Fast and evil
The fishing rod is one of the most versatile tools in the weight room. It can stimulate the entire body, set the lower body on fire without having spinal compression on the back with a dumbbell, and build up tons of muscles on the upper back and traps.
The fishing rod can even be used for conditioning. Enter the set "Fallbars Todesmarsch". This challenges overall workability and grip (both static and dynamic). The neutral load of the handle positioning makes the weight of the bar heavier for a heavily loaded conditioning motion.
In short, you will do the deadlift of the fishing rod and take a short walk between the mini sets. This is how it looks with the 8-8-6-4-2 rep scheme:
The death march for conditioning
Maintain weights in the range of 40-60% of the maximum weight. Perform towards the end of the workout. Here are a few refresher schemes that you can try:
- 10-8-6-4-2 (5-10 steps between each mini-set)
- 20-15-10 -5 (5-10 steps between each mini-set)
Time setting (conditioning and grip strength)
Start with 40% of the maximum weight on the pole. Set the timer to 3-4 minutes. Do 5 reps and go 5 steps for the duration of the time. Add 20-30 seconds per week for 4 weeks, then add 5-10 pounds and repeat.
The death march for strength
Set the weights higher (70-90% of the maximum), the repetitions lower and make the march near the beginning of the training:
- 5-4-3- 2-1 (2-5 steps between each mini-set)
The 3- and 3-Methods  Start with 75-80% of the bar. Do 3 reps, go 3 steps, do 3 reps, go 3 steps, and so on until you can not do anything else. Try repeating every week for 4-5 weeks. Increase the weight by 5-10 pounds and repeat the cycle.
For hypertrophy please use straps. Time under tension is the key, and when the grip fails, the results are amplified.
The conditioning test lifters must pass
The best 20-minute workouts