Holding a hexagonal dumbbell with another hexagonal dumbbell on top of it

Holding a hexagonal dumbbell with another hexagonal dumbbell on top of it.

A dumbbell training

 1 hammer curl, 1 normal curl, 1 inward hammer curl and then 1 reverse curl.

JK (Jef Koel)

Gripping cardboard with one hand and making it smaller Making cardboard into a square, rectangle or ball like shape with one hand By Jef Koelewijn, from The Netherlands.

Gripping cardboard with one hand and making it smaller.

Making cardboard into a square, rectangle or ball like shape with one hand.

-And it might be important that the cardboard is of a good quality

By Jef Koelewijn, from The Netherlands

Leverage training with a shovel and sand

Leverage training with a shovel and sand.

Putting the shovel into sand and lifting it up, and holding the shovel while the sand is still on the shovel.

-More sand is harder

-Further away from the shovel blade and sand is harder

Chain climbing

Chain climbing.

With gloves and also barehanded.

Multiple chain thicknesses and singular chain part lengths.

Strong and tough hands are important for barehanded.

Warning: Can be dangerous.

Three gripper training variations

Low grip, gripper closes. Medium high grip, gripper closes. High grip, gripper closes.

Low grip, medium high grip and high grip, hand gripper training.

Preventing the heavy bag from swinging

1 Clinch punches, standing against the bag and holding the bag with the other arm and doing punches.
2 Holding the bag with one hand and doing hook punches with the other hand.
3 Double hook punches.

4 With a heavy duty, thick bar rack it's possible to hold the rack with one hand and then hit the
  heavy bag with the other hand.

I also do this in my house and it works very well.

Multiple kinds of throwing

For distance

For depth and or for impact

For velocity

Nail bending techniques and information

Nail bending techniques and information

There's a lot of techniques
For the first part: Grip kinds:
1 double overhands
2 double underhands
3: 1: Left hand underhand, right hand overhands, nail over around the beginning of the thumb area
   2: Right hand underhand, left hand overhands, nail over around the beginning of the thumb area
Techniques:
Only the hands in contact with the nail
-And how far from the body
Hands in contact with the chest or stomach
-Gives support
Under the chin
-Gives support
And more.

Padding
-Padded gloves
 My setup: 1 pair of finger less gloves and 1 pair of padded gloves, work gloves or something similar.
 To my opinion this is better then padding, because you can't get extra leverage, which is
 possible with paddings.
-There's professional padding and even official padding.
 Just using the right textile is also possible.

Iron nails

Big nails
Medium nails
Extra:
Small nails
-Mostly a lot of thumb strength required, especially at the start
 And different bending techniques

For same brand, same bend resistant nail:
 A thicker nail with the same length is harder to bend
 A shorter nail with the same thickness is harder to bend

For making normal pointed nails safer:
 You can chip of the point with a Cutting plier
 Or you can grind it with a file until it's safer
It would be very bad if a sharp nail would suddenly go through the padding into the hand

Angle measurer
 To see how far you've bend the nails

Some people even bend nails with there bare hands. But this is very dangerous.
And if you want to bend sharp nails with the bare hands you need to grip correctly and use certain bending techniques.

Plate curls information

Plate curls information

Mainly plate curls with a 30 mm plate are easier then with a 50 mm plate
because, 50 mm plates are normally broader and so there's more leverage.

Same weight but broader is more leverage and so harder.

-

And how it grips can be a factor of being able to do some more or less reps or
being able to do a certain heavy plate curl yes or no.
-There are completely flat plates and plates with ridges and plates
 which have a completely flat side and a side with a ridge.

-

Bashing different poles into the ground with hammer fists

Bashing different poles with different shapes, lengths, widths and thicknesses into the ground with hammer fists.

Putting some padding on it is adviced offcourse.

By Jef Koelewijn
From the Netherlands
02-09-2019

Idea for improving plate pinch

Two methods for improving ones own plate pinch records.
I haven't tested this yet, so it's experimental.

1
Doing for example 15 and 20 kilogram together
-15 at thumbs side and 15 at pointing, middle, ring and little fingers side.
And later 20 and 20 kilogram
And then 25 and 20 kilogram
-25 at thumbs side and 15 at pointing, middle, ring and little fingers side.
And then 25 and 25 kilogram

2
First doing for example 2 x 15 KG plates wich have a slight ridge.
And then doing 2 x 15 KG plates which are completely flat or completely flat if both outsides are out.

Strongman wrestling and weight trainings

Back weight walk
Front weight walk

Gripped weight walk

Car and or truck pulling and pushing

-

Bench press
 
Squat

-

Rack pulls

 And don't get back pain, build up

-

Hang 45 power cleans
 Hang 45 degree power cleans

 And don't get back pain, build up

Holds and isometrics handbook trainings workouts and exercises

Holds and isometrics handbook trainings workouts and exercises
Written by: Jeffrey Koelewijn from Holland


I'm not responsible for any damage
some exercises are harder to do than others and need
time and training to achieve.



Arms:
Holding the arms extended at shoulder height:
Sideways
To the front
In between sideways and a frontal hold

Legs:
Standing on one leg
Standing on one leg with a knee up
-At around hips height or slightly above hips height
Standing on the balls of the feet
Standing on one foot and on the ball of the foot
One knee up and standing on the ball of the foot

Kick holds:
Front kick hold
-Front kick and hold
Side kick hold
-Kick to the side and hold
Horse kick hold
-Backwards kick and hold
-The body is bend forward a little bit
Extra: For front, side and horse kick hold: Leg extended below hips hight at around hips height or slightly above hips height

Push up holds:

Keep a push up position
-Up position
-Half way position
-Down position
One arm push up stance hold
-By putting the feet wider it's easier to hold the position
Deser lizard with knees on the ground
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Desert lizard push up hold
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor

Sit up position holds:
Normal sit up holds
Finger tips touching the knees hold
Feet and back of the floor sit up hold

Squat and more holds:
Sitting stance against the wall
90 degree squat stance hold
Squat hold full down position ''ass to grass''
Pivot squat hold
-A one leg squat hold at the down position

Special holds:
Bridge hold
-While laying on the back push yourself up with the hands and legs
Back and feet in the air while on the hands
-While holding the legs in a little the feet are raised into
 the air while the arms and hands support the body
Legs of the floor
-while sitting on the ground with legs extended
 push yourself up
Tugged position
-While in a kneeled position push yourself up with the hands
Handstand hold
Planche
Legs extended and off the floor
Human flag
-Asume a flag position on a bar or pole

Extra:
Holds and isometrics can also be done with dumbells, weights, weightvests
or a backpack
Tip: Keep breathing

Push up handbook exercises trainings and workouts

Push up handbook exercises trainings and workouts
Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman

There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training

I'd advice to consult a trainer or a physical consultant
before starting any exercise.

A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them

Basic push ups and variations:
Normal
 Hands around shoulder with
Wide
Small
 The fingers can form a triangle

For easy push ups:
On the knees
Half way
 Until the elbows make a 90 degree corner


Pushing up from a height
 For example feet on a chair (which will not move)

Knuckle push ups
 Two front knuckles
 Three knuckles
Clapping push ups
 Clap in between reps
 Some people can clap two or three times
Finger push ups
 Ranging from 1 to 5 fingers per hand

One arm push ups
 On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
 Where the feet are of the ground

Push ups can also be done with a weightvest or a backpack

Speed:
Normal
Fast
Slow
 10 seconds down and 10 seconds up for example


Holds and isometrics:
In the basic position
Half way down
In the down position

On one arm


Agility:
Push up steps
 lifting one arm up after the other
Push up jumps
 Both hands of the floor
Left right left right
 Where right is moved to the right and than left to the lef and right back
 to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
 Where right moves to right up and than left to left up and than right
 back to the basic position and than left back to the basic postion
 and then right to right down and left to left down and than back
 to the basic positions again and so forth
Forward backward
Knuckle to palm
 One arm moves to the palm position and than the other one to the palm position
 and than back to the knuckle position

Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares


Stability:
Arm to chest
 Where one arm after the other reaches to the chest
Ups
 One arm after the other to a forward facing position
Desert lizard
 Where the right arm and left leg are lifted up or the left arm and
 the right leg are lifted up
Arm up
 Where one arm after the other moves to an upward facing position
 right to the sky, the body is tilted to the side
Lift and push up
 Touch the chest with one arm and do a push up and than touch
 the chest with another arm do a push up again


Mobility:
Bomber push ups
 Almost like a dive
Side bombers
Sides
 While in the down position move to left and right
Push up to standing position
 Push off so hard that you come in to a standing position
 bending a little might make it easier
Off the floor
 Hands and feet of the floor while going up


Sets and reps:
Normal sets
 3x10 for example or 3x20
Pyramid sets
 10-15-20-15-10 with pauses in between
 or easier 5-10-15-10-5
3x3x...
 3x3x10 for example 3x3 sets of 10 repetitions

Sit up variations exercises trainings and workouts

Sit up variations exercises trainings and workouts

Written by: Jeffrey Koelewijn from Holland
Artist photographer and sportsman


Exhale on the way up and inhale on the way down

Normal sit ups:
Feet on the ground and knees up
A good sit up is done by almost touching the knees with the upper body

Normal
 The hands can be done behind the head or somewhat clamped to the body
Sideways
 Here the hands are behind the head
 The left elbow touches the right knee and the right elbow touches
 the left knee
 this can be done 2 or 1 per sit up
Punches
 Here the hands are somewhat clamped to the body or in
 a fighting position
 2 punches in the up position


While in the normal position:
Touching the knees
 Touch the knees with the tips of the fingers
Touching the knees sideways
 Left fingers touch the right knee and right fingers touch
 the left knee
Holds
 Touch and keep touching the knees for for example 10 or 20 seconds
 and then doing that over and over again for a desired amount of times


While on laying on the back the feet are lifted of the ground
and make around a 90 degree angle at the hips and knees
The hands are placed behind the head while the elbows stick out

Elbow to the side of the knees
Elbow to knee side ways
 Left elbow touches the right knee and the right elbow touches the left knee
 A cycling like motion is made


While feet and back of the floor

Hold
 Just hold the position
Up and down
 Moving the legs up and down
Crossing
 Right foot over left foot and left foot over right foot
 making crossing motions
Wide and close
Touching the feet
 Touch or almost touch the feet by raising the upper body and the legs


Sets and reps:

Normal sets
 3x30 for example
 or 3x100
Pyramid sets
 20-30-40-30-20 for example
3x3x30
 3 sets of 3x30
Extra:
Until feeling the muscles
Almost until failure
Until failure
Extra:
In the warm up
Just here and there
Serieus, for steel abs