Sounds good, probably too good to be true?
There are certain movements that will help you get stronger faster than others and also stronger in different ways than what you may have done before.
Some movements can be added to your training sessions to make major changes and some can be added as a finisher to ensure you cover all the bases.
The following exercises have been in part been inspired by Dave Tate's 40 Movements series at T-Nation (Dave Tate's Toolbox)
My Top 5 from this series are:
Band through the belt - Basically amount to torturing yourself through a squat/deadlift session by attaching a band through your weight training belt and attaching it to your feet. Be sure not to cause any long lasting back ache with this baby. Also, you can use this through a bench or plyometrics session
Band Tricep Pushdowns - this is another Westside favourite. Simply attach 2 bands of equal tension to a pull up bar and grasp in each hand. Perform a tricep pushdown, aim for 100 reps at end of each session in as many sets as it takes. This one made a real difference to my pressing power after a month of practice. Make sure you don't go too hard on this exercise as it's meant to flush your arms out and give you a pump. NOT destroy your arms so you go backwards.
Zercher Squats - The Zercher squat is a very underrated exercise. One of the best I've used for gaining real strength. It's the only exercise I've ever done that hit the upper quads (may be not possible but certainly feels like it). If you don't know what a zercher squat is then simply deadlift the barbell onto your knees, hook your arms under the bar (using the crooks of your elbows)and stand up. I've also found the zercher a fantastic tool for assisting in atlas stone lifting.
The Zercher Squat
Pull Through - Next is the pull through. Best done using a low pulley row machine or something similar. Stand away from the machine and using double overhand pull the cable between your legs in a rapid movement. As I don't have one, I have used several jump stretch bands attached together and tied to something solid. Alternatively, a kettlebell swing is a similar movement with a little less range of movement.
Chain Suspended Push ups - and finally my favourite of all. Attach some chains with handles to a pull up bar and perform suspended push ups. This really trains over all trunk stability. Also, can be used to perform straight arm movements to hit the trunk even more.
Check out all these and more Dave Tate articles at T-Nation
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