Explosive Calisthenics: Superhuman Power, Maximum Speed and Agility, Plus Combat-Ready Reflexes--Using Bodyweight-Only Methods by Paul Wade

Author:Paul Wade [Wade, Paul]
Language: eng
Format: epub, pdf
Publisher: Dragon Door Publications, Inc
Published: 2015-03-13T04:00:00+00:00

KOJAKS

Bend over and place your palms on the floor, as if you were going to perform a pike pushup. Bend the arms until your skull kisses the floor, then straighten them explosively, enough to push yourself off the ground some way. When your hands leave the floor, quickly slap the top of your head with them, before you fall and have to “catch” yourself again. This is a great preliminary to build the kind of explosive pressing power needed in the front handspring.

THRUSTERS

These are sometimes called “burpees”, depending where you are. In the pushup position explode your knees up into your chest, then immediately thrust them back straight, into the starting position. Essentially this is a kind of prone tucking exercise and is a great example of how some small space drills can be performed for high repetitions for a cardio benefit.

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