Trai3 Strength-Based Body Weight Movements & Random Musings

by Jordan Syatt July 9, 2012

To kick start today’s article I’ve provided a brief video detailing 3 simple and effective strength-based body weight movements.

Additionally, beneath the video I’ve listed several cues/technique points to keep in mind while performing these movements on your own.

I’d note, these drills tend to be staples within my training regimen regardless of whether I’m travelling or not so, even if you have access to a host of training equipment, these movements can be extraordinarily beneficial.



Me in full costume the following day. I have way too much fun with this stuff….

Supine Hip Extension with Leg Curl


  1. Keep glutes/core tight
  2. Maintain full hip extension 
  3. Maintain a neutral spine (do not allow excessive lumbar extension)
  4. Complete a full range of motion (ROM) while keeping proper form
  5. Slow(er) eccentric component and fast(er) concentric component

Ab Slide Outs


  1. Keep glutes/core tight
  2. Try to achieve full hip extension by the end ROM
  3. Maintain a neutral neck and spine (do not allow excessive lumbar extension)
  4. Complete a full ROM while keeping proper form
  5. “Pack” the shoulders and stabilize with your lats 
Pushup with 1-Arm Reach
  1. Keep glutes/core tight
  2. Maintain a neutral neck and spine (do not allow excessive lumbar extension/flexion)
  3. Complete a full ROM while keeping proper form
  4. Planted hand should be placed directly underneath the shoulder
  5. Sliding arm should have a “packed” shoulder and focus on recruiting the lats

Random Musings

I recently posted a Facebook status in which I stated: “…my main goal in regard to training is to be physically capable and ready to handle any situation.

Being responsible for the health and safety of 40+ teenagers has definitely given me a new perspective on training, nutrition, and life in general.”

But what does this mean?

Will I alter my training? If yes, how? If no, why not?

Before I explain myself I’ll provide a brief background story as to how this came about.

Several days ago my 43 student’s, several counselors, and I were all hiking Mount Shlomo, a very intense and somewhat dangerous mountain, in the south of Israel.

Here I am about halfway up the mountain


As we approached the end of the hike, after 6 hours of moving in the extreme desert heat, I was alerted of a participant who had fainted and needed immediate medical attention.

Without hesitation several willing and able guides (including myself) grabbed our group stretcher and sprinted uphill about 1 kilometer until we found our medic taking care of the barely conscious participant.

Fortunately we were able to raise and carry the camper down the mountain where we were greeted by an emergency vehicle waiting to take him to the nearest hospital.

Several days later the participant is happy, healthy, energetic, and taking part in all activities.

Needless to say, this experience dramatically influenced my outlook and priorities regarding how I approach training, nutrition, and life in general.

As I don’t have a great deal of free time I can’t devote numerous hours to writing an article detailing my feelings, priorities, etc. However, considering my goal of being “physically capable and ready to handle any situation,” I want to briefly outline if/how my training will change.

Simply put, the base of my training will look more or less exactly the same.

  • I will continue to use the Westside Barbell Conjugate Method
  • I will continue to focus on improving strength, speed, and power
  • I will continue to use full body compound movements, proper form and technique, and well executed warm-ups
  • I will continue to work towards my ultimate goal of becoming an Elite Powerlifter

But why would I do this? Considering my goal of being ready for any situation, many professionals would advocate dropping the strength work and substituting endurance-based training in its place.

While in many situations, various componenets of endurance are undoubtedly important, it’s important to remember that strength is the foundation of all other fitness qualities.

  • Strength allowed me to sprint to my fallen participant with a bag on my back and stretcher in hand
  • Strength allowed me to raise my camper off of the ground and carry him to safety
  • Strength allowed me to jump, cut, and change direction quickly and explosively
  • Strength allowed me to remain healthy and without injury
  • Strength made the difficult tasks easier to handle
  • Strength gave me the confidence and ability to keep a level head and calm demeanor when it was most important

In short, developing a high level of strength will contribute to improved speed, power, endurance, health, longevity, and mental capacity.

That being said, I will slowly begin to introduce new aspects within my training regimen which will specifically prepare me for a diverse assortment of situations.

For example, I may incorporate:

  • Trail runs/sprints
  • Lifting odd objects (i.e. strongman training)
  • Unilateral training
  • Various strength-endurance circuits/”finishers”

Additionally, I need to stop being lazy and devote more time to:

  • Improving my tendon/ligament strength
  • Improving my grip and neck strength
  • Improving my posture and various compensation patterns

It’s important to note that I will not immediately begin to incorporate each and every one of these things into my current training routine. Rather I will slowly and progressively add and focus on new components in a structured and intelligent manner.

Additionally, most (if not all) of these things can be targeted within my warm-ups, accessory work, or sessions devoted to General Physical Preparedness (GPP). Just because I want to devote more time & effort to other athletic qualities does not mean every waking moment will be spent in the gym. Rather, I can work towards my goal through incorporating a variety of simple, quick, and effective methods into my current training routine.

Needless to say I’ll continue to update and post about my training, progress, and thoughts.

Now it’s time to go train. Dynamic Effort Lower Body using only bands/bodyweight as the sun sets over Jerusalem 🙂

If you have any questions, comments, or suggestions please post them below.

Never Minimal. Never Maximal. Always Optimal.


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