Archive for the ‘#how to train safely’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 reps

March 9-10

Mace Fit® Instructor Certification

Battlecry Fitness

Casselberry, Florida

April 27-28

MaceFest TM

The Cave

Sarasota, Florida

Note:  Registration fees increase on Feb. 1, so take action and register today!

 

 

general warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

Grinder Kord recline rows x 15 reps

elevate push ups x 15 reps

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (6 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Adex club side strikes x 10/10 reps

double dumbbell push press x 10 reps

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Sanddune jumps x 15 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (3 rounds)
high/low sled sprint x 200 feet
conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

Sanddune push ups x 15 reps

Movement is life. When you stop moving long enough, you’re dead.

It’s not rocket science!

Aside from that, movement helps you recover from hard training faster and better.

If you wait until all your soreness goes away, you are losing ground.

The soreness goes away faster as you move.

After you hit a good hard training session, get enough quality food, sleep, & water then get back to your training, while you are still somewhat sore.

Keep in mind, I am not talking about severe pain. If you are  feeling that, go to your doctor and get it checked out.

Be smart, train hard and often.

“NO BRAIN, NO GAIN”

I have learned over the years how important it is to make your training match you.

Having used different training systems, I have kept what helped me most and ditched the rest.

I decided one day that I don’t want to feel like I got hit by a truck every time I train.

Be bold enough to not follow the crowd.

Decide what works best for you and do that. Don’t get sucked into the trap of doing the coolest thing around.

If a training method is beating you up, it is no good, period.

Change what you need to change or find a different system.

Remember in Dr. Fred Hatfiled’s 7 laws of training, the first one listed is the law of individual differences.

We are not all alike and will respond differently to training than other people do.