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Bonkme2
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Try this one...
From Brooks Kubik,
"The 100 rep Challenge originated with an article in The dinosaur Files about how Kim Wood, the Cincinatti bengals' Strengh Coach, trained at one point in his career (about 30 years ago). Kim did 100 singles in the clean and press/push press with 260 pounds. That was his entire workout. At the time, his one rep max in the clean and press/push press was 330 or so.
Many of us tried a similar program as a one time thing. It is a good way to break a rut, and a good way to train the mind to go the extra mile. It works best with big, compound movements: squats, standing presses, clean and press, clean and push press, power snatch, deadlift or trap bar deadlift.
Do a good warmup, but not so much you tire yourself out. Then load the bar to 70-80% of your one rep max (Kim's 260 pounds was 78% of 330 pounds) and do one rep. rest 30-60 seconds, then do another rep. And so on...until you get all 100.
Be warned: this gets very hard. Choose an exercise where you have good, automatic form...because as you tire, your form will deteriorate unless you have the exercise down perfectly. In other woirds, if you are a rookie, save this one for when you are more experienced. Ditto if you are doing a new exercise. Only use it on something where you have a high skill level. Also, if you have any dings or injuries, wait until they are healed. If you do deads or cleans, use tape on your fingers--otherwise, you will cut your hands to pieces by the time you are done.
Have a timer or something to count the seconds between the reps. Have lots of water handy--you will need it. Have a towel and chalk handy--you will need it. Have apad of paper handy, with 1-100 written out in easy to follow columns, so you can mark off each rep you do. Otherwise, you will lose track (and who wants to start over again at 50 or 60 reps?).
As a further note, I talked once to a guy who placed third in the NCAA wrestling championships. His weight program consisted of just two exercises, done every day: first he did 100 reps in the power clean with bodyweight, then he did 100 chins. In other words, he did the 100 rep challenge EVERY DAY with two very tough exercises...in additional to wrestling practice. Wow! "
From Brooks Kubik,
"The 100 rep Challenge originated with an article in The dinosaur Files about how Kim Wood, the Cincinatti bengals' Strengh Coach, trained at one point in his career (about 30 years ago). Kim did 100 singles in the clean and press/push press with 260 pounds. That was his entire workout. At the time, his one rep max in the clean and press/push press was 330 or so.
Many of us tried a similar program as a one time thing. It is a good way to break a rut, and a good way to train the mind to go the extra mile. It works best with big, compound movements: squats, standing presses, clean and press, clean and push press, power snatch, deadlift or trap bar deadlift.
Do a good warmup, but not so much you tire yourself out. Then load the bar to 70-80% of your one rep max (Kim's 260 pounds was 78% of 330 pounds) and do one rep. rest 30-60 seconds, then do another rep. And so on...until you get all 100.
Be warned: this gets very hard. Choose an exercise where you have good, automatic form...because as you tire, your form will deteriorate unless you have the exercise down perfectly. In other woirds, if you are a rookie, save this one for when you are more experienced. Ditto if you are doing a new exercise. Only use it on something where you have a high skill level. Also, if you have any dings or injuries, wait until they are healed. If you do deads or cleans, use tape on your fingers--otherwise, you will cut your hands to pieces by the time you are done.
Have a timer or something to count the seconds between the reps. Have lots of water handy--you will need it. Have a towel and chalk handy--you will need it. Have apad of paper handy, with 1-100 written out in easy to follow columns, so you can mark off each rep you do. Otherwise, you will lose track (and who wants to start over again at 50 or 60 reps?).
As a further note, I talked once to a guy who placed third in the NCAA wrestling championships. His weight program consisted of just two exercises, done every day: first he did 100 reps in the power clean with bodyweight, then he did 100 chins. In other words, he did the 100 rep challenge EVERY DAY with two very tough exercises...in additional to wrestling practice. Wow! "
