I've been really busy and behind lat on updates. Ill have a training up date later this week. The good news is I have a new phone with better video quality. As such Ill be making more how to videos and uploading a lot more content. I have a new one for you today
Below is a simple t spine mobility drill. It is like a standard t spine extension with the foam roller. Howeve now you're reaching over head and grabbing a kettle bell. This is a greaqt primer for over head pressing. The key point of this drill is to make sure the rip cage stays down and the bottom ribs do not flare out. If that happens we are getting more lumbar extension than thoracic extension. You will see in the video I check my rips to make sure of this.
Another key point is to make sure that our pillar is intact. Meaning there is a straight line from the hiips to the top of your head. The neck should be in alingment with the rest of the spine. Breath into the stretch and try to shoot for 2 minutes. Moving up and down mid to uppper back, looking for releases.Push into the foam roller and try to bend through the part of the pine that is on top of it.
To add a little more juice try and pick up the kettlebell. Don't actually lift it, but firing the lats and than releasing will give you a PnF type of stretch, making it more effective. I suggest using a heavy kettlebell , one that you know you won't be able to lift.
Test your t spine extension before then rest after doing this to see if it makes a change As always feed back is appreciated.
Tuesday, September 20, 2011
Wednesday, September 7, 2011
Humbled
So I am about 2.5 weeks into my Internship at Athletes' Performance. I lean something every couple of minutes. The caliber of people that work here are amazing. Seriously the coaches are some of the best in the world. I'm really honored and fortunate enough to have this 4 month opportunity to work along side the industry leading team in sports performance.
It has definitely been an adjustment moving working here. I'm in a house with 7 other people and this is my first time having roommates. It definitely presents some challenges but also gives me a chance to learn and become friends with some cool people from across the world. I like the opportunity it gives me to exercise patience and practice being considerate of others .We all get along pretty well and stay out of each others way. If this were the "real world" tv show, it would be pretty fucking boring.
I've gained 10-12 pounds since I have been here. Week one I weighted in at 178 about a week later I tipped the scales at 188 and now i'm around 189-190. I've been eating a little more now, over the summer I was at around a 10-15% calorie deficit . One of my goals is to try and put on 10 pounds of muscle in 4 months. They have an in house nutrition team that I am looking to get some guidance from to help reach that goal. I also started taking some creatine pre workout to see how it would effect me and If i would gain much from it. Still to early to tell. All I can say are pull ups feel harder, but I feel stronger and faster with all the movement training I started incorporating.
So far this situation has definitely solidified something I've thought about for a long time. That is you mimic the people you surround yourself with. I feel like working at such a premier place has made me up my own game in coaching, seeking knowledge and my own training.
I want to keep the updates coming, new phone should be happening in the next couple weeks. This means more videos with much higher quality.
Training today, after work;
Foam
Stretch
Prep mini band work
A1. Keiser power squats 190Air drop squats 5 reps 180 jump squats 6 reps 1800 watts 230A 6 repos 2000 watts 250Air 6 reps 2500 watts
A2. Hip flxr stretch
B1. FMS hamstring Leg Lower
B2. SL RDL 135M 5/5 95M/40Air 5/5 95M/80Air 5/5
B3. Anti Rotational Press 25A 1/2 Kneeling 8/8 30Air 8/8 Split stance 25Air 5/58
B4. Overhead Press Double 32kg 4 , 4 Single Arm 28kg 8/8
C1. Single Leg Contra Lateral Row 50lb 6/6 6/6
C2. SL RDL power row on keiser 25Air 6/6 6/6
ESD just working on snatching
Was doing snatch test but hands started to rip. The coating on the kettle bells here are different but I got over 80
Feeling good.
It has definitely been an adjustment moving working here. I'm in a house with 7 other people and this is my first time having roommates. It definitely presents some challenges but also gives me a chance to learn and become friends with some cool people from across the world. I like the opportunity it gives me to exercise patience and practice being considerate of others .We all get along pretty well and stay out of each others way. If this were the "real world" tv show, it would be pretty fucking boring.
I've gained 10-12 pounds since I have been here. Week one I weighted in at 178 about a week later I tipped the scales at 188 and now i'm around 189-190. I've been eating a little more now, over the summer I was at around a 10-15% calorie deficit . One of my goals is to try and put on 10 pounds of muscle in 4 months. They have an in house nutrition team that I am looking to get some guidance from to help reach that goal. I also started taking some creatine pre workout to see how it would effect me and If i would gain much from it. Still to early to tell. All I can say are pull ups feel harder, but I feel stronger and faster with all the movement training I started incorporating.
So far this situation has definitely solidified something I've thought about for a long time. That is you mimic the people you surround yourself with. I feel like working at such a premier place has made me up my own game in coaching, seeking knowledge and my own training.
I want to keep the updates coming, new phone should be happening in the next couple weeks. This means more videos with much higher quality.
Training today, after work;
Foam
Stretch
Prep mini band work
A1. Keiser power squats 190Air drop squats 5 reps 180 jump squats 6 reps 1800 watts 230A 6 repos 2000 watts 250Air 6 reps 2500 watts
A2. Hip flxr stretch
B1. FMS hamstring Leg Lower
B2. SL RDL 135M 5/5 95M/40Air 5/5 95M/80Air 5/5
B3. Anti Rotational Press 25A 1/2 Kneeling 8/8 30Air 8/8 Split stance 25Air 5/58
B4. Overhead Press Double 32kg 4 , 4 Single Arm 28kg 8/8
C1. Single Leg Contra Lateral Row 50lb 6/6 6/6
C2. SL RDL power row on keiser 25Air 6/6 6/6
ESD just working on snatching
Was doing snatch test but hands started to rip. The coating on the kettle bells here are different but I got over 80
Feeling good.
Tuesday, September 6, 2011
3 in 1 day
9Am
Seld work two plates 5 x 20 yard runs. The hockey players needed a 6th person for relay so I joined in. Def got me sweating no warm up prior
Lunch time
12pm
Hip extension with join distraction using band
Deep 6 kb circuit 2 rounds with 16kgs
Real work out 5pm
Soft tissue work
Mini band work linear
Movement prep
Sled pulls with hardness 2 plates
Wall drills and load n Lifts
10 yard starts
MB 10lb D ball squat to press for 5. Good mvoment to prime for cleans
A1. Cleans from the ground 20kg 3 50kg 5 60kg 5 , 3 50kg 3
A2. T spine extension for 2 sets and hip flexion distraction for 1 set
B1. Front squat 135 x 5 135M/50 Air 5 135M/100Air 3 , 3 ,3 135M/50A 8
B2. 6 second sprints done on the woodway curve, right after my heavy triples, Going for potentiation. The heavy front squats tap into higher motor recruitment. First set 15 MPh second 15.5 third set 16.6
I know I can hit 20
C1. Pull ups 50 5 4 40 4 ISO hold at top 60Air 30 seconds
C2. Roll outs 10, 10
Great day 10 minutes of cold plunge and lots of calories afterwards.
Seld work two plates 5 x 20 yard runs. The hockey players needed a 6th person for relay so I joined in. Def got me sweating no warm up prior
Lunch time
12pm
Hip extension with join distraction using band
Deep 6 kb circuit 2 rounds with 16kgs
Real work out 5pm
Soft tissue work
Mini band work linear
Movement prep
Sled pulls with hardness 2 plates
Wall drills and load n Lifts
10 yard starts
MB 10lb D ball squat to press for 5. Good mvoment to prime for cleans
A1. Cleans from the ground 20kg 3 50kg 5 60kg 5 , 3 50kg 3
A2. T spine extension for 2 sets and hip flexion distraction for 1 set
B1. Front squat 135 x 5 135M/50 Air 5 135M/100Air 3 , 3 ,3 135M/50A 8
B2. 6 second sprints done on the woodway curve, right after my heavy triples, Going for potentiation. The heavy front squats tap into higher motor recruitment. First set 15 MPh second 15.5 third set 16.6
I know I can hit 20
C1. Pull ups 50 5 4 40 4 ISO hold at top 60Air 30 seconds
C2. Roll outs 10, 10
Great day 10 minutes of cold plunge and lots of calories afterwards.
Sunday, September 4, 2011
Catching up part 2
Tuesday:
Foam roll
Lateral Movement Prep
Lateral bounds medial hops
Cross over and shuffles
Medbball work:
Split Stance 2 x 8 10lb D ball
Parallel 2 x 8 10lb D ball
A1. SL RDL with 9pound keiser Air Ball 80lbs 8/8 95 8/8
A2. Lifts 19.6 Air 10/10 22 Air 10/10
A3. OHP Double 24kg , 8
A3. FMS Ankle 8/8 8/8
Wednesday:
Regen day lots of soft tissue work
Some Rotational MB work
Thursday:
Linear prep movement
HaRDNESS WORK AND CROSS OVER TO SPRINTS
A1. T spine extension mobility work
A2. Cleans 20kg 4 , 50kg 3 , 3, 3
B1. Body Saw Valslide on Power Plate 30 seconds 3 sets
B2. TRX Row Bw x 8 40lb 8 50lb 8 40 8 50 Air 30 seconds ISO hold at top
Friday
Foam
Join Mobility
Prep SLRDL to Knee Hug to worlds greatess 3/3
Medball reverse grannie toss 10lb ball 6 reps 17yd average
Viper 12kg upward snatch throws 3 reps
BB Snatch Bar x 3 20kg 3 Now pulling from the ground 20kg 3 40kg 1 30kg 1 , 1 , 1 , 1 , 1 , 1 , 1 ,1
B1. Conventional DL 50kg 3 100kg 3 150kg 4 160kg 4 150kg 4
C!. Push Ups Feet on trx with 40lb vest - I don't like that Normal pushupsh with 60lb vest 8 70lb vest 8
C2. Suitcase 28kg 50yd set sets each arm
B1. Chops 25 AIR 10/10 12/10
ESD
Battling Ropes
28kg 2H swings
20/40 x 5 sets for 2 rounds
Foam roll
Lateral Movement Prep
Lateral bounds medial hops
Cross over and shuffles
Medbball work:
Split Stance 2 x 8 10lb D ball
Parallel 2 x 8 10lb D ball
A1. SL RDL with 9pound keiser Air Ball 80lbs 8/8 95 8/8
A2. Lifts 19.6 Air 10/10 22 Air 10/10
A3. OHP Double 24kg , 8
A3. FMS Ankle 8/8 8/8
Wednesday:
Regen day lots of soft tissue work
Some Rotational MB work
Thursday:
Linear prep movement
HaRDNESS WORK AND CROSS OVER TO SPRINTS
A1. T spine extension mobility work
A2. Cleans 20kg 4 , 50kg 3 , 3, 3
B1. Body Saw Valslide on Power Plate 30 seconds 3 sets
B2. TRX Row Bw x 8 40lb 8 50lb 8 40 8 50 Air 30 seconds ISO hold at top
Friday
Foam
Join Mobility
Prep SLRDL to Knee Hug to worlds greatess 3/3
Medball reverse grannie toss 10lb ball 6 reps 17yd average
Viper 12kg upward snatch throws 3 reps
BB Snatch Bar x 3 20kg 3 Now pulling from the ground 20kg 3 40kg 1 30kg 1 , 1 , 1 , 1 , 1 , 1 , 1 ,1
B1. Conventional DL 50kg 3 100kg 3 150kg 4 160kg 4 150kg 4
C!. Push Ups Feet on trx with 40lb vest - I don't like that Normal pushupsh with 60lb vest 8 70lb vest 8
C2. Suitcase 28kg 50yd set sets each arm
B1. Chops 25 AIR 10/10 12/10
ESD
Battling Ropes
28kg 2H swings
20/40 x 5 sets for 2 rounds
Subscribe to:
Posts (Atom)