600 lb. Weighted Situps

A little while back I had a video up showing you weighted situps with 500 lbs. If you saw that then you know that it was not a max effort. Well, here’s my latest weighted situps with 600 lbs.

God bless,
Bud Jeffries

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Posted in Ab Strength, Amazing Lifts, Super Strength, Video | Tagged , , , | Leave a comment

Get Your Technique Critiqued

We are always looking to make our membership site better. As was announced on our coaching call last night, Logan has added a new area to the site, where you can submit a video of any exercise, lift or feat and we’ll critique your technique.

We’ll give you the best information on helpful tricks or tips you can use to make yourself stronger and with better form. Get your technique critique here.

Of course, we can’t offer this to everyone as it would be just too many videos to go through. So this is for our Super Human Training members only. If you’re not a member yet, get your $1 – 14 day trial membership here.

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Short Workouts Tip #3

Even a good part of your conditioning should take very little time. When you have more time, train more but don’t think that limited time can’t be very productive. If you’re reading this site you’ve probably heard what I’ve been doing in training the kettlebell swing in the last year or so. Some really long sets/workouts. But that’s not the whole story. Yeah I think that pretty much every body can and probably should make time once a week or so for an extended conditioning workout. I wish I could say different but I don’t think there’s any way to get the benefits I’ve gotten from an hour long conditioning workout that is both muscular and aerobic and almost if not completely non-stop without actually doing that hour. However you can get most if not all of that benefit by doing one one-hour session (hour time frame is just an example), once a week. Your other sessions do not need to be longer than 10-15 minutes if that’s all the time you have. The key to getting these big results from very little time is to make those quick workouts (especially the conditioning ones), bad to the bone.

sprawl front 2 300x225 Short Workouts Tip #3

In the middle of a sprawl

For example I’ve got a challenge workout that I’ve done the past year or two. I call it the 12:12 workout because the first time I did it it took me 12 minutes and 12 seconds to complete and I about coughed up a lung. We now use a version of this for the MMA fighters I train as a “yard stick” workout. (A workout that you cycle back to regularly to test how the other training you’re doing has affected your strength/conditioning). For them we simply but ominously call it, “The test.”

Bud Jeffries Heavy Kettlebell Swings

Heavy Swings

It consists of 20 heavy 2-handed kettlebell swings and 20 sprawls done without rest five times as fast as possible. In my original challenge and personal workout you had to use a 140-150lbs T-Handle Kettlebell for the swings but for them we scale the kettlebell weight by experience, strength, etc. I found that as I got in better shape my time got much faster (Duh) and we have found that about six minutes is the max speed possible for this test. My personal record has improved from 12:12 to 5:58 with the 150lb T-Handle. However I still have a huge available area to progress in. What if I can build to doing that same workout in six minutes, but using 225lbs on the T-Handle?

Everybody who’s ever done this particular one will tell you it’s horrible and it should be if you‘re putting out the right effort with the right weight. Guys who are in frightening condition will still be sucking wind at the end of it and you will get a super effective workout in conditioning, strength, fat burning, etc. in 6-12 minutes. The key is intensity and progression. Compare the differences in intensity from a weight perspective in a short vs. long workout. 150-200lb swings vs. 53-106lb 100-200 reps vs. 500-1000 reps. You need both but you can get massive gains in just a few minutes – those minutes just gotta be Superbad.

God bless,
Bud Jeffries

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Posted in Bodyweight Exercise, Challenge Workouts, Conditioning Exercise, Kettlebells, Martial Arts, Program Design, Weight Loss | Tagged , , , , , , , , , , , , , | 1 Comment

Short Workouts Tip #2

You don’t need a lot of volume if you make training hard enough and you don’t need a lot of volume for strength except in special situations. Both of the routines I mentioned yesterday that led me to my all time best in those lifts only contained five to eight sets total and most of those were single reps and only one or two were “heavy” or max weight or effort. The rest was warm up/technical practice.

Even most heavy competitive lifters rarely exceed more than one or two sets for low reps with over 90% of maximum weight. Even the West Side style of training which is known for pretty big volume can be done fast. In fact the percentage/ speed sets they get much of that volume from is supposed to be done at a very fast pace with very short rest periods. Their 8×3 with 60% workout shouldn’t take more than ten minutes to do.

Most lifters across almost all the strength disciplines especially reaching back in time and toward the drug free trainers rarely do a big number of truly heavy sets. Bodybuilding is an exception because it is often seeking a different type of muscle growth and Olympic lifting in the modern incarnation is also because of the skill building requirements. I could cite you numerous examples such as Ed Coan, Doug Furnas, Mark Challeit, Tommy Kono, Hugh Cassidy, Marty Gallagher and many more.

The “meat” of your workouts are those one or two heavy/hard sets per exercise (for strength) everything else is warm up/practice and (this is something I’ll talk about more in the future), you can make a strong case that in most circumstances you won’t get any more strength gains by doing more than that.

God bless,
Bud Jeffries

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Posted in Barbells, Program Design, Super Strength, Workouts | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

Short Workouts Tip #1

Quarter Squat

One exercise can be a workout!

In our recent survey one of the big questions was, “What is the roadblock keeping you from getting super strength/endurance?”

Almost fifty percent of the huge response we got said they just didn’t have enough time. So here we’ll start tips on getting lots of results very fast, with a very limited training time.

Realize you only need the bare essentials. Most training info available will lead you to believe you need to do a ton of exercises to get any results. Dead wrong. Most people will actually get better results by doing a very limited routine. Think one exercise per movement pattern. For most people and generally for the greatest effect that’s going to boil down to some type of squat, some type of deadlift or pull, some type of row or chin and some type of press.

Notice I didn’t say muscle or muscle group, when I made my all time best squat do you know you many exercises I was doing for the squat? One. Progressive distance partial to full squats. That’s it. Do you know how long most of the squat training session took me to do? Ten minutes, start to finish. My best ever bench press came from a similar program that had two exercises and took about ten minutes.

You CAN get super strong in very little training time.

We’ll be releasing more programs soon that will give you everything you need to build super strength and endurance in limited time. But for now you can find plenty of abbreviated routines and other time saving workout ideas in my ebooks available here.

God bless,
Bud Jeffries

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Posted in Barbells, Squats, Super Strength, Training Ideas | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

Shooting Under Pressure

In previous posts on survival I talked about doing your training so that you can survive any scenario. Here’s a video that illustrates shooting under pressure.

God forbid you ever need to use it but what if you have to shoot a gun and your life depends on it. There’s a good chance you won’t be completely relaxed and ready to shoot when that time comes. You may have just got out of a fight or have finished sprinting. In some way you’ll likely be fatigued or under stress. Think that might make aiming harder? So why not train it?

God bless,
Bud Jeffries

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Posted in Conditioning Exercise, Video | Tagged , , , , , | 1 Comment

Strongerman Teleseminar Series comes to an end

GripperWe had a great call with Jedd Johnson from the Diesel Crew the other night. A few of our topics for the call included:

  • The Biggest Mistake Jedd made in his grip training and what to do about it.
  • The Four Grip Movements and how to train them
  • Grip Athletics and Grip for Athletes – There’s a big difference in how you need to train
  • Volume and Hand Care for Long Term Health and Strength
  • 3 Ways to know if you’re Overtraining
  • Tips on Bending like using Ironmind Pads, Assistance Exercises and much more

Sadly, this brings us to the end of the Strongerman Teleseminar Series…at least for now. I hope you enjoyed it at least as much as we enjoyed putting it on for you. It’s hard to believe the amount and quality of information that our guests brought to the table. If you want to build super human strength in any regard this series provides a great roadmap.

You can get all the recordings and much more for just $1 as a trial to www.SuperHumanTraining.com. But I must warn you this trial offer won’t be around too much longer. Don’t have an exact date but this offer will be changed in the near future. Get in while you can right here. If you decide it’s not right for you, you can cancel anytime.

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Grip Conditioning Workout

platepinch Grip Conditioning Workout

Pinch Deadlifts

Here’s a cool one that’s a version of grip training mixed with conditioning that I’ve been experimenting with.

  • 100 plate/stair rows
  • 150 bottoms up kettlebell cleans
  • 200 pushups
  • 150 one arm D-handle deadlifts
  • 100 pinch grip deadlifts

You can do this by finishing each of the exercises individually or by going in a circuit or a mix of both. I did a mix of both. By doing it all fast paced you get a great conditioning workout focusing on back work and grip work. It works your grip from multiple angles. The plate row is an “open” grip. The Bottoms Up kettlebell clean is “dynamic” grip. The one arm Deadlift is “supporting” grip and the pinch grip Deadlifts are self explanatory/thumb specific.

In the past I haven’t used that kind of volume in my grip training but I’ve gotten such great forearm work from the high rep kettlebell swings I’ve been training I decided to experiment with other high volume hand training. Doing it in the mix with conditioning work is very efficient and kills two (or more) birds with one stone.

My only caveat here would be to be careful about the skin on your hands. If it’s not conditioned and sometimes even if it is you can tear it up. Also high rep one-hand deadlifts require good concentration and detail because with fatigue it’s easy to get bad positioning. That however is part of the point of training, to keep doing it right even when you’re fatigued. They will light up your abs and just about your whole body. Enjoy!

God bless,
Bud Jeffries

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Posted in Bodyweight Exercise, Conditioning Exercise, Hand Strength, Kettlebells, Training Ideas, Workouts | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

How Do I Get Started in Super Strength and Endurance?

1000 lb. Zercher

There are different kinds of super strength. What are you going after?

I was reading through some of the responses to our recent survey regarding how to best get the right training info to all you out there and a few of the comments/questions struck me. This is one of them. The gentleman asked basically, “I have lots of info on training but how do I get started toward super strength and endurance?”

It struck me that this would be great to answer and you almost never see anyone really talk about this step by step – so here it is!

So let’s assume you have a decent base of general knowledge (i.e., know what a kettlebell is, what Powerlifting/strongman, etc. is) and that you want to get super strength and endurance. Who wouldn’t want it right? Well actually not as many people as you think, even in the hardcore training world. Just suffice it to say that its not something you really “want” if you’re not willing to put out the time and effort to get it.

First thing then to do is answer some questions:

1) What is super strength and endurance to me? There are many valid expressions of super strength/endurance. Which one do you want? Now on some levels they all …click to read more

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Diesel Crew’s Jedd Johnson

Jedd Johnson

Jedd Johnson

In our final week of the Strongerman Teleseminar Series we have the Diesel Crew’s Jedd Johnson. Due to a scheduling conflict we’ll be having this call on Wednesday instead of Tuesday. We’ll be talking about how to build a world class grip, with some specifics on the pinch, among with much else.

If you haven’t already you can sign up by clicking here.

Had a great call with Dan Cenidoza last night. We got into great discussions continuing on muscle control from last week, talking about intuitive training and more.

  • The secrets of muscle control and how a little practice can benefit your lifting
  • The intuitive style of training. Who should do it and how?
  • How to increase your steel bending
  • What Shaolin monks and American weightlifters have in common
  • Two programs Dan used to boost his pressing
  • And much more

Our members will find the recording and tip sheet already up in the bonuses section. There’s also a new grip specific workout as well as the fourth and final video added to the discussion on volume and intensity.

God bless,
Bud Jeffries

P.S. Thanks again to everyone who filled out the survey. You’ll be hearing about some of the results soon and we’re excited about everything that’ll be coming to help you achieve the strength and endurance you want and deserve.

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