Avoid Cracking your Skull!

by Roger LaPointe

Quality leather Medicine Balls are available from Atomic Athletic.

You know that great explosive pop you get when you do your Power Jerk correctly?

You know what I am talking about. It’s when the bar goes overhead into the lock out position so easily it seems nothing. Well, you can also do that with stones. Pardon the pun, but it’s tons of fun.

TIP: Avoid Cracking Your Skull With The Big Rock.

So, how does one safely train to do that, you ask?

When you are comfortable with this exercise, then you can go outside and do this with a stone. Don’t be afraid to dump your stone. The technique for doing that is basically the same as with an Olympic barbell with bumper plates. You just happen to be using a stone and you aren’t on a weightlifting platform, but outside and creating crater holes in the dirt.

THE EXERCISE
The key is to make the rock go straight up. Start by practicing the power jerk with a barbell. Then comes the clever part. Get yourself a nice “soft” leather medicine ball. I have a 20 Pound Leather Med Ball that I use for this exercise. Go to a basketball court, preferably when no one is playing basketball. Position yourself in the lock-out directly under the net. Now you start popping the med ball up through the bottom of the net. The less motion you have with the net, but better.

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Have fun.

All the best, Roger LaPointe
“Today is good day to lift.”

Lean Mass Building Workouts

by Roger LaPointe

Adding Medicine Balls to your training program can help build lean muscle mass.

Summer is a time when you want to just pack on some great, quick lean mass. Try out this two workout combination. Take a day of rest between these workouts. There is a lot of lower body work here and you will feel it the next day. You will really feel it the day after Workout B. Give yourself two days of rest after Workout B, or just do some easy jogging or medicine ball work.

Workout A

Bodyweight Squats 3 sets of 10
Front Squat 3 sets of 10
Back Squat 5 sets of 5 up to 60%
Stiff Leg Deadlift 5 sets of 5 – see how high you can go using perfect form. You may hit 300 #, which would be great
Iron Boot Leg Ext. 2 sets of 20
Iron Boot Hanging Leg Curl 2 sets of 20
Hanging Frog Crunches 3 sets of 10

Workout B

Body weight squats
Stretch
5 sets of 6 depth jumps
Isometrics in the power rack: Squat, Standing Press, Deadlift, Bench – in that order
Stretch

Live strong, Roger LaPointe