Archive for the ‘#squats’ Category

Here are his 7 Laws of Training

In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend,  we will be  squatting on Monday!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

kettlebell swings x 50 reps

Adex club pull overs x 20 reps

Adex club or mace barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

BTN sandbag good mornings x 15 reps

weighted sit ups x 10 reps

Let me be very blunt, if you cannot get up out of a chair or off the toilet by yourself, you are no longer physically independent. Talk to anyone who works in health care, especially with the elderly and you will see what I mean.

The best way to avoid that as you get older is to squat on a regular basis.

In many cultures, squatting is a normal every day thing. If they are not standing up doing something, they are probably squatting doing some kind of work, eating a meal, or just talking with friends.

How many people in Western cultures could do that? Not too many I am sure.

In these countries there are way too many conveniences and it makes the people weak  and lazy.

So, it is squats to the rescue!

Any person who does Powerlifting, Olympic Weightlifting, Strongman, CrossFit, or Underground Strength Training knows the value of the squat.

Any reasonably person healthy person can squat.

There are many variations of the squat, so regardless of age you can do some type of the squat.

Some people will pay attention to this and take action, and others will just blow it off.

You can squat and  keep your physical independence or you can skip it and just set yourself up for life in a nursing home.

The choice is yours alone, so choose wisely!

 

 

The heat index was 112 degrees today in southwest Florida, and nobody cared if there was no air conditioning. We were there to learn from the incredible Ed Coan. Most of the people who came were extremely strong already, but they knew the value of expert coaching, they knew they could get even stronger.

I was very humbled to learning alongside some very accomplished Powerlifters, like Billy “The Tank” Tutko,  at this event.

The cool thing was, no one came across as rude or arrogant today. I was the oldest one there and one the smallest. Everyone was supportive and encouraging.

I learned a lot there and added over ten pounds to my deadlift PR. It was a very productive day!

PRs were being broken all over then place as Coach Coan worked one-on-one with each person there. His vast experience and knowledge let him pinpoint problem areas rapidly and teach how to fix each one.

Coach Coan really focused on the mental side of lifting as well as getting your whole body as strong as possible.

This very cool training event was held in a place that many would think was very unusual for Powerlifting, a CrossFit gym. However, this is no ordinary Crossfit gym.

CrossFit Havoc is run by Jim Denofa, and his lovely wife, Natasha.  Jim was a Powerlifter before he started CrossFit and he is good at both.

The take-home points are

  • never stop learning
  • never put limits on what you can do
  • train with Ed Coan if you ever get the chance

 

I love all forms of heavy lifting!
Many people, especially from other training disciplines, don’t seem to appreciate how strong Powerlifting can make a person. This is to their own detriment.

People who may never have the desire to compete in Powerlifting, should still include Powerlifting in their training anyhow.

My gym, the Cave, started off as one of the first CrossFit gyms in the country in 2005 but I never pursued that alone. The Cave is not like other cookie-cutter gyms,
I use what works and I don’t give a rip about trends or fads.I have included Strongman training and Underground Strength training for quite a few years, and in the past few years I have added in Powerlifting.

This was one of the best things I have found for getting a person just plain strong!
Bench press, squat, and deadlift can build serious strength. Just those three lifts are a formidable arsenal.

If a person already does Strongman or Olympic Weightlifting, they are on the right track. Those will also make you crazy strong.

Powerlifting can still be a huge asset for anyone who wants to improve their overall strength. Don’t limit yourself! The results will speak for themselves!