Workout Blog Dec 14th 2015


 

2015-12-14 07.54.17

Time completed 15:56 felt like I was going to pass out

*For the workout Hurdle hops over and back count as 1 rep

Workout Data Dec 14th 2015

Workout Blog Dec 7th


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.

Conditioning 
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

4 rounds
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set

4 rounds
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs

4 Rounds
Pendlay row x 10 @ 135lbs
Crater slams x 16

Ab series 
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank

Workout Data Dec 7th 2015

 

5 Steps to fix tight hamstrings


Do you have tight hamstrings. Do you  dread dropping items on the floor  knowing that you have to bend over to pick it off the ground. Do you feel that you have steel cables running down the back of your legs. I have 5 steps to help length those muscles.

  1. Tissue Quality 
    The first step to help lengthen your hamstrings is to improve tissue quality. When your hamstrings are littered with knots. There is no way you can improve the length of your hamstring. So the first step is to perform SMR( Self Myofascial release) aka Foam roll. You can use several different tools to assist with improve tissue quality. You start with the easiest method which is the standard foam roller  or you can move up to more advance option the barbell.
    Foam roll with rollerBarbell Smash
  2. Static Stretching 
    Once you get those knots broken up is time to stretch those hamstrings and tendons and try to get a little more range of motion try to hold a stretch for 2 sets of 30 secs really push to get a little more range in those hamstrings.
    2015-12-02 06.31.252015-12-02 06.31.44
  3. Mobility Exercise
    The next step is to reprogram movement pattern using a mobility drill that moves the joint through the range of motion helps reset your movement. Also helps warm-up the joint capsule and help prepare it for movement.  here are two of my favorite mobility drills for the hamstrings.

  4. Strengthen the new range of motion
    Now that you have this brand new range of motion it is time to strengthen those hamstring and further cement that additional range of motion. Here are two exercises that I recommend try to use light weight and concentrate on form.

    Really concentrate on keeping the back straight and only work through hips really load the hamstrings.

    Keep your back straight and allow the weight to help push your down into the bottom of your squat.
  5. Consistency
    The last and most important step is consistency. This is not a one time fix. The more you work on your hamstring the better your results. I recommend performing your hamstring rehab 2-3 times a week. Until hamstrings  are to desired length.

Do you have the Buffalo gene?


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

 

My Favorite Medball exercises to develop power


There are many different variation of  Medball tosses I will give a couple that I love to use to help my clients develop rotation power.

Shot Put toss with Reverse Step

Kneeling chest press with fall

Medicine woodchopper with step

My Favorite Exercises with Valslides


One of the many tools that I like to use to add variety to my training and my clients training are Valslides. They are a inexpensive tool that can add a different element to many different exercises. Here are some of my favorite uses for the Valslides.

Reverse Lunge 

Push ups with Reach 

Body Saw 

Leg Curls 

The Top 9 Benefits of Weight Training for Women


Zahid Aramai

In spite of comprehensive research promoting the advantages of weight training exercise, lots of women continue to go for cardiovascular exercise above weights. Perhaps they are concerned about “bulking up“. Girls have witnessed several too many beefy dudes grunting away within the weight area and have a fear that when they pick-up a weight; they will immediately begin to look like one also.

View original post 652 more words

Why Discipline is better than Motivation


Motivation fades Discipline is forever

Getting and receiving motivation daily is a great way to start the day. It helps put you in a proper mindset for the day. Motivation help get the ball rolling for many is the hardest step. The only thing about Motivation is that it is feed of emotion. Some writers have said that emotion creates motion. That is true I will not deny that a lot has been accomplished when someone is either really angry or really happy.

The problem with emotions is that they come and go. The flee away and can change immediately based on events that happen in your life. For example you can had a terrible day at work and your boss chews you out about a problem that was not your fault. So you go to the gym to burn off some steam. The second before you begin tearing the gym up  you get a text/email/ or call  from your boss he apologizes for chewing you out. Now all that pent up emotion has been dissipated. Now you have this mediocre at best workout because you no longer have emotion driving you. Emotions are a double edge sword.

Discipline is what you need in your life. I look at discipline as rules that I have set in place that will not change no matter the circumstances. If I tell myself I will run intervals for 45 minutes. I will run intervals for 45 minutes period. I make a rule that I will eat protein and vegetables at every meal. You can look at my plate and see that I will be eating Meat and Veggies at every meal. Discipline can spread through many different areas of life such as: relationship, finances, nutrition, exercise, self-improvement, and social life.  Having discipline will help develop habits. Habits will create the person that you are today. Discipline does not rely on emotion. It is a separate entity that works regardless of your emotional state. If you had a wonderful day/ or your worst day you will still do what your suppose to do.

Discipline equals Freedom.

Benefits of Slow tempo Lifting


Here is a quick Training tip in regard to lifting tempo.

Slow Tempo
Slow tempo reps are utilized by people who are trying to build muscle mass.  Any repetition that takes longer than 4 secs is slow tempo. The slow tempo will help dissipate energy that is stored in ligaments and tendons in the bodywi; and will force the muscle to work through the entire range of motion. Incorporating slow tempo training is a great way for beginners to learn proper lifting form while working on core stability.  I recommend Goblet squats, push-ups, barbell(or dumbbell) Stiff leg deadlifts, and Inverted rows. 4 x 10 on each exercise with very slow tempo( at least 3 secs down and 3 secs up ).

Try this Circuit
Goblet Squats 4 x 101001-goblet-squat-483x300

Push ups 4 x 10classic-push-up_push-up-variations

Barbell Stiff Leg Deadlift 4 x 10 Barbell Stiff leg deadlift

Inverted Row 4 x 10 inverted row

My impressions of Wendler’s 5/3/1 program


In the last couple of weeks I have been very busy with my job and research that I am doing to help improve myself.  I also have switched gears from a long distance endurance athlete to power and strength. I have currently been doing Wendler’s 5/3/1 lifting program. I have been on the program for about three weeks. and It’s just like Wendler says it is the simplest and most effective program for strength gain. This is my thought on the program so far. I think it is a great program but you must have some experience in the weight room first before you begin the program. The reason why I say that is that there is little to know program for assistance work. For example I am doing the 5/3/1 for the Big lifts(Bench Press, Squat, Dead lift, Military Press). Each day is a lift in which the program followed by assistance work depending on what your goals. I chose to stay as athletic as possible. So the assistance work for the program would say on Bench day 75 x BW( Body weight) chin ups & 75 x BW push ups.  There is no specific set rep scheme for the chin ups or  push-ups. People who don’t have any idea on how to program will be able to develop a plan to to make sure they are achieving the assistance work. Other than that the main lifts will take a lot of effort and give you plenty of room to push yourself on open sets. Once you get done with the main lift you feel very accomplish. Now the program runs in 4 week cycles and you will have to max out at the end of each cycle( 1 week is a deload week which will allow you to recover.) If you are an advance lifter and you are looking for strength gains I completely recommend the Wendler’s 5/3/1 for strength gains. If your not sure in how to program assistance exercises in the program then you can find someone to help youImage