The goal of today's class will be to teach correct form for the kettle bell swing. This movement is a foundational movement for other KB work. Also, if you work it, you should have your diaphragm cramping in no time. So Goal 1) Form. Goal 2) internal muscle cramp.
10 minutes
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **
15 minutes
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x
5 minutes
Turkish Get Ups switch hands each rep. focus on form not reps
10X
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5
*http://www.youtube.com/watch?v=aIBgpeU0Css&feature=related
**http://www.youtube.com/watch?v=9rbtC_lM3YI
Wednesday, December 30, 2009
Tuesday, December 22, 2009
Basic Movements: Pull-Ups
Pullups are one of the best all around upper body exercises possible. (Chinups are also good exercises - however for climbers the pullup is a more sport specific movement. Also pullups put more emphasis on the back as opposed to the biceps.) For our purposes, a basic amount of strength/endurance to strive for is:
For Men: 50 total pullups in a workout session. At least one 10 rep set.
For Women: 30 total pullups in a workout session. At least one 5 rep set.
If this sounds like a lot to you - don't worry about it. Most people can start from doing no pushups to the above goal in 6 - 12 weeks - depending on your overall starting conditioning and consistency in exercise.
I'll start by listing some techniques and then describe the progressions from no pullups to a pullup.
Technique 1: Negatives. Whether in a standard position (hanging vertically from a bar/rings) or horizontally (with feet elevated) negatives are a highly effective way to start building your up your pullups. A negative is performed by using an assist (a stool, bench or a friend) to help you raise your body into the 'up' position. Then, as slowly as possible, lower your self all the way down. *Some people will need an assist on the way down as well - so they don't just drop. That's fine - take the assist - fight gravity and the strength will come.
Technique 2: Engage Shoulders. While in a 'dead-hang' position - focus on lifting your chest up and pointing it towards the bar. In actuality you will not move much - but you'll feel your shoulders engage and your chest will stick out a little. - This helps protect the joint, it sets your body up to better engage the muscles in your back and is a more natural movement.
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Progression 1: Horizontal Pullups. With rings or a bar - find a way to elevate your feet so that you hang horizontally from a bar/rings. This is not a pullup - but begins to build yoru grip strength and many of the same muscles that are required for a pullup.
For an assist: A partner can support your back or lift you up by your hips. Also use negatives - use your own strength to lift you up - work the negative down.
For a challenge: Try doing this with a) a plate on your stomach b) one-handed or c) Place you feet on a ball to create instability. Or all of the above.
Progression 2: Pullup with Assist. These are standard pull-ups with an assist up. Work the negative down.
Progression 3: Pullup with Kipping. ("Cheating pullup" - a pull with a 'self-assist' by swinging your hips in an opposite direction from legs. Many people will throw their knees up and as the legs fall down they pull up. Either way - it's using momentum to either move you up or reduce the weight you pull.)
Progression 3: Standard pullup. Pull up until your chin is over the bar. Movement should be controlled. You should be able to stop at the top of the pull and lower your self down (not drop.) When you come to the bottom - you should not be swinging. It's a controlled movement.
Variations: There are many variations. Here are some that we use:
2 All the way up and drop a quarter of the way down and hold, down,
3 All the way up and drop half way down, hold, down,
4 All the way up and drop three quarters down, hold, down.
5 All the way up.
For Men: 50 total pullups in a workout session. At least one 10 rep set.
For Women: 30 total pullups in a workout session. At least one 5 rep set.
If this sounds like a lot to you - don't worry about it. Most people can start from doing no pushups to the above goal in 6 - 12 weeks - depending on your overall starting conditioning and consistency in exercise.
I'll start by listing some techniques and then describe the progressions from no pullups to a pullup.
Technique 1: Negatives. Whether in a standard position (hanging vertically from a bar/rings) or horizontally (with feet elevated) negatives are a highly effective way to start building your up your pullups. A negative is performed by using an assist (a stool, bench or a friend) to help you raise your body into the 'up' position. Then, as slowly as possible, lower your self all the way down. *Some people will need an assist on the way down as well - so they don't just drop. That's fine - take the assist - fight gravity and the strength will come.
Technique 2: Engage Shoulders. While in a 'dead-hang' position - focus on lifting your chest up and pointing it towards the bar. In actuality you will not move much - but you'll feel your shoulders engage and your chest will stick out a little. - This helps protect the joint, it sets your body up to better engage the muscles in your back and is a more natural movement.
---------------------------------------------------------------------------------------------
Progression 1: Horizontal Pullups. With rings or a bar - find a way to elevate your feet so that you hang horizontally from a bar/rings. This is not a pullup - but begins to build yoru grip strength and many of the same muscles that are required for a pullup.
For an assist: A partner can support your back or lift you up by your hips. Also use negatives - use your own strength to lift you up - work the negative down.
For a challenge: Try doing this with a) a plate on your stomach b) one-handed or c) Place you feet on a ball to create instability. Or all of the above.
Progression 2: Pullup with Assist. These are standard pull-ups with an assist up. Work the negative down.
Progression 3: Pullup with Kipping. ("Cheating pullup" - a pull with a 'self-assist' by swinging your hips in an opposite direction from legs. Many people will throw their knees up and as the legs fall down they pull up. Either way - it's using momentum to either move you up or reduce the weight you pull.)
Progression 3: Standard pullup. Pull up until your chin is over the bar. Movement should be controlled. You should be able to stop at the top of the pull and lower your self down (not drop.) When you come to the bottom - you should not be swinging. It's a controlled movement.
Variations: There are many variations. Here are some that we use:
- Clapping pushups: Pull up and clap at the top.
- Switch Grips: Explosive pull - at the top, in one movement, switch into a chin up grip. Lower - explosive pull - switch to a pullup grip.
- Frenchies/Freedoms:
2 All the way up and drop a quarter of the way down and hold, down,
3 All the way up and drop half way down, hold, down,
4 All the way up and drop three quarters down, hold, down.
5 All the way up.
Monday, December 14, 2009
Core Conditioning Winter Cycle
ARG Core's New Home
Hello Core People -
Since I couldn't handle Facebook anymore and popular demand insisted on on-line access to workouts - I'm trying a blog out.
If I can figure out how to post attachments - I should be able to set up the trainings schedules for all.
Cheers,
Since I couldn't handle Facebook anymore and popular demand insisted on on-line access to workouts - I'm trying a blog out.
If I can figure out how to post attachments - I should be able to set up the trainings schedules for all.
Cheers,
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