Learn how to train with weights at hand to build powerful muscle mass and increase strength. By doing spring training with logs and stones, you can develop functional strength, endurance, agility, and coordination of movements. Probably not everyone is familiar with the term "functional strength" and will need a little explanation. This concept assumes the ability to generate, as well as control physical efforts that are useful in everyday life. In simpler terms, you will be able to carry a variety of weights, such as bags of cement.
Today we bring you the Spring Log and Rock Workout program. You do not need special sports equipment and equipment for training. Agree that working with heavy and uncomfortable building materials requires certain skills and high concentration. By training with logs and stones, you can improve the performance of those parts of the nervous system that are responsible for just this parameter.
It should be warned right away that the exercises we are considering today are quite heavy and allow you to use the maximum amount of muscles. Therefore, it makes no sense to break the exercises into groups, we will just tell you which muscles work in a particular movement.
To conduct spring training with logs and stones according to the program below, you will need the following items:
- A stone weighing from 10 to 15 kilos.
- A concrete block or large stone that acts as an obstacle 50 centimeters high.
- Two smooth bricks.
- A log with a diameter of 20 to 30 centimeters and a length of 120–150 centimeters.
Spring training program with logs and stones
- Exercise # 1. The work involves the quadriceps, buttocks, and the back of the thigh. And also the muscles of the core. You need to take a standing position with your feet at the level of your shoulder joints. Take a stone in your hands, and the elbow joints should be located as close to each other as possible. Without lifting your feet off the ground, do a deep squat. It should also be noted that at the moment the body moves down, the knee joints must be parted so that the stone is between the legs.
- Exercise number 2. The lateral part of the muscles of the cortex is involved. Lie on your shoulder with a log and straighten, while slightly bending your knee joints. While holding the body in a vertical plane, walk the specified distance. Then drop the log to the ground and rest. When the pause is over, place the log on your other shoulder and move in the opposite direction. This will be one approach.
- Exercise number 3. The deltas, quadriceps, traps, hip extensors, calves, and also the muscles of the forearms are involved in the work. Pick up the bricks by squeezing them with your fingers. The legs are at the level of the hips, and the arms should be spread apart, slightly bending the elbow joints. Lunge with one foot forward from this position. Return to the starting position and repeat the movement with the other leg. The arms should be spread apart throughout the entire set.
- Exercise number 4. Deltas, traps, core muscles and triceps are involved. The log must be placed on your shoulder and held in the middle. The back should be straight and the knee joints slightly bent. Squeeze the log up, but do not fully extend the arm to reduce the load on the elbow joint. When lowering the log, place it on the other shoulder, and then repeat the movement in the opposite direction. This will be one approach.
- Exercise number 5. The work involves the buttocks, the back of the thigh, the quadriceps, the muscles of the core and forearms, as well as the extensors of the spinal column. The log should be on the ground, and you need to go to its edge. The legs are at the level of the shoulder joints, and the toes are slightly pulled outward. Take your pelvis back, go down, while spreading your knee joints, grab the end of the log. After that, go up, continuing to hold the log, which will be one approach.
- Exercise number 6. All muscles of the body are involved. The starting position is the same as the previous movement. From the squatting position, you need to partially straighten the knee joints and at the same time toss the log to the level of the chest. Then quickly sit under the log while continuing to hold it at chest level. With your legs fully extended, push the log forward. When the projectile hits the ground, repeat the approach.
- Exercise number 7. The anterior section of the muscles of the cortex is involved in the work. Lie on your back and bend your knee joints. In this case, the feet should be on the ground. Taking a stone in your hands, place it in the chest area. While lifting the body, at the same time it is necessary to push the stone up above the head.
- Exercise number 8. The back of the thigh, the extensors of the spinal column and buttocks are involved. Take a standing position, holding the stone in your lowered hands. Sitting down, swing the projectile in the direction of the groin and sharply straightening, throw it up and back. It is very important that the throw is directed not only upwards, but also backwards.
- Exercise number 9. The deltas, triceps, as well as the muscles of the core, chest and legs are involved in the work. The legs should be located at the level of the shoulder joints, and the stone should be held in your hands and lift it to the chest. Perform a squat without lifting your heels off the ground and keeping your lower back straight. Then with a powerful movement, straighten your legs and push the stone forward using momentum.
- Exercise number 10. Triceps, delts and core muscles are involved. Get into a standing position and bend your knee joints slightly. In this case, the legs should be located at the level of the shoulder joints. Lift the stone to the left shoulder, holding it with the hand of the same name, the elbow joint should be directed downward. Press up without using your leg muscles.
- Exercise number 11. The muscles of the forearm are involved in the work. Get into a standing position and pick up the bricks, holding them with your fingers. Begin to alternately raise the shells to the level of the chest, then further, then closer to you. Your task is to hold the bricks for as long as possible while performing simple movements.
- Exercise number 12. Deltas, triceps and chest muscles are involved. Place the bricks on the ground and place your hands on them. Perform push-ups, trying to keep the whole body in one line.
- Exercise number 13. The triceps, core muscles, lats, and legs are involved in the work. Position yourself above the log closer to the edge of the projectile. Bend your knee joints and arch your back, lower yourself down. Take the edge of the log and push it back. Then use a jump to move one step back and repeat the movement.
- Exercise number 14. The hip extensors, quadriceps, core muscles, as well as the flexors and extensors of the feet are involved. Take a standing position facing a large stone (block). Perform a squat and swing your arms back. Jump and rotate your body 180 degrees during flight to land again facing the rock. Repeat the movement in the opposite direction and get one set.
- Exercise number 15. The extensors of the spinal column, quadriceps, as well as the muscles of the cortex and forearms are involved in the work. Grasp the edge of the log and straighten. With your knees bent slightly, tighten your abdominal muscles. Take a few steps with your back forward, dragging the log behind you.
- Exercise number 16. Deltas, traps, trunk extensors, triceps and legs are involved. Take a standing position, holding the stone in your lowered hands. With your back straight, bend forward while lowering the stone just below the knee joints. With a quick movement, unbend, at the same time throwing a stone to your chest and squatting. While lifting, squeeze the projectile over your head.
- Exercise number 17. The deltas, muscles of the core, chest and legs are involved in the work. The log is on the ground and you need to approach the edge with your feet at the level of your shoulder joints. Grasping the edge of the projectile, push it forward. Then jump forward and repeat the movement.
- Exercise number 18. The quadriceps, glutes, lower leg and back of the thigh are involved. Standing with your back to the block (large stone), place one leg on it, bending it at the knee joint. Turn the toe of the other leg inward slightly, and keep your hands in front of you. Bend your working leg while lowering into a lunge. Then quickly push off the ground and jump.
- Exercise number 19. The triceps, deltas, as well as the muscles of the core are involved in the work. Holding the stone with both hands, lift it to the left shoulder joint. Legs are at shoulder level in the direction of the throw. With a powerful movement, turn your torso to the right and push the projectile, trying to throw it as far as possible.
It is very important that you assess your fitness level correctly before starting your spring workout with logs and stones. If you have just decided to start doing strength sports or are already training, but no more than two months, then you should do two or three classes a week. If the experience of your regular workouts is no more than a year, then the number of classes per week should be from three to four. All athletes who have trained for two or more years should do four or five sessions per week. If you continue to exercise in the gym, then do spring workouts with logs and stones once or twice a week in addition to the main strength loads.
For beginners, it is enough to include 4 or 5 movements in their program. Do them in four sets with 12-15 reps. Experienced athletes should use 8 or 9 exercises, and experts should use 10.
How to train in the woods with logs, see here:
The following video will show you how to organize your outdoor rock workout:
