Functional strength rooted in core and emanating through limb grabbing fingers & toes, requires a multi-planar & jointed approach of load challenge, time under tension, and nervous system recruitment. The Chimp Strength series (Alpha & Omega) is constructed around a primary full body complex movement, followed by layering of 2 complimentary exercises with more specific and local targeting vectors of opposing muscle groups. This primate protocol is engineered work seeking to balance load challenges of skeletal muscle force couples and nervous system in efforts of forging corded steel cables of monkey muscle.
Tools: Moderately weighted kettle bell: heavy enough to require respect through careful attention of each movement; not light enough to perform power work.
SetReps: 3 sets each exercise; 6-10 reps
Intensity: Hypertrophy / Strength Endurance hybrid
Time: 60 min
Frequency: 1x per week (alternating between Alpha & Omega protocols)
Ignition & Cool Down: 10-20 min (before and after workout)
Note: In all exercises, focus tension in the hands and feet for grip of kettle bell and ground for stability. This will facilitate firing patterns of these often overlooked stabilizers and provide an irradiation effect that conducts strength to movement muscle groups.
Primary Action: full body highly challenging movement pattern initiated when mind and body is fresh.
- Kettle Bell Turkish Get Up: Targets global movement; lower body anterior chain (quads, glutes, calfs) and upper body chain (chest, shoulders, traps, core). Highly concentrated movement requiring full body coordination and proprioception to execute safety and effectively through concentric initial phase through the reverse in eccentric phase. Start with back to floor. on leg straight out and the other loaded with foot flat and ready to drive hips up. Ipsilateral arm with
Secondary Actions: Increasing in targeted local movement patterns balancing out full body load challenge and adaption through antagonist targeting.
- Kettle Bell Quadruped Drag & Push: Targets upper posterior & anterior chain (back, chest, arms {pulling}, core). Beginning in quadruped (on all 4s) position, kettle bell will rest on its side (handle pointing towards bodies mid-line) in front of right hand. Body will be in an active plank. Reaching and grabbing kettle handle with left hand, drag across body to the left side flipping the handle back to mid-midline. Placing left hand on top of the unstable surface of the side lying kettle bell, execute an uneven push up. Repeat process now with right hand.
- Kettle Bell Single Swing / Snatch / Reverse Lunge: Targets upper & lower posterior & anterior chain (hamstring, quadraceps, arms {pushing}, shoulders, back, core). Starting in standing kettle bell swing position (kettle on ground in front of body, grab and hike between legs and hip hinge to quick snatch. Simultaneously, the contralateral leg opposite to the snatching hand will shoot behind executing a lunge while kettle bell is above the head in shoulder flexion. Reverse out and repeat on the opposite arm and leg side.
