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Friday, June 26, 2009

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Friday, June 26, 2009

1 mile run

500 M row
40 squats
30 sit ups
20 push ups
10 pull ups

3 minutes rest

DB swings (50#/30#)
As many reps as possible in 10 minutes

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Use steel safely

A barbell can be your best friend if used properly.  For optimal and well rounded fitness your workouts should consist of strength, power and endurance components.  Many people and affiliates shy away from the strength workouts avoiding  beneficial exercises such as the squat, dead lift and clean.  While these exercises are somewhat technically difficult they are worth their weight in gold and time should be taken to learn the proper form.

On our strength days time is taken to properly learn the ins and out of the lifts.  We will not advance a participant to “heavy” sets with “low “reps until they demonstrate proper form, technique and full range of motion with lighter weight.  Then and only then can one gain true strength.  To use a weight that one is unable to support with their core through a full range of motion is likely to result in either no gains or injury.  

Slow down, focus intensely and put your whole being into your heavy lifts.  The rewards are well worth it.

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