Search results matching tag 'atomic pushup'

The Atomic Incline Press (with power).

MaxKon — Sun, 18 Jan 2009 15:29:03 GMT

Ok, now don't hate me too much! I invented the atomic part only in this last week.

Atomic would be like the atomic pushup. Power means involving some plyometrics (I saw this one in a book on plyometrics, but with someone holding your ankles instead of the TRX)

Start like in the suspended incline press (upside-down, arms extended, one foot in the TRX single handle mode). Pull your legs in like a crunch, then straighten them again (the atomic part). Go down, now on your way up do it fast enough that your hands leave the ground, even my a millimeter or two (that's the power bit).

I found it hard to stay upright after the power part, but the inverse crunches were easy.

The atomic matrix may be possible, but I couldn't stay balanced while doing any inverse oblique crunches. Maybe with practice.

So do you like it? Or am I just a little too crazy?

Re: Who's up for some pain?

Kari Woodall — Tue, 16 Dec 2008 02:11:07 GMT

Excellent point. Multiplanar training is pretty easy to incorporate and will add a little extra "ouch" to your killer workout (which I have yet to try....). Try adding in any rotational exercises. Personally, I love the single arm power pull. However, the high torso rotations, oblique crunches (could add offset hands to make it more challenging), and scorpions are all good too, and will keep you moving in a fast paced set like this as time is of the essence!

As for the martial artist workout gurus...I'm working on getting myself back to that training level, so congrats on some great times! Good inspiration for me, and I believe you are the same two who did very well in the atomic push-up challenge, correct? My goal is 50, just because you guys were so good, so thanks for the motivation! :)

Kari Woodall--Woodall Training

Advanced TRX Exercise with Medicine Balls

Fitness Anywhere — Fri, 21 Nov 2008 02:34:00 GMT

You never know what you are going to find on Youtube. Check out this challenging TRX move from Brian Lawson of Body Architecture.

Speed Up Your Workout

Fitness Anywhere — Fri, 14 Nov 2008 21:42:00 GMT

Be quick but don't hurry.

It Only Took 3 Days

hhardcastle — Fri, 03 Oct 2008 22:34:04 GMT

I was finally able toget a descent workout in.

30 Atomic Pushups
2:00 minutes rest
27 Atomic Pushups
2:00 minutes Rest
27 Atomic Pushups
2:00 minutes rest
22 Atomic Pushups
2:00 minutes rest
27 Atomic Pushups

This was a nice idea in theory. It turned into a sweaty pile on the floor.

Luckily I went to a TRX Power Stretch class and feel only slightly less defeated now.

Hooray for the weekend.

Sample Workout: 31-Day Fitness Challenge

Fitness Anywhere — Fri, 03 Oct 2008 16:25:50 GMT

It looks like everyone was ready for a challenge to start the Autumn off the right way. What a great start for everyone. Now the big question... How do I improve my score? If you are new to Suspension Training, any of our exisiting DVD programs will certainly be a great place to start. Everything from the TRX Essentials: Strength all the way up to the Military Program, these will improve your performance.

So you've already been doing these programs and are looking for an additional edge? Here are a few ideas...

Take the test and cycle through it repetetively. As you improve, increase the work period by 10 second increments or reduce the rest by 10 second increments. Increasing the work periods will help you build the local muscular endurance so that 30 seconds is a cake walk. Reducing rest will challenge and improve your conditioning.

Some alternate exercises that you can use that will supplement the test exercises and keep your workouts interesting are below:

TRX Atomic Pushup

TRX Deep Chest Press
TRX Standing Chest Fly
TRX Suspended Oblique Crunch
TRX Suspended Pike
TRX Supine Leg Raise
TRX Triceps Press

TRX Suspended Lunge

TRX Single Leg Squat
TRX Balance Lunge
TRX Crossing Balance Lunge
TRX Crossing Suspended Lunge

TRX Low Row

TRX Single Arm Row
TRX Biceps Curl or Clutch
TRX Low Deltoid Fly
Pull Ups

TRX Hip Press

TRX Single Leg Hip Press
TRX Hamstring Curl
TRX Standing Back Extension

TRX Postural Squat

TRX Single Arm Postural Squat
TRX Shoulder Series "I", "Y", "T", "W"
TRX Single Leg Squat
Body Weight Squats
Overhead Squat (using dowel)

Finally an interesting way to sequence through these movements that would be very relevant to the test is to perform 3 to 4 circuits of the test as is described above. In the first circuit use the required exercises. If subsequent circuits replace the test exercises with the alternate exercises listed above. A 4 circuit example would be as follows:

Circuit #1

TRX Atomic Pushup
TRX Suspended Lunge
TRX Low Row
TRX Hip Press
TRX Postural Squat

Circuit #2

TRX Deep Chest Press
TRX Single Leg Squat
TRX Single Arm Row
TRX Single Leg Hip Press
TRX Single Arm Postural Squat

Circuit #3

TRX Suspended Oblique Crunch
TRX Balance Lunge
TRX Biceps Clutch
TRX Hamstring Curl
TRX Shoulder Series "I", "Y", "T", "W"

Circuit #4

TRX Standing Chest Fly
TRX Crossing Suspended Lunge
Pull Ups
TRX Standing Back Extension
Overhead Squat (using dowel)

I hope that this helps everyone and gives you an idea how you might train this month to improve your scores.

Good luck and have a great and productive month!

Day 1: 31-Day Fitness Challenge

hhardcastle — Thu, 02 Oct 2008 16:44:54 GMT

I did do a lot of Atomic pushups yesterday, but I was not able get into the pool like I planned. Here's to Day 2 and the possibilities.

Training Frequency

hhardcastle — Wed, 01 Oct 2008 23:47:16 GMT

I have been doing Atomic Pushups which are really tough on me and have been only doing them three times a week and have seen results already.

Check out the Atomic Pushup Competition to get a better idea.

I also swim which leaves me less drained and I can do that everyday and see results.

Re: Option 4

hhardcastle — Wed, 01 Oct 2008 23:04:42 GMT

I think my training program is working. Friday I could barely get 26 Atomic Pushup out. Today just four days later I was able to crank out 27 as part of my first set.

Today from the cubicle of carnage.

27 Atomic Pushups
90 sec rest
19 Atomic Pushups
90 sec rest
19 Atomic Pushups (this was a broken set, I had to do it in pieces)
90 sec rest
15 Atomic Pushups (groups of five)
90 sec rest
25 Atomic Pushups (This little bit turned into 5 Atomic Pushups, 25 Assisted Pushups, see previous comments about Assisted Pushups. I finished it off with 25 hamstring curls)

Check back for the next video update

Option 4

hhardcastle — Mon, 29 Sep 2008 20:59:43 GMT

There is a fourth option that relates to #2, but often times I dream of option #1. Oh what a world that would be.

I am spent today after the cubicle destroyed me.

25 Atomic Pushups
60 sec. rest
17 Atomic Pushups (the wheels started to come off)
60 sec. rest
17 Atomic Pushups (one wheel left)
60 sec. rest
15 Atomic Pushups (the wheels were gone, I only have a vague memory of what wheels were)
60 sec. rest
25 Atomic Pushups (what happened, I blacked out) (I was toast by this point and had to settle for 25 assisted pushup, that's right my knees were on the ground, I said it, does that mak me any less of a man, and 25 suspended crunches)

That's a grand total of 99 Atomic Pushups in one way shap or form.