Today’s post is going to be real short I am including three core exercises that I have been implementing into my clients workouts. The core main purpose is to provide stability/support to allow your limbs to move and produce force. When there is weakness in the core(Obliques, Rectus Abdominis, Transverse abdominis, Thoracic Diaphragm, and pelvis floor) there can be a lack of performance and/or Injury over time. Try these three exercises in your next workout.
Back in neutral position
Keep Hands in the middle of the body.
Hips are Tuck and Low back is Flattened
Keep hips level with shoulders
Drop quick then explode back up
Place Top leg on bench or box
Big Chest Shoulder blades together
Raise hips and hold for set time
In the industry of athletics the ability to produce power is a mysterious topic. Helping an athlete improve their ability to produce force will help them become more athletic. The pathway to produce power is still not clear. There are many different options for a coach to train their athletes and get similar results. Underneath all these special ways of training athletes there are some principles that they all share.
In order to develop power the athlete must have the mindset to perform repetitions of an exercise as fast as possible. Power = Mass x Velocity. For any type mass or force you want to try to produce the highest Velocity possible. No depending on the load being used for the exercise the speed will differ greatly. Lighter loads will move faster than lighter loads. The load doesn’t matter because if you are moving light loads slowly the amount of power will not be great. The goal is to try to move weight as fast as possible.
Keep Reps Low
To train for power you should not have sets with more than 5 reps. After the 3rd rep in the set speed tends to drop due to fatigue. If a coach says they are working on power development and reps are greater than 5 in a set. That is not power development. That is either strength work or endurance. Lets look at it from a running perspective. If someone asked you to sprint 40 meters you could sprint the entire distance with problem. Now if the same person asked you to maintain the same speed over a mile. You would give them a crazy look. As distance, Repetitions, or time increases for an exercise the ability to produce power/maintain speed drops dramatically. Power should be trained in short burst. Think Quality over Quantity
Lots of Variety
Power should be trained with a variety of different exercises and loads. Based on the force-velocity curve training one aspect of power could lead to deficiencies in other aspects. Using heavy loads or light implements to produce force can be very beneficial to improving the athlete overall. The French Contrast method is a favorite of mine to implement. The French Contrast method is when you pair a Strength-Speed exercise with a lighter weight plyometric exercise.(Example Back Squat @ 75-85% of 1 Rep Max and Box Jumps or assisted Jumps Squats).
Longer Periods of Rest
When trying to build strength and Power you will need longer periods of rest. Allowing the body to replace ATP and Creatine Phosphate will greatly improve you training sessions. Giving your athletes 2-3 mins between sets will insure that they are moving weight with maximum intent. Without adequate rest the body will not produce maximum force. To get faster you must make sure that every reps is the best rep possible.
For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.
Band/Broomstick Pass through
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20
Band pull apart
Keep shoulders down pull the band apart but make sure to keep you elbows straight and squeeze your shoulder blades together when you finish the movement
2 x 20
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20
Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each
Thoracic Extension with a Foam roller
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15
Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang
Time completed 15:56 felt like I was going to pass out
*For the workout Hurdle hops over and back count as 1 rep
TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well
6 mins Foam roll
Back, Glutes, Hamstrings, Calfs, Quads, IT Band
4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes
4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m
3 min rest then jumped into 12 noon session
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs
Pendlay row x 10 @ 135lbs
Crater slams x 16
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank
If you are wondering if you have a the “Buffalo Gene” then you probably don’t have it. But don’t worry you can develop the buffalo gene by throwing these exercises into your daily routine.
Bulgarian Split Squat to Single Leg RDL
TRX Push-up to Tricep Extension to Fall out
Behind the neck Press to Overhead Squat
TRX Curl to Face pull to Row
Lateral band walk to Goblet Squat ( Thanks Amanda for the demo)
Kettlebell Snatch to Windmill
Buffalo Gene Workout
E.M.O.M x 5 for each exercise 5 reps on each exercise in each series.
Have fun with these exercises
As a so called “lifter” cardio is my kryptonite. Even though I know that cardio wont burn away my hard earned muscle. Soo what is a lifter suppose to do? Lift weights faster. Now let’s get it straight if you want to be a better runner, cyclist, and swimmer. You will have to practice those discipline. For those days you don’t feel like going out in horrible weather here are some lifting conditioning methods.
Every Minute On the Minute(E.M.O.M or E.M.O.T.M)
One of my favorite methods of getting conditioning while weight training For the next 10- 30 mins you will have a bell or buzzer or timer go off every minute. Once the bell goes off you must perform a sequence of exercise within the minute. What every time remaining in the minute. The faster you move the more rest you get. The slower you move the less rest you get.
E.M.O.M x 15
1 Rep on each exercise
Escalating Density Training ( EDT )
Escalating Density Training created by Charles Staley
This is a great training model to help build lean body mass and at the same time burn fat and build your cardiovascular system. The goal is to pick 2 exercises resistance should be moderately high( 70-80% of you max). For the next 12 mins you will perform 5 reps on each exercise trying to complete as many rounds as possible. If you want to build muscular endurance use lighter weight and perform 10 reps on both exercises.
12 minute EDT
A). Barbell Back Squat
DB Bench Press
Rest 4 minutes
B.) Barbell RDL
A.M.R.A.P( As Many Rounds As Possible)
Put 20-30 minutes on the clock and your goal is to get through your strength circuit as many times as you can in the time allotted. I really like to perform this circuit when I am by myself in the gym so I can hog all the equipment. Make sure to keep good form as you progress. I sometimes throw a sprint on either the treadmill, rower, or airdyne bike.
20 min AMRAP
Front Squat x 10 reps
Dumbbell Incline Press x 10 reps
Chest supported row x 10
Barbell Deadlift x 10
Weight Straight Leg Sit-ups x 10
Give these workouts a try. Also if you have some other conditioning workouts please post them in the comments.
Having had a chance to coach both group training and personal training I wanted to give my views on the differences between coaching group training vs coaching 1-on-1.
When I get a chance to talk to new coaches I like to explain to them the difference in coaching styles and the way I like to approach training. When coaching a group of athletes you are responsible multiple people at the same time. If you do not take control of the people they will cause chaos and wont have a very effective and safe workout. When your coaching a group organization is first make sure everyone knows what exercise they are doing, how long they will perform the exercise and what exercise they will be going to next. When everyone is on the same page it make coaching everyone a lot easier. Once all the athletes are on the same page then you can be on the move going around correcting people forms on the fly. Constant moving helps you create a constant presence. When you have a constant presence it helps hold people accountable. Also you can help eliminate poor exercise form and help keep people safe. The last thing you need is Energy. Coaching is exhausting, keeping athletes motivated is exhausted. That is why you need to have energy. People feed off of your energy. Try to get 30 women to listen to you at 5:30am. If you don’t have energy your not getting anything done. Group training is about organization, presence, and energy.
Coaching 1-on -1 is a different. It’s only you and the client. To be honest it is a relationship. All your energy is to put into shaping this person into the person that they want to be. Note shape them into their idea of fitness( which can be shaped and guided by you a little). When working 1-on-1 try to make sure every little detail is in the right place. View you client under a microscope. Try to make all the small changes and make sure their technique on each exercise is spot on perfect. Develop a great relationship with your athlete and hold them accountable for reaching their goal. If they say their goal is to help them lose 20lbs. Then help them lose 25 lbs. The better your relationship with the client the more trust. The last difference with 1-on-1 training is your ability to be way more flexible than group training. If someone is running on 2 hrs of sleep because they worked on a business proposal the night before. They still have to go through the group workout but with lighter weight or some modification of the exercises. 1-on-1 training I have completely scraped a workout because my athlete was in pretty bad shape. Instead I have put them through workouts that can help them with recover. Athletes really appreciate when you don’t crush with every training session.
Coaching Group training and 1-on-1 have there similarities and differences but the same rules apply. 1 Don’t do any harm. 2. Don’t be an A$$hole .