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STRUCTURING THE 60 MINUTE WORKOUT (how to fit it all in)

5 Jul

This article will explain a basic structure for organizing a 60-minute workout addressing (4) main areas.

 

(1) Warm Up (15 min)

(2) Skill Work (10 min)

(3) WOD or Main Lifts (20 min)

(4) Mobility (15 min)

 

Depending on your goals will determine how you spend each of these sections but below is an example of how you can structure a workout focusing on The Overhead Squat as the skill work followed by a 20 minute Lower Body Endurance Workout.

 

Warm Up: (approx. 12-15 minutes)

 Lower Body

1:00 Agility Ladder

1:00 4 Corner Pylon Drill

1:00 Agility Ladder

1:00 4 Corner Pylon Drill

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2:00 Foam Roll/leg

2:00 Foam Roll/leg

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Upper Body

1:00 Medicine Ball Throws (against wall)

1:00 TRX Row + Y-Row

1:00 Medicine Ball Throws (against wall)

1:00 TRX Row + Y Row

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 Skill Work: (approx. 10 minutes)

Overhead Squat

2:00 PVC Overhead Squat Complex (5 x dislocations + 10 x Overhead Squat)

1:00 Rest

2:00 PVC Overhead Squat Complex (5 x dislocations + 10 x Overhead Squat)

5:00 Overhead Squat x 5 reps (unloaded barbell-up to 25 reps)

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WOD: Lower Body “100” (approx. 20 minutes)

 25 x Double Kettlebell Swing

25 x TRX Single Leg Squat or Lunge (12 each)

25 x Sit up/Ab slide or Leg Raise  

25 x Double Kettlebell Front Squat

 *How many rounds can get in 20:00

** Aim for 4 rounds= complete “100”

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 Mobility (approx. 15 minutes)

 –2:00 x 7-8 rounds on various flow and stretching drills

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3489_1745_crazy-contortionist

The Big “3” Basic Strength Standards for Men (Squat/Deadlift/Bench Press)

4 Jul

If you are new to lifting these number might seem overwhelming, a great goal to shoot for is the following

Back Squat @ 135 x 10 reps

Deadlift @ 135 x 10 reps

Bench Press @ 115 LB x 10 Reps

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Note: click HERE for more detailed chart (including Power Clean/Press etc)

The Exercise: Barbell Deadlift

Standard: 1.5x Bodyweight
Above Average: 2x Bodyweight
Superhero: 2.75x Bodyweight

The Exercise: Barbell Back Squat

Standard: 1.5x Bodyweight
Above Average: 1.75x Bodyweight
Superhero: 2.5x Bodyweight

The Exercise: Barbell Bench Press

Standard: 1x Bodyweight
Above Average: 1.5x Bodyweight
Superhero: 2x Bodyweight

SOURCE: Click HERE

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HOW TO BACK SQUAT click HERE

HOW TO DEADLIFT click HERE

HOW TO BENCH PRESS click HERE

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chrisw_Camille_

WOD: wed.june 19.2013: (Developing the Single Leg Squat)

19 Jun

Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.

A1:Back Squat 5×5 @ 85% 1 RM

B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)

C1: Deep Pause Back Squat @ 40% 1 RM  3 x 10

WHAT IS…. Deep Pause Back Squat:  I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.

HOW TO.. TRX Single Leg Squat… click HERE to see video

photo(1)

–FIT IT ALL IN PROJECT– (Yoga/Cardio & Strength Training)

18 Jun

I split my training progressions into 4-week blocks or if you want to get technical “Mesocycles” . I’ve been focusing very intensely on weightlifting over the last 12 weeks and have come to realize that my cardio is starting to pay the price.

 My goal for the next 4-week block is to find an optimal ratio of strength to cardio training where I can continue to put weight on the bar while simultaneously build my cardio back and make time for Yoga. 

 I am one of those lucky people that have a lot of time to work out as I run my own gym and live beside a football field and track. I have come up with the basic template that will incorporate several 2/day workouts.

 The real question for me is finding the ratio of work to rest so I can recover and continue to make progressions. Each session will be short and to the point.

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NOTE:

I’ve made this template on the assumption that every 2 days of hard work I will take at least 1 day of full rest or light Yoga as I’ve found this works well for my body. Some people can go 3 on 1 off but I wouldn’t push it past that.

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 **What is 5/3/1 click HERE (due to the increase in load from the cardio/yoga sessions I will only do essential accessory work in my 5/3/1 sessions)

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Day 1:

 AM: Yoga

PM: Back Squat (5/3/1)

 Day 2:

 AM: Lane Swimming

 PM: Overhead Press (5/3/1)

 Day 3:

 REST

 Day 4:

 AM: Sprints/Speed Work

 PM:  Deadlift  (5/3/1)

 Day 5:

 AM: Yoga

 PM: Bench Press (5/3/1)

Day 6:

Yoga or Rest

Day 7:

 Yoga or Rest