Alright, so we know that “core” training is en vogue, from various fitness publications to hardcore powerliftrrs and bodybuilders to the oxygen channel, everyone is talking about how you should be training you “core”. Well the truth is that real CORE STRENGTH comes from the synergy of a bunch of different muscles working together (from your lats down to your hip complex and everything inbetween), namely to stabilize the spine. I know, I know, its all about “core stability” – but for combat athletes and strength freaks, we’re looking to go beyond planks and other more direct movements in favor of multi purpose movements that give us a huge bang for our buck. Squatting, deadlifting, lunging, chin ups are all great choices and should incorporated into everyone’s program in one form or another, but there is still a huge component missing from most people’s training!
The answer? Heavy single hand overhead work – namely strict presses and push presses. Simple clean a heavy dumbbell or kettlebell to your shoulder and press overhead – using leg drive if needed – while maintaining a rigid core. This movement alone will engage everything from your glutes to your lats, requiring your stabilizers to work overtime! Along with thrashing your pressing muscles (shoulder complex and triceps), these are a total body movement that will get you strong all over! Back in the days of the old time strongmen, you were not considered strong unless you could press HEAVY weights overhead.
Single hand dumbbell and kettlebell work were staples in those guys training programs! In addition to traditional dumbbells or kettlebells, i’ve recently added weight to my 24kg kettlebell by attaching 20lb chains to the handle. This makes the movement extremely difficult, with the chains swaying back and forth, your body has to work very hard to stabilze throughout the entire range of motion! Heavy single hand overhead work can serve as an awesome workout alone, maybe with some weighted pull ups thrown in for good measure, to work your entire musculature and multiple energy systems in one shot. That’s what I call training economy!
Here are my 3 favorite ways to do heavy dumbbell or kettlebell overhead work. With each of these options, rest periods will be limited, which is great for power endurance and lactic acid tolerance. For fighters or athletes looking to to just get leaner, mixing in some of these options would of huge benefit.
With a heavy dumbell or kettlebell, perform five presses or push presses with your left, switch, and immediately do 5 reps with your right side. Rest ONLY AS NEEDED, and try to get through all 5 sets as quickly as possible
Perform 3 reps each side on the minute for 5-10 minutes. Only add more load once you can get in all 30 reps in 10 minutes. Go HEAVY with this one.
Ok, this is actually a clean and press on each rep, but that just means more muscle is being used (not a bad thing!). You’re going to perform 1 left with your left, put the weight down, then one rep with your right. The goal is to get through all 20 reps in 5 minutes or less. This is awesome for fighters and the like as it replicates non stop explosive efforts over a relatively short period of time.
So grab some weights and throw that sucker overhead!
International Drive, commonly known as I-Drive, is the main tourist spot in Orlando, Florida. The portion of I-Drive from Sand Lake Road southward to SR-536, and the segment of Universal Boulevard that runs parallel, make up the Downtown Orange County district. International Drive stretches with the northern part in Orange County and to the southern part in Osceola County. International Drive – the icon of tourist fun, is the home to many hotels, restaurants, tourist attraction, and many other commercial activities.
1. Hotels near International Drive
However, you can find several hotels near I-Drive, Orlando with tastefully decorated rooms. The ambiances of the hotels are so good that you will never want to leave that place. The International hotels offer all the common room amenities and facilities which let you feel at home. I-Drive hotels are providing you all sorts of business facilities so that you can manage your all business activities without any problems.
2. SeaWorld – International Drive, Orlando
SeaWorld – the most celebrated theme park near I-Drive, Orlando. SeaWorld serves itself as a family icon of fun. The SeaWorld immerse its guests into the mysteries of the sea through up-close animal discoveries, unforgettable attractions, amazing attractions and adventurous rides. Whether diving deep and flying high on Manta, the new flying roller coaster, getting drenched by Shamu, meeting dolphins, braving astounding thrill rides, counting the teeth on a shark or feeding sea lions, vacation adventures become lifelong memories.
3. County Convention Center, Orlando
Orlando County Convention Center (OCCC), I-Drive, is the second largest convention center in United States, after McCormick Place, Chicago. It is the primary convention center for the Central Florida. The large complex serves as the tourist place at the south end of the International Drive. The Orange County Convention Center consists of two buildings joined together by a covered pedestrian sky-bridge which serves the following facility:
4. Universal Studios, I-Drive, Orlando
Feel the great experience of stunning magic and excitement. Explore the wondering world of Harry Potter at Universal Studios. Harry Potter theme park is now included in your theme park tickets. Universal Studios has been bringing unique entertainment experiences at Universal Island of Adventure and Hollywood Rip Ride Rockit, to millions of people around the world.
Beside this, there are lots of options you want to enjoy near International Drive. When you vacation in an area surrounded by the world’s most famous attractions you can expect the entertainment and fun for the entire family.
The locations of hotels near International Drive offer you the best place where you want to spend your vacation. International Drive Vacation will bring you the excellent value of your time and money.