Originally Posted by Scrap

Donny, try it with 2 medican Balls together, push on to the medicine each time press up then move them 2" apart until you can go no further.Then move them back each time 2" Lovely, should get them 2ft apart.

Tried it Scrap....
Did them ordinarily first and found them tough enough, so I'm going to try pump them out quick next, maybe even in tabata format.

Originally Posted by Youngblood

Donny, I too hit the weights this summer, and as well am having a go at bodyweight now, and different sprints then before. Already am seeing the gains, with another 3 1/2 weeks in till fight time (last fight 2 weeks ago).

I've coupled that with a very thorough dynamic stretching routine.

I feel the strength stuff is still there, those gains, and now this hopefully will compliment it, with range of motion and explosiveness on top. That's the goal any how!

Yeah the bodyweights seem to add functional strength to the strength I've built with the weight training.

Dynamic stretching is the business too.

Scrap taught me a stretch for the shoulders with two dumbells- little ones - it is amazing, but hard to describe without a visual.

Last few weeks got hold of one of those Double Fit Balls, anybody got one. A very handy Tool, been playing with it, lots of fun

im not sure if anybody has mentioned these yet, but no footed planches are an amazing workout. i learned them through gymnastics. and a couple backtucks, or "backflips" will rape your abs. trust me if you can do 10 good slow no footers and 10 backtucks your upperbody will feel like its being ripped in two.

by the way, no footed planches are not for the weak lol.
you go into a normal pushup position, then move your hands back to around your hips, then slowly extend as if doing a normal pushup when you go up lean forward and lift your legs off the ground keeping them perfectly straight.

its nice

along with

-around the world pull ups.

hang on a pull up bar, then do a circular motion around the bar your neck should be even with the bar at the highest point, do 5 each way, clockwise then counter. or vise versa w/e w/e
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-hood Jesus pull-ups. (NOT FOR THE UN-FLEXIBLE) can cause shoulder problems

do an extremely wide pull up but when you go up make sure the bar goes behind your head, and it should touch your shoulders at the peak
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-hanging push-ups (NOT FOR THE UN-FLEXIBLE) can cause shoulder problems

these are not easy, do a regular pull up, but stop halfway up. your elbow should be at a 90 degree angle. the top of your head should be about even with the bar. now keeping your body fully rigid, move in towards the bar as if doing a "hanging" push up. its a burner and if it hurts at all STOP.

those are my top 3 fav. pull ups

Great thread guys.

For anyone looking for different ideas you may want to check out Ross Enamaits book Never Gymless.

this thread needs a bump and move to this section. So many great exercises in it.

I love grape vines, always do them as part of my warm up. But if anyone wants a good leg schedule for building power, especially jump height just let me know. I think I gave it to ICB before, it improved my vertical leap by like 6-8 inches in 6 weeks, so it is quite effective.[/QUOTE]

Do you still have this workout by chance?