Archive for the ‘#how to train safely’ Category

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The Right Stuff® electrolyte drink additiveStd – Retail 10-pouch box – Lemon-Lime

I train outside as often as I can, even though I own a warehouse gym.

There’s just something I love about being out in the fresh air and sunshine even when the heat index is well over 100 degrees.

I now use “The Right Stuff” which is a product developed by NASA for the Astronauts.

general warm up (10 minutes)

rear bear crawls x 100 feet

alternating leg lifts x 40 reps

sprawls x 20 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (sandbag complex x 2 rounds)

shouldering x 10/10 reps

Zercher cleans x 10 reps

BTN squat & push press x 10 reps

hang power snatches x 10 reps

carry x 100 feet

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Adex club Gama casts x 20 reps

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps

A measured amount of confidence is a good thing but an over-sized ego is not.
It takes a lot of maturity and wisdom, along with a solid work ethic to make progress over the long haul.
If you are training alongside someone who can pull 100lb more than you, that doesn’t automatically mean you should be able to do it or that you are entitled to that level of strength at this time.
You just haven’t earned it yet.

When you have put in the same amount of work as that person, you will be a lot closer to doing similar things. However, he still might always out lift you so just deal with it.

Trying to duplicate a superior lifter’s accomplishments when you haven’t “paid your dues” is a sure way to get injured. Be humble enough to be coached and consistently work hard on what he tells you.

I heard it said a while ago, “That when all else fails, do what your coach told you to do in the first place.”

It’s not rocket science:

  • Work on your basic lifts
  • eat plenty of quality protein, fats, & carbs
  • sleep 7 to 9 hours/night
  • stay hydrated
  • handle life stress well

Don’t waste your time looking for shortcuts, there aren’t any.

 

 

20170410_153025.jpgMonday & Friday

at 5:30pm

Tues., Wed., & Thurs.

at 10:00am

Get a discount on Adex clubs & maces by using the code fd-1 at checkout right here

How many times have your heard the phrase, “Listen to your body!”?

It is so common, yet is ignored by many people.

I have learned it hard way, probably like  many others.

One particular thing I have noticed is the human body body will send you a warning, prior to a torn muscle or tendon. Usually it is a “twinge” or slight pain, during a lift. It is not that noticeable, unless you are really paying attention.

The problem comes when you think it’s not too bad and decide to push through and finish the set. So part way through the next rep BAM! You drop the bar and grab the injured part.

You are done, you won’t be lifting for a while.

So why did it happen?

There are numerous reasons:

  • you are just so focused nothing will stop you from finishing
  • you are so egotistical you think you are invincible
  • you are new to training
  • you have been training incorrectly

The point is, injuries are avoidable to a certain degree.

Good technique is a big plus when it come to preventing injuries, but even people with good technique get injured sometimes.

Listen more closely to your body next time!

This book is helping me to teach Olympic Weightlifting in a simpler way.

It is very clear and doesn’t waste time or words on useless junk!