Sample Exercises.

Javorek’s Dumbbell Complex # 1 and # 2

 

I received a Blog : http://www.thepostgame.com/blog/training-day/201108/workout-hell which is comparing my Barbell complex # 1 with a medieval torture but with very positive fitness achievements. My answer to this Blog: My Barbell Complex # 1 is the heaven in comparison to my other dozen of dumbbell and barbell complexes and several fitness programs which would stimulate any fitness enthusiast, body builders or weight watchers neuro-muscular system.

 

First here is my famous Javorek’s Dumbbell Complex # 1. There are four exercises (one of them will be repeated twice during the program) each exercise, similar to Barbell Complex is executed with 6 repetitions in a continuous flawless motion. First everyone should learn each exercise with proper technique. Then test the 5 repetitions potential for each exercise and choose the intensities always from the weakest link of those 4 exercises. On the beginning should be performed with 40-45% taken from the weakest exercise link, and gradually start a 6 sets program, with a 3-5 minutes breaks between the sets.

 

Intensities could vary. One day for example perform 40% 45% 50% 55% 60% 60%

 

Other day: 40% 50% 60% 45% 55% 65% , or later 40% 50% 60 % 60% 65% 70%

 

Make ate least a two day break between the days when you are performing this complex.

 

  1. Dumbbell Standing Two Hands Simultaneous Up On Toes Upright Row: Standing, with dumbbells in hand in front of your thighs in a linear position. Arms straight, elbows turned slightly outward, shoulders turned in. The head looking straight ahead, with a very firm chin position. The chest is in an “up”(tight) position, with a straight back and a tight abdominal musculature. Raise the dumbbells up to your neck level, holding the dumbbells in its linear position and pointing the elbows upward as much as possible, and raising up on toes. Repeat X 6 And Continue With:
  2. Dumbbell Standing Two Hands Simultaneous Up On Toes High Pull Snatch

 

Stand with dumbbells in hand in linear Pronated position at the hip level. Bend over with head down, back curved, straight arms, slightly bent knees, and flat footed, with the center of gravity shifted back from the balls of the feet toward the heels. Raise the dumbbells up to an up-right row “up” position, and without a stop, – with a continued acceleration- raise the dumbbells over your head, and at the same time coming up on toes. It is very important that after the “up” position phase do not let the elbows turned down, and executing an overhead press, but to keep the elbows up with the help of acceleration and turn the wrist over head locking the elbows overhead. During the lift, the dumbbells should be kept as close as possible to the body. After the overhead phase, the leading the dumbbells down motion, should be executed with the same technique and in an opposite return order of execution. First the wrist will be curled and pushed down lower than the elbows, and very close to the trunk, followed by the bend over phase with relatively straight knees. So remember: elbows are going up first and finish with the wrist, and wrist comes down first holding the elbows up until the wrist passes the high elbows level. Repeat X 6 And Continue With:

 

  1. Dumbbell Standing Two Hands Simultaneous Overhead Parallel Up On Toes Squat Push Press: stand with dumbbell in each hand at shoulder level. Tight neck and abdominal muscles. The head is looking straight ahead. Bend the knees in a squat, balancing the body weight toward the heels, between balls of the feet and the heels. Keep the shoulder-hip-ankle alignment in a perfect vertical line. The knee bend is followed by a continuous accelerating pressing overhead movement. Depending on goals could be done flat footed or up on toes. The dumbbell position could be various: parallel or rotational. Repeat X 6 And Continue With:
  2. Dumbbell Standing Two Hands Simultaneous Linear Bent Over Row: Standing in a bend over position. The knees are relatively straight. The body weight must be shifted back on heels, balancing the dumbbells’ and the body’s weight between the balls of the feet and heels, with a slightly more balance toward the heels. The back could be either way: straight (or slightly concave) or curved. It is the coach’s decision which back position will prefer, depending on goals of the exercise. The dumbbells are holding in a parallel position, and slightly wider than the shoulders’ width.   Without changing the body positions (no swinging or raising the trunk), bend your elbows and raise the dumbbells up to your neck-shoulder level. In this phase the elbows are looking sideways and not backward and you should feel a big pressure on your deltoids and trapezius musculature. The arm raise must be a quick and explosive motion. The down motion should be slow with a “break”. Repeat X 6 And Continue With:
  3. Dumbbell Standing Two Hands Simultaneous Up On Toes High Pull Snatch

 

Stand with dumbbells in hand in linear Pronated position at the hip level. Bend over with head down, back curved, straight arms, slightly bent knees, and flat footed, with the center of gravity shifted back from the balls of the feet toward the heels. Raise the dumbbells up to an up-right row “up” position, and without a stop, – with a continued acceleration- raise the dumbbells over your head, and at the same time coming up on toes. It is very important that after the “up” position phase do not let the elbows turned down, and executing an overhead press, but to keep the elbows up with the help of acceleration and turn the wrist over head locking the elbows overhead. During the lift, the dumbbells should be kept as close as possible to the body. After the overhead phase, the leading the dumbbells down motion, should be executed with the same technique and in an opposite return order of execution. First the wrist will be curled and pushed down lower than the elbows, and very close to the trunk, followed by the bend over phase with relatively straight knees. So remember: elbows are going up first and finish with the wrist, and wrist comes down first holding the elbows up until the wrist passes the high elbows level. Repeat x 6

 

Perform In A Non-Stop, Continuous Order As Listed Above. Five Exercise X 6 Reps = 30 Reps/Set

 

The cardio vascular variation of this exercise I named as Javorek’s Dumbbell Complex # 2. This is the real fat burner program. For this exercise you must perform with lighter intensities and be sure not losing the perfect form of technique. Could be a day of 35% 40% 45% 45% 50% 55% or 35% 45% 55% 40% 50% 60% etc!!

 

                        Javorek DB Complex # 2 Exercise

Dumbbell Standing Two Hands Simultaneous Up On Toes Upright Row                                        x 3

Dumbbell Standing Two Hands Simultaneous Up On Toes High Pull Snatch                                  x 3

Dumbbell Standing Two Hands Simultaneous Overhead Parallel Up On Toes Squat Push Press    x 3

Dumbbell Standing Two Hands Simultaneous Linear Bent Over Row                                              x 3

Dumbbell Standing Two Hands Simultaneous Up On Toes High Pull Snatch                                  x 3

 

Note A: Perform in a non-stop, continuous order as listed above. Go through the exercise cycle once for beginners, then gradually increase the number of cycles to two, to three, or as many as the coach or other specialist considers necessary. Increase the number of repetitions for each exercise gradually to enhance its cardiovascular conditioning effects. For example, first increase only the third cycle from 3 to 4 reps, then the third and second cycles from 3 to 4 reps, and finally all three cycles’ repetitions up to four.   Every coach should determine the best combination for every individual athlete at a given time and never hurry to increase the number of repetitions, while always emphasizing technical perfection.

 

Javorek’s Dumbbell Complex # 1 Exercise:

 

Dumbbell Up On Toes Upright Row                                                                                     x 6

Dumbbell Up On Toes High Pull Snatch                                                                   x 6

Dumbbell Up On Toes Squat Push Press                                                                  x 6

Dumbbell Bent-Over Row                                                                                          x 6

Dumbbell Up On Toes High Pull Snatch                                                                   x 6

Perform In A Non-Stop, Continuous Order As Listed Above. Five Exercise x 6 Reps = 30 Reps/Set

 

Javorek’s Dumbbell Complex # 2 Exercise:

 

Dumbbell Up On Toes Upright Row                                                                         x 3

Dumbbell Up On Toes High Pull Snatch                                                                   x 3

Dumbbell Up On Toes Squat Push Press                                                                  x 3

Dumbbell Bent Over Row                                                                                          x 3

Dumbbell Up On Toes High Pull Snatch                                                                   x 3

Repeat In A Non Stop Continuous Way From The Beginning 3 Times

 

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Istvan "Steve" Javorek

Javorek’s Dumbbell Complex # 1 Exercise:

Dumbbell Upright Row                  x 6 Dumbbell High Pull Snatch           x 6 Dumbbell Squat Push Press         x 6 Dumbbell Bent Over Row             x 6 Dumbbell High Pull Snatch           x 6 Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated. Five exercise x 6 reps = 30 reps/set


Javorek’s Dumbbell Complex # 2 Exercise:

Dumbbell Upright Row                  x 3 Dumbbell High Pull Snatch          x 3 Dumbbell Squat Push Press        x 3 Dumbbell Bent Over Row             x 3 Dumbbell High Pull Snatch          x 3 Perform in a non-stop, continuous order as listed above. Go through the exercises (a cycle) once for beginners, then gradually increase the number of cycles to two, to three, or as much the sports conditioning coach or other specialist considers necessary and adequate. Also for a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles’ repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated.


Javorek’s Barbell Complex # 1. Exercise:

Barbell Upright Row                                            x 6 Barbell High Pull Snatch                                    x 6 Barbell Behind the Head Squat Push Press   x 6 Barbell Behind the Head Good Morning         x 6 Barbell Bent Over Row                                      x 6 Barbell High Pull Snatch                                    x 6 Perform in a non-stop, continuous order as listed above: – 6 exercises x 6 repetitions = 36 repetitions/set. The number of repetitions can be changed in order to satisfy different goals. Long distance runners, skiers, bikers, wrestlers could gradually increase the number of repetitions and the weight, to achieve a higher quality specific endurance and power in domain of endurance. On the beginning should be practiced just partial or the integral Complex I, but with less repetitions. Is up to the coach’s decision to practice the full exercise and to increase the weight also. If low ceiling, certain exercises perform seated.


Javorek’s Barbell Complex # 2 Exercise:

Barbell Upright Row                                              x 3 
Barbell High Pull Snatch                                      x 3 Barbell Behind the Head Squat Push Press     x 3 Barbell Behind the Head Good Morning            x 3 Barbell Bent Over Row                                         x 3 Barbell High Pull Snatch                                      x 3
These six exercises executed in a non-stop, continuous order by three repetitions constitutes a Cycle. Perform in a non-stop, continuous order as listed above. Go through the exercises once for beginners, then gradually increase the number of cycles to two, to three, and for different endurance sports could be the coach decision to increase to four cycles in one set. Also for a prominent cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be increased gradually. For example: first just for the third cycle, then for third, and second, and finally for all three cycles in one set. Never hurry in increasing the number of repetitions. Always to keep in mind the perfect technique of execution, wide and full range of motion. If low ceiling, certain exercises perform seated.

Dumbbell Complex #1.

High Pull Snatch.

Squat Push Press.

Upright Row.

Upright Row.