100 Consecutive Push-ups

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A few weeks ago, I posted a list of the top ten bodyweight exercises and number five was to perform 100 consecutive push-ups. The push-up is something that has been used in any number of programs from physical education to military conditioning programs. For consistency, the push-up I am describing starts lying face down. Place your hands by your shoulders, keep your torso rigid and press up. Once your arms are fully extended the only points of contact with the ground are your hands and toes. Lower back down and that completes one repetition. Test your max number and then you can start a training program.

I found a six week program to help you complete 100 consecutive push-ups, aptly named onehundredpushups. The program lays out a straight forward progression over the six weeks and is simple to follow. At any time you can repeat a week if necessary, but if you stick with it you will knock down another one of the “top bodyweight exercises”. For those that already can hit a high number of push-ups you should start at week 3.

Let me know how it goes.

Add some spice using the various push-ups in this video from Coach Tara (FYI she is 42 and rocking it!). This is part 1 of 2, and the second series is even more challenging.

How to Perform a Pistol Squat

Last week I posted a list of 10 bodyweight exercises and the first on the list was 10 pistol squats with each leg. The pistol squat popularized by Pavel Tsatsouline builds phenomenal leg strength by using only your bodyweight. Performing pistols takes flexibility and strength as it incorporates the joint’s full range of motion. Training pistol squats will rewire your kinetic chain of movement and build dynamic power.

Description of the Pistol Squat

Start with one foot flat on the floor pressing down through your heel and hold your other foot straight out in front of you. Extend your hands out in front of you and then lower yourself down until your hamstring touches your calf. Pause for a second and push back up. Keep your shin vertical and your core tight. Pavel describes the pistol squat as being an exercise of complete body tension. The pistol squat done properly does not use momentum to bounce back-up, but rather complete muscle control, hence the body tension. Check out Pavel’s The Naked Warrior for a detailed breakdown of the pistol and exercise variations to build up to the pistol.

How I built up to my goal.

It took me two months to go from not being able to do one pistol squat to doing 10 with each leg. The key for me was to build the volume slowly by performing low numbers of reps spread throughout the day. Part of my success was to break this exercise into two stages. First, I needed to increase my hip flexibility so that I could acheive a deep enough squat. I used a flight of stairs to increase the depth of my squat and work up to unassisted pistol squats. Week one, I started with my heel against the first step and squatted until I was sitting on the stairs (for me it was the third step up), paused and stood up. Week two, I stood far enough away from the stairs so I was squatting deep enough for my butt hit the second step. By the third week I was lowering down to the first step. During these first three weeks my goal was to be able to complete an unassisted pistol squat. Every time I went by the stairs I performed a few repetitions alternating legs each squat. You can use a stool, chair, or whatever is handy. Remember to build volume gradually because you are also working the tendons and ligaments. The fourth week I was able to perform a pistol squat without assistance. Now starts the real building phase. The description of each week that follows is an example of one set. I would do three to five of these sets spread throughout the day. Each set consisted of 10 reps per leg. Here is the repetition progression I used starting at week four since the first three were assisted with the use of the stairs.

• Wk 4: 2 squats per leg, alternating until I reached 10 reps (switch legs 5 times).
• Wk 5: 4 squats per leg, alternating legs twice and then 1 squat per leg, alternating legs twice (10 total reps)
• Wk 6: 6 squats per leg then 2 squats per leg, alternating legs twice (10 total reps)
• Wk 7: 8 squats per leg then 1 squat per leg, alternating legs twice (10 total reps)
• Wk 8: You have reached the goal! 10 reps per leg

Remember the long-term goal is total health, if I can build up to a pistol squat so can you, but listen to your body and/or physician before you start training.

Now get to work comrades and as Pavel would say “Power to You”!

True Strength Test: Top 10 Bodyweight Exercises

Bodyweight exercises build the foundation for any training program. You are setting yourself up for injury if you can not move your own body through all the planes of movement. Bodyweight exercises help develop true mobility. I am not talking about just flexibility which is stretched out tendons and ligaments. I am talking about being able to use the joint’s full range of motion. There are some incredible athletes/teachers such as Scott Sonnon, Steve Cotter, and Steve Maxwell providing excellent instruction on bodyweight exercise (and beyond). For today’s post we are going to focus on another unconventional expert Zach Even-Esh. On his blog, he listed his top 10 bodyweight exercises for measuring real strength:

Top 10 Bodyweight Exercises Making You a TRUE Beast!

The List:

1) pistols x 10 ea. leg
2) 1 arm push ups x 10 ea. arm
3) 1 hand pull up x 1 rep ea. arm
4) muscle up on bar / rings x 5 in a row
5) 100 consecutive push ups
6) 10 handstand push ups
7) handstand walking
8) 20′ rope climb without leg assistance
9) parallel bar dips x 50 reps (upper arms parallel to floor)
10) 20 pull ups (overhand or underhand grip)

I am still not able to perform the entire list, but I am more than 50 percent there. Give the entire list a try or pick a few exercises to incorporate into your routine. Set your goal and as Zach Even-Esh says, “Kill it!”

Sun Salutation: A Quick Yoga Series to Start the Day

The Sun Salutation, Surya Namaskar A, consists of 12 postures performed in a single, graceful flowing series. Move through each posture following the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Think of your lungs as an accordion…exhale when compressing the lungs and inhale when expanding the lungs. The Sun Salutation series warms up the body and tones the core muscles. Consider this your morning mobility drill to increase strength and flexibility. The Sun Salutation has numerous variations depending on the style of yoga. The listed series below show the basic movements in Ashtanga’s Surya Namaskar A.

For the series below, a single round consists of all 12 steps. I have linked pictures and further instructions from Yoga Journal for the visual learners.

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet.
2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Hand Pose).
3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend). Keep your legs firmly engaged.
4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.
6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor.
7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
10. Exhale back to Uttanasana, surrendering into the fold.
11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Draw your arms overhead into Urdhva Hastasana.
12. Exhale and return to Tadasana, your home base.

One or two rounds of Sun Salutations performed in the morning will make a profound difference on your day. Eventually work up to five rounds since this is the number of times you will do Surya Namaskar A in the complete Ashtanga series. Who knows, you may like it so much you will want to start practicing the complete Ashtanga series.

Namaste

500 Hindu Squats for Leg Power!

If you want to build explosive leg strength you need to incorporate Hindu squats (bethaks) into your exercise routine. Combat athletes are bringing Hindu squats into the spotlight, but they have been used by Indian wrestlers for centuries. They work your legs as well as your lungs and build concentration due to the focus needed to perform this exercise. Hindu squats develop incredible muscular endurance.

This inspired me to set a personal goal of being able to perform 500 repititions in 15 minutes. Every Sunday I am going to try to shave 15 minutes off my time. I did 500 squats in 1.5 hours. I used 10 sets of 50 reps. I would love for you to join me in this goal…so here is a description of the exercise and a video.

To perform a Hindu squat you stand with feet shoulder width apart bring your arms straight out in front of you (parallel to the floor). Then bring your arms inward as you squat and keep your back straight. As you near the bottom of the motion place the weight on the balls of your feet and come up on your toes. Exhale as you squat down (lungs compress). Once at the bottom of the motion, push your feet into the ground as you swing your arms forward and up into the air. Inhale on the way up (lungs expand). Try to perform as many reps as possible.

Check out Steve Maxwell’s video for a visual.

Start slow with this exercise to see how your body reacts, especially if you have knee problems. There is some controversy surrounding this exercise due to your knees coming over you toes. If not done properly this places unnecessary stress on the knees, but with proper technique Hindu squats will help strengthen the ligaments in the knees. If you feel pain, try the flat footed version instead or talk to your doctor.

Combining correctly performed Hindu squats with deep breathing will strengthen the entire body and build incredible lung power. Hindu squats give a vigorous workout even if you are an experienced squatter. People that can squat heavy weights struggle with 50 straight reps when they first try. Set your time and rep goal based on where you are today and where you want to be in the future. Health is a lifetime journey.