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Burpee High Pull

Hey guys! Quick one for you today.  Here is another installment in my FusionFit series I did for Mong Phu during my time as the intern strength and conditioning coach over at Fusion Mixed Martial Arts.  This one is explaining the Burpee High Pull.

burpeehighpull

For anyone who has performed a burpee before, you already know they have a high metabolic demand…aka they suck!  Sure 5 or 10 isn’t the end of the world, but 5 or 10 followed immediately by another exercise then back to the burpees?  Now you have a recipe for sweat and progress.  But what about the elite athlete who has trained their body to scoff at the simple burpee?  This is where things get fun for someone like me.

There are a plethora of innovative ways to increase the difficulty of the burpee such as a burpee pull-up, burpee broad jump, etc etc.  The list could go on and on.  One of my personal favorite iterations of the burpee is the burpee high pull.  You begin with a standard burpee but with a sand bag (or dumbbells) in your hands.  Drop down just like normal, but on the up phase, instead of just getting to the standing phase and dropping back down, you deadlift the sandbag off the floor and pull it vertical to about chest/chin level depending on your ROM restrictions.  Now even this has a couple different ways to perform the same movement. With a lighter weight, you can use all arms/shoulders the perform the high pull, or you could use a heavier bag and utilize violent hip extension to thrust the bag up to the high pull postion much like the olympic lifts.  Your choice really just depends on what your training goal is.

These are a great way to add yet another stimulus to your already demanding burpee.  I wouldn’t recommend these for a beginner or novice client, but once they are ready, it’s a great tool to use to rev that heart rate up.

Have fun!

-Weakness into Strength-

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Stay Hungry

In a world full of Goliath’s, us David’s need to stay hungry to keep up!  As a smaller guy, I need to try twice as hard (if not more) just to keep up with some of the more genetically gifted individuals out there (the Goliath’s).  That is why it is so damn important for me to never settle, never be content and ALWAYS push my limits to achieve something more.

"..pfft, you ain't so bad."

“..pfft, you ain’t so bad.”

Let’s put this in a different perspective, one I happen to thoroughly enjoy: hockey.  Now the Penguins are my team and with all of their incredible firepower, they should have blown out the Islanders in four games in the first round of the playoffs.  But what to my wandering eyes should appear, but an entire team embodying the spirit of David and forcing a game 6.  The Penguins just coasted, thinking they had this thing in the bag, much like a lot of guys I know.  They didn’t give it their all, they didn’t take it seriously, and guess what, they were almost made fools of!  The Islanders were hungry, and they showed it.  Ultimately, however, the Penguins kicked it into gear and took care of business (thankfully!) but this just goes to show the other side of the coin which is my next area of concern: defeat in victory.

maybe next time you take it a little more serious, eh?

maybe next time you take it a little more serious, eh?

There is an incredible quote in The Dark Knight Rises where Bane says to Batman as he’s kicking the crap out of him, “Victory has defeated you! Perhaps this is a common quote but for me, it was the first time I had ever heard it and it struck a chord.  This phrase perfectly described the phenomenon I have been seeing for years from the “Goliath’s.”  They are so comfy atop their pedestal that they no longer work hard; there’s no drive, no hunger!  They are content being on top and think that that is just how it was always be.  Well, let me tell you my friend, you’d better have a short lease you can get out of up there because myself, and the other David’s out there ARE hungry and we are coming for your spot!

Hard to be hungry without a head...

Hard to be hungry without a head…

So the moral of the story is: no matter who you are, how much you can lift, how fast your Fran time is, there will ALWAYS be someone trying to take your spot.  As soon as you become content it is all over.  Strive for your best, yearn for more, and you will ultimately achieve greatness.

-Weakness into Strength-

Make Your Weaknesses Your Greatest Strengths

So tonight, for those of you who were able to make it to my conditioning class, I shared a personal story about how I realized too late something I should have worked on more.  I asked you all to try to think of at least one facet of your MMA game that you know you avoid because you aren’t that strong with it and share it here under the comments.  This is your chance to get it off your chest and allow myself and your fellow brothers here at Fusion to help you make your weaknesses your greatest strengths.

Below is a cover photo I made that you are all free to snag and use as your cover photos on facebook if you like!

weaknesstostrength