“Comfort is the enemy of progress.” P. T. Barnum
There comes a time in every Mudder’s life when an exercise just needs to be more challenging. You reach a point when you may feel the power of progress surge through you, but you’re left wanting more. Craving to feel the excitement of conquering a new movement and leveling up your abilities once again.
Enter the ‘Progression.’ Progression is how you level up your reps in your program and find new ways to challenge your physiology. Let’s explore some fan favorite movements and some ways to level-up.
“How do I level up my push-ups?” Looking for how to do the perfect push-up? Click Here
1. Spiderman Push-up
Start in a standard push-up position with your hands just outside your shoulders.
Begin a normal push-up and as you go down, bring your right leg up and outside of your body parallel to the ground. If you can, touch your knee to your elbow.
As you push back up, return your leg to the starting position. Repeat this movement with your left leg, and continue alternating throughout your set.
2. Renegade Row
Start in a standard push-up position with your feet just wider than shoulder width and gripping dumbbells instead of having your hands on the floor.
Perform a standard push-up (you will go deeper than a normal rep because of the dumbbells, make sure you activate your core to stay strong at the bottom of the movement).
When you get back to the top perform a row (pull the dumbbell to your chest) with one arm while keeping your body flat.
Alternate each push-up with a row and feel the burn! Once you get used to the balance and stability during the row, you can start with your feet closer together.
“How do I level up my squats?” Looking for how to do the perfect squat? Click Here
1. Squat to Press
Start in a standard squat position with dumbbell(s) in a racked position
Perform a squat keeping your chest tall and weight racked.
At the top of the squat, use the momentum from your rise to keep the weight moving and press the dumbbell(s) over head.
Return the dumbbell(s) under control to the rack position.
2. Dumbbell Sots Press Squat
Start in a standard squat position with dumbbell(s) in a racked position.
Perform a squat keeping your chest tall and weight racked.
Pause at the top of the squat and press the dumbbell(s) overhead. Be sure to press the weight vertically keeping your arm inline with your ears.
Return the dumbbell(s) under control to the rack position and stand back up to the start position.
“How do I level up my sit-up?” What’s the best way to level up your reps with sit-ups? Stop doing them and focus on practical core movements that help you move better.
1. Chop/Lift
Start in a half kneeling position – front foot flat on the floor and back knee touching the ground (bottom lunge position). With both hands, hold a dumbbell by the back knee keeping shoulders square.
Lift the dumbbell diagonally across your body keeping your elbows locked out Keep your hips square, only your core muscles should rotate.
Return the dumbbell to starting position the same way under control.
2. Rollouts
You will need a smooth surface (and a towel) for this exercise or an ab wheel / barbell.
Start on all fours with a towel under your hands. Keep your back flat and your core muscles engaged. Squeeze your glutes to help your lower back straighten.
Push/slide the towel away from your body keeping your elbows locked out. Slide as far as you can without losing your back position.
Pull the towel back returning to the start position.
Next time your training plan calls for one of the exercises above, level up your reps and push yourself to a new level of badass.
These progressions can allow you to reuse an entire training plan by leveling up the exercises in it to make it more challenging. Click here for complimentary Training Guides to the Tough Mudder 5k, Classic & information on how to Level Up with a more dedicated coach to keep you accountable to reach your goals.
