Pushing Limits

Pushing Limits

Would I be pushing my SW limits? (stocking question)?

I've had my aquarium for about 6 months now, its a 45-50g aquarium which is a FOWLR set up. The inhabitants include a pair of false clowns, a canary wrasse, scooter blenny (fat off of brine shrimp), a brown clown goby, and a green spotted puffer. Poor puffer, his growth is stunted from his previous 10g tank so he's just a bit bigger than the female clown. I reaaaaaaally want a dwarf angelfish (cherub preferably) and want to make sure I'm not pushing the limits of my tank.

However! I do have a really wonderful skimmer (gets full after 3 days), a biowheel filter, and a homemade sump in the works for all those lovely pods and added filtration. I wish I just had $100k to dedicate to fish, however... life sucks! Doesn't work that way. I'm pretty sure a Dwarf Angel would be fine, if I got one thats roughly 2" max. Opinions? I'm stricken with "I WANT ALL OF THEM" sickness, I suppose!

Believe me I know how you feel, I want them all as well!

My first question would be, how much live rock do you have? The Cherub or Atlantic Pygmy Angelfish need live rock to survive. They will NOT live long if you do not have live rock in your aquarium and usually do not survive in fish-only aquariums. This is commonly due to specialized diet requirements that reef aquaria provide, in the way of naturally occurring micro-crustacean populations, but in some cases, may simply be due to the more complete natural ecosystem found in reef tanks. If your tank is matured andhave live rock, go for it everything should be fine.

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Push It To The Limit (Scarface) - Paul Engemann

Hardcore Push Up Variations for Upper Body Speed and Explosive Power

In this article I am going to show you many new push up exercise variations that will drastically improve your upper body power but actually improve your overall conditioning. The creative exercise listed below can and should be used by high level athletes such as MMA fighters and Football players to become more explosive, as well as be used by fitness enthusiasts to build muscle in the chest shoulders and arms.

Rethinking the Clap Push Up

One of the popular push up exercises used for improving upper body power is the clap or plyo push- up. This exercise is great for developing explosive pushing power and we do use it on occasion. However, the constant pounding on the wrist from the landing is a concern of mine for some athletes like wrestlers and football players. These types of athletes are constantly being thrown down and therefore having to breaking the fall by landing on their wrists in much the same way as the plyo push-up. 

The last thing I want to do as a coach is use an exercise that replicates something that an athlete’s probably does too much of already. Especially something that has a high risk vs. benefit ratio.

Here is a great alternative the plyo push-up that we have found to be just as effective at developing explosive pushing power while limiting impact on the wrist.

Box Jump Push –Ups

Perform 4-5x3-6

We prefer to use a closer, shoulder width hand position on this movement as it has more functional carryover to sports like wrestling and football.

This exercise can easily be progressed by increasing the height of the box.

<a href="http://www.tnation.com/article/bodybuilding/everything_pushups&cr=">Click here</a> to view pictures and videos of all of the exercises listed in this article

Swiss Ball Ricochet Push-Up

This is one of my all time favorite exercises and another great way to develop explosive power and speed in the upper body. We prefer to do movements like this for time frames of 8-15 sec at max speed.

When performing this exercise be sure to maintain ideal spinal alignment throughout this movement.

Metabolic (Power-Endurance) Push –ups

The concept of metabolic strength training and power endurance is just starting to be explored in the world of performance training.  In most sports, athletes are required to continuously explode and repeatedly produce power, sometimes for hundreds of reps.

This type of power endurance will not be developed with traditional 5x5; 3min rest type methods and therefore requires specialized protocols. Below are two push-up based metabolic protocols we use to ensure our athletes remain explosive and end up being the last one standing when the smoke clears.

 I recommend establishing a proper technical, strength and power base before utilizing these protocols.

Get ready for a killer pump!

20/20/20 Push-Ups

This is a great metabolic circuit that is easy to remember and doesn’t require any additional equipment. We normally use this circuit at the beginning of our power endurance phase. It takes 1min to complete.

Perform with no rest;

20 sec Push-ups

20sec Push-up pause (hold bottom position)

20sec Plyo or clapper push ups

Rest 1-3min

The JC Push-up Circuit

This is an awesome metabolic protocol that I learned from my good friend and colleague Juan Carlos Santana. You’re going to need a medicine ball (MB) for this one.

Perform as circuit with speed;

5-10 MB Lock offs on each side

5-10 MB Cross over push-ups on each side (alternate sides)

5-10 MB Close grip push-ups

5-10 MB Drop and returns

Rest 1-3min

We normally start with 5 reps and progress one rep a week until 10eps is reached.

Both of these metabolic protocols can eventually be progressed so that the exerciser can complete 2-3 rounds without rest.

At one time I was able to complete 5 rounds of the JC circuit without rest. My chest, shoulders and arms never looked better. Not to mention it made my abs sore for a week.

About the Author

The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.

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