“…k – e – y
Why? Because we like you!…”
Enjoy.
I’m posting the link because I know blogger likes to cut off the edge of my wide screen postings.
http://www.youtube.com/watch?v=VLfA5FVB7MI
Archive for the ‘squats’ Category
Technique Video: Kettlebell Squat & Thruster
Saturday, May 1st, 2010Technique Video: Deck Squat Progressions
Saturday, April 10th, 2010There’s really nothing else to say about this one other than this. Practice, because you know what’s coming.
To view the video unobstructed, follow this link
http://www.youtube.com/watch?v=eA-T889vhow
Workout of the Week
Tuesday, March 23rd, 2010Run 1 mile (1% inclune if you’re on a treadmill)
20 minutes max rounds of the following:
10 pullups (assisted if necessary)
10 Deck Squat Ball Slams
10 Hang Squats
10 Burpees
Run 1 mile.
Record mile times, rounds completed and loads. Videos posted below.
Wednesday Group
Thursday, February 4th, 2010Oh, poor David. Poor poor David.
This guy, I have to tell you, stuck out what had to have been the toughest hour to knock on his door in a long time. And you know what? He kicked its ass. Hardcore.
Now, next time he hits this workout (see below) he’s going to blow it out of the water. His times are going to drop like a rock and his reps are going to shoot through the roof. The point is he kept moving, pressing forward.
One of the big problems many of the athletes I run into have is that they’re way to willing to allow themselves to hit their lactic threshold (the wall) and just stop. If you keep stopping when you hit the wall, you’re never going to progress. You’ve got to intentionally hit that wall, dig yourself in and get set for the long slog that’s going to drag you through it. By progressively pushing that envelope further and further, we grow.
David’s determined to grow. He clawed through. Awesome job. I’ll see everybody (and anybody that wants to come) next Wednesday, 8pm, here at West River.
The workout.
4 rounds
.25mi sprint
20 burpees
burpees decrease by 5 each rnd
Tabata (20 sec work/to sec rest) 8 times each movement before moving on to the next.
Kettlebell High (overhead) swing
Body Weight Squats
Kettlebell jerk right arm
Kettlebell jerk left arm
Body weight row
Workout of the Week
Tuesday, January 19th, 2010I’m going to keep the editorial to a minimum today. This one speaks for its self. Demos are pasted below. There isn’t a video for renegade row just yet, so I’ve pasted in the man maker demo. A renegade row is the pushup, row, pushup row portion of the man maker. Stay down in the plank position, pushing and rowing. 1 renegare row = 1 pushup & 1 row.
10 Cirbies
20 Renegade row
30 Deck Squats
5 Rounds
Workout of the Week
Tuesday, October 27th, 20095 Rounds. Mark your time and your loads. Refer to the video demos for technique.
10 pullups
20 thrusters
30 SumoDeadliftHighPulls
40 MB Rotational Throws (use wall if no partner)
50 Body Weight Squats
Enjoy.
MOVE!
Foundation X
Thursday, August 27th, 2009
Squat Damnit!
There is nothing more functional, nothing more applicable, and nothing SAFER in training than the squat.
End of story. I don’t want to hear it. Scream whatever kind of shearing forces, compressive forces, lower back issues you want to. If you move through your day on two feet on a regular basis, you should be doing some sort of squatting.
You squat every morning getting out of bed, every time you get up from your morning constitutional, get out of the car, up off the subway seat… You squat. Shouldn’t you practice to be better, more efficient and stronger at it? Knee problems, hip issues, lower back problems; there is a variant of the squat that can and actually will help you improve. That having been said, if you have any of those issues, remember, consult a licensed professional before taking on any physically exertive activities. Learn your limitations, how to work with them and get busy improving your strength and mobility.
Pick a sandbag up off the floor. Stand up off a 6” to 12” step repeatedly. Put on a backpack full of books and squat down to touch the floor, stand up, rinse and repeat. Load a bar with your 3 rep maximal load and go to town. Whatever. There is a variant that fits your level in such a way as to challenge your fitness and coordination.
You’re working posture, coordination, legs, hips, back, shoulders, proprioception, balance…The sheer act of walking is a form of reciprocating unilateral squat. So find something, put it on the ground or some place that lends its self to easy loading and PICK IT UP!!
Tip & Technique: Burpee Combos
Saturday, June 27th, 2009Power, speed, coordination, maximum energy expenditure, time efficient.
General goals for any good workout. Hence why I’m a fan of one of the world’s most detested movements, the dreaded burpee…
The thing is, say you’ve become proficient at your body weight, are looking to incorporate some heavier loads, but don’t want to lose the skill sets you’ve developed, or the high intensity endurance you’ve developed. There’s a thousand ways to do that, high intensity weight training is a very complex, very advanced area of training. So, in order to transition in there, I’m going to build on some skills we’ve already covered.
So begins, the Burpee Combo Series. We’ll be getting more and more complex with these combos over the next few weeks, so be sure that if you decide to try these out, make sure you’ve got a serious hold of one before moving on to the next. This week we’re building off last week’s movement, the hang squat.
I’m using a standard bar with practice plates on the in order to not disrupt the view of the movement. Choose a weight that is challenging to you. I’d probably go up a bit on this in a real workout, but that’s just me. Be honest with yourself. Start slow and build up.
Now MOVE!
Tip & Technique: Hang Squats
Saturday, June 20th, 2009“Slow down!” “Count to ten” “If you go that fast, you’re just using momentum, not actually lifting that weight!!”
Sound familiar? I’d venture that any one of you that’s spent any substantial amount of time in a gym, or varsity training center has heard that one. The thought is that if the weight moves too much, then it has momentum that takes a portion of the work from you so that, in effect, you don’t have to exert as much through out the entire movement and thus lose the benefit of the movement.
Ok, well…I only have one question. If that load has momentum, where the hell did it come from? A barbell doesn’t have the ability to spontaneously generate dynamic momentum. A dumbbell isn’t going to accelerate its self out of your hand of its own volition. Now, stick with me here, this is the part a lot of hard headed fitness folk out there have a hard time following. If an object you are moving through space has momentum, chances are…YOU GAVE IT THE MOMENTUM IN THE FIRST PLACE.
That my friends is called power development. (Force x Distance)/Time = Power. Time is the speed. You have to move something of weight relatively fast in order to impart dynamic momentum that takes load away from your slow, grinding type of strength.
I give you, the hang squat. This is a plyometric movement, so therefore it has a huge demand and is a very complex movement. So proceed with caution. This is a fantastic movement, but like all others, can be dangerous if you’re not honest with yourself about your ability and fitness level.
Your goal is to go from standing with a barbell held down at arms length into a deep squat with the barbell out in front of you at shoulder height, then back up to standing. You drop down, the bar comes up. You come up, the bar drops back down. Repeat immediately.
Like always, you’re going to see this one on Tuesday, so get to practicing.
Now MOVE!
Workout of the Week
Tuesday, June 2nd, 2009Beginning weight suggestions:
Experienced Men – 95# barbell
Novice Men – 75# barbell
Experienced Women – 75# barbell
Novice Women – 45# barbell
Be honest with yourself. It is ultimately your responsibility to be honest and safe when choosing loads.
Start a running clock. Do one front squat in the first minute, two squats in the second minute, three in the third and so on until you cannot complete the requisite squats within the minute.
Record your time, weight and reps.
Move.