A Workout followed by Great Views, What could be better...
Monday, June 30, 2008
Outstanding Article in Full from Christian Thibaudeau below
This is an Education. Print it and Put it on your wall!!
The Thib System — Fatigue and Best ExercisesBasic Principles Behind My Updated Training Philosophyby Christian Thibaudeau
We knew we were looking at something special when we opened the huge honkin' file in our inbox. For us training wonks, articles like this one that discuss the science behind training (along with giving us incredibly useful information) are pure heaven.
Trouble was, this article, at over 7,000 words, was a bit too much heaven. So, in order to spare your gray matter (and we're not talking about your underwear) and keep our servers from blowing up, we've split this article into 4 parts.
The plan is to run two parts this week and two parts next week.
— The Editors
A lot of people have trouble "getting" me, at least when it comes to training. This might be because of my diverse training background. While most coaches tend to come from a single background (powerlifting, athletics, bodybuilding, etc.), I've actually trained and competed in most of them.
When I was a football player, I was trained by a great athletic strength coach named Jean Boutet. Not many people know of him because he never cared to market himself, but the guy worked with several Olympians and pro athletes.
His knowledge base is only surpassed by guys like Charles Poliquin. From the age of 14, I was able to train under his supervision. To say I learned a lot is an understatement.
While competing in Olympic lifting, I trained under Pierre Roy, the former national team coach, whom coach Poliquin called "the smartest man in strength training." I was also able to train alongside several Olympians, former Olympians, and other world-class lifters. So again, I had a wealth of knowledge to devour.
Along my way, I gained a tremendous amount of knowledge from Charles Poliquin, so much so that he became my mentor. I can relate to him because his background is also remarkably diverse. The fact that he's worked with hundreds of Olympians, pro athletes, and bodybuilders makes him a unique source of overall training knowledge. I soak up as much info from him as possible.
In addition to my tutelage, I've dabbled in bodybuilding, having lived the lifestyle and competed in a few shows. I've also partaken in a couple strongman competitions for some fun on the side.
The end result is that I often come out like someone who's a generalist more than a specialist. I'm not just a bodybuilding coach, or just an Olympic lifting coach. I'm a symbiosis of all possible training methods.
Understandably, those who want to design their own "Thibaudeau routine" can have trouble doing so because it's hard to pinpoint my exact training style.
While I do use a wide array of methods, I have several basic principles that regulate my way of programming. And here they are!
Principle #1: The Point of Fatigue Induction is Exercise Dependant
One of the most hotly debated aspects of training is whether or not to train to failure. Failure is simply the incapacity to maintain the required amount of force output (Edwards 1981, Davis 1996).
In other words, at some point during your set, completing more repetitions will become more and more arduous until you're unable to produce the required amount of force to complete a repetition.
Even Testosterone has proponents of both approaches! On one side, you have guys like Chad Waterbury and Charles Staley who are against training to failure.
Heck, sometimes they even recommend stopping a set when the reps start to slow down, which is way before muscle failure! Their main point is that training to failure puts a tremendous stress on the central nervous system (CNS).
The nervous system takes as much as five to six times longer than the muscles to recover from an intense session. So by constantly going to muscle failure, you can overload the CNS so much that it becomes impossible to train with a high frequency. And they're right!
In fact, it's possible to drain the nervous system so much that it takes so long to recover that the muscles actually start to detrain while the CNS is still recovering. So you end up in a catch-22.
On one hand, you need to train otherwise your muscles will start to lose the gains that were stimulated by the previous session. But on the other, if you train before your CNS has recovered, you'll have a subpar session which won't lead to much progress and might even cause you to regress over time.
Stepping up for the other side, you have more great coaches, like Charles Poliquin, who recommend pursuing a set until your spleen explodes! Their point is that to maximally stimulate muscle growth you need to create as much fatigue and damage to a muscle as possible.
This is in accordance with the work of famed sport-scientist Vladimir Zatsiorsky who wrote that a muscle fiber that isn't fatigued during a set isn't being trained and thus won't be stimulated to grow.
Taking a set to the point of muscle failure ensures that this set was as productive as it can be. Remember, simply recruiting a motor unit doesn't mean that it's been stimulated. To be stimulated, a muscle fiber must be recruited and fatigued (Zatsiorsky 1996).
What about CNS fatigue? While it isn't the only cause of muscle failure, CNS overload isn't to be overlooked when talking about training to failure. The nervous system is the boss! It's the CNS that recruits the motor units, sets their firing rates, and ensures proper muscular coordination.
Central fatigue can contribute to muscle failure, especially the depletion of the neurotransmitters dopamine and acetylcholine. A decrease in acetylcholine levels is associated with a decrease in the efficiency of the neuromuscular transmission. In other words, when acetylcholine levels are low, it's harder for your CNS to recruit motor units.
So, if we look at the argument from this vantage point, we also have a catch-22. Stopping a set short of failure, while not worthless, might not provide maximal stimulation of the muscle fibers.
You might recruit them, but those that aren't being fatigued won't be maximally stimulated. However, if you go to failure, you'll ensure maximal stimulation from the set, but may cause CNS overload, which could hamper your long-term progress.
So which one is it, really? If I want to grow as fast as possible should I go to failure or not?
You should do both! In fact, going to failure or not should be an exercise-dependant variable. The more demanding an exercise is on the CNS, the farther away from failure you should stop the set. However, in exercises where the CNS is less involved, you should go to failure and possibly beyond.
The following table shows when you should stop a set of an exercise:
Type of Exercise
CNS Involvement
When to Stop the Set
Olympic lifts, ballistic exercises, speed lifts with 45-55% of maximum, plyometrics, and jumps and bounds
Very high
When the speed of movement decreases.
Deadlifts (and variations), goodmornings (and variations), squats (and variations), lunges and step-ups, free-weight pressing (overhead, incline, flat, decline, and dips), and free-weight/cable pulling (vertical and horizontal)
High
One to two reps short of failure. Accept some speed loss but don't go to failure.
Machine pressing and pulling, chest isolation work, quadriceps isolation work, hamstrings isolation work, lower back isolation work, and abdominal work
Low
Go to failure on at least one set per exercise; you can go to failure on all sets.
Biceps isolation work, triceps isolation work, traps isolation work, calves isolation work, and forearms isolation work
Very low
Go to failure on all sets. You can go past the point of failure (drop sets, rest/pause, etc.) on one to two sets per exercise.
Principle #2: Use the Best Exercises for Your Needs
I'm letting the cat out of the bag: While big compound movements are the most effective overall mass-building exercises, isolation exercises aren't worthless. In some individuals, isolation work will be more effective at stimulating growth in specific muscles than the big basics. This is due to both mechanical and neural factors.
Mechanical Factors
Some people aren't built for some compound lifts. For example, long-legged individuals aren't built for squatting. They won't be able to maximally stimulate lower body growth by only doing squats, front squats, and leg presses.
They'll need a more thorough approach, including the use of isolation work like leg extensions and leg curls, as well as a lot of single limb work like lunges and Bulgarian split-squats. On the short side, those with stubby legs are built for squatting and can get complete lower body development simply by squatting.
The same applies for other basic movements as well. The bottom line is that the less adapted your biomechanics are to a movement, the more secondary and isolation work you'll need to make the muscles involved grow.
Neural Factors
Due to muscle dominance, some people won't be able to optimally recruit a target muscle group during the execution of a compound movement. When you're doing an exercise, your body doesn't know that you're trying to make a certain muscle bigger. It only knows that a big ass weight is trying to crush you, and if you don't lift it, you'll cease to live! So to ensure you're around for the next issue of Playboy, your nervous system will shift the workload to the muscles better suited to do the job.
If you're doing a bench press and you have overpowering deltoids and/or triceps, chances are your pectorals will receive little stimulation. Those individuals can get their bench press numbers sky high without actually building much of a chest.
To get the pecs they want, they'll need to use more isolation work. However, those individuals with dominating pecs won't need much, if any, isolation work for that muscle group.
As you can see, it's not a matter of compound being better than isolation (or vice versa). It's about finding the proper ratio of compound and isolation work that your body structure needs to grow.
Everybody can gain a significant amount of overall muscle on their body by only working hard on compound movements. However, 90% of the population, if not more, will need to make proper use of isolation exercises to build a complete physique.
If you're pressed for time, only doing the basic compound movements will get you 80% of the way toward a great physique. But if your goal is to be an aesthetic Adonis, you'll need isolation work to go that extra 20%.
Part 2 of Thib's opus magnum will explore the hormonal responses to training and how to manipulate speed of contraction to its best effect.
The Thib System — Fatigue and Best ExercisesBasic Principles Behind My Updated Training Philosophyby Christian Thibaudeau
We knew we were looking at something special when we opened the huge honkin' file in our inbox. For us training wonks, articles like this one that discuss the science behind training (along with giving us incredibly useful information) are pure heaven.
Trouble was, this article, at over 7,000 words, was a bit too much heaven. So, in order to spare your gray matter (and we're not talking about your underwear) and keep our servers from blowing up, we've split this article into 4 parts.
The plan is to run two parts this week and two parts next week.
— The Editors
A lot of people have trouble "getting" me, at least when it comes to training. This might be because of my diverse training background. While most coaches tend to come from a single background (powerlifting, athletics, bodybuilding, etc.), I've actually trained and competed in most of them.
When I was a football player, I was trained by a great athletic strength coach named Jean Boutet. Not many people know of him because he never cared to market himself, but the guy worked with several Olympians and pro athletes.
His knowledge base is only surpassed by guys like Charles Poliquin. From the age of 14, I was able to train under his supervision. To say I learned a lot is an understatement.
While competing in Olympic lifting, I trained under Pierre Roy, the former national team coach, whom coach Poliquin called "the smartest man in strength training." I was also able to train alongside several Olympians, former Olympians, and other world-class lifters. So again, I had a wealth of knowledge to devour.
Along my way, I gained a tremendous amount of knowledge from Charles Poliquin, so much so that he became my mentor. I can relate to him because his background is also remarkably diverse. The fact that he's worked with hundreds of Olympians, pro athletes, and bodybuilders makes him a unique source of overall training knowledge. I soak up as much info from him as possible.
In addition to my tutelage, I've dabbled in bodybuilding, having lived the lifestyle and competed in a few shows. I've also partaken in a couple strongman competitions for some fun on the side.
The end result is that I often come out like someone who's a generalist more than a specialist. I'm not just a bodybuilding coach, or just an Olympic lifting coach. I'm a symbiosis of all possible training methods.
Understandably, those who want to design their own "Thibaudeau routine" can have trouble doing so because it's hard to pinpoint my exact training style.
While I do use a wide array of methods, I have several basic principles that regulate my way of programming. And here they are!
Principle #1: The Point of Fatigue Induction is Exercise Dependant
One of the most hotly debated aspects of training is whether or not to train to failure. Failure is simply the incapacity to maintain the required amount of force output (Edwards 1981, Davis 1996).
In other words, at some point during your set, completing more repetitions will become more and more arduous until you're unable to produce the required amount of force to complete a repetition.
Even Testosterone has proponents of both approaches! On one side, you have guys like Chad Waterbury and Charles Staley who are against training to failure.
Heck, sometimes they even recommend stopping a set when the reps start to slow down, which is way before muscle failure! Their main point is that training to failure puts a tremendous stress on the central nervous system (CNS).
The nervous system takes as much as five to six times longer than the muscles to recover from an intense session. So by constantly going to muscle failure, you can overload the CNS so much that it becomes impossible to train with a high frequency. And they're right!
In fact, it's possible to drain the nervous system so much that it takes so long to recover that the muscles actually start to detrain while the CNS is still recovering. So you end up in a catch-22.
On one hand, you need to train otherwise your muscles will start to lose the gains that were stimulated by the previous session. But on the other, if you train before your CNS has recovered, you'll have a subpar session which won't lead to much progress and might even cause you to regress over time.
Stepping up for the other side, you have more great coaches, like Charles Poliquin, who recommend pursuing a set until your spleen explodes! Their point is that to maximally stimulate muscle growth you need to create as much fatigue and damage to a muscle as possible.
This is in accordance with the work of famed sport-scientist Vladimir Zatsiorsky who wrote that a muscle fiber that isn't fatigued during a set isn't being trained and thus won't be stimulated to grow.
Taking a set to the point of muscle failure ensures that this set was as productive as it can be. Remember, simply recruiting a motor unit doesn't mean that it's been stimulated. To be stimulated, a muscle fiber must be recruited and fatigued (Zatsiorsky 1996).
What about CNS fatigue? While it isn't the only cause of muscle failure, CNS overload isn't to be overlooked when talking about training to failure. The nervous system is the boss! It's the CNS that recruits the motor units, sets their firing rates, and ensures proper muscular coordination.
Central fatigue can contribute to muscle failure, especially the depletion of the neurotransmitters dopamine and acetylcholine. A decrease in acetylcholine levels is associated with a decrease in the efficiency of the neuromuscular transmission. In other words, when acetylcholine levels are low, it's harder for your CNS to recruit motor units.
So, if we look at the argument from this vantage point, we also have a catch-22. Stopping a set short of failure, while not worthless, might not provide maximal stimulation of the muscle fibers.
You might recruit them, but those that aren't being fatigued won't be maximally stimulated. However, if you go to failure, you'll ensure maximal stimulation from the set, but may cause CNS overload, which could hamper your long-term progress.
So which one is it, really? If I want to grow as fast as possible should I go to failure or not?
You should do both! In fact, going to failure or not should be an exercise-dependant variable. The more demanding an exercise is on the CNS, the farther away from failure you should stop the set. However, in exercises where the CNS is less involved, you should go to failure and possibly beyond.
The following table shows when you should stop a set of an exercise:
Type of Exercise
CNS Involvement
When to Stop the Set
Olympic lifts, ballistic exercises, speed lifts with 45-55% of maximum, plyometrics, and jumps and bounds
Very high
When the speed of movement decreases.
Deadlifts (and variations), goodmornings (and variations), squats (and variations), lunges and step-ups, free-weight pressing (overhead, incline, flat, decline, and dips), and free-weight/cable pulling (vertical and horizontal)
High
One to two reps short of failure. Accept some speed loss but don't go to failure.
Machine pressing and pulling, chest isolation work, quadriceps isolation work, hamstrings isolation work, lower back isolation work, and abdominal work
Low
Go to failure on at least one set per exercise; you can go to failure on all sets.
Biceps isolation work, triceps isolation work, traps isolation work, calves isolation work, and forearms isolation work
Very low
Go to failure on all sets. You can go past the point of failure (drop sets, rest/pause, etc.) on one to two sets per exercise.
Principle #2: Use the Best Exercises for Your Needs
I'm letting the cat out of the bag: While big compound movements are the most effective overall mass-building exercises, isolation exercises aren't worthless. In some individuals, isolation work will be more effective at stimulating growth in specific muscles than the big basics. This is due to both mechanical and neural factors.
Mechanical Factors
Some people aren't built for some compound lifts. For example, long-legged individuals aren't built for squatting. They won't be able to maximally stimulate lower body growth by only doing squats, front squats, and leg presses.
They'll need a more thorough approach, including the use of isolation work like leg extensions and leg curls, as well as a lot of single limb work like lunges and Bulgarian split-squats. On the short side, those with stubby legs are built for squatting and can get complete lower body development simply by squatting.
The same applies for other basic movements as well. The bottom line is that the less adapted your biomechanics are to a movement, the more secondary and isolation work you'll need to make the muscles involved grow.
Neural Factors
Due to muscle dominance, some people won't be able to optimally recruit a target muscle group during the execution of a compound movement. When you're doing an exercise, your body doesn't know that you're trying to make a certain muscle bigger. It only knows that a big ass weight is trying to crush you, and if you don't lift it, you'll cease to live! So to ensure you're around for the next issue of Playboy, your nervous system will shift the workload to the muscles better suited to do the job.
If you're doing a bench press and you have overpowering deltoids and/or triceps, chances are your pectorals will receive little stimulation. Those individuals can get their bench press numbers sky high without actually building much of a chest.
To get the pecs they want, they'll need to use more isolation work. However, those individuals with dominating pecs won't need much, if any, isolation work for that muscle group.
As you can see, it's not a matter of compound being better than isolation (or vice versa). It's about finding the proper ratio of compound and isolation work that your body structure needs to grow.
Everybody can gain a significant amount of overall muscle on their body by only working hard on compound movements. However, 90% of the population, if not more, will need to make proper use of isolation exercises to build a complete physique.
If you're pressed for time, only doing the basic compound movements will get you 80% of the way toward a great physique. But if your goal is to be an aesthetic Adonis, you'll need isolation work to go that extra 20%.
Part 2 of Thib's opus magnum will explore the hormonal responses to training and how to manipulate speed of contraction to its best effect.
The Overhead Squat
For Strength, Thoracic Mobility, Body control, flexibility and Postural balance the Overhead Squat is hard to beat. This Picture is the legendary David Rigert in Action doing the overhead with a loaded Barbell. Also used as an assesment tool in the FMS (Functional movement Screen) and in the NASM(National Academy of Sports Medicine) Movement screening and corrective exercise course.
It's a great exercise, Use it!
Today's training
Snatch 4x12 reps with the 28kg
Clean and Jerk 5x5 reps with 2x 24kg
Double Swing 5x5 with 2x32kg
Joint mobility for the lower body and Z-Health Ankle and Foot drills
Split practice tonight!
Clean and Jerk 5x5 reps with 2x 24kg
Double Swing 5x5 with 2x32kg
Joint mobility for the lower body and Z-Health Ankle and Foot drills
Split practice tonight!
Saturday, June 28, 2008
Do you want to get BIG??
Most men do. They want to increase muscle size, improve body comp and look good or great depending on their current state. Unfortunately most guys are still in the pump and blast zone of high reps and bicep curls with a heap of triceps kick backs and legs extensions thrown in for "Variety". Avoid this method of training and acquaint yourself with the "New Rules" below. (Actually, they aren't new, they've been around since the year of dot and most strong blokes and strong women use them, weklings don't.)
1) Limit your reps to 5 and under weight 75-85% 1RM
2) Eat
3) Deadlift, squat, bench press and do pullups. No weakling exercises!
4) Do not neglect Unilateral work for the lower body
5) Eat some more
6) Cycle your loads
7) get 9hrs sleep a night and a 20 minute nap or two inbetween
8) Eat again
9) Avoid training to absolute muscle failure
10) Continue eating
11) Do NOT downplay the training volume
12) Use High Tension techniques
13) Keep eating and repeat
Scottie
1) Limit your reps to 5 and under weight 75-85% 1RM
2) Eat
3) Deadlift, squat, bench press and do pullups. No weakling exercises!
4) Do not neglect Unilateral work for the lower body
5) Eat some more
6) Cycle your loads
7) get 9hrs sleep a night and a 20 minute nap or two inbetween
8) Eat again
9) Avoid training to absolute muscle failure
10) Continue eating
11) Do NOT downplay the training volume
12) Use High Tension techniques
13) Keep eating and repeat
Scottie
From the Blog of Brett Jones at appliedstrength.com
An Excellent post below by Dragondoor.coms Master RKC. Read and digest.
Contradictions???And Situational Correctness...Oh yeah - and some training...Couple of items from the dragondoor.com forum that have caught my attention and felt I would comment on a bit here -ContradictionsPeople get very confused and confounded when seemingly contradictory information gets put out there. Situational correctness has been lost on most people.One of the classics for the forum is the difference between the low rep strength focus of Pavel's Power to the People and the higher rep conditioning focus of Kettlebell training. Different goals mean different techniques and applications. You don't go to a tax lawyer for a murder defense but you still need to have access to both the tax and defense professionals.People seem to forget this when they are looking for an answer or a philosophy to follow.They want one answer for everything and it just doesn't exist.There is no contradiction between the High Tension Techniques and Hardstyle kettlbell training and the Relaxation techniques and drills of Pavel's Fast and Loose. They are both skills to be learned and practiced and applied.So get busy learning them and applying them!Situational Correctness...Since Pavel's Power to the People book and DVD the idea of performing a limited numer of exercises on a consistent basis without changing exercises every 4 weeks to avoid the dreaded "adaptation" people continue to have questions as to whether it will work on not.Well - it does work but this is another one of those "contradiction" areas where the fervor over having ONE answer leads to confusion.In Marty Gallagher's new book The Purposeful Primitive he details the training of several Iron Giants and instead of getting mired in the differences between them he draws correlations between the similarities and USES the differences to target certain goals or even a restricted number of training days a week. Imagine that!! Finding similarities and using the differences - revolutionary!!There are powerlifters who train on the Big 3 lifts exclusively and there are those that train almost everything but the Big 3 and rotate lifts constantly - who is right and who is wrong???Neither is wrong and both are wrong - or - Both are correct and both are wrong!It depends on the individual situation - goals, recovery ability, number of available training days per week, training experience, Injury and medical history, nutrition, individual likes and dislikes, etc.... Apply the correct tool/technique to fit the situation! Again - Situational CorrectnessFor me - simplicity works and I find I can adjust that simplicity to fit most of my clients needs and goals. If you haven't tried it. Try it. Just press and deadlift for the next 6 months or so...
Contradictions???And Situational Correctness...Oh yeah - and some training...Couple of items from the dragondoor.com forum that have caught my attention and felt I would comment on a bit here -ContradictionsPeople get very confused and confounded when seemingly contradictory information gets put out there. Situational correctness has been lost on most people.One of the classics for the forum is the difference between the low rep strength focus of Pavel's Power to the People and the higher rep conditioning focus of Kettlebell training. Different goals mean different techniques and applications. You don't go to a tax lawyer for a murder defense but you still need to have access to both the tax and defense professionals.People seem to forget this when they are looking for an answer or a philosophy to follow.They want one answer for everything and it just doesn't exist.There is no contradiction between the High Tension Techniques and Hardstyle kettlbell training and the Relaxation techniques and drills of Pavel's Fast and Loose. They are both skills to be learned and practiced and applied.So get busy learning them and applying them!Situational Correctness...Since Pavel's Power to the People book and DVD the idea of performing a limited numer of exercises on a consistent basis without changing exercises every 4 weeks to avoid the dreaded "adaptation" people continue to have questions as to whether it will work on not.Well - it does work but this is another one of those "contradiction" areas where the fervor over having ONE answer leads to confusion.In Marty Gallagher's new book The Purposeful Primitive he details the training of several Iron Giants and instead of getting mired in the differences between them he draws correlations between the similarities and USES the differences to target certain goals or even a restricted number of training days a week. Imagine that!! Finding similarities and using the differences - revolutionary!!There are powerlifters who train on the Big 3 lifts exclusively and there are those that train almost everything but the Big 3 and rotate lifts constantly - who is right and who is wrong???Neither is wrong and both are wrong - or - Both are correct and both are wrong!It depends on the individual situation - goals, recovery ability, number of available training days per week, training experience, Injury and medical history, nutrition, individual likes and dislikes, etc.... Apply the correct tool/technique to fit the situation! Again - Situational CorrectnessFor me - simplicity works and I find I can adjust that simplicity to fit most of my clients needs and goals. If you haven't tried it. Try it. Just press and deadlift for the next 6 months or so...
Z-Health Performance solutions
Re-educate your nervous system with R-phase
http://edge.affiliateshop.com/public/AIDLink?AID=092765&BID=10915
http://edge.affiliateshop.com/public/AIDLink?AID=092765&BID=10915
Friday, June 27, 2008
Great Gallery...
Over at http://www.ironbarbell.com/
Inspirational pictures of impressive old time strongmen doing old time strong feats. Check it out.
Short training session this morning...
Maxwells daily dozen to wake everything up with shoulder and elbow Z drills from R-Phase. Swing 3x5 32kg
Snatch 3x8 24kg
Clean+Press 4x3 24kg
Bottoms up press 3x3 16kg
TGU 2x3 16kg/2x3 24kg
Finish with frog stretch from beyond stretching and light switch splits.
Scottie
Snatch 3x8 24kg
Clean+Press 4x3 24kg
Bottoms up press 3x3 16kg
TGU 2x3 16kg/2x3 24kg
Finish with frog stretch from beyond stretching and light switch splits.
Scottie
Thursday, June 26, 2008
The Warrior Diet
This is how I eat! Vigour, Vitality and Energy! The best Nutritional practice I have ever undertaken. Now i'm free from frequent feedings!
Scottie
Wednesday, June 25, 2008
If you're interested.....
In Classic old school training that works, being strong as hell and creating a physique that not only looks good but functions aswell, be sure to look at www.superstrengthtraining.com
Bill Hinberns old time strength training works will knock you out
In Training
Scott
Bill Hinberns old time strength training works will knock you out
In Training
Scott
Tired Hip Flexors
Flexibility didn't increase last night. Getting into the front split position took more mobility and hip loosening work and despite my best efforts and minut long tensions nothing much productive happened. Today my hips are sore and tight so it was Ankle,knee and hip Z-Health and the a session of "Die Kette" from Pavel Tsatsoulines Russian Kettlebell challenge book. 12kg, 16kg 24,kg and 28kg bells used for the following Snatch/lower to shoulder and then press/drop to the hang/curl to shoulder and then press again/lower to floor and change arms. Up the weight and down the weight ladder style. 1 time through with each bell=1rung. Repeated 3 times through. For more on Ladders and effective training go to www.dragondoor.com
Scott
Scott
Tuesday, June 24, 2008
This Morning Training.
Quick full body Z-Health and some switch splits. Finished up with some of Pavels recharge drills from Martial power and 50 swings in 5x10 with the 32kg bell.
Front split practice tonight
Scott
Front split practice tonight
Scott
Monday, June 23, 2008
Another Inch in the Side Split
I'll be all the way there by the end of July. Front split needs more work, deficiency in the Hamstrings group but Z-Health is helping.
Scott
Scott
Wednesday, June 18, 2008
A Return to The Warrior Diet!
4th Day back doing the Warrior diet and I wonder why I ever stopped. This style of eating comes so naturally to me and I feel my bodycomp changing again already.
Tuesdays Eating
7am: Coffee with Double cream, 3 teaspoons EFA
10.00am Green Tea with honey, 1teaspoon Creatine powder mixed with 1 scoop of whey and water.
11.00am Small serving Almonds
3.oopm Small serving of salad comprising of Grated carrot, cucumber, lettuce and spring onion.
5.00pm Green tea and 2 Table spoons of Udo's oil.
8.00pm The evening meal. Salad as above and then a grilled sirloin steak. 3 hard boiled eggs and an Oven baked Jacket potato with chicken breast bacon and cheese. 1 litre of filtered water and a detox tea. 1 slice of Garlic and herb bread. Satisfied!
Scott
Tuesdays Eating
7am: Coffee with Double cream, 3 teaspoons EFA
10.00am Green Tea with honey, 1teaspoon Creatine powder mixed with 1 scoop of whey and water.
11.00am Small serving Almonds
3.oopm Small serving of salad comprising of Grated carrot, cucumber, lettuce and spring onion.
5.00pm Green tea and 2 Table spoons of Udo's oil.
8.00pm The evening meal. Salad as above and then a grilled sirloin steak. 3 hard boiled eggs and an Oven baked Jacket potato with chicken breast bacon and cheese. 1 litre of filtered water and a detox tea. 1 slice of Garlic and herb bread. Satisfied!
Scott
Monday, June 16, 2008
Back at it..
More joint mobility and the Relax into Stretch (RIS) for the Hamstrings and Hip flexors.Back into the side split Contract relax style. 1minute contract and 15 seconds relax followed by another bout of prying. Definately squeezed out another inch or so this evening. Wrap up with some relaxed stretching for the hips and glutes. i'll review certain chapters of Pavel's beyond stretching seminar tommorrow to clean up any flaws and review technique.
Scott
Scott
Todays training
Super Joints and Z-Health first thing and 3x5 reps Windmills with the 24kg.
still not all the way there in the Splits but getting closer. Loosened up with the frog stretch and some switch splits followed by Hamstring stretches and a lot of prying. Really worked the contract relax method and followed that with more prying and then relaxation. moved onto the front split and did more of the same. Built up to 45 second contractions and the difference from the half minute feels huge. back at it in an hour for the second session.
still not all the way there in the Splits but getting closer. Loosened up with the frog stretch and some switch splits followed by Hamstring stretches and a lot of prying. Really worked the contract relax method and followed that with more prying and then relaxation. moved onto the front split and did more of the same. Built up to 45 second contractions and the difference from the half minute feels huge. back at it in an hour for the second session.
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