Bodyweight Training is an effective means of building muscle that doesn’t beat up your joints as much as traditional weight training exercises may.

This type of training allows for a more natural range of motion and improves overall athleticism.

Bodyweight Training is usually associated with high reps endurance and the military.

It requires practice and dedication because as you’re getting bigger your bodyweight exercises become more difficult, so you can’t progress quickly.

Bodyweight Training limit your progress if not done correctly. But if you keep progressing to more difficult variations of muscle building exercise, you’ll build muscle rapidly.

The key is the continual build to more difficult variations. If you simply do tons of reps, you won’t build.

You need significant loading and tension, which isn’t provided by high rep work. So stick with reps in the 5-10 range for the most part. Do a bit more with lower body exercises.

For help with your bodyweight building training routine, contact a Wicked Strength Training Coach today by leaving a message below.

To you best workout yet

Jim & JR

People are always looking for fun new ways to get stronger, and battle ropes can offer folks the perfect Strength Training Exercises while having fun.

Battle ropes are becoming part of the standard equipment inside most gyms for building muscular endurance.

But these ropes aren’t only used to bulk up and become more powerful. They are also used as a terrific cardiovascular workout.

This high-intensity workout increases a person’s aerobic ability while giving them an incredible full-body workout.

Because the ropes are heavy to move and manipulate, it takes strength and agility to lift them in a rhythmic pattern.

It works the core, upper back, and shoulder muscles, all while burning energy, and people will see improvement in their Strength Training and the overall control and balance of their body, each time they take to the ropes

The best part of working with battle ropes is that they are fun; there is no equipment that needs to be reconfigured at each station.

You simply adjust how you work with the ropes to fit your needs at any given moment.

If you are getting bored with your workouts and are wondering How to get stronger with some new equipment, consider using battle ropes in your next workout.

To your best workout yet!

JIm

Kettlebell workouts are a great alternative to dumbbells.

A kettlebell is a cast iron weight that looks similar to a cannonball or a bowling ball.

Kettlebells can weigh as much as 200 pounds, and these are a favorite among personal trainers and physical therapists.

Kettlebell workouts have grown in popularity, and for good reason. This is an excellent workout to get your body in shape and shed extra pounds.

But the ability to drop pounds isn't the only benefit of kettlebell workouts.

Here are a few reasons to give kettlebells a try:

1. Kettlebell workouts target all your muscle groups in less time. Let's say you typically spend 10 minutes on abs, 10 minutes on your legs and 10 minutes on your arms. With kettlebell workouts, you can exercise all these muscle groups simultaneously. There is no need to break up your workout. This is perfect if you have a busy schedule. You can work out in less time and achieve the desired results.

2. Combines strength training with cardio. Movements involving the kettlebell not only improve muscle strength and endurance, but also get your heart pumping to help you burn additional calories and lose weight faster.

3. Save money with kettlebell workouts. Because a kettlebell works all your muscle groups and includes cardio, it's a cost-effective alternative. You could spend $250 a year on a gym membership, or thousands of dollars on workout equipment for the home. Or you can invest in a kettlebell (approximately $70) and save money. This single piece of equipment can adequately handle your workout needs. And with the variety of kettlebell workouts to choice between, you'll never get bored with your workout.

Yes, they might be all the rage, but kettlebells are here to stay.

These little round weights with the thick handle provide one of the most versatile workouts and pack a punch for anyone who is tired of traditional weights.

Kettlebells offer a more vigorous workout that increases muscle mass, but also allows instructors to change up the workouts to target different muscles groups.

Since kettlebells don’t have to be used in a fixed location, they can be incorporated anywhere in the gym, or out of the gym, giving much more flexibility to trainers to create challenging Kettlebell Workouts in a sometimes less-than-stable environment.

Strength Training workouts with kettlebells really challenges the core as they burn body fat and help to build power. 

Kettlebell Workouts can include the traditional chest presses and flies, but depending on the move, they will also do a fantastic job of working the smaller, less-used muscles, while also burning more calories because of this extra muscle activity.

So, if you are ready for a change in your workout, talk to your trainer about adding the versatile kettlebell to your Strength Training Workouts.

Whether you're an athlete in training or a hardcore fitness pro, learning how to run faster can improve your workout and maximize results.

You don't gain speed overnight. Talk to any long-term runner or sprinter and they'll credit running fast to practice. But while consistent practice is key to building strength and learning how to run faster, other techniques can help you stay on top of your game and improve your time.

1. Tunnel Vision: Clearing your mind and focusing on the path ahead is key to learning how to run faster. Some runners and sprinters make the mistake of focusing on the competition or nearby distractions. They may cut their eyes to the side or pay too much attention to things and people in their peripheral vision. This may seem harmless, but the less you focus on the road ahead, the slower you become. Think like a race horse and keep your mind on the finish line.

2. Relax your body. Running stiff slows you down and can cause you to lose the race. Aim to keep your body loose. Don't clench your fists and avoid tension in your back and arms. Tension weighs down your body, and when the body is weighted down, you move slower. Learn how to recognize tension and make a conscious effort to remain calm and relaxed.

Follow these 2 simple tips if you'd like to improve your running speed.

Unless you happen to be a hardcore speed trainer, odds are you’ve never thought about the value of the jumping rope workout to build your muscles.

It may not be one of the most popular exercises out there, but once you get started you’ll be shocked just how fast you can build speed, quickness, balance, jumping abilities and reflexes when you incorporate the jump rope into your routine.

The jump rope has been used by some of the most phenomenal trainers and gyms in the world of boxing, and nobody is going to deny that boxers are tough!

Mixed martial arts is another area where it’s used.

You can already guess some of the impact jumping rope has on your body.

It’s not just for heavyweight boxers or nimble, lightweight MMA fighters. In fact, it can help either of those guys get the benefits the others enjoy.

Jump rope exercises give you the strength to build up muscles in the backs of your legs, which are vital in sudden speed situations.

Those muscles support the explosive movements and acceleration you need in running, as well as the sudden turns that are valuable in football and basketball.

If you jump rope regularly, you’ll find you’re able to explode from a standing start easy!

The Jumping Rope Workout – Not As Easy As You Think

At first, it may seem like there’s not much that you can do with a jump rope.

But, in fact, jump rope exercises can be complex. You should start with ordinary turning exercises, using both hands to turn a rope of medium length at a moderate pace.

This is the warm up you’re going to adopt whenever you get started with your rope, so build toward 50-60 jumps in a minute. Depending on your bulk, not everyone is going to be nimble with the rope at first.

You can also use things like squats to build the backing you need to increase your rope speed.

Like so many great pastimes, your jumping rope workout is easy to start but difficult to master.

Many trainers neglect the rope, so it can be difficult to get real insight on what you can do with it.

You have two options: devote yourself to days at a top quality boxing gym, or get started with the friendly fitness fanatics at WickedStrengthTraining.com.

You don’t have to be Joe Frazier to get personalized tips and advice from our fitness community.

Your lower body will be in better shape than ever thanks to our videos and other training aids.

We can even help you build your workout plan from scratch.

So, get a jump rope and get jumping!

To your best workout yet

Jim and the Wicked Crew

Bodyweight exercises are the “classic” strength exercises that top performing athletes have been using since the beginning of sport.

Think of things like:

• pushups
• pull ups
• chin ups
• and pretty much anything else with the word “up” in it.

What ties all of these together?

The fact your own weight provides the resistance you need to get buff.

Because your body is both ally and adversary when it comes to these exercises, you literally carry around one of the most versatile tools for a good workout.

You can easily achieve a heart-pumping exercise routine in a limited space, using no equipment!

The thing to know about bodyweight exercises is that they absolutely depend on top form.

If you have your form right, you’ll achieve amazing things in a relatively short time.

But if your form isn’t perfect, you’re missing out on muscle action that will build strength.

You’ll burn fewer calories, and might teach your body habits that lead to injury.

Stress injuries are a risk whenever you use bodyweight.

So, the key to unlocking your training potential is making sure you have your form exact.

Another important aspect is speed: the faster you go through your exercises, the fewer calories you’ll tend to burn.

The Most Powerful Bodyweight Exercise – The Push up

The most powerful bodyweight exercises in your repertoire are the good, old-fashioned pushups.

That’s why pushups have remained a mainstay of military fitness tests for as long as there’s been a U.S. Army.

Now, a second ago I mentioned speed is a factor.

Recent studies have shown that you can increase burn by slowing down your workout routine dramatically.

But when you’re doing a bodyweight routine, you should strike a balance between speed and perfect form.

The Army physical fitness test mandates 77 pushups in two minutes as an exceptional score.

When you pass this, there are harder pushups to try!

Although they’re foundational, bodyweight exercises are still among the most important tools in your training kit.

They can teach you a lot about your body when you’re starting out, and maintain your victories when you’re experienced.

If you want to learn more, you must check out our Beast Mode Training Lab.

Our training lab is packed full of resources and secret training tips.

Plus, our totally unique one-on-one mentoring program gets you in top shape in no time flat.

If you want to dominate your strength training workouts, let us give you a competitive edge that lasts!

We’re looking forward to meeting you.

Jim & JR and The Wicked Crew

Do you want the ultimate adrenaline rush that comes from a great tractor tire workout?

You’ll need three things:

1. incredible determination
2. the right tire
3. and great form

We talked about the tire in a previous post, so that leaves the other two.

First off: other than looking awesome, what does the tire routine do for you? For starters it’s an unbelievable test of the champion mindset that comes with being a hardcore athlete.

Second, if you do it right, it can build incredible strength and endurance. That means pushing you past the plateau and challenging your limits. Who wouldn’t get psyched about that?

A perfect push for your tractor tire workout leaves your entire lower body lined up straight. If you’re way out of alignment, you’re going to lose power on the flip.

This will burn through your energy, and the natural awkwardness of the tire will drain you before you reach the end of the course. There’s one surprising way to know if you’ve got the form down.

Some of the absolute experts in tire flipping seem to jump when they push off. You’ll see their feet rise off the ground noticeably. It’s a sign of good technique, and pretty awesome, too.

Tractor Tire Workout – Get Your Technique Down – Then Rock Your Workout

So now you’ve got your tire and you’re ready to join the ranks of the elite with your first tractor tire workout. A good course length to get started is about two hundred feet.

Keep it up by doing three or four sets. If you have to rest, be sure to stay active. Stay totally hydrated, but don’t sit. There’s only one set of motions for the tire routine, so keep an eye on speed.

You’re getting to competition level when you can complete the course multiple times in a minute. Then, you can make the tire the second or last in a sequence of exercises.

If you’ve reached the tractor tire workout, you’ve made your way to the summit of extreme fitness. Your strength training has paid off: and it only gets better once you master the art of flipping. But to get to the summit, you have to climb.

Don’t be a fitness “lone wolf!” Check out WickedStrengthTraining.com's – Beast Mode Training Lab. See firsthand what serious fitness maniacs like you are doing.

There are the strength training superheroes at the forefront of extreme fitness.

But that’s not all WickedStrengthTraining.com has for you: we also provide one-on-one mentoring for athletes and coaches.

That’s right: personalized help to get you to the top of your game.

Until next time

Jim & JR and The Wicked Crew

Didn't your momma tell you to eat your breakfast?

Of course! I know mine did.

Momma knows best.

Breakfast is the most important meal of the day.

However, read why eating 5 others meals could prove to be very beneficial.

Keys to consuming 6 meals a day

You probably have heard about the growing trend of eating 6 meals every day but you are still skeptical about this idea and do not know if it is right for you, and that’s why we here at WICKED strength are here to help!

The idea of eating 6 meals a day stems from a diet suggesting that you eat breakfast within 1 hour of waking up, then every 3 hours after that and stop eating at least 3 hours before bed.

Benefits of this style of diet include:

• increased energy levels
• a decreased appetite
• and a few other factors.

When you eat 6 small meals a day, you are constantly providing your body with fuel, which is extremely important strength training.

In order to start out your day properly, it is important to express the importance of breakfast.

Many of you are not breakfast eaters, but you need to forget about that and think about what your body needs if you are serious about keeping your metabolism fueled and running throughout the day.

Just Like Your Mother Told You, BREAKFAST Is The Most Important Meal Of The Day!!!

You should consume something nutritious within an hour of waking.

If you aren’t a breakfast person, consider trying

• nutritious smoothie
• a sport bar
• piece of fruit
• or even a protein powder drink.

The key after breakfast is to consume SMALL meals spaced out about every 2.5 to 3 hours and listen to your body.

The more frequent smaller meals will help boost your metabolism because you are not putting in tons of food all at once.

Basically, your digestion can be more focused and efficient.

When the body does not have to sort through our digested food and find the nutrients that we need, we can ensure that all of the nutrients we need are taken up efficiently.

Benefit: 6 meals a day = less energy will be stored in the form of fat.

The idea of consuming 6 meals each day is important so that you are constantly supplying your body with the fuel that it needs to function properly.

Check out our blog posts on the pre-workout and post-workout meal for some great ideas on small meals that you can include in your 6 meals a day diet!

Until next time,

            The WICKED team

Its been a little crazy here in the training lab.

JR, myself and the wicked team have been ironing out our video hosting and member area.

We are almost complete.

Today we would like to give you something you can add to your strength training workout.

You do not need any fancy equipment.

Add these 5 exercises to your workout routine.

Down-n-outs (a.k.a.) the burpee

Floor touch squat jumps

Side to Side push up position  holds

Ultimate Crunch

Bear crawl ladders

Click the video below to watch.

Remember: consult your doctor or physician prior to performing any exercise.

For best play back. Expand the video to full screen, then click the scaling off button.

After you watch video please let us know what you think?

Enjoy the workout.