21-15-9 For time.
Choose a weight for the Deadlift that will let you keep proper form. This is meant to be a short fast and hard workout. DO NOT let your form suffer. Go as hard as you can without compromising your form. If you have to break up the sets in order maintain form that is okay. Don't go so heavy that you forced to take 20 minutes to do the workout. Aim for 15 minutes or less based on ability.
Thursday, May 12, 2011
Friday, May 6, 2011
DIY Gear.
Working out at home does not mean you have to a bunch of expensive work out equipment.
I made 2 medicine balls for about $20.
2x rubber basket balls (on sale of course.)
1x bag of play sand.
Cut a hole in the basketball use a funnel to add sand weigh the ball on a reliable scale until you reach the desired weight. I have 1x 10lb's and 1x20lb's. Used ABS cement to liberally cover the the hole. These do not bounce, and will eventually require repair but for 30 lbs of med balls in the store you looking at about $100. Take your pick.
A simple Google or Bing search will result in countless methods for making all kinds of workout gear.
I made 2 medicine balls for about $20.
2x rubber basket balls (on sale of course.)
1x bag of play sand.
Cut a hole in the basketball use a funnel to add sand weigh the ball on a reliable scale until you reach the desired weight. I have 1x 10lb's and 1x20lb's. Used ABS cement to liberally cover the the hole. These do not bounce, and will eventually require repair but for 30 lbs of med balls in the store you looking at about $100. Take your pick.
A simple Google or Bing search will result in countless methods for making all kinds of workout gear.
Weighted Pullups
5-5-3-3-1-1
Rest as needed between sets. Pick a weight you can do for 5 reps, for beginners this may be no weight at all, thats fine. Add weight for the subsequent sets. It is okay to fail and miss the last rep BUT DON'T GO DOWN WITHOUT A FIGHT! Weight can be added using a belt designed for it, holding a dumbell in your feet or wearing a weight vest. The all give a slightly different feel and should all be tried at some time but this is not crucial at this time. Don't do negatives.
Rest as needed between sets. Pick a weight you can do for 5 reps, for beginners this may be no weight at all, thats fine. Add weight for the subsequent sets. It is okay to fail and miss the last rep BUT DON'T GO DOWN WITHOUT A FIGHT! Weight can be added using a belt designed for it, holding a dumbell in your feet or wearing a weight vest. The all give a slightly different feel and should all be tried at some time but this is not crucial at this time. Don't do negatives.
Sprints and Pushups
4 Rounds For Time:
400m sprints
25 pushups.
If you haven't already done so begin practicing Deadlifts during your warm up. It can be during the cool down but fatigue is more likely to cause to poor form at this time. Begin with a broom stick, piece of pvc or Barbell. IOf you are new to the deadlift don't start adding weight right away wait till you are comfortable with it.
400m sprints
25 pushups.
If you haven't already done so begin practicing Deadlifts during your warm up. It can be during the cool down but fatigue is more likely to cause to poor form at this time. Begin with a broom stick, piece of pvc or Barbell. IOf you are new to the deadlift don't start adding weight right away wait till you are comfortable with it.
Wednesday, April 20, 2011
Tabata's
Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Squats
Tabata= 4 minutes or 8 rounds of 20 seconds of work and 10 seconds of rest.
Begin incorporating the deadlift in your warmup even if it is with a broom stick or 45lb barbell really concentrate on the form. your lower back should locked throughout.
Tabata Pushups
Tabata Situps
Tabata Squats
Tabata= 4 minutes or 8 rounds of 20 seconds of work and 10 seconds of rest.
Begin incorporating the deadlift in your warmup even if it is with a broom stick or 45lb barbell really concentrate on the form. your lower back should locked throughout.
Saturday, April 16, 2011
The Deadlift
The deadlift gets a lot of bad press as a dangerous exercise. Like everything in the gym if done wrong yes it is dangerous. When done correctly I've lifted 2x my body weight without any pain. One of the cues that helped me the best with this movement was to 'push the knees back'. Your back should remain at the same angle relative to the ground until the barbell or whatever you may be lifting passes the knee. The lift appears easy to execute and safe execution can be learned relatively quickly. I have found however that getting good at take practice. In Mark Rippetoes book: "Starting Strength" He takes no less then 41 pages to cover the deadlift. To quote his book: "The deadlift is a simple movement. The bar is pulled off the floor up the legs with straight arms until the knees, hips, and shoulders are locked out."
Here is a link to the deadlift on the exrx site there is a lot of useful information on this site.
Recently I have been neglegent with my dealifting and have not lifted much at all. Oddly I have low back pain for the time as well. I don't know if the two are connected by anything other then timeframe but it gives pause for thought.
Some tips: Wear pants. (protects the shins)
Use a hook grip (trap the thumb under the fingers around the bar.
MECHANICS FIRST. start with a broom stick or pvc pipe.
Due to differences in flexibility, limb and torso lengths starting positions will look different from one person to the next.
The deadlift is also a universally beneficial lift. It teaches us how to properly lift something off the ground. Whether you are 18 or 81 this works.
Here is a link to the deadlift on the exrx site there is a lot of useful information on this site.
Recently I have been neglegent with my dealifting and have not lifted much at all. Oddly I have low back pain for the time as well. I don't know if the two are connected by anything other then timeframe but it gives pause for thought.
Some tips: Wear pants. (protects the shins)
Use a hook grip (trap the thumb under the fingers around the bar.
MECHANICS FIRST. start with a broom stick or pvc pipe.
Due to differences in flexibility, limb and torso lengths starting positions will look different from one person to the next.
The deadlift is also a universally beneficial lift. It teaches us how to properly lift something off the ground. Whether you are 18 or 81 this works.
Half ANGIE
50 pullups
50 pushups
50 situps
50 squats
Angie is a benchmark WOD it is 100 of each exercise. The idea behind the WOD is to do the movement that requires the greatest generation of power first then move to the next. Often the pushups feel the most difficult because of the amount of effort just expended on the pullups. This can also been done by breaking everything down in sets of pullups, pushups situps and squats to make it faster. When logging times for comparison it is important to note the difference.
50 pushups
50 situps
50 squats
Angie is a benchmark WOD it is 100 of each exercise. The idea behind the WOD is to do the movement that requires the greatest generation of power first then move to the next. Often the pushups feel the most difficult because of the amount of effort just expended on the pullups. This can also been done by breaking everything down in sets of pullups, pushups situps and squats to make it faster. When logging times for comparison it is important to note the difference.
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