Crunch Gym: Sacramento

Double Wave

This exercise is similar to the previous one. The only difference is that you’ll keep your hands together on this one. The ropes should be side by side following the same wave pattern.

At the gym do you just pick a weight and then proceed to lift that same weight for like 3 sets of 10, or 4 sets of 12? With this tradition set-and-rep scheme you aren’t going to see the most results because your strength slowly decreases from set to set and the intensity stays the same. I’ve recently gotten a lot of questions about how I organize my sets and reps…..so I decided to write this article to tell you how wave loading can increase your lifting results dramatically.
What Is Wave Loading?

Wave loading is an advanced lifting scheme where you adjust the rep count and weight on every set. You can go in an ascending order, descending order, or go up and down like a wave pattern.
This type of training exposes your muscles to higher loads which is totally crucial for hypertrophy, strength gains, and power.
The wave sort of “shocks” your muscles into being able to lift more through a phenomenon called “post-activation potentiation”. It basically triggers a better neuromuscular connection to your muscles in order to recruit more muscles and generate a more forceful push. This allows you to lift more and gain more strength.
Here’s a really simple example:
10 reps of 225 pounds
8 reps of 275 pounds
6 reps of 315 pounds
4 reps of 365 pounds

Side Slams

This is a really explosive movement so you’re not gonna stay in the quarter squat the whole time. To start off hold both sides of the rope to one side of your body.
Jump up and rip the rope up and over your head. Then slam the rope as hard as you can to the other side of your body. This one will get you tired real quick.

Front Squat

The first movement of a thruster is a front squat. You want to sit back on your heels and lower your butt past the plane of your knees. It’s crucial to keep your chest and elbows high so your back stays tight.

Pull-ups

The pull-up is definitely your best bet for developing arm and back strength. That’s exactly what you’ll need when it comes to climbing ladders and ropes to escape danger.

Battle ropes are really versatile. You can use thick rope, old fire hose, or even chains to do this workout.
In the squatted position you have to move your arms up and down, side to side, or in big circles as explosively as you can.
This exercise will get your shoulders super strong and build up a ton of endurance. And like I said before. You should probably get used to gripping a rope. You never know what kind of situation you’ll find yourself in.

Tire Flip

The tire flip is kind of like a hybrid between the deadlift and the power clean.
It will get your whole body as strong as an ox. Not to mention you’ll be able to save your friends from fallen beams and other compromised building parts that may trap them.

Battle Rope Slams

Battle ropes are really versatile. You can use thick rope, old fire hose, or even chains to do this workout.
In the squatted position you have to move your arms up and down, side to side, or in big circles as explosively as you can.
This exercise will get your shoulders super strong and build up a ton of endurance. And like I said before. You should probably get used to gripping a rope. You never know what kind of situation you’ll find yourself in.

The tire flip is kind of like a hybrid between the deadlift and the power clean.
It will get your whole body as strong as an ox. Not to mention you’ll be able to save your friends from fallen beams and other compromised building parts that may trap them.

The Shoulder Press

The next part of the lift is basically a standing shoulder press . In a regular shoulder press you don’t want to get your legs involved at all.
In this case, using your legs is part of the exercise. Going from the front squat to the press should be one fluid motion.
When you get the bar over your head, make sure you bring your head through so that your biceps are right by your ears. Don’t let the bar float away from you to the front or the back. It should be directly over your head.
As you lower the bar back down to the starting position on your front rack, absorb the weight of the bar into the next front squat. That will prevent bar from slamming down on your shoulders and your spine getting a nice shock.