Get educated and Commit to your 2016 Resolution!

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#1 – Get Educated

10 Tips to Help You Keep Your New Year’s Resolution

#2 – Commit to a plan

I have several plans that will suit many needs and I’ve added bonus resolution tools to help you in your journey.

  • 1 Personal Training Session
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)

$35

  • 3 Personal Training Sessions
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)

$95

  • 6 Personal Training Sessions
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)
  • +BONUS: 1-month of On Your Own Programming ($25 value)

$165

  • 12 Personal Training Sessions (3x week for one month)
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)
  • +BONUS: 1-month of On Your Own Programming ($25 value)
  • +BONUS: 2 wk custom Meal Plan ($20 value)

$300

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12 Week Strength Cycle

If you are looking to build strength through functional movements like squatting, pressing, and deadlifting, then I have a plan for you. The intense 12 week cycle is designed to improve your capacity to move heavy loads with a combination of powerlifting and olympic lifting techniques to improve your overall strength and also build more explosiveness. This program requires commitment and dedication and will involve four weight lifting sessions per week for 12 weeks.

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If you are interested in setting new squat, clean, or deadlift PRs and are ready to take your strength and explosiveness to the next level contact us today and fill out our intake form to get started. Make sure to mention the 12 Week Strength Cycle.

Farmer’s Walk For Power

Build some serious muscle with just two moves: the Farmer’s Walk and the Clean and Jerk.

Everyone knows doing Olympic lifts like the snatch and the clean and jerk will build explosiveness and power. I am always amazed when Olympic lifters clean and jerk over twice their bodyweight. No one can deny they have incredible strength and explosiveness. The Farmer’s Walk, another exercise that is often overlooked, will add muscle to your frame, increase muscular endurance, and give you a cardio thrashing at the same time.

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This is a very functional movement and is a staple of the Strongman community. Growing up on a farm, I often had to carry things from sacks of feed to bales of hay and occasionally an animal, and I have always credited this for having a solid base when it came to strength training. To do the Farmer’s Walk all you need is a pair of heavy objects and room to walk. Simply hoist one of the objects in each hand and take off, keep your core engaged so you don’t crumple to the ground, keep your shoulders back and maintain the natural arch in your back. Start off with weights around 50% of your bodyweight and work up from there. For more of the Farmer’s Walk check out this great article from StartingStrongman.com

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Here is a sample workout in implement the farmer’s walk into your training. I developed this after the guys I train with said they couldn’t help bale hay on a very warm August day. The combination mimics the motions of mowing hay. The Farmer’s Walk will tax your grip and shoulders while challenging your cardio and the clean and jerks will develop explosiveness. If you are already an experienced lifter feel free in to increase the weights.

 

10 min AMRAP:

100 foot Farmer’s Walk with 50% bodyweight in each hand

10 Clean and Jerks 95 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 115 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 135 Pounds

100 foot Farmer’s Walk

10 Clean and Jerks 155 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 175 pounds

Continue alternating the Farmer’s Walk with Clean and Jerks for the remainder of time, adding 20 pounds to the Clean and Jerks each round.

Tweet me your results and use #WeightChallenge

Nutrition for an Athletic Edge

Brendan Brazier is a world class endurance athlete. He is also a vegan. While there is little chance of me ever becoming a vegan, his TED Talk on nutrition and recovery is very interesting and worth watching no matter what your current diet is. Using a whole nutrition approach, you can decrease recovery time, decrease hormonal stress, and allow you to be healthier and train more often. Check it out.

Treadmill Intervals to Break Up the Boredom

Almost no one I talk to enjoys running on a treadmill. I love running trails because of the scenery, challenging terrain, and the softer footing is easier on my body, but there are days when running outdoors isn’t a great option. Treadmills feel a bit like running on a hamster wheel and that makes a lot of people avoid running during the colder months. This week’s #WeightChallenge is to do some interval training on the treadmill if you’re stuck inside. Interval training will help break up the boredom of running in place and High Intensity Interval Training, or HIIT, creates a greater oxygen debt, faster cardio results, and burns more calories than long slow distance running.

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After a warm up, start running at a tough but manageable pace. I like to hold right around my 5k race pace or a little slower. Run hard for one minute and then back off the pace to a walk or slow jog for two minutes. After the two minutes dive back into your fast pace and hold for another minute. Keep alternating back and forth for 20 to 30 minutes.

This should give you a great cardio workout. If you are a little more fit try doing a 1 to 1 ratio between hard pace and slow pace or even 2 to 1. The goal is to get your heart rate up to the 70-85% of max range during the work period but recover to or below 65% of max during the rest period.

Send me a picture of what you do to stay sane during your treadmill workouts for a chance to win one of our giveaways. Tweet or post the picture to instagram and tag #WeightChallenge.

Happy running and remember Spring is coming!

Box Jumps for Explosiveness: How plyometrics can improve performance.

Squats and deadlifts will make you stronger without a doubt, but if you want to build speed and explosiveness try adding box jumps to your leg routine. Box jumps and other plyometric exercises train fast twitch muscle fibers and these will help with sprint speed and jumping ability. Dmitry Klokov advocates using weighted jump squats to build speed and explosiveness for Olympic weightlifting. In fact, plyos help with all sports, from football, basketball, rugby, or wrestling. Any movement that requires an explosive burst can be improved with Plyometrics,  like simple box jumps.

Box jumps, when done correctly will help train those fast twitch muscle fibers.

Always start with a manageable height when doing box jumps. Trying to land on a platform that is too high can cause you to have poor form at the best and can cause serious injury in the worst case scenario. While standing in front of your box dip into a quarter to half squat and drive off both feet simultaneously while swinging your arms upward. Keep your eyes focused on where you plan to land. Try to land in the same position that you started in.  Again, make sure to start small to avoid injury. Use small sets of 3-7 reps and give yourself enough time to recover between sets. This exercise will really target your hamstrings and glutes so make sure to adequately warm up and stretch before and after. Also recommend myofascial release.

 

Here is a brief video of me doing some box jumps at about 40″ in height. I did my working sets at 30″ and then added the extra height since my legs still felt pretty fresh.