Posts Tagged ‘how to get strong’

general warm up (10 minutes)

clock push ups x twice around the clock

AbMat sit ups x 20 reps

Adex mace 360’s x 30 reps

mountain climbers x 75 reps

windshield wipers x 20 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

sandbag shouldering/keg squat set up and light practice

strength (20 minutes)

3 rounds–

sandbag shouldering x 10/10

bear hug keg squats x 10 reps

conditioning/accessory work (2 rounds)

keg push press x 5 reps

sandbag Zercher cleans x 10 reps

 

 

 

20161219_181853_li“Life doesn’t come with convenient handles on it.”

–Drew Wolter

 

 

People are confused about many things these days, every thing from politics to gender to eating habits and so forth.

One thing I have noticed as a coach is people are confused about what it takes to improve various aspects of their health and fitness.

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A person came to my gym “to get strong” so they said, yet they didn’t understand what it takes to get that way. They thought getting all sweaty and collapsing on the floor out of breath was the path to getting strong.

As we worked through our warm up, technique practice, and on into our work sets they just didn’t get it

We work to establish a solid foundation of basics with correct technique before we allow people to lift heavy. It should be simple to understand, but for many it isn’t.

Some people really are chasing the experience rather than the results.

They think if they are not “crawling out the door” at the end, then they didn’t really workout.

We spend a lot of days doing heavy sets of 1 to 5 reps, which to someone who wants to feel like they just did 100 burpees it just doesn’t match their expectations.

However incorrect their expectations are, that is not how we build strength at the Cave.

Once a person has good technique on the basic lifts, we ramp it up.

We also add in a variety of training tools that are not commonly used in many gyms. This requires learning more basics. You might be good at barbell lifts, but try a heavy keg, sandbag, or stone and see what happens.

They just want it to be fast and furious, to feel the rush, and their heart feeling like it will burst out of their chest.

That is all fine if they want to build muscle endurance, aerobic capacity, etc.

Metcons definitely have their purpose in overall conditioning, people just shouldn’t confuse the different types of training and program design.

 

Lunch atop a Skyscraper, 1932images4c2dea89ef3ac2da6791d933866058b2

There are few today who really work hard physically. There are some exceptions of course, like our military, construction workers, farmers, lumber jacks, block masons, dry wall installers, OT’s, PT’s, First Responders, etc.

Many people only exercise their thumbs from texting or playing video games. They sit all day, that is far from actually  doing physical work.

So, next Monday, while much of the country is pretending they worked so hard they need an extra day off, we will be training extra hard at the Cave.

Hard Labor Day has become a yearly tradition, so come and celebrate with us!

 

 

 

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(Getting coached on my squat by the legendary Powerlifter, Ed Coan)

No one wants to get “no repped”in a meet or on a test; solid technique will solve that problem.

Isn’t there more to having good technique than that?

Why do coaches constantly stress technique anyhow?

First, let me clarify that, good coaches do and  lousy coaches don’t.

Good technique will definitely help you get stronger and help prevent injuries.

Here’s a few reasons why:

  • improved structural integrity
  • full range of motion is achieved
  • coordination is enhanced
  • speed increases
  • better mind/body connection
  • more effective use of available energy
  • body control/stability gets better

Excellent technique coupled with smart programming will help both the seasoned strength athlete and the novice lifter get better overall.

Life is unpredictable, at best, you never know what you might be facing that day when you get up in the morning. I believe that our training should build a well-rounded readiness for any situation.

If someone were to ask how we train at the Cave, for instance, “Do you do Powerlifting or Olympic Weightlifting?”, the answer is yes. It’s not one or the other.

Whether it’s CrossFit or Strongman or Underground Strength, or PowerX, the answer is yes, once again.

Do we prefer barbells, dumbbells,  kettlebells, sandbags, kegs, stones, logs, bands, chains, sleds, or bodyweight? The answer is still yes.

Bruce Lee said, “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them”.

 

 

 

 

One of the statements that caught my attention when I first found CrossFit in 2004 was that nature punishes the specialist.

Over the years I have learned from numerous coaches and athletes who are very accomplished in their respective sports, whether it is Powerlifting, Strongman, Underground, Olympic Weightlifting, CrossFit and more.

In the overall scheme of things we need to make a distinction between training just for general fitness and training for a competitive sport.

Being able to lift, run, swim, climb, jump, carry, fight, etc. are all part of a generalized approach to fitness.

This approach can be extremely useful in daily life, especially as the world gets crazier, it seems, every day. You never know what you might encounter, and this is a way to be better prepared.

However, if you a competitor, it is vital to be a specialist in your sport. The things that are great for generalized fitness will not be helpful, for example, in getting a big total in Powerlifting.

It is important to know why you are training and what your goals are before you begin your training journey.

If you are already training, and decide to change from generalized fitness to a competitive lifting sport, you will need to dial in your training to fit that new goal.

Make smart choices and follow through on them.