Intense Workout
- Upper Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Modified Drop Set Single Arm Row | #1,#2,#3 | 3 | 15" hold + 5-6 reps per side (See Video & Notes) | 60-90" | 8-9 | 15" + 2-3" |
Option #1
Option #2 (Band Optional)
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OPTION #1
This first exercise is a unique modified drop set on single arm cable rows which his a very effective strength & hypertrophy exercise for the upper back. The first half of the set involves a simple supramaximal eccentric hold (30-40% more weight than his max).
The seated cable row is very conducive for this as the movement starts in the stretched position to begin with therefore it simply requires the athlete to set their spine, shoulder blades, and core then hold the position with the arms full extended. The supramaximal loading creates heightened levels of mechanical tension and muscle damage for maximal muscle growth. You'll literally feel every muscle in your upper back, lats, rear delts, forearms and even your core as you’re resisting rotation while holding a brutal isometric contraction.
Immediately follow this with a drop set by decreasing the load by at least 40% then blasting out smooth rows with additional pauses in the contracted position and brief eccentric isometrics in the stretched position. Because the nervous system will be hyper-activated from the prior heavy loading with max effort isometric, the reduced weight for the standard rows will allow the lifter to produce smooth yet powerful and intense contraction throughout the lats and upper back as the weight will feel inordinately light. As a result this creates further metabolic stress and cellular swelling to the back musculature making it highly effective for producing functional strength and hypertrophy in the upper back as well as other supporting muscles.
On a side note, the single arm version shown here there will actually be a slight amount of rotation. In fact, in the past I’ve mainly used the double arm version for this movement however I’ve noticed after playing around with the single arm version because of the slight rotational position of the upper torso this creates a larger natural stretch of the upper back and lats which could be an added hypertrophy stimulus.
Additionally, the low back tends to not fatigue as quickly as it does during the double arm version.
OPTION #2
NOTE: Mini band is optional.
Using the Mini Band on Renegade Rows not only targets the hips (hip flexors & hip extensors/glutes to another level) but due to the nature of the oblique slings this further enhances full body tension while creating greater core activation. Focus on driving the daylights of the glute of the elevated leg into the band to create as much tension throughout the oblique slings as possible
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Extended EI Slight Incline Dumbbell Chest Press or BANA 2:1 Incline Dumbbell Press | #1,#2,#3 | 3 | 4-6 or 4/2:1 per side | 60-90" | 8-9 | 5-8" |
Main Option
Alternate Option
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MAIN OPTION
NOTE: The "slight" incline is achived by simply placing a plate under the head side of a bench (see video).
Notice the use of the 90-degree eccentric isometrics on both movements. This represents the single most effective training method I know of not only for maximizing strength, size, and athletic performance, but also for optimizing joint health and muscle function. That’s because 90 deg eccentric isometrics maximizing muscle activation, proprioceptive feedback, and body alignment. Read more about this topic in my book MOVEMENT REDEFINED on my website.
As for the press, notice the bumper plate elevating the rear portion of the bench turning the chest press into a slight incline press. This is a great modification I stole from Dr John Rusin as it’s a very clever way to reap the muscular benefits of the flat bench press while providing just enough incline to help pack and centrate the glenohumeral joint into the most biomechanically sound position.
ALTERNATE OPTION
The 2:1 eccentric accentuated protocol also known as the bilateral assisted negative accentuated training protocol (BANA) is one of my favorite eccentric overload methods. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is perform the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement.
Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment thereby limiting the degree of stabilization and motor control. However, this same concept can be applied to dumbbell chest presses as I show in the video using the incline press. The most weight I typically handle on incline dumbbell presses is 100’s. In addition, for the single arm variations (which tend to be a bit more difficult and demanding) that number is typically closer to 90 pounds.
By using this 2:1 BANA method I’m able to handle a 110 pound dumbbell thereby providing greater overload to the upper body. Additionally, the level of core activation is inordinately high as the degree of anti-rotation and rotary stability needed to control your body under such extreme unilateral offset positions is near maximal effort. In other words, during the eccentric phase it feels as though your body wants to rotate and flip off the side of the bench. And in case you were wondering, yes females can do this without chest discomfort as shown by my awesome athlete Leslie Petch in the second half of the video.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Rotational Eccentric Isometric Chops | #1,#2,#3 | 3 | 4-6 reps in each lunge position | 60" | 6 | 2-3" |
Option #1
Option #2
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NOTE: This exercise is the back movement in the video illustration.
Most rotational drills only reinforce pre-exiting levels of rotational movement and do very little to enhance it. For instance if there’s a weak link in the kinetic chain or a small compensation pattern it’s almost impossible to diagnose or correct during more traditional rotational movements. This is where the eccentric isometric comes in. Like all other eccentric isometrics, the rotational EI allows the lifter to hone in on their movement, self-assess where various issues may be occurring (via sense of feel), & then fine-tune their body mechanics based on the enhanced sensory feedback produced from the eccentric isometric.
As with any eccentric isometric, the goal is never maximal or extreme range of motion but instead natural ROM which end up being more compact than what most coaches typically teach. Yes we you can go further on the ROM but you’ll be sacrificing activation, stability, motor control, & proprioception not to mention engraining faulty mechanics as rotational movements we see in sports don’t involve inordinately large rotational ROM but rather natural ROM.
OPTION #2
This next exercise is a Barbell Kayaking Rotations. When performed from the 90 degree eccentric isometric split squat lunge, these target just about every muscle from head to toe while simultaneously working rotational strength & motor control in the transverse plane. One of the unique benefits of this movement is that each rotation not only involves significant rotational torque, force production, & acceleration but there’s also substantial deceleration and force absorption.
These can be performed from either the top of a split squat position or the bottom of the split squat/lunge position. I recommend starting with the top of the lunge then gradually work your way into holding the bottom 90 deg eccentric isometric.
When performing these in the bottom of the eccentric isometric lunge, not only do these blast the entire lower body, but the smaller stabilizers of the hips, knees, feet, & ankles get worked overtime to maintain balance & control the body while rotating the barbell.
As an added bonus these are a phenomenal conditioning & cardio drill that get the heart rate spiked to max levels due to the incredibly high intensity & effort levels needed to perform these even with light loads.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Plate Loaded Hip Flexion Pullups | #4 & #5 | 3 | 3-4 | 60-90" | 8-9 | 2" |
Option #1
Option #2
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OPTION #1
I’ve posted quite a few hip flexion pullups over the last few years including kettlebell loading, band loading, chain loading & more. This plate loaded variation amps it up by applying direct tension to the hip flexors forcing the athlete to brace the daylights out of their core & abs. I’ve also seen several other strength coaches over the last few years post this one including Ben Bruno recently. Can’t remember the other few coaches I saw these from over the last few years as well (sorry to those folks). If you posted this please comment below or message and I’ll make sure to edit this and add you into this description as I want to make sure the appropriate folks get the credit.
A common issue on pullups is excessive lumbar extension particularly when trying to squeeze the upper back & lats. While natural amount of extension is fine, most of it should be occurring from the upper back & t-spine not lumbar spine. Minimizing low back arch forces the upper back to work harder as you’re no longer compensating with the low back. This variation helps to insure that the athlete is minimizing low back extension. Additionally this is a great drill for improving hip flexor strength & core strength that has very nice transfer to sprinting.
This was their first time performing it so it was a bit rough. Both are slightly over-pulling at the top rather than stopping at 90 deg. However, much of this has to due with their hip position. If their hips were more dialed in they would have found it tough to pull past 90 with their arms. Aim for 90 deg at the hips & the knees without letting the feet drift behind the knees. Additionally both athletes had very slight external rotation of the hips rather than perfectly square & aligned hips.
OPTION #2
While there are a number of unique methods I periodically employ to help clean up pullup form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique. The set up for the pull ups is similar to the chaos pushup where the athlete performs pushups off of bands anchored to the pins of a squat rack. In this video I demonstrate the pronated grip (using several bands to help support a heavier bodyweight) while my awesome client Leslie Petch performs the underhand or chin-up variation.
Besides being brutally intense there are 7 reasons why chaos pullups and chin-ups are so effective.
The kipping pullup is perhaps the single worst exercise creation in the modern day fitness industry. Besides leading to a number of muscular dysfunctions and movement aberrations throughout the kinetic chain, it does little if anything to build functional strength and muscularity. Attempting to perform even the slightest kipping maneuver while doing the chaos pullup will cause the body to bounce around in an uncontrollable fashion. As a result, the chaos pullup helps eliminate the dysfunctional and aberrant kipping syndrome that’s plagued the fitness industry for the last decade.
The chaos pullup does wonders for eliminating the all-too-common over-pulling syndrome. Many lifters feel compelled get their chin over the bar when performing pullups. This produces a number of dysfunctional mechanics not to mention shoulder issues and postural misalignment. The chaos pullup teaches the lifter to terminate the top end range of motion slightly above chin level which happens to be the optimal range of motion for both pullups and chin-ups. Any amount of excessive over-pulling and trying to reach the chin over the bar will cause the lifter and the bands to bounce and shift.
Oscillating kinetic energy such as that produced from the hanging band technique as well as perturbation training is incredibly effective for improving proprioception and kinesthetic awareness. That’s because it wakes up muscle spindles ultimately providing a greater sense of feel and enhanced body positioning. The chaos pullup is one of the most effective ways to incorporate this form of oscillating kinetic energy into vertical pulling movements. However, if you do have a partner, employing the perturbation method to either the chaos band method or trap bar pullup is very effective as well.
Excessive momentum and jerky movements are both common problems lifters experience when performing pullups. Learning how to eliminate momentum and perform perfectly rigid and strict pullups is something that will do wonders not only for enhancing your vertical pulling mechanics but also for blasting your upper back and lats. In fact, the lifter will be almost required to use eccentric isometrics during their pullups to maintain control. As a result, the chaos pullup is an exceptional functional hypertrophy builder for the upper back and lats as well as the arms due to the high levels of mechanical tension and metabolic stress produced from the ultra strict form
Besides acting as a powerful stimulus for inducing functional strength and hypertrophy in the upper torso, the chaos pullup can do wonders for cleaning up shoulder issues and postural misalignment. That’s because it promotes proper shoulder packing and centration of the glenohumeral joint not to mention rock solid postural alignment.
Learning to keep the core tight and maintain a neutral pelvic position is important for any movement including pullups. If the lifter attempts to pull their pelvis into either excessive anterior or posterior pelvic tilt and moves out of neutral position, the misalignment will cause their entire body to bounce thereby providing immediate feedback. To keep the band and body locked in, the core will be required to stay aggressively activated throughout.
Whether you want to admit it or not, the muscle mind connection is real. Unfortunately many lifters struggle to feel their lats and upper back working when performing pullups typically as a result of faulty mechanics and excessive momentum. Fortunately the chaos pullup and chin-up is one of the most effective vertical pulling variations you’ll ever use to help establish a strong muscle mind connection throughout the lats and upper back.
Like any pull-ups, chaos pull-ups are highly adaptable and versatile as they can modified using a number of progressions including sprinter pull-ups, leg raise pull-ups, knee raise pull-ups, dead bug pull-ups, and more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Smith Machine Overhead Press | #4 & #5 | 3 | 3-4 | 60-90" | 8-9 | 2" |
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If you're looking for a way to shock your upper body and build new levels of functional strength and hypertrophy in the chest, back, shoulders, and arms, look no further than this eccentric accentuated training method. I refer to this as the 2:1 bilateral assisted negative accentuated training protocol (up with 2 down with 1 method). It can be used on chest presses, rows, shoulder presses, upright rows, squats, and more.
Let's face it, the Smith machine often gets a bad rap in the fitness industry. In fact, many trainers, coaches, and lifters tend to think of the Smith machine as the bastard stepchild to the traditional Olympic barbell that only emaciated weaklings and imbecile meatheads gravitate to. Now, I don’t necessarily share this same sentiment but I have to be honest. I don’t typically use the Smith machine with my athletes and clients as I tend to prefer the Olympic straight bar and other free weights predominately because they ingrain and require more functionally integrated movement. However, the one exception is the bilateral negative accentuated training method (BANA) also known as the “up with 2 down with 1 protocol”. In fact, I would argue that this is one of, if not the most effective way to use the infamous Smith machine. Here’s why.
The 2:1 BANA method is one of the most effective eccentric overload and negative accentuated protocols there is. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement.
Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment. While it’s impossible to apply this exact technique to traditional barbell moves for obvious reasons, this same concept can be applied to a number of movements using the Smith machine. Essentially the Smith machine allows the lifter to apply the BANA method to a variety of traditional compound movements while also providing the closest thing possible to replicating compound barbell movements. For instance, using the Smith machine the 2:1 BANA method can be employed on bench press variations, bent over rows, over head presses, upright rows, and even back squats and front squats as I demonstrate in the videos alongside several of my awesome clients Leslie Petch and Ben Lai.
The 2:1 BANA overhead press builds monster overhead strength and massive deltoids. The protocol is almost identical to the chest press. However, there are three methods that can be used. First, the lifter can employ an upright bench with back support. Second, the lifter can perform them by simply sitting on the edge of a bench with no back support which uses more core and full body strength as demonstrated by my bodybuilding client Ben Lai. Lastly, the lifter can perform them in a kneeling or half-kneeling position as demonstrated by my figure athlete Leslie Petch. This method requires even more core and full body activation to stabilize your torso.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Med Ball Swap | #6,#7,#8 | 2 | 20" per leg | 45-60" | 5-6 | N/A |
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Single leg swaps are my go to exercise for strengthening the feet and ankles. The overhead variation of the swap further increases the difficulty as it raises the center of mass causing greater rotational torque and destabilizing forces on the body. Using a medicine ball (which produces a similar effects as holding a bottoms up kettebell but is more conducive for swaps) is a great way to incorporate simultaneous shoulder stability, postural alignment, motor control, mental focus, and overhead mobility while learning to maintain balance throughout the body.
In addition this specific variation reinforces the idea of integrating stabilization in the feet, ankles, core, and shoulders (head to toe integration) and coordinating these components together to stabilize the body as a whole unit. This is an important capability that all individual from athletes to fitness enthusiasts should master. Here’s one of my collegiate quarterbacks I work with Drew Dinsmore improving his lower body stability, core activation and shoulder function all at once. And yes this an another drill that’s much trickier than it looks.
It’s also an excellent warm-up exercise to get the entire body functioning as a whole unit and sending blood flow to all major muscles of the body. During this specific workout I had Drew work these in with heavy eccentric isometric squats, eyes closed floor press, eyes closed inverted rows, reverse depth drops, and single arm planks.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Double Foam Roller Ab Rollouts | #6,#7,#8 | 2 | 2-3 (each rep is ~10") | 60" | 7 | 2-4" |
Main Option
No Foam Roller Option
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MAIN OPTION
The double foam roller ab walkout annihilates the abs & core while also improving shoulder stability & bulletproofing the spine. You only need 2-3 reps per set as each rep takes at least 10 sec. Make sure to hold the stretched position several seconds.
NO FOAM FOLLER OPTION
If I could only choose one core exercise the single arm plank and variations thereof would be it as it’s one of the most simple yet effective core stabilization drills in existence. With that said here are 10 cues for single arm planks
Try to stay as tight as you can with every muscle braced from head to toe.
A wider stance is easier, while a narrower stance works the core stabilizers more intensely. Generally, use a stance that's slightly wider than shoulder width.
Place the non-working arm towards the side of the body without that arm actually touching the outer hip. Supporting the leg with the arm is a subtle form of cheating.
Focus on squeezing the non-working arm and keeping it tight to activate the lats and shoulder stabilizers of the opposite side via neuromuscular cross-transfer.
Keep both legs fully straight rather than allowing a slight knee bend. This helps you to keep a tall hip position and hollowed core instead of sagging at the hips.
Try to stay as tall on the toes as possible rather than allowing the heels to sag.
Don't squeeze the glutes! This will disengage the hip flexors. The hip flexors play a pivotal role in any plank as they keep the hips from dropping.
Avoid a crowded and compressed spinal position. And don't allow the shoulders to round or elevate. Maintain a neutral spine by focusing on lengthening out the body while keeping the chest out and hips tall.
To avoid rotation, keep your torso as square to the floor as possible.
Once you can complete 30 sec of a standard single-arm plank on each side without a break, progress the movement by placing weight on your back or elevating your feet. You can increase the difficulty further by performing eccentric isometric renegade rows I demonstrate on my website. Read more HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Good Morning with Eccentric Isometrics | #6,#7,#8 | 2 | 5 | 60" | 6 | 3" |
Option #1
Option #2
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OPTION #1
If you’re looking for a good morning variation that reduces stress to the low back and spine while still pummels the entire posterior chain look no further than the front loaded variations such as this goblet version. The front loading position targets the core, abs, and spinal stabilizers quite intensely. These are also surprisingly brutal on the upper back, shoulders, and arms as you’ll be working overtime to keep the weight held tightly against the chest. Here are 4 benefits of this oftentimes undervalued exercise.
Increases glute and hamstring strength. Good mornings are one of the most effective posterior chain exercises when performed correctly as the amount of activation and tension throughout the glutes and hamstrings is unusually high. In fact, most folks will feel a greater stretch in their posterior chain on the good morning exercise than any other hip hinge variation.
Improves posture via increased upper back and lat activation. Because the barbell is loaded above the center of mass and the torso is bent over as a result of hinging at the hips this creates a very biomechanically disadvantageous position. However it's also a position that really engages not only the entire posterior chain of the lower body but creates extreme activation of all the spinal and shoulder extensors. In fact the entire back from the lower back muscles all the way to the lats, rhomboids, rear delts, traps, and neck have to work overtime to keep the spine and shoulders in a neutral position while resisting flexion forces. With that said the good morning is one of the best posture exercises in existence.
Increases squat and deadlift strength. For decades many powerlifters have claimed that the good morning exercise has improved their squat and deadlift strength more than any other movement. This is also something I’ve noticed with my athletes as it not only increases posterior chain strength but also teaches the athlete how to stay tight and maintain spinal rigidity during heavy axial loaded movements.
Bulletproofs the low back. The good morning can be a double edged sword. When performed properly it builds phenomenal back strength, improves postural alignment, and teaches the individual how to engage their hips all of which can improve low back health tremendously. However, if it’s performed incorrectly it can also be quite injurious to the spine. The key is to start off light and perform the good morning with proper mechanics particularly while using eccentric isometrics as this helps the athlete dial in their form. Read more about eccentric isometrics in my book MOVEMENT REDEFINED.
OPTION #2
10 Key Points.
1.When it comes to single leg training most folks mindlessly go through the motions.
2.Like any movement, the goal should be to maximize quality, alignment, body mechanics, motor control, stability, full body tension, & motor unit recruitment by maximizing the effectiveness of every single rep.
3.The best way to do this is with 90 deg Eccentric Isometrics as eccentric isometrics literally force the lifter to dial in their body mechanics while simultaneously enhancing muscle function.
4.The scientific reasons why Eccentric Isometrics are so beneficial comes down to many factors however the proprioceptive & kinesthetic elements (i.e. sense of feel) are key.
5.In fact when it comes to mastering movement & body mechanics, the key is learning how to use your proprioception & kinesthetic awareness.
6.That’s often easier said than done as most humans have very poor sense of feel due to faulty muscle function, compensation patterns, spastic muscles, misalignment, poor posture, & faulty training mechanics.
7.With that said, science shows our muscles spindles are the key when it comes to optimizing sense of feel.
8.To fully activate these muscles spindles requires muscles to be stretched while under tension & simultaneously being tight.
9.Research shows this occurs at maximal levels at roughly 90 deg positions.
10.Eccentric Isometrics apply these concepts which in turn help the lifter master their movement, ultimately leading to greater muscle gains, strength, muscle function, joint health, athletic performance, & overall physiological function.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm Front Curled Goblet Squat | #9 & #10 | 2 | 3 per side | 45-60" | 7-8 | 3" |
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The single arm goblet squat or single arm front curled squat is an excellent squat variation that really forces the lifter to engage their core and lock their hips into the proper position. The front curled position is similar to the goblet position.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Knuckle Pushups (Weighted Optional) | #9 & #10 | 2 | 5 | 60-90" | 8 | 3" |
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Knuckle pushups are an excellent diagnostic tool for self-assessing your pushup mechanics. Because your placing significant stress across the knuckles, it’s critical all force vectors are perfectly vertical into the ground to avoid hand discomfort associated with wasted horizontal or lateral forces. This can only happen if mechanics, body positioning, and joint stacking are spot on. For example, if the lifter’s hands are either too far in or in back of the body or if the elbows tend to drift outward this places undue stress on 1 or 2 particular knuckles and finger joints making the movement feel highly uncomfortable and almost damaging.
However if all components of technique are perfectly dialed then equal stress is placed across all knuckles causing little of any discomfort. In fact with proper mechanics you should be able to perform these weighted on fairly hard surfaces with little if any discomfort as there is equal and balanced tension distributed throughout the entire hand and surface area. As an added bonus this can be invaluable for teaching proper punching mechanics as it reinforces the idea of landing a perfectly directed punch with the force-impact spread equally across all knuckles.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 8 | 10-20 seconds | 4-6 |
LOW INTENSITY INTERVAL CARDIO
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Read About Cardio Workout
Today’s workout will focus on using various cardio machines while also attempting to optimize posture, body mechanics, foot and ankle alignment, and overall form. There will be 4 cardio stations and each will be performed for 5-7 minutes. Before each station the athlete will perform 4 activation drills to help ensure optimal mechanics and form during the cardio phases.
The activation sequence will involve the following 4 exercises. 1) Standing band row or seated cable row with eyes closed for 6-8 slow eccentric isometric reps, 2) Single leg stand with arms overhead and tall posture for 20 seconds per leg, 3) single leg plank for 10 seconds per leg, and 4) eccentric isometric lunges on each leg for 3 reps per side. Again, these will be performed 4 total times throughout the workout (one round before each of the following 4 cardio stations).
Cardio Station #1 will involve the upright bike with tall posture and proper shoulder mechanics throughout (shoulders down and back).
Cardio Station #2 will involve an incline treadmill walk at incline of 5.0-7.5 and speed of 3.8-4.5.
Cardio station #3 will involve the seated rowing machine at moderate to moderately intense pace throughout will maintaining tall posture throughout and tight core.
Cardio station #4 will involve any elliptical of your choice focusing on tall posture, head alignment, and relaxed traps/shoulders.
