I'm often asked about what my favorite exercises are and why, so I wanted to share a post for those of you that are wondering which exercises are the most effective for your body. Let me state that there are many great ways to prepare your body for rigorous functional movement, but I'm limiting mine to three staples for now - I'll include other exercises in future posts.
One of my favorite exercises is the burpee. As an add-on to the burpee, I like to finish it with a jump and clap, unlike the common description on wikipedia. I recommend working your way up to doing 3 rounds of burpees for 25 seconds each. It's better to work with time rather than limiting yourself to a specific number because you will likely be able to achieve more than you think.
My second favorite exercise is the pull-up. Simple, I know, but if you can pull yourself up, well, there's really very little that is more functional than that in real-world situations. Pull-ups are intimidating for most people, even trained athletes, but with consistency, you should be able to work yourself up to a respectable set. Eventually, you may want to give muscle-ups a try - try them on a straight pull-up bar before transitioning to gymnastics rings.
Finally, the last of my favorite exercises is the box-jump. Seriously? Yes, seriously. If you are confident jumping vertically and you have already internalized the muscle memory that this exercise entails, than your'e well on your way to enduring many of the challenges that are thrown at you in obstacle races or in urban or off-road environments.
That's it. Work on these three staples and you will be ready for pretty much anything... but beware, side-effects include stares of envy from everyone around you.
Now here is a great video from Mansome that I had to share with you. It's hilarious, so give it a watch.
And remember... never over-train, and always listen to your body. Working through pain is one thing, but training while injured is a recipe for disaster.
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