I kind of feel like it’s a back to the basics kind of day. Enough with the new, big, fancy…whatever. This is all about just grabbing a barbell and moving some weight. Practice practice kids. You know what’s coming.
Archive for the ‘training’ Category
Technique Video: Choppers
Saturday, April 3rd, 2010Who doesn’t need a little more rotational training in their program? I mean come on!!
Staying the Course part 3
Thursday, March 25th, 2010Last point on this subject.
Set an event date for yourself.
For me theres always light at the end of the tunnel in the form of a competition date. I know once March 27th gets here, I’m going to be able to cut back and relax for a couple of weeks. American Kettlebell Club National Championships happen this weekend, so I’ve been training like a madman for 3 months now. But theres an end date, a time to recover coming up that sustains me.
If youre endlessly killing yourself in the gym on a punishing routine day after day, its going to wear you down eventually. So set yourself a date to hit an interim goal. Once you get there, go out and celebrate. Have a drink or a burger. Then, a few days later, you jump back in for the next segment.
How do you eat an elephant? One bite at a time. How do you win a national title or lose those pounds? One bit at a time. Give yourself permission to sit back and appreciate all the work you’ve done every now and then.
Tip & Technique Video: Dumbbell Power Development
Saturday, February 27th, 2010Pay attention to the way you move through your day today. Much of the time, if we’re moving something, we’re moving it pretty fast. When you pick up your bag off the ground, you’re not spending as much time lifting it as slowly as possible are you? Forget it. You want to grab it and go.
The moral of the story, we use power all day every day. So let’s train it.
Now MOVE!
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
Tip & Technique: Kettlebell Swing
Saturday, October 17th, 2009In the spirit of today’s Long Cycle National Championships here in NY, I’m going to kick off my gs kettlebell demos. If you’ve worked kettlebell with your trainer or at your gym, this is going to look radically different.
That’s ok. Don’t panic.
This is coming from more of a kettlebell sport point of view as opposed to an American styled fitness point of view? Why? Approaching with a softer stance and posture is going to allow you to move more efficiently. More efficiency means more time you can spend working under the load. More time under the load means more progress.
Now MOVE!
Workout of the Week
Tuesday, October 13th, 200910 rounds. 10 reps of each in the first, 9 in the second, 8 in the third and so on through one rep of each.
Triplex Wall Ball
Burpees
Deck Squat Ball Slam (same medicine ball)
Box Jumps
Record your time and medicine ball weight.
Tip & Technique: Triplex Wall Ball
Saturday, October 10th, 2009Got the wall ball down? Here we go with a progression of posterior chain power and explosiveness.
Have fun and MOVE!
Workout of the Week
Tuesday, October 6th, 20094 rounds of the following
500m row
10 pullups
400m sprint
20 pushups
If you don’t have a rowing machine, substitute in 50 SumoDeadliftHighPulls at 45# for men and 30# for women. If you need to sub in assisted pullups, then do it, but only enough to just get through. Unlike some of the other workouts, this one is all about speed. I’m looking for an all out sprint for the entire time. Record your time and any accommodations you have to make.
Now MOVE!
Tip & Technique: Bear Crawl
Saturday, October 3rd, 2009Got a little time to kill between ball slams, cirbies and your kb jerks? Try this. The bear crawl is an awesome tool for active recovery and some extra rotational training. While you’re waiting to recover the energy in your primary movement of the day, take a couple of laps up and down the group fitness studio.
Remember, the strange looks you get from all the people sitting on those lay-z boy machines that take up so much space in your gym is half the fun.
Now MOVE!