Archive for the ‘Uncategorized’ Category

The three exercises you should avoid because you are doing them WRONG

Posted 13 Apr 2012 — by Brandon
Category Uncategorized

Going back into personal training in the commercial gym setting, I can’t help but notice all the bad technique that I view every day.  With the new “tools”/equipment that has entered the fitness world; people take it upon themselves to experiment when they might be reading in their favorite fitness magazine.  I get so frustrated when I see bad technique because coaching is in my blood.  I want to go up to people at the gym and coach them up because they do not know any better.  The exercises that I see the most errors in technique consist of the following:

  1. Kettlebell Swing:  The kettlebell has made its way into your local commercial gym.  From my observations, either people gravitate toward it or they stay away from it.  To be honest, I think everyone should stay away from it.  I think that the kettlebell shouldn’t even exist in the commercial gym because people do not know what to do with it.  However, the human brain is smart enough to figure how things work.

The most common exercise that I see people doing incorrectly is the kettlebell swing.  First off, people associate the movement of the kettlebell swings with a shoulder exercise because it mimics the same movement as a dumbbell frontal raise (or whatever it’s called).  The kettlebell swing is a HIP/backside, glute, hamstring, and I lat (upper back exercise).  If done correctly, the hips should generate acceleration into the swing and the lats/upper back muscles (in addition to gravity) allow the bell to swing back down in between the legs.  So stop using your shoulders and learn how to use your hips.  The kettlebell swing is a great exercise to increase power in the hips and it serves as a great metabolic conditioning (“cardio”) routine.

 

  1. Plyometric box jumps:  I have no idea why people jump on it boxes that are half their size.  There is an old saying in the strength and conditioning world that holds very true for individuals who are performing plyometric.  The saying goes, “You must know how to land before you can jump”.  I see people all the time jumping on to boxes and they do not know how to land.  Discrepancies in landing technique can lead to faulty movement patters and injuries.  Being able to decelerate the body is what makes a true athlete.  Another saying that I’ll throw out is, “It’s not how fast you move, it’s how fast you stop”.

 

The best exercise to practice landings is to begin on top of the box.  You will step off or jump off and land feet shoulder with the part, in an athletic stance (quarter squat), and land as soft as possible by absorbing force of the ground.  Think about landing if you were to catch an egg with your feet.  You want to absorb the egg so that you don’t break it.  It is the same when you land; you want to absorb the force so you don’t break or injury anything important on your body.  Lastly, be smart, don’t go and jump on a box that is three times your size.  I mean what are you trying to prove?

 

  1. Cleans or any Olympic lift:  Olympic lifting is by far the most complex movement in the world of fitness.  There are so many things that are involved with the Olympic lift and it takes years of practice.  I believe that the reason for the reason why people are trying to incorporate Olympic lifts into their workouts is because of the creation of Crossfit.  Crossfit has given the non-athlete/fitness enthusiast to have a reason to perform cleans or any Olympic lift.  The problem is that you cannot learn any Olympic lift by watching YouTube videos of Crossfitters doing the exercise.  Furthermore, you can learn the exercise by seeing the whole movement done in real-time.  There are several drills and progressions you must experience in order to perform the Olympic lifts correctly.

In conclusion, you cannot read your favorite fitness magazine or watch YouTube clips in order to master these exercises.  One must seek a highly trained coach (like myself) in order to receive proper coaching on these movements listed above.  I feel so bad when I see the kettlebell swing, plyometric box jump, and clean or any Olympic lifts done incorrectly.  The gym is a place in which you better yourself both physically and mentally.  Consider the proper technique if you practice the kettlebell swing, plyometric box jump, and clean or Olympic lifts in your exercise routine.

WOW–WOROUT OF THE WEEK

Posted 24 Jun 2011 — by Brandon
Category Uncategorized

The other day I decided to workout at my house. I don’t have a lot of equipment, however, I made use of a broomstick to perform some overhead squats. In addition, I mixed in some burpees to do a Tabata style workout that consisted of 20 seconds of work and 10 seconds of rest. I alternated overhead squats with burpees to successfully complete 8 total rounds. The workout last four minutes and you are allow 60 seconds to recover before you attempt to do it again. The goal is try to do all the reps as fast as possible with proper technique.

1. Broomstick overhead squat (BSOVHS) – 20 seconds

- rest 10 seconds

2. Burpees – 20 seconds

- rest 10 seconds

3. BSOVHS – 20 seconds

- rest 10 seconds

4. Burpees – 20 seonds

- rest 10 seconds

5. BSOVHS – 20 seconds

- rest 10 seconds

6. Burpees

- rest 10 seconds

7. BSOVHS – 20 seconds

- rest 10 seconds

8. Burpees – 20 seconds

1 Minute rest

Repeat 8 more rounds.

SoCal Tough Mudder 2o11

Posted 01 Jun 2011 — by Brandon
Category Uncategorized

I recently participated in the Tough Mudder run/hike that was held in Snow Valley California. The Tough Mudder is an event that was created by British Special Forces to test all around strength, stamina, and mental toughness. Prior to this event, I figured that I needed to increase my cardiovascular endurance through running. I had six weeks to train for it and during that time, I think I ran once. My training consisted of Crossfit type workouts that increased my muscular strength, muscular endurance, and work capacity. To my surprise, I finished the race in three hours. However, I believe that with the proper physical and mental training, the Tough Mudder can be a walk in the park. Here are some tips that may help you in earn your “Orange Headband”.

1. Dress accordingly: They get you wet in the beginning, so wear dry-fit type clothing or even a wet suit. Bring a camelback backpack and store small snacks, you are going to need some food during the race.

2. Hike a lot and go after the big hills.

3. Run stairs or go on a stair mill with a weight vest.

4. Learn to crawl: many people did not know how to crawl properly. They were using all arms and no legs.

5. Incorporate functional movements into your strength program. For instance, exercises such as push-ups, pull-ups, and squats will help you.

Addiction of the Workout

Posted 08 May 2011 — by Brandon
Category Uncategorized

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WOW – Workout of the Week

Posted 12 Apr 2011 — by Brandon
Category Uncategorized

Run 800 meters before each set of
25-20-15-10 of
KB swings (USA) 44lbs
TRX Rows

Air squats
Burpees

WOW

Posted 26 Dec 2010 — by Brandon
Category Uncategorized

5 Rounds for time:

Bottoms up kettlebell (KB) lateral squats 8 each side

KB swings 12

Pull ups 16

Moutain climbs 20 (ten each leg) + 5 burpees.

My time 18:58

This workout really kicked my butt especially the bottoms up lateral KB squat. Not only is a great exercise that is done in the frontal plan but it also puts a great amount of stress on the core. What you want to do is hold the KB chest high so that the KB handle is pointed toward the floor and the bottom of the KB is facing up. It’s great for doing squats and even better for doing lateral squats or transverse lunges.

The Prowler

Posted 29 Apr 2010 — by Brandon
Category Uncategorized

Recently I have been working out with this new piece of equipment called the prowler.  This thing is intense and it is a great way to develop strength and power in your legs.  The prowler is kind of like having your car break down and you have to push it from behind to the nearest gas station.  To get the momentum going you must stay low, lock your arms out, and drive out with your legs.  Pushing the prowler is a great way to work on stride rate to develop linear speed in the initial acceleration phase (drive phase).   In addition, you can also tow the prowler by back peddling.  There are handles in the front that allow you to hold on to if you want to experience the pain of the prowler back peddle.  After doing a couple sprints and back peddles with only 90lbs added to the prowler, my legs were on fire from the massive lactic acid build up.  It was awesome and I can’t wait to do it again.

TRX Suspension Training System is Awesome

Posted 27 Apr 2010 — by Brandon
Category Uncategorized

This piece of equipment is a great investment to your health.  Although I’m not a big fan of stability training, the TRX is a great way to get your core strong while keeping your heart rate high.  In addition, the TRX is adjusted to your body weight and you can regress or progress the intensity of the exercise.  You can do a variety of push ups, rows, squats, and planks when using the TRX.  Checkout the website and watch the videos to decide for yourself.  www.fitnessanywhere.com

 

If the 2010 Superbowl MVP trains with it, then it must be good!

CrossFit: 2010/03/31

Posted 31 Mar 2010 — by Brandon
Category Uncategorized

Timed: 1 rounds of: 15 x Overhead Squat @ 135 lbs
30 x Box Jump @ 24 in
10 x Overhead Squat @ 135 lbs
20 x Box Jump @ 24 in
5 x Overhead Squat @ 135 lbs
10 x Box Jump @ 24 in
Score: 9:14
WOD completed As Rx’d

Some of the Quarterback Drills of this Week

Posted 24 Feb 2010 — by Brandon
Category Uncategorized

GOOD WORK NATE!