markus enjoys

Hey everyone

I'm looking for a series of exercises for conditioning to work on overall conditioning that do not need any weights or machinery. I am fully aware that many things will require these things but I am looking for exercises like dips, squats , and other aerobic type exercises. This would be after a long run in the morning.

Simply something to provide core strength, maybe a little bit of flexibility and to reach out to every muscle in the body, not for looks. I am a muay thai practitioner if that may help providing me with exercises that could at least help me in that.

Any tricks, tips, schedules you use will be really appreciated.

cheers

SnakePit

Dips are self explanatory. Kitchen counters work well for dips, lol.
Put some heavy ass weight in a backpack and squat it. Same with push ups, to simulate a heavy bench, just do what marines do, 80 pounds or w/e in a pack on your back. Then do 10-15 rep sets.
If you're in good shape, you can do bodyweight shoulder presses against a wall upside down.

etc
use your mind

edit: do an exercise fast for fast twitch muscle fiber work and slow for slow twitch.

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AWM

good topic to make man i wanted the answer to this question aswell lol

Dempsey Roll

Put some big rocks in a wheelbarrow and run it up a hill. Hit a tire with a sledgehammer. Run a rope between your house and a tree, then climb along it without touching the ground. Climb some trees or run up & down a steep ass hill. Stuff like that works wonders.

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Deadpool

Yeah i'm in the same situation. I only have about 150 pounds or so worth of free weights. A bar and bench, and a 70 pound heavy bag. I've been doing a lot of body weight exercises and i'm noticing that i'm doing a ton for muscle endurance and cardio but I still think I could be much stronger. (I weigh between 155 and 165 depending on my diet)

Any tips on strength training with what I have? I think i'll be building a sled soon. I just feel like a jackass doing exercises like that while my neighbors stare at me bewildered.

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Dempsey Roll

And I feel like a jackass running from nothing. Training is training, no matter how silly people think it looks. Wear a mask if you're that worried, maybe then they'll think you're just a burglar that's undecided on whether or not he wants to steal some guy's wheelbarrow.

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"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva

wukkadb

I already posted this link, but here you go:
RossTraining - Articles

There's a lot of good stuff there for strength/conditioning training with limited access to lots of weights.

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Deadpool

Yeah I already incorporate as much as I can from Ross training into my usual work outs. I was just curious as to any other strength training ideas that have been brought up on the forums.

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wukkadb

I think incorporating ross training into your program, doing compound exercises with the weights you have available, and doing live wrestling/grappling vs larger opponents is all you need. I'm not really sure what else to suggest, because usually just any of those three should be sufficient enough for you. Sorry I don't have any more ideas

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