Thursday, December 24, 2009
100 Squat Thrust
Variation 1, squat, hop into push up position, hop the feet to chest and stand up then repeat.
Variation 2, squat, hands to the floor and do a push up then hop feet to chest and stand up. Repeat.
Feel free to post your time in the comments section.
Thursday, December 17, 2009
Monday, December 14, 2009
Step 1: Eliminate sugars and Simple Starches.
This should be a no-brainer, but unfortunately, it isn't. If you overweight or suffer from high blood pressure, unbalanced cholesterol, aches, pains and joint discomfort, well buddy, you have inflammation and should stay away from sugar or simple starches. Stay away from things like soda pop, sports drinks, fruit drinks, dried fruit, chewing gum, candy bars, cookies, chips, sauces, spreads and whatever candy you have been shoving down your throat.
Step 2: Eliminate grains from diet.
Rice, wheat, rye, corn, oats, barley and anything made with flour should be eliminated entirely. This includes pasta, breads, cereals, and yes even oatmeal. These agricultural products contain exogenous allergens and antigens that cause inflammation and allergic reactions in those intolerant to grains. You may or may not be intolerant of grains but if your fat and/ or suffering from inflammation, its best to assume your intolerant and eliminate grains altogether. You can gradually reintroduce grains and monitor your reactions at a later time after you have sorted out your body fat and inflammation issues.
Step 3: Eliminate dairy from diet.
If your like the vast majority of the population, you don't tolerate dairy very well. More over if your fat and suffer from inflammation you definitely don't need milk, cheese, yogurt or anything that squirts from the udders of a cow or goat. What about calcium? You can get calcium from fruits, vegetables, lean meats, poultry and seafood. Forget the diary, cows milk is for calves.
Step 4: Eliminate prepackaged foods.
Do not eat anything from a box, bag, a tube, a can or wrapper. Avoid eating anything that is processed, preserved or anything with a ingredient label. Sounds harsh? Too bad.
Step 5: Eat more lean protein.
Another no-brainer, we already know that right? But where are you getting it from. Hint- stop drinking your protein! Its making you fat! Liquid protein has enormously high glycemic load and insulin response compared to animal protein, and if your protein shake isn't after a hard and heavy training session its just making you fat. Knock it off! Get your protein from grass fed animals like steak, sirloin, lean ground beef and any wild game especially if you can get it without added hormone and antibiotics. The same goes for fish and crustaceans.
Step 6: Eat more fresh fruits and vegetables - a lot more!
Fruits and vegetables provide necessary vitamins, minerals, antioxidants and fiber to support healthy immune function, avoid cancer, improve recovery, improve mental clarity and a lot of other things. Another added bonus its hard as hell to get fat eating them too. Nuff said.
Step 7: Drink more water.
I'm not going to waste a whole paragraph on this, if your drinking only 1 to 3 bottles or cups of water per day, add five more cups. Unless your drinking close to a gallon of water a day your not drinking enough. Water is a necessity not a luxury.
There you have it. Can you do it? Will you do it? May vitality and health be with you.
Monday, November 30, 2009
For time complete the following exercises using this repetition scheme:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Speed ladder: High knees (one foot in each ring)
Kettlebell/Dumbbell Clean and Press (women: 25lbs/men 36lbs)
Wednesday, November 18, 2009
Post time in comment section.
Monday, November 16, 2009
1. The Deadlift Works More Muscle
The deadlift works all major muscles of the lower body (hips, quads, hamstrings, calves and glutes), the core (abdominals, lower back, obliques), the upper back muscles (lats, traps), arms (biceps, triceps and forearms). The squat mainly targets the lower body.
2. Minimum equipment is needed
With the deadlift all you need is a bar, plates, some chalk or weightlifting belt. So its great if you have limited space. The squat, you need a power rack which when combined with things you need for a deadlift it can be crazy expensive.
3. Core Stability
Here the squat and deadlift can be very simliar so not much to discuss here.
Deadlift, you don't need a spotter, you can either lift it or you can't. With the squat, once you start to put up so real weight you have to have a spotter and we all know how hard they are to come by.
5. Grip Strength
Grip strength is a necessity both in sport and the real world setting. Have you ever hear someone say, "I'm strong enough to lift the weight but my grip gave out" or older people complain they cannot open a jar of jelly?
6. Real life application
As I said in my opening paragraph, in the real world,strength and power begin from the ground up. People are more likely to pick objects off the ground than to have it all ready place upon their back. This can be seen when a mother picks her child up from the ground and onto her hip to a weight lifter performing a clean and jerk.
Kettlebell (KB) or Dumbbell (DB) Overhead Squat 5x1
Men (53 lbs)/ Women (36 lbs)
100, 80, 60, 40, 20 reps of:
Jump Rope or Squat thruster
Sit-ups (your choice of sit-ups; no crunches)
Post your time in the comments section.
Friday, November 13, 2009
Monday, November 2, 2009
There are seven primary movements that serve as the foundation for most movements we perform in life and sport. These movements were necessary for our ancestors to survive, prior to modern times. Anyone, who could not perform these patterns would have a limited chance of surviving in the wild. Fortunately, we have come a long way from having to hunt and gather our food but we still need to be able to perform these basic movement patterns in order to enjoy a higher quality of life with as little pain as possible.
- Twist (rotation of the spine and hips)
- Pull (ex. pull-up)
- Push (ex. push-up or putting groceries in high cabinet)
- Gait (craw, walk, jog, sprint)
Most healthy people should be able to perform these movement patterns with just their body weight unless a injury has occurred. If you can already perform these movements with body weight the next progression is to add weight or seek out advance exercises.
Benefits of Primal Movement Training
- Development of bio-mechancially sound general motor patterns (meaning you can move efficiently in many directions).
- Prevention of orthopedic injury through improved static and dynamic postural engram programming.
- Increased ability to focus of task or game strategy due to freedom from the physical body (your not a slave to pain or decrease range of motion throughout the body).
- You have a greater opportunity to maximize your potential in sport and everyday life.
WOD (Workout Of The Day)
For 20 minutes complete as many sets as possible of:
400 meter run (.25 miles on a treadmill)
Note the number of pull/chin-ups for each round.
Wednesday, October 21, 2009
A year ago, I learned a term called Training Economy from Joe Defranco of Defranco Training Systems. Training economy means choosing exercises and training methods that give you the quickest results in the shortest time possible. Its important to know that ALL EXERCISES WERE NOT CREATED EQUAL. For example, the deadlift is a "economical" exercise because it works a TON of muscle groups at once. Deadlifting works the low back, glutes, hamstrings, quads, forearms, upper back and traps. This one exercise can literally take the place of a dozen less productive exercises.
Hopefully, this example helps you to realize that making the proper exercise selection can drastically cut down on the time you spend in the gym. Don't be like the gym members I see wasting valuable time in the gym doing concentration curls, leg extensions, tricep kick back wonder why they see little if any change in their fitness or physique.
W.O.D (Workout Of The Day)
3 Rounds for Time:
400 meter run (is .25 distance on treadmill if used)
Kettlebell swing x 21 reps: men 52lbs; women 36lbs
Pull-ups x 12
Monday, October 5, 2009
- Arden Mahlberg
WOD (Workout of the Week)
25 Walking Lunge Steps
20 Pull-ups or Jumping Pull-ups
50 Box jumps 20 inch box if able
20 Double unders or Single jumps w/ jump rope
20 Knee Raises
30 Kettlebell Swings
20 Single-Leg Push ups
25 Back Extensions
30 Dumbbell Squat to Overhead Press: men 45lbs Women 25lbs
Post your time:
Wednesday, September 23, 2009
1. Jump Rope
Jumping rope is a great conditioning exercise. It will not only build stamina, but many other physical skills such as coordination, speed, power and agility. There are so many ways to jump rope that the variations are only limited by the imagination. Some examples are single leg jumps, two feet hops, double unders and high knee jumps. If you really want to see some intensive jump roping watch one of Rocky's movies or attend a jump rope competition. Here is a quick fact, did you know that ten minutes of jump rope equals about 30 minutes of jogging? It's true, jumping rope is a very time efficient method of conditioning.
Anybody and everybody who knows me knows how passionate I am about this exercise. It is in my opinion the best upper body exercise you can do. Many people don't do it, well because its hard, but none the less necessary to learn. It strengthens the muscles of the back, chest, arms and stomach. To be able to do between 10-20 repetitions of chin/pull-ups put you in a elite level of strength. There are many variations of this exercise. For those, who are not able perform this exercise there are machines and bands that make it easier to do.
3. Single Leg Squats aka Pistols
This is another exercise that has many benefits. Before explaining how to do it, I would like to mention what you develop as result of performing this movement. You develop balance, phenomenal leg and core strength; the ability to run faster and jump higher. This exercise is performed basically by balancing on one leg and squatting as far to the ground as you can and standing back up. Its easier said then done. A easier way to accomplish this is by having a bench behind you to sit on to avoid the fear of falling.
4. Ab Roll out
The ab wheel has been around for a long time and is still probably the best invention to develop the core (abdominal, obliques and lower back). It can be bought at your local sporting goods store. All you do is hold the handles with your hands while starting in a kneeling fashion. While maintaining a flat back you will roll the wheel out in front of you as far as possible and return to your starting point, then repeat. I personally own two and my favorite is the power wheel developed by Jon Hinds from www.monkeybargym.com.
5. Hindu Push-ups
I first learned of this exercise from Matt Furey in this book called, "Combat Conditioning." It works all major muscle groups such as the legs, back, chest, shoulders, arms and stomach. Start with your feet wide apart, but up and head looking back at your heels. The legs remain straight throughout the exercise. Lower you hips and bend your arms. Finish with head up and back arched. Your hips should almost touch the floor. Now, keep your arms straight and push back to the starting position.
There you have it, my top five body weight exercises you should include in your fitness program. Any of the exercises can be seen on YouTube if your a visual person and like to see how these exercises are performed. Give them a try and watch how your fitness level takes a turn for the better.