Body Conditioning
There is a planetary amount of information on the internet regarding training, fitness, weight loss, muscle gain and injury recovery. In my experience there is just as much contradiction and ineffective routines as search results numbers. Adding my opinion to the pile seems pointless so I won't offer it here. What I think will help people most is something they can add to their training which will reap multiple benefits.
Body conditioning is something we can all do (and we should do). It relates mostly to the strength and fitness foundations we have and having a solid base can significantly increase performance. You're conditioning yourself to work harder and faster. This is an invaluable asset to have, eliminate as many weak areas you have and link all your power from the top of your head down to your feet. Mental toughness included as well.
It can be easily modified to suit your goals, be it strength, coordination, endurance etc. It covers all because that's what a good base training program will do. It can also be a complete training plan in itself when configured the right way. It's simple but not easy so you know it works.
One reliable much admired technique is to follow the famous Istvan Javorek's Dumbbell and Barbell Complex training programs. You can read about Javorek on his website or a simple Google search of his name will show the respect and admiration his peers have for him. A lot of today's high intensity compound movement training is based upon his research.
I've done my best to sort through his accent and summarise the information listed on his website. This only covers Dumbbell Complex 1 to 4 but basically notates the principles for most of his extensive program (in my interpretation).
The Complexes:
Javorek’s Dumbbell Complex I
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Row X 6
Dumbbell High Pull Snatch X 6
Five Exercise X 6 Reps = 30 Reps/Set
20-40 seconds rest between sets and work to reduce that to 10-20 seconds.
Javorek’s Dumbbell Complex II
Dumbbell Upright Row X 3
Dumbbell High Pull Snatch X 3
Dumbbell Squat Push Press X 3
Dumbbell Bent Over Row X 3
Dumbbell High Pull Snatch X 3
The exercises are the same at Complex 1 but the reps are different because you perform each set without rest in between. Go through the Complex once then without break go straight back to the start and begin again. Repeat until you've done this 3 times.
Javorek's Dumbbell Complex III
Dumbbell Regular(Supinated) Curls X 6
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch Regular Or From Hip X 6
Dumbbell Parallel Press X 6
Dumbbell Bent Over Row X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Kick Back X 6
Dumbbell Squat Upright Row X 6
Dumbbell In Front Of Thighs Special Good Morning X 6
Eight Exercises X 6 Reps = 48 Reps/Set
20-40 seconds rest between sets and work to reduce that to 10-20 seconds.
Javorek's Dumbbell Complex IIII
Dumbbell Regular(Supinated) Curls X 3
Dumbbell Upright Row X 3
Dumbbell High Pull Snatch Regular Or From Hip X 3
Dumbbell Parallel Press X 3
Dumbbell Bent Over Row X 3
Dumbbell Squat Push Press X 3
Dumbbell Bent Over Kick Back X 3
Dumbbell Squat Upright Row X 3
Dumbbell In Front Of Thighs Special Good Morning X 3
Perform each set without rest until you have done 3 sets.
Don't stop the movement. After the Upright Row is done, do not stop at the hip level but continue with the bend over phase of High Pull Snatch. After the last High Pull Snatch, stop with the barbell or dumbbells over head and get into the next exercise which is Squat Push Press.
Complex 1 & 3, is designed for muscular hypertrophy, basic strength improvement.
Complex 2 & 4, is designed for endurance sports, with a remarkable cardiovascular benefit. Both Complex exercises are improving an athlete will power, determination, but Complex 2 & 4 from psychological point of view develops the fighting spirit, the never give up notion (conception).
Choosing the appropriate weight:
The weight must be derived from the hardest exercise in the circuit. Example: Complex 1 - Upright row is usually hardest so find 80% of 1RM of that for all the exercises. Do not be shocked if you have to use what you might consider to be a very light weight. That may be an indicator of how weak you are in one area. Give yourself time (a week or two) to level your strength out then increase from there.
Increase weight and reps according to goals. Start by adjusting say one set, then sets 2 and 3, then all 3 at the increase you want to meet.
Muscular endurance - 12-20reps 30-70% 1RM
Muscular hypertrohpy - 6-10reps 70-80% 1RM
Muscular strength - 3-6reps 80-90% 1RM
Absolute strength - 1-3reps 95-100% 1RM
Implementing further training:
When the weight training session is completed, perform abdominal and plyometrics exercises including medicine ball, stair, sand, boxes or uphill exercises.
I challenge everyone to try these complexes. Find your weak points, work very hard then reap incredible all body strength and coordination.
Further reading:
Gym Jones interpretation of a Complex training day
Istvan Javorek's Youtube profile
A Javorek article outlining more details of his versatile program
Body conditioning is something we can all do (and we should do). It relates mostly to the strength and fitness foundations we have and having a solid base can significantly increase performance. You're conditioning yourself to work harder and faster. This is an invaluable asset to have, eliminate as many weak areas you have and link all your power from the top of your head down to your feet. Mental toughness included as well.
It can be easily modified to suit your goals, be it strength, coordination, endurance etc. It covers all because that's what a good base training program will do. It can also be a complete training plan in itself when configured the right way. It's simple but not easy so you know it works.
One reliable much admired technique is to follow the famous Istvan Javorek's Dumbbell and Barbell Complex training programs. You can read about Javorek on his website or a simple Google search of his name will show the respect and admiration his peers have for him. A lot of today's high intensity compound movement training is based upon his research.
I've done my best to sort through his accent and summarise the information listed on his website. This only covers Dumbbell Complex 1 to 4 but basically notates the principles for most of his extensive program (in my interpretation).
The Complexes:
Javorek’s Dumbbell Complex I
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Row X 6
Dumbbell High Pull Snatch X 6
Five Exercise X 6 Reps = 30 Reps/Set
20-40 seconds rest between sets and work to reduce that to 10-20 seconds.
Javorek’s Dumbbell Complex II
Dumbbell Upright Row X 3
Dumbbell High Pull Snatch X 3
Dumbbell Squat Push Press X 3
Dumbbell Bent Over Row X 3
Dumbbell High Pull Snatch X 3
The exercises are the same at Complex 1 but the reps are different because you perform each set without rest in between. Go through the Complex once then without break go straight back to the start and begin again. Repeat until you've done this 3 times.
Javorek's Dumbbell Complex III
Dumbbell Regular(Supinated) Curls X 6
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch Regular Or From Hip X 6
Dumbbell Parallel Press X 6
Dumbbell Bent Over Row X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Kick Back X 6
Dumbbell Squat Upright Row X 6
Dumbbell In Front Of Thighs Special Good Morning X 6
Eight Exercises X 6 Reps = 48 Reps/Set
20-40 seconds rest between sets and work to reduce that to 10-20 seconds.
Javorek's Dumbbell Complex IIII
Dumbbell Regular(Supinated) Curls X 3
Dumbbell Upright Row X 3
Dumbbell High Pull Snatch Regular Or From Hip X 3
Dumbbell Parallel Press X 3
Dumbbell Bent Over Row X 3
Dumbbell Squat Push Press X 3
Dumbbell Bent Over Kick Back X 3
Dumbbell Squat Upright Row X 3
Dumbbell In Front Of Thighs Special Good Morning X 3
Perform each set without rest until you have done 3 sets.
Don't stop the movement. After the Upright Row is done, do not stop at the hip level but continue with the bend over phase of High Pull Snatch. After the last High Pull Snatch, stop with the barbell or dumbbells over head and get into the next exercise which is Squat Push Press.
Complex 1 & 3, is designed for muscular hypertrophy, basic strength improvement.
Complex 2 & 4, is designed for endurance sports, with a remarkable cardiovascular benefit. Both Complex exercises are improving an athlete will power, determination, but Complex 2 & 4 from psychological point of view develops the fighting spirit, the never give up notion (conception).
Choosing the appropriate weight:
The weight must be derived from the hardest exercise in the circuit. Example: Complex 1 - Upright row is usually hardest so find 80% of 1RM of that for all the exercises. Do not be shocked if you have to use what you might consider to be a very light weight. That may be an indicator of how weak you are in one area. Give yourself time (a week or two) to level your strength out then increase from there.
Increase weight and reps according to goals. Start by adjusting say one set, then sets 2 and 3, then all 3 at the increase you want to meet.
Muscular endurance - 12-20reps 30-70% 1RM
Muscular hypertrohpy - 6-10reps 70-80% 1RM
Muscular strength - 3-6reps 80-90% 1RM
Absolute strength - 1-3reps 95-100% 1RM
Implementing further training:
When the weight training session is completed, perform abdominal and plyometrics exercises including medicine ball, stair, sand, boxes or uphill exercises.
I challenge everyone to try these complexes. Find your weak points, work very hard then reap incredible all body strength and coordination.
Further reading:
Gym Jones interpretation of a Complex training day
Istvan Javorek's Youtube profile
A Javorek article outlining more details of his versatile program