Strength Training Alternatives for
Blockbuster Results
(Advanced Exercise Options)
Paul Wright
B.App.Sc.(Physio), Dip.Ed. (P.E.)
The following exercises are for advanced
individuals only, the performer must
have a sound physical examination and
be of the correct training age to perform
these exercises.
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Warm-Up Options
Over 50 exercise options
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Some new
Some old
Some forgotten
Some overload techniques
Hurdles - Benches
Mountain Climber
Rock and Roll
Hindu Push-Up
Hip Partner Stretch
Hamstring Walk
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Variable Resistance Pushup
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Complex Training
Deadlift
Body in
motion
Power Clean
Other
equipment?
Front Squat
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Shoulder Press
Bent Row
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1
Uneven Weight DB Press
Bench Push Up
MMA Press
Triple Drop
DB Bench
( 5,5,5)
Rotating
Wrist Presses
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Stopper Smith Bench Press
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Roman Ring Push Up
Bosch Squat in
Smith Machine
(single leg RDL with
sprint drive)
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Gironda Dips
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Low Pulley Cross
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2
Cable PNF
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Handstand Shoulder Press
Nubret Flye
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Barbell Press on End
Sotts Press
(Press in Squat or a
Press while squatting)
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Drop Catch / Cuban Press
Arnold Press
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3
Standing Cable Row
Roman Row
Complete the extension
– leg drive
One arm version
Bodybuilding Option?
Plate Bent Row
Renegade Row
(MMA Row)
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Squat Row
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Uneven Chin
Clap Chin
Finger chins
Bodyweight Hundreds
-Dip
-Chin
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Rope Climb
Subscapularis Chin
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4
Rope Climb
Stiff Pulldown / Close
Pulldown Superset
Body in motion
Relative strength
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Duck Squat
Front Squat
- Ladders for Range
- Isometrics
- Ladders for Reps
VMO
Flexibility
( 1 rep rest 10 secs, 2 reps rest 10
secs etc)
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Overhead Squat
Sissy Squat
Overhead Shrug
Knee to Feet Squat
Knee to Feet Plus Jump
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5
Jefferson Lift
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Goblet Squat
Barbell Hack Squat
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Zercher Squat
Twisting Drop Squat
Shoulders?
Power Clean ThrowAway
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One Leg Squat
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One Arm Deadlift (Suitcase)
Pistol Squat
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6
Romanian Deadlift
One Leg RDL ( cable)
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Reverse Leg Curl
One Leg RDL
with twisting cable
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Gravity Boot Leg Curl
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Swiss Ball Leg Curl
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7
Cable Bicep Tricep Combo
Push-Pull Supersets
Drag Curls
Zottman Curl
Wrist Curl
Variations
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Rower Curls
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Pullover and Press
Ladders
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Turkish Getup
Woodchoppers
Cable Twists
Bent Over Cable Twists
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Farmers Walk
Sprinters Sit-Ups
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Ball Wrestling
Stevedores
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Dominators
Donkey Calf Raise
Flexibility?
Legg shoe
One leg calf raise
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Cardio Options
Ashley Jones
Beastly Circuits - (6 sets x 6 reps then 3 minutes hard cardio –
bike/box/row/versa/rope pull/treadmill incline run/grinder)
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Option 1: Dead Lift/Power Clean from Hang/Front Squat/Push Press/ Bent Over
Row / Romanian Dead Lift
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Option 2: Power Clean from floor/Split jerk/Front Squat/Hang Clean/Lunge/Bent
Row
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Option 3: Power Snatch from floor/Push Press/Back Squat/Hang Clean/Split
Jerk/Romanian Dead Lift
Hypoxic Swimming – 25m x 20 reps
(50/75/100 – 4 week cycle)
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