barbell complexes. I usually try some type of circuit with metabolic, core/glute activation, speed, and power work…. something like:
Kettlebell swings
Mountain Climbers
Single-arm Dumbbell Snatches
Waiter Walks
Kettlebell Halos
Medicine Ball Slams
etc
Short break in between each. Repeat a few times.
Barbell complexes, although cool, aren’t really aerobic work.
Other stuff seems fun though. But swings, snatches, and slams are bit intensive. They could work, definitely, though. Climb closer to the lactic zone though, creeping out of aerobic work.
How are you liking those shoes, by the way? I’m thinking about copping a pair.
They are the first gen pair. Had them for about a year. I like them a lot.
man thanks for broadening the scope of how people (or at least, me) see aerobic work. i tried it but i still gotta work on backward rolls to handstand. but i enjoyed it!plus i guess this is the closest i can feel like son goku
Yeah, just like most tricks, they are skills. Gotta get the timing down.
And it isn’t. Remember, the internet can show you how to create energy balls. Srsly.
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But distance running sucks. Not only does it take forever, but it also zaps the legs of energy that is otherwise used to gain strength and explosiveness.
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I couldn’t agree more. Last time I went out for a run I did intervals with pushups at the end of each interval. There must be a better way, right!
Planche work is tough. My list of gymnastics-based movements I’m working on keeps growing. Planche and a slow muscle-up are at the top of my list.
Progression is just so slow and difficult to measure. But they are fun. Very fun.
Looks interesting. I’ve been doing some gymnastic static holds for a few months now and I’m slowly but surely getting there. You should check out Building the Gymnastic Body By Christopher Sommer. It has some good progressions for the Planche, and front and back levers.
Yeah, I’m familiar with it, Andy. Thanks for referring it though. Chris is definitely one of the “pioneers” of their inclusion.
Love this. Jiu Jitsu and Boxing training essentially mimic this sort of training stimulus (though probably with a bit more intensity). Definitely need to incorporate this more into my regular aerobic training outside of practice. Have you ever tried free rolling on a stability ball? Along these same lines, gets the heart rate up (but can be kept in aerobic zones), and is a ton of fun.
Nope. Don’t have a stability ball. I’ll stick to my less than forgiving garage floor, ha!