Power Extreme - a new level of strength training

Power Extreme - is a sport in which strength exercises performed with non-standard ammunition: large tires, a thick neck, concrete balls, racks or frames with pancakes.

This sport is suitable for those who are tired of the usual weight training, I want to try something new, to challenge myself. Also on power extreme is worth paying attention athletesStranded on a training plateau.

Exercise of Power Extreme will help you:

• increase muscle mass;
• increase pain tolerance;
• become stronger;
• pump endurance;
• a break from the routine.

Tip: Find someone who will train with you. It is important that he was stronger than you, and you're looking at it, constantly sought to expand the limits of their capabilities.

New exercises of extreme power combined with competitive element will help you overcome the plateau and reach a new level of training.

Basic exercises for beginners

As mentioned above, on a power extreme workouts typically involve the use of special shells: the huge tires, logs, training sled, Trap-vultures. However, you may well start with the usual and free weights, and further, if extreme force will have you like, find a suitable room.

Below are exercises and training for beginners in strong extreme, already familiar with the rod and weightlifting exercises. If you have never engaged in power sports, first should learn the proper technique of basic exercises (ideally - with the coach) and then try to power extreme.

1. Taking on his chest and standing barbell bench press

If your gym has a thick neck, use it, if not, suitable and conventional. Thick neck safer for the forearms and wrists, and in addition, he coached grip.

Choose a weight that you can perform 5 reps in each set, from warm-up to the last. Do take on the chest and press up or push rod.

This exercise will improve blood circulation, warm up the muscles and the central nervous system to prepare for further training.

Here's a video with the technique of taking on his chest.

Once you have completed the capture and the bar was on your shoulders, no matter how you raise it over your head. You can make up press, push, like in the video below, or push in scissors - choose as you prefer.

If you are able to perform a jerk the rod, through training can alternate it with a jolt. Follow the same - 5 repetitions.

After this exercise, you are really tired. Maybe even you see floating spots before his eyes. This is normal. Get some rest and go to the next exercise.

2. Deadlift

This is one of the most important exercises in strong extreme. Deadlift in one form or another, whether it be lifting weights, machines, thick neck, the frame with pancakes, there is almost any competition.

In an extreme force is important not just to lift a lot of weight, and do it many times. Try to raise 80% of its odnopovtornogo maximum (1RM) as many times as you can in 60 seconds. In this case, choose a thick neck and do not use belts for traction.

Here are two interesting ways to perform this exercise.

circular approach

This method is suitable to you if you are involved in a group or have led to a few friends. At first, all warm up and try to do the exercise with the chosen weight. Typically, this is 80% of the average in the group of 1RM. Then every one of you comes to the bar and make one repeat. Me, until one will do 10 repetitions.

Circular approach reduces the time of rest and support your motivation: you will not be able to rest for a long time, because after you whole queue of people waiting when you finally follow their repetition.

If you are doing alone, just do 10 times and try to shorten the rest between repetitions to a minimum.

Many reps with more weight

Take 75-80% of your 1RM and perform 10 repetitions without rest. If you are too heavy, you can simplify your task a bit, put it under the bar 20-kilogram pancakes. So you reduce the path of the bar a few centimeters.

3. Carrying Trap-neck

Trap-neck (neck diamond) can be found even in a conventional gym. Hang him some pancakes - and go for a stroll.

A specific weight depends on your physical fitness. Take not less than 90% of 1RM deadlift. When you lift, keep your back straight and hard, tense thighs.

Aim to walk at least 15 meters and not using belts for traction. If the neck slip out of hands, use magnesia.

This exercise trains the grip, pumps muscle bark and feet. In addition, walking with Trap-stamped good load trapezius muscles and forearm.

4. Hold for a while

Hold on while useful for two reasons:

• increases strength;
• increases tolerance to pain.

To measure the time, use a stopwatch, a timer is not - and compete with friends. If you set a timer with countdown, you know exactly when it will be possible to release the projectile, and it stops your progress. When you use a stopwatch, and compete with your friends, a desire to be better than forcing you to stick to the last.

Here are a few options on the retention time.

hold dumbbells

Choose dumbbells that you can not hold more than one minute. You can also buy special lining for dumbbellsWhich are placed on the handle and make them less comfortable to hold. If your gym do not have dumbbells, which would be difficult to hold more than a minute, such covers will help you to complicate the exercise.

Front retention

Take a dumbbell, stretch your arms in front of you and hold for as long as you can. You can also hold a dumbbell in your hands stretched to the sides. Try to hold the weight of each week a little longer.

Keeping the fingers

Take a dumbbell in one end so that his hand was on the outer part of the thickening. Hold a dumbbell in the lowered hands as much as you can. Try every week to keep the dumbbell slightly longer.

5. Exercise equipment for Power Extreme

tire revolutions

Large tractor tires can be found in specially equipped gyms or when tire trucks - in the summer you can practice in the street.

Do not try to lift the tire due to biceps - it will end torn muscles. To begin, sit as low as possible next to the tire, grasp hands over her bottom edge and place your arms at the top edge. The grip can be anything: the main thing that you feel comfortable and hands were almost straight.

Now you have to pull hard on the tire shoulders and entire body, starting from the feet floor. When the tire starts to rise, continue to press and, using his knees and the inertia of the initial impulse, put the tire. Then push it and start over again.

Here's a video with the technique.

You can push the tire at a certain distance ahead or move back and forth. You can also perform a circular approach with your friends.

Transfer or hold keg

Find used a beer keg, fill it with sand, water or more than anything, and you have a ready-made shell for extreme power, the weight of which can be adjusted at the expense of content.

Basically keg carry. You can take one hand on the top, and the other - for the bottom and move kegs with an offset to one side. Or you can clasp hands and move the keg on his chest. The video below shows the extreme athlete power are two ways to perform this exercise.

Transfer and retention of heavy objects

Just look for heavy objects that are difficult to carry in their hands because of the shape, and move them. These may be stones, car engine, heavy logs or your girlfriend. Just your imagination and look around.

training program

Here is a sample workout on a power extreme. Weight is indicated as a percentage of maximum odnopovtornogo.

1. Taking chest with zhimom up or push: warm-stamped - 5 times, 45% - 5 times, 55% - 5 times, 65% - 5 times, 75% - 5 times, 80% - 5 times, 85% - 5 time.
2. Deadlift with stand: 45% - 5 times, 55% - 5 times, 75% - 5 times, 85% - as many times as you can in 60 seconds.
3. Transfer Trap-neck (weight percentage of 1RM deadlift): 65% 15 m 75% 15 m 90% 15 m.
4. Hold dumbbells with your fingers: Hold dumbbells at 10 kilograms for 60 seconds.
5. Rolling tires. As many times as you can in 60 seconds. If you do not tire, replace the item at other polyarticular exercises like pull-ups or thrust the dumbbell to the chest in the slope.

Power Extreme principles are simple: grab a heavy object awkward shape and moves it further and faster or lift more times than the guy next to you. However, this only sounds simple.

Training on a power extreme, most likely, will last longer than your normal training sessions and will surely be much more difficult. Well, if you will hold them at least once a week - it will be sufficient.

If you correctly will pick up the load, you can remove the psychological barrier before new weights, Provide the body unaccustomed load and to quickly overcome a training plateau.