Two random conditioning thoughts

[XTrainer]

Lately, I've been working on a new routine. I wanted to integrate more conditioning and muscular endurance exercise into what had previously been an extremely power-focused routine. Anyway, in my quest for info to with which to create my new routine, I came across a few not-so-shocking but very helpful ideas.

1. Ab plateau

A lot of us do crunches/situps/flexion exercises while holding a weight plate. But don't hold on your chest. Hold it BEHIND your head. About 5x harder than the other way. For those of you who have been in a "core rut" like myself, you're welcome .

2. I *Heart* dumbell snatches

Heavy ones, light ones, whatever, a FANTASTIC full body movement. Try this at the end of your heavy benching/pressing routine (as I did today):

4 Heavy Dumbell Snatches (2 each arm)
10 Push-Ups
No resting, high pace, 2:00 minutes. Repeat as desired.
2 was good enough for me today .

Here's another full-body-killer I did in between heavy bag rounds (totaled 4 or 5 times):
6 Dumbell Snatches
10 Clap Push-Ups
15 V-Ups while holding a medicine ball

[James Funaro]

I just started 2 weeks ago doing some conditioning work in addition to my mainly power based routine. I do full body workouts and then go right on to a BW circuit.

50 pushups->25 pullups->25 divebombers with a goal of 100->50->50.
My cardio in grappling has gone way up.
I also started one arm DB snatches today, overhead BB one arm squats and back extensions. Helps a lot for conditioning so far.

I can do this as I set "power goals" to reach, and when I reach them I maintain so I can focus my energy on other areas that would do me well to improve. Going from a 315 bench to 365 won't help me as much right now as being able to perform high intensity anearobic work.

So I set my goal in all major lifts- ex Bench 315, Dead 495, Squat 405, Military 225, Row 225. I am close, hit bench goal already, and so now hit 315 every workout to maintain, and this leaves me with energy for conditioning work.