Monday, 4/18Daily News and Notes:*The Benefits of the Hollow Rock – This is used to teach us abdominal bracing that is transferred to many other movements including the squat and the deadlift. It is a staple of the gymnastics world and an excellent core strengthening movement. *Workout Specific Mobility Homework – How to Achieve an Easier Front Rack. We have posted this before but it’s a highly important position that you must be able to achieve in order to progress. *Recent Article: “Science Proves Exercise is Not Enough”, by Coach Lenny |
---|
DAILY CHALLENGE
|
Tuesday, 4/19Daily News and Notes:*Benefits of the DB Snatch – This movement tends to fall by the wayside in favor of the barbell snatch, and that’s a mistake. There is a reason we, and other gyms across the nation, stock dumbbells along with barbells. They both have different benefits the other can’t achieve. For dumbbells, the stability requirements are much greater as you are relying on just a single shoulder to stabilize the weight overhead. As such, with one side of the body heavily weighted, the other side must create counter stabilization in order to achieve balance. This provides work on the obliques that a barbell typically does not reach, and as far as performance goes I could make a very convincing case that the obliques are the most important of the abdominal family. It takes power in our legs, transfer of force capability in our core and both strength and stability in our shoulder to finish it off and receive it for a rep. One single rep from the floor will engage just about every muscle group in your body. The DB snatch is also a great tool to teach full hip extension, and a very powerful 2nd and 3rd pull, as they cannot be performed correctly without really driving the hips through. Off-the-floor DB snatches require speed, athleticism and stability that no other movement on this list requires. If you want more power in your later pulls, get on DB snatches.
|
DAILY CHALLENGE“Bowser”
|
Wednesday, 4/20Daily News and Notes:*Restorative Yoga – Tonight, 8 pm. *The Benefits of Farmer’s Walks – For the purpose of motor unit recruitment and strength, isometrics (95%) trump both eccentric (88%) and concentric (89%) phases of movement in terms of the percentage of total motor unit recruitment, (1). Simply put, we are most activated and in use when we are holding weight. Another reason why isometrics such as farmer’s walks are incredibly beneficial is the amount of time spent under tension (TUT). Farmer’s walks are essentially non-stop near maximal recruitment of motor units with no eccentric or concentric phase, a huge reason why farmer’s walks will help improve just about every lift across the board. Farmer’s walks are also excellent for our alignment and for the health of our shoulders, specifically our rotator cuffs. They are also the most basic and effective form of grip training one can do, and grip is critical if one has any aspirations for heavy deadlifts, snatches or cleans. |
Restorative Yoga
|
Thursday, 4/21Daily News and Notes:*NEW** Muscle Class Time – Thursday, 5:30 pm at P360 Pacific Beach. Focus on developing larger, stronger muscles for physique and performance. **HOT OFF THE PRESS** – “The Benefits of Hypertrophy” by Coach Dave. However, once you’re past a certain point your body is no longer going to adapt like it once did and you need to focus on strength from a structural level, that is, building the muscle and soft tissue. Beginners to intermediate level need to not worry about hypertrophy work as much as advanced folks. I’d even make the case that if you focus on hypertrophy work too early, you’re going to limit your strength gains because for the first year or so you want everything dedicated to building your foundation of absolute strength and neuromuscular efficiency. The more you interrupt that path of building strength, the worse off your athletic foundation will be. But for folks who have a few years of Olympic and power lifting experience under their belt? You absolutely need to apply some focus towards building muscle if you wish to continue progress in your strength. Think about it like this. At first, the soldiers you have are being trained on what to do. Then, they get really good at their task. However, at some point they’re as good as they’re going to be and you simply need more soldiers to take on more weight. This is the process of adding muscle as you progress along the curve.” |
DAILY CHALLENGE“Yoshii”
|
Friday, 4/22Daily New and Notes:*Understanding Your Ability – Today is on of those days where we talk about understanding your abilities, and understanding your limits. The reason that we only grant timed challenges to folks whom we’ve arbitrarily labeled “advanced” is very simple. We are looking out for your safety and your progress. You want to learn how to move, then move under load, then, and only then, do you learn how to move quickly under load for time. So respect the process, push yourself to get better and be sure you are always working on what makes the most sense for your body. It’s all about providing you a workout that gets you better for exactly where you are, and what you need. Today, the qualifications for time are: Men – 6 Month Membership + Sub 7:30 Mile + 350# Deadlift |
DAILY CHALLENGE
|
Saturday, 4/23Daily New and Notes:
*The Scientific Findings of the 40″:20″ Protocol: Nicolo et al observed in Neuromuscular and metabolic responses to high-intensity intermittent cycling protocols that this specific 40:20 timing of work to rest ration has been shown to produce higher metabolic values than any other form of Tabata protocol. This result will be fat burning and improvement in VO2 Max (work capacity). |
DAILY CHALLENGE“Luigi”
|
Sunday, 4/17Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
|
Leave A Comment
You must be logged in to post a comment.