Try This One Two Punch Combo For a Strength Boost

(Short read) Get great results by doing a workout combo of the farmers walk and the leopard crawl.

Strength is awesome. Being strong gives you a sense of power. It can even save your life. There are many ways to gain strength. During my fitness journey I’ve tried a number of strength training exercises and there are a few exercises that stand out. For the purpose of this post, I’m choosing two specific exercises that boost general strength. The strength gained from these movements are transferable to a number of strength training exercises and even athletic movements. The two exercises are the leopard crawl and the farmer walk. These two exercises are great individually but are also great as a combo.

How To Use Leopard Crawl and the farmers walk together

I usually do this combo after some weighted chin-ups but this can be done separately as a short and efficient workout. Below is my approach.

  • 3 rounds of heavy farmers walks- Each round will last 15-20 seconds. Rest 2 minutes in between rounds.
  • 3 minutes of rest after the last round of farmers walks
  • 5 minutes of leopard crawls- Set a timer for 5 minutes. Every time you stop crawling you’ll pause the timer. The goal is to get 5 minutes of total work done. You don’t have to do 5 consecutive minutes.

Why This Combo Works

This combo of farmer walks and leopard crawls works because they compliment each other so well. They also fit most of the boxes for gaining functional aesthetics. This combo trains your strength, movement quality, nervous system health, and conditioning. The farmers walk works every muscle in your body but also puts tremendous stress on your nervous system. To counter that nervous system stress, the leopard crawl revitalizes your nervous system. By adding the leopard crawl, you speed up the recovery process of the farmers walk.

Post talking about the numerous benefits of the leopard crawl: The Best Exercise You’re Not Doing

Post talking about how the Farmer Walk will get you stronger: Get Strong With Farmers Walks!

Photo by Ivan Samkov from Pexels

Winners Do Cardio

If you’re not doing some type of cardio, you’re missing out! It has several health benefits that go beyond burning fat . For me, cardio is also a great way to improve muscle recovery. Cardio gets blood flowing throughout your body. As someone who does a lot of heavy lifting, I can feel the relief in my body after a long cardio session. The blood flow from cardio reduces soreness and the stiffness caused by lifting. I also notice that I don’t recover as well from my workouts if I don’t get enough cardio in my workouts.

Everyone knows the typical ways of doing cardio such as high intensity interval training and jogging. If you’re not a fan of conventional cardio workouts, below are some other ways to get in a satisfying cardio workout.

Alternative Forms of Cardio

Sports: Playing sports is a great way to get in a get cardio workout. Assuming you like the sport, you’ll be having fun as well so it won’t feel like a workout. If you’re not physically ready to play competitive sports, you can do less intense sports activities like shooting some jumpshots or tossing a football with a friend.

Walking: Walking is a natural part of human movement. You can walk around around your neighborhood, walk to the grocery store, to the park, etc. You can treat walking like a means of transportation so it doesn’t feel like a workout.

Bag Work: If you’ve been following this blog, you’d know that I’m a big fan of bag work. It provides a good cardio workout and promotes mental health. Hitting the bag for five minutes won’t make your precious muscles disappear. It might actually support muscle growth since you’ll be generating force when throwing punches.

Random Activities: You treat random activities as cardio as well. Join a dance class, skateboard. Even doing yard work will have a cardiovascular effect on your body. Find an activity that keeps you moving and gets blood pumping in your body. You can treat these as activities rather than workouts.

I made this post to talk about cardio for recovery, so try to avoid any cardio activities that will sabotage your goals. If you have a knee injury, playing a sport probably won’t be the best option for you. Training a marathon won’t help you if your main goal is to build strength and muscle. Do activities that are appropriate to your body and support your goals.

There are several ways to get in a cardio workout that aren’t mentioned in this post. There’s no excuse not to get in some type of cardio. All it takes is some dedication and creativity. What are your favorite forms of cardio?

Photo by https://www.pexels.com/@pixabay

 

Sprints, Sprints, and more Sprints

Faster than a speeding bullet! Was that Superman? No that’s you in the middle of a sprint workout. Weightlifting is the only form of exercise that can compare to sprints in terms of body transformation. The way it makes me feel is phenomenal. There are many benefits like increase in testosterone, better nutrient partitioning, and an endorphin boost.The freedom you feel when you’re running at full speed in open space is almost unrivaled. Sprinting can transform your body.

Have you ever seen a fat sprinter? Sprinting is arguably the best fat loss exercise on the planet. You’re burning fat while sprinting and hours after you’re done. Sprinting will develop your leg muscles as well.Sprinting is also great for sports performance. Speed kills in sports and there’s various sprinting drills depending on your sport.

Here’s a list of the Sprinting protocols I’ve used:

Hill Repeats for fat-loss: Find a steep hill and do 3 sets of 7 hill sprints with 1 minute rest in between. Depending on your conditioning levels you can start at 5 repetitions or go all the way up to 10 repetitions per set.

35 Yard Sprints for power development:One set of twelve repetitions of a 35 meter sprint. After each repetition you’ll rest for 10 seconds. It’s a good workout when you’re in a time crunch. I’ve noticed an improvement in my deadlift power when I’ve incorporated this protocol in my routine.

100 meter sprint for total body transfromation: Do a 100 meter sprint and walk back to the starting spot. Once you get back, repeat the sprint. Keep repeating til you do ten sprints.

400-300-200-100 : This protocol involves doing a sequence of sprints for different distances. First, you’ll do a 400 meter sprint followed by 4 minutes of rest. Then it’ll be a 300 meter sprint with 3 minutes of rest. Followed by a 200 minute sprint with 2 minutes of rest. You’ll finally finish with a 100 meter sprint. This protocol will have you gasping for air like nothing else.

Like any form of exercise make sure you’re physically ready before doing sprints. If you’re not used to sprinting, I’d reccomend doing hill repeats first as they’re the safest form of sprints because you’re not moving at high speed. This will help you work on your sprinting form and develop sprinting muscles like the hamstrings, glutes, and calves.

Go Sprint and reap the benefits!