Monday, 5/2Daily News and Notes:**Dave & Pritz’s new Podcast, “The Business of Lifting Weights” – The first three episodes are live and have received nearly 800 downloads on iTunes so far! We’d love for you to give it a listen: https://perform-360.com/thebusinessofliftingweights/
*From Coach Brenna’s “How to Increase Your Back Squat” Regarding the Descent: “Bracing for the descent is one of the most important aspects of the squat. How well you brace your core before you descend will make or break the lift. This is accomplished by taking a extremely large breath, filling the belly and pushing out into your obliques in a 360 degree manner. This strong core you’ve created should not move, tilt, or extend in any manner throughout the entire lift. As you take in your bracing breath, you should also also engage your glutes and solidify your (hopefully) already tense upper body. Your weight should be toward the mid-foot and heel to avoid rolling forward on the balls of your feet.” *Push-Up Tip: In your high plank set-up, apply the majority of your weight into your pinky and ring finger. This will engage the posterior triceps musculature and help keep our elbows in on our reps, decreasing stress on the shoulder. |
|---|
DAILY CHALLENGE
|
Tuesday, 5/3Daily News and Notes:
*Athletic Power – Strength reveals itself in a number of ways. It’s not always in the form of a barbell or weights. It can be applied in a power format with body weight, light weight and forward running speed. Speed is strength. But strength is not necessarily speed unless we train it to do be so. We’re looking to build explosive power and athletic movement. Just about every movement is power based so they flow may be a bit slower as we don’t want to turn this into steady state conditioning. We want to stay relatively anaerobic as much as possible given the confines. If you do not dial back weight and focus on max power, you will only have slow, athletic-less strength. Check out our podcast on the Complete Athlete. *DB Snatch Benefit – 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 barebell 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. Further, it is just plain very challenging to snatch something 100 or 70 pounds up overhead for multiple reps. 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. |
DAILY CHALLENGE“Chipwich”
|
Wednesday, 5/4Daily News and Notes:
*Restorative Yoga – Tonight, 8 pm. *Front Rack Overview – We will be posting this today and Friday to better understand what is required of the front rack position and how to better improve it. It’s a highly important position for the clean, jerk and front squat. |
Restorative Yoga
|
Thursday, 5/5Daily 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. *Integrity of the Format – Today you’re going to want to pay extra close attention to your coach’s range of motion expectations, because if you don’t follow it, you’re reps won’t count. Timed or tracked challenges are only performed a few times per month, so when we do them we take them seriously and regularly DQ folks post facto. Further, coaches know when a number is written next to a name that doesn’t belong. The moral of the story is, do your reps clean and don’t cheat. We know when you do and we’ll simply ignore your results. Why do we track and time? Simple. To have you find out where you stand for yourself, and to have an internal discussion with yourself about how hard you can push. Like any 1R max, your mental limits hit PRs, too. Train and re-test them. If what’s outlined is not your bag or cup of tea, or if you don’t feel like tracking or paying attention, take a rest day, hit a Specialty class. Just don’t come into the gym with anything other than that full expectation for your performance. |
DAILY CHALLENGE“Mr. Silver”
|
Friday, 5/6Daily New and Notes:“Mr. Silver” Leaderboard 1. Adam Whitcomb, 35 1. Ashley Francis, 28
*Why Overhead Squat? – There is perhaps no greater total body demand in weightlifting than the overhead squat, possibly matched only by movements you may see in this article. Since the OH squat is performed with both hands on the barbell, the mobility demands far surpass any other movement except perhaps the snatch. In order to be competent in the OH squat you must have mobility in the ankles, knees, hips, t-spine, lats and triceps. If any single point in the chain is tight or immobile, the lift doesn’t happen to it’s fullest capacity. So, as far as advanced movements done right, this is at the top of the list. It makes the OHS a fine tool for postural correction assuming one has the mobility to perform, as it combats the prevention or furthering of the dreaded desk-causing t-spine kyphosis. The OHS is also excellent for teaching total body kinetic awareness and to move as a collective unit, lending high transferability to a lot of sports. Think of it as an assembly line of efficiency, if one part does not do its job the whole process crumbles. It also teaches tension incredibly well as start to finish there is not a relaxed muscle in the entire body. Since we talk about tension’s role in strength ALL the time at P360, it should come as no surprise that we love this benefit of the OHS. Demands on core stabilization make it akin to the front squat. Even though it is a squat, inferring “leg” exercise, it would be a mistake to label this just a developer of the lower half. Your core, shoulders, back and legs will all receive plenty of attention in a set of five OH squats. Along with the TGU, it is perhaps the only movement that requires your lats to be in a position of maximal muscle contraction for an extended period of time. Lats are big time performance muscles so any movement that isolates them in an athletic capacity (unlike a lat pulldown) es muy bueno. Even better that it’s in an isometric position the entire time. Learn to OH squat well and watch your strength go up everywhere. Front Rack Overview: To see all of the drills referenced, check out our Front Rack Mobility article. |
DAILY CHALLENGE
|
Saturday, 5/7Daily New and Notes:
|
DAILY CHALLENGE“Drumstick”
|
Sunday, 5/8Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
|
Leave A Comment
You must be logged in to post a comment.