Thursday, 23 August 2012 06:16

Reverse training

Doing things in reverse (backwards) is not normally thought of as a good idea - but the concept can be extremely beneficial when it comes to your training.

Sometimes, training in "reverse" may be the best thing you can do to shoot past a sticking point, or to better your performance at an exercise your already good. Or, it might just be what the doctor ordered to change things up once in a while (always a good idea).

And what do I mean by "reverse" training?

Well, put simply, what I mean is to literally "reverse" an exercise - and perform it for repetitions in good form. For instance, take the regular pushup, and do it in reverse - as in, get on your back and push yourself up as opposed to chest touching the floor. And if you've never done these before - I'll bet you'll find this exercise a lot harder than the regular pushup - and you'll find it works a bunch of different muscles than the regular pushup does.

Form is paramount on this one, so make sure you do it correctly. This type of pushup is covered in Fast and Furious Fitness, along with instructions and photos on how to do it correctly - make sure you follow the instructions carefully before starting.

Another fantastic example of "reverse" training would be handstands, and handstand pushups - where you literally reverse the motion of a pull-up, and push yourself up and down while supporting your entire bodyweight on your hands. This one is tough enough for most folks to do - so you don't hear much about it - but work this exercise on a regular basis, and you won't believe the upper body gains you make within a short period!

I cover the basic handstand (and handstand pushup) in Fast and Furious Fitness. Bear in mind that there are way more advanced variations than what I show in the book - but also bear in mind that most folks (including those than can lift heavy weights in the gym) would struggle to knock off 10 basic handstand pushups in good form. Try it, and you'll see.

You'll also likely find that your results and performance on the regular exercises you do sky rockets after you work the "reverse" exercises into your routine. I've often found that my pushups improve dramatically after doing a set of reverse pushups right after a set of regular pushups - that's a powerful tip right there - and there are many other examples I could state.

And lest you think this applies only to upper body exercises, think again, my friend. This applies equally to ALL exercises - upper, lower, or core - more details to follow later.

Anyway, think about it the next time you hit a sticking point - it might just be what the doctor ordered. Give it a try, and let me know how it works for you!

Best regards,