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Dumbbell Combo Exercise...
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The last section of the Superior Dumbbell Workout uses Dumbbell Combo Exercise to solidify all the work you've done so far and push you past your expectations. These fitness, fat loss and muscle building workouts not only help you progress, they show you what your made of! Dumbbell Combo Exercises are when you combine two or more exercises together to form one exercise. Just so we are clear, in order to complete one repetition, ALL movements must be completed. This is an excellent way to train grinding strength movements and explosive power movements together because successful completion of the repetition requires a seamless flow form one type of strength to the other. This type of training improves strength, power, speed, flexibility, coordination, balance, accuracy, agility, cardiorespiratory endurance and mental toughness. And the greater demands placed on the body produce more results like functional muscle, cardiorespiratory improvement and fat burning. But the greatest benefits are seen from the necessity of the body to function as one complete unit in a seamless fashion to complete the combo matrix. This is the closest you'll ever get to wrestling a set of dumbbells! I know the dumbbell combo workout is new for most of you. I think you'll find it interesting, fun, challenging, and above all, EXTREMELY EFFECTIVE!
Here Is Exactly How The
Dumbbell Combo Exercise Workout Is In Superior Dumbbell Workout Instead of just giving you one training strategy to use, I am going to provide you with a variety of training strategies. So, unlike the previous workout, you'll determine the method of the workout. By now, you should have an extensive idea of dumbbell exercise and its reaction with your body, so your input is important. Explore the different strategies and get the best results by varying your approach from time to time. Here are the different ways you can do the Dumbbell Combo Exercise Workout... 3-5 Sets - 5 Reps...
Timed Combo Matrixes...
Escalating Density Training
In simple terms, the goal of Escalating Density Training is to perform more repetitions in the same amount of time as you did the previous workout.
This is very similar to Time Combo Matrixes, expect we are going to use 3 different Time Zones and 3 Different Combo Matrixes.
TIME ZONE 1
5 minutes of Combo Matrix 1, resting as long or as little between reps as you need.
Rest 2 Minutes
TIME ZONE 2
10 Minutes of Combo Matrix 2, resting as long or as little between reps as you need.
Rest 2 Minutes
TIME ZONE 3
10 Minutes of Combo Matrix 3, resting as long or as little between reps as you need.
Keep track of how many total reps you complete for each Time Zone, and then try to beat that number the next time.
The Hermann Goerner "Die Kette" - THE CHAIN
Hermann Goerner was a German strongman who performed amazing feats of strength in the 1900's.
While he used many different training methods to develop his incredible strength... it can be argued that "Die Kette" or THE CHAIN, performed with kettlebells, was one of his staple training methods. This method is described in the book, Goerner The Mighty, written in 1951 by Edgar Mueller. Mueller says, "The kettleweights were placed in a row on the floor of the gymnasium, and working 'Die Kette' (or The Chain) meant that Hermann would start out by taking the first kettleweight in the right hand and swinging it to arm's length overhead, relowered to the shoulder and from there to the 'Chang' and then curled to the shoulder, then pressed overhead again and finally lowered again and placed on the floor. He would then repeat this with the next kettleweight, using this time the left hand. The whole length of the chain would be worked through in this manner."
Timed Ladders Ladders are a popular training method where you do 1 rep, rest, 2 reps, rest, 3 reps, rest etc. until you reach the desired repetition... and then you start all over again.The amount of rest you take equals the time it took you to complete the previous repetitions. We are going to use Timed Ladders... where instead of repetitions we use time periods. Choose one Combo Matrix and perform...
Then start over at 30 seconds and complete the entire Ladder again. Progress by trying to do more repetitions in the same amount of time, increasing the weight or completing more complete Ladders. I think you'll agree, the variety you have in this section is amazing. Not only do I give you Dumbbell Combo Martixes combining 2,3 and 4 moves, but I've just given you 6 ways you can do the workouts! You can mix and match as you see fit for 4 weeks, then you should switch to a different workout. By the end of the 4 weeks you won't have any weak links, because the variety of these workout hits the body from ALL angles! You can now start over again doing the Phase II dumbbell exercises! In case you need a review of all the dumbbell exercises in Superior Dumbbell Workout... - Grinding Slow Lift Super-Sets Workout <-- Click to learn more - Explosive Quick Lift Timed Circuits Workout <-- Click to learn more - Slow & Quick Peripheral Heart Action Workout <-- Click to learn more - Combo Matrix Workout <-- Click to learn more I know you can't wait to start using dumbbells to their full potential, and finally building the strong, lean, athletic body you deserve. Start today! Quick Facts:
Your Success Is My Success,
Coach Eddie Lomax
DISCLAIMER: The material on this site is for informational purposes only and not intended to replace professional, medical recommendations or common sense. This site, owners and employees accept no responsibility for injury or damage arising from the use or misuse of the information provided. |
