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Cardio-Strength Workouts for Competitive Weightlifters
5 workouts that will take your breath away while training for strength gains. Focused for high school weightlifting which consists of bench and clean and jerk competitions.
Running stadiums: I chose to call these running stadiums instead of running stairs, because the stairs aren't the part you're going to be running. If your school has the large concrete benches that look like giant stairs where you're supposed to sit, you're in luck. Run up these stadium seats. You'll have to bend your knee higher than normal to get into the step, and when you use your leg to push up you're going to have a tough time exerting all that strength. Run a couple of these and you'll be out of breath and have some pretty pissed off legs the next day.
Jump boxes: These things are always fun. The large wooden boxes the football players and wrestlers use to practice their jump. It's a great way to exert maximum strength, especially on the higher boxes, plus as you come up out of the jump you're getting in a body weight squat. Do these fairly rapidly to get the cardio effect going. Football players and wrestlers love em, why can't us weightlifters utilize something besides weights for once?
Body weight hops: Bend down like you're in a lunge, one leg forward bent at about a 90 degree angle, and the other leg trailing behind. Jump as high as you can and switch the legs while in the air, and land with your feet switched positions. Repeat for a while and you'll feel just great. More cardio than some other workouts, but it's all about the effort you put into it. If you jump hard enough your legs will get the desired strength training.
Clapping pushups: Oh yes. We all know how effective these are. Olympic weightlifters place great store in having explosive power, and a little bit of this will get your bench going great. Also, you can get out of breath pretty quick doing these suckers. Although at first you may collapse from the pushups before you can get enough done to get out of breath.
Medicine ball pushups: These are great for developing your arms and getting you out of breath! Take a small medicine ball; usually it'll be one of the small weighted ones, place one hand on the ball and the other on the ground. Mimic pushup position as well as you can. Push off the ground like the clapping pushups except this time you'll have to push to one side and the other to switch hands. So if your left hand is on the medicine ball you're going to have to push off to your left so your right hand can land on the medicine ball next. These things are tough, but surprisingly fun.
Simplicity is the best training concept out there; these five exercises should be enough to get your heart pumping and your muscles growing just nicely. Try adding them in at the end of your workouts to finish off your day with a good dose of cardio.