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WARRIOR WORKOUT
BONUS SERIES PART II
THE UNDERGROUND GUIDE TO
WARRIOR FITNESS
Created By Ross Enamait
Founder of WarriorForce.com & RossBoxing.com
UNDERSTANDING THIS E-BOOK
Dear Customer,
Welcome to the
WARRIOR WORKOUT BONUS SERIES PART II
.
Part II
includes many new exercises and workouts that you can incorporate into your
workout.
One of the misconceptions regarding bodyweight exercise is the belief that
squats and pushups are the only two movements that you can perform. It is
unfortunate that so many individuals subscribe to this narrow-minded approach.
I am using these bonus packages in conjunction with
The Underground Guide
to open a can of whoop-ass on this misconception! There are an infinite number
of exercises and routines that you can perform with nothing more than your
natural bodyweight.
High repetition Bodyweight Squats can lead to boredom. If you find yourself in
this situation, it is time to incorporate variety into your routine by focusing on
different aspects of training. A complete program must incorporate strength
work, power training, anaerobic conditioning, core training, and more.
Now that I have rambled on with my introduction, let’s get this party started by
looking at some new exercises. We will then jump right into the new workouts
and Warrior Challenges!
Train hard!
WarriorForce.com
RossBoxing.com
ADDITIONAL EXERCISES TO TRY
Variety is always important when training. Let’s look at some new exercises that
you can add to your workout arsenal.
Wall Pushups
are useful if you are having difficulty progressing to a full-fledged
handstand pushup. Many individuals attempt handstand pushups for the first
time and are overcome by the fear of exercising from an upside down position.
Your first attempt at a handstand pushup may be psychologically challenging.
One of the best ways to overcome this feeling is by gradually elevating your feet
against a wall (as illustrated below). You can slowly inch your way up to a full
handstand pushup. Try to raise your feet a few inches higher each day. As your
feet continue to rise, the exercise will shift its emphasis to the shoulders.
When you are
able to perform
complete
handstand
pushups, you
can increase
the difficulty by
elevating your
hands onto
blocks. By
raising your
hands from the
floor, you will
increase your
range of motion, which increases the difficulty and effectiveness of the exercise.
When you become proficient with this advanced variation, you can attempt to pull
your feet away from the wall. It is VERY difficult to perform a handstand pushup
without touching your feet against the wall. This freestanding version requires
tremendous strength and balance!
Handstand pushups may be imposing at first, but just like anything in life,
practice makes perfect. If you think this exercise is impossible, let me inform you
that Dr. Robert Goldman once performed 321 consecutive handstand pushups.
Now pick those feet up off the ground and get busy!
Elevating your feet from the ground is a surefire way to increase the difficulty of
any pushup style. I recommend that you begin to raise your feet for all pushup
variations. The body adapts to the demands imposed upon it from training. In
order to continually advance, you must increase the stress that you apply to your
muscles. As you improve, you must increase your workload. If not, your body will
adjust to the movement, and your improvements will cease.
What does this mean?
It means that you must continually progress to more difficult movements. It is not
sufficient to just add more repetitions. Hit the muscles from different angles by
elevating your feet from the ground. A few “elevated” variations that I recommend
include Close Grip Pushups, Divebomber Pushups, Plyometric Pushups, and
Reverse Pushups.
EXPLOSIVE PUSHUPS
Many individuals have a misconception regarding bodyweight exercise and its
carryover to power sports such as boxing and MMA. This misconception
originates from individuals who focus all of their attention towards one or two
exercises, such as high repetition squats and pushups. Although both exercises
are excellent, there are many more movements that SHOULD be included in a
COMPLETE routine. A complete athlete must divide his time between several
forms of training including (but not limited to) endurance, speed, power, strength,
balance, and agility.
To be explosive, you must train in an explosive manner. There is a time for
endurance training and a time for explosive training.
IT IS POWER TRAINING TIME!
We are all familiar with the traditional Plyometric Pushup (page 60 from
The
Underground Guide
). This movement is commonly performed with a handclap
while in air. You can increase the difficulty of this movement by performing a
handclap BEHIND your back while airborne. This exercise requires explosive
power and coordination. I have seen athletes fall on their face when attempting
this movement for the first time, so proceed with caution!
Be sure to explode off the ground when performing this
Clap Pushup Variation
.
Your hands should “clap” above your lower back. You will need to explode fast
to perform this exercise successfully. Definitely give this variation a try!
If you watched the classic boxing movie
Rocky
, you are familiar with our next
exercise. I have dubbed this pushup variation the
Rocky Pushup
. For this
movement, you will perform alternating one-arm pushups. You should explode
from the ground with each repetition, landing on your opposite hand. This
pushup variation is very challenging, but AWESOME for functional power
development.
Hopping Pushup
– This variation involves a plyometric pushup with lateral
movement. You will thrust your upper body off the ground, from left to right.
Begin by lowering yourself into the bottom phase of a pushup. On the upward
portion of the movement you will explode into the air, thrusting your hands off the
ground. Start by thrusting to your left. Thrust back to the center position, and
then to your right. This exercise should be conducted at a brisk pace with
stationary legs.
Leaping Pushup
– For this variation, you will propel yourself off the ground, over
an object. Begin by assuming the pushup position, with an object placed on your
side. Thrust upward and over the object so you land in a pushup position on the
other side of the object. Your feet will remain on the ground as your upper body
leaps back and forth over the object. As your power improves, you can raise the
height of the object. You can start with a small book and gradually stack
additional books on top to increase the difficulty.
Power Overs
–Use a basketball or medicine ball for this exercise. Begin with
one hand on the ball, one hand on the floor. Thrust your torso up as if you were
performing a pushup. Your torso will be propelled into the air. The hand that
started on the ball will head to the floor, while the hand from the floor is thrust
upward to the ball.
There will be a
split second
where the hand
that started on the
ball is airborne
heading down,
while the hand
from the floor is
heading up
towards the top of
the ball. As soon as your hand reaches the floor, quickly drop down into a
pushup position. Immediately explode back up, once again lifting the hands from
the floor. Your hands will thrust side to side, from the floor to the ball.
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