Get Psyched for Summer

Make this the summer that the shirt comes off!

All you need is some focus, guts and determination.  Oh...and some wisdom.  Here are a few pearls of wisdom to help you get ready for summer:

Eat Healthy

Eat only fresh fruits and vegetables, lean meats and a little dairy.  No junk food.  No soft drinks.  No booze.  Eat a healthy satisfying breakfast every day. 

Bust Some Iron

Get to the gym and blast out a workout at least 4 times per week.  Be dedicated and tough on yourself.  Go to the gym when you're tired.  Get to the gym when your elbow hurts.  You want it? Pay for it.  Rep by rep.

Plan and Track

If you fail to plan: plan to fail.  Set some butch goals for yourself and establish realistic intermediate goals.  So...if you want to lose 20 pounds by July...break it down into 5 pound increments by set dates.  Weigh and measure yourself.  Reward yourself with a small (non-edible) treat if you think that will help.

See you at the beach!


Hate Me Now - Thank Me Later

Tom

www.facebook.com\FEATTraining

Powerlift Training

The Deadlift

The deadlift is one of the sweetest tests of sheer, raw power.  In this post we'll talk about this lift and how to train for it.

Push or Pull?
Good question.  The answer is: it's both.  Some lifters think of this lift as pressing into the floor.  No matter how you look at it; the deadlift involves a lot of muscles.  Some say that this one lift is an example of one of the most complete exercise lifts you can do.

Grip Choices

You can choose from standard overhand grip or the reverse grip.  Both are pictured above.  Experiment with both grip techniques to see which works best for you.

Stance Choices

Sumo Stance
Sumo stance as pictured above is the less popular option.  Characterized by a wide footing and hands inside the legs.  Try it; you may like it.

Standard Stance

The standard stance pictured above is more popular.  Try both the sumo and the standard stances to see which works best for you.

Supporting Exercises

Box Jumps

Box Jumps develop explosive lower body power.  Do a whole bunch of them and they'll quickly become a cardio workout.  Box jumps develop the glutes and hamstrings.  Also good for general athletic body awareness, balance and proprioception.

Glute Ham Developer

The Glute Ham Developer is a beast.  Even with just bodyweight this is a tough exercise.  If you have one of these rigs at your gym try 3 sets of 8-10 reps of these.  After that gets too easy - try holding a plate to your chest.  If you don't have a Glute Ham Developer, you can try kneeling on a mat while a buddy holds your feet down.

Deadlifts Off the Block

Once every few weeks, throw this twist into your routine.  Deadlift while standing on a stable surface that is 1 to 3 inches off the floor. You are forced to reach farther down for the bar.  Try this at the 50 - 75% max range of your workout.  It helps develop that deep power at the start of your lift.  Go for 2-3 sets of 6-8 reps.

Deadlift

The best way to get strong in the deadlift is...to...deadlift.  Start with a thorough warm-up with 30% of your max lift.  Go for 2 sets of 8-12 reps.  Work on technique.  After you're warmed-up, start slapping on more plates.  Quickly work up to singles.  By the time that you're at 80% max you should be doing single reps.  Keep adding more weight for each successive lift.  Challenge yourself each workout to beat your last maximum level.  Blast out an honest deadlift workout once a week.

"LIFT IS GOOD"


Tom

Hate Me Now - Thank Me Later

www.facebook.com\FEATTraining

Training for Box Lacrosse

Box Lacrosse is the redneck, uncouth cousin of field lacrosse.  Shockingly rough and fast, box lacrosse demands complete fitness from its participants.

Box Lacrosse Players Must Have Great Cardio.

Sprinting up and down the box is demanding on heart and lungs.  A great exercise to add variety to your training is called Mountain Climber.

Mountain Climber is simple and brutal.  Assume the high plank (push-up) position.  Then, drive one knee toward your chest.  Return that foot to its original position as you drive the other knee upward.  You're doing it right you'll feel like a cartoon character spinning his wheels.  Count each time a knee comes up.  Do 30.  Rest for 15 seconds and repeat...a few times.

Box Lacrosse Players Must Have Strong Upper Bodies.

There's a lot of pushing and shoving in box lacrosse.  You need strong chest and arm muscles.  Specifically, pectorals and triceps.  Here's a sweet exercise to develop explosive lacrosse power, the Plyo Push-up:

Plyo Push-up starts out like any other push-up, then it gets wierd.  Instead of just pushing up nice and easy, you shove yourself upward hard enough to launch yourself clear of the floor (except your toes).  Clap your hands once and then catch yourself as you land.  Repeat as many times as you can.

Box Lacrosse Players Must Have Powerful Core Muscles.

There's a lot of twisting and turning in box lacrosse.  When you launch the ball, you gotta get your whole body into it.  This demands strong core muscles.  One of the best core building exercise is the Barbell Pivot:

Grab a barbell.  Plant one end in the hole of a 45 lb plate laying flat on the floor (don't jam the bar into the corner of the gym).  Start with feet wide apart, arms straight.  Hold the end of the bar in front of your face.  Now, twist back and forth from one side to the other.  It looks easy.  Hah!  Try it.  Very, very tough on the whole core, especially obliques.  Do 20.

Good luck this season.  Go Wolfpack!

 



Tom

Hate Me Now - Thank Me Later

www.facebook.com/FEATTraining

Training for Spring Break Starts Now

D - 60 (days)
Good morning.  You have 2 months to get in shape for March Break.

Depending on how much eggnog and chocolate you gobbled at Christmas you may have a lot of work ahead of you.  Start with an honest self-appraisal.  Take your weight and a few measurements (waist, chest, hips).  Write them down.  Do this at the same time every week.

Set A Goal

In two months you should be able to lose about 10 lbs of blubber.  If you're a guy looking to pack on some beef - you could add a couple pounds of pure muscle and chisel-away some belly fat for the semblance of a six pack. 

Visualize the Goal

Nuf Said

Make a Plan

Fail to Plan - Plan to Fail!

You have to start with a battle plan.  Below is a good plan for any man or woman facing the prospect of hitting southern beaches in March with their friends. 

Nutrition

Get this straight-away:  Nutrition is key!  Starting today - cut out junk food and fast food from your diet.  No pop, chips, fries, poutine, etc.  Booze will make you fat.  Beer, vodka or white wine - they will all make you fat.  Discipline yourself for the next two months and it will pay off.  If you have glutton friends who insist on recreational gorging or binge drinking- find new friends.

Below is what you should be eating:

Fruit, vegetables, lean meat (beef, chicken breast, turkey), eggs, grains (oatmeal, brown rice), low-fat dairy (skim milk, kefir).  Eat a big breakfast and have a decent lunch and modest supper.  Drink lots of water.  Avoid sugar and extra salt.  If you must snack - make it a healthy snack that will give your body some nutrients (nuts, seeds, veggies with hummus).

Training
Cardio - when I say cardio, I mean busting your butt for 30 minutes.  By busting your butt, I mean that you should be sucking wind and drenched in sweat.  You can achieve this on a treadmill, or running-trail or spin bike or doing burpees on your kitchen floor.  If you don't have access to fancy workout equipment, unplug your microwave oven, take out the turn-table plate and do 400 overhead squat thrusts with the oven...in a row..or until you can't do any more.  Run, walk, climb stairs.  You must commit to doing this 30 minute cardio routine 6 days a week for the next two months.  Do not negotiate with your inner baby.  This cardio WILL NOT make up for eating candy or drinking shooters...it just won't.

Weights.  To get the toned, fit look that you want in March you need to challenge all your main muscle groups.  Whether you're a woman looking to slim-down or a guy looking to get jacked, here is a decent program that you will do three times a week for the next two months:

Squats

Here are two types.  Squats will work your upper legs (glutes, quads, hamstrings).  These are large muscles that demand a lot of energy (calories...fat...).  The first one is for the fortunate soul who has access to a good gym and has the gumption to walk in.  The other is for the rest:

Barbell Squats

Place the barbell across the meaty portion of your shoulders.  Plant your heels firmly on the floor.  Slowly lower your butt as far as it will comfortably go.  Keep your back straight.  Press straight back up until your knees are locked.  Load that bar with as much iron as you can handle for 10 repetitions.  Take a breather (60 - 90 seconds) and then go again...and again.  3 sets of 10 reps.  Every week - add some weight.

Air Squats

If you can't get to a gym, don't despair - do Air Squats.  Feet slightly wider than shoulder-width apart.  Heels glued to the floor.  Squat down as far as you can go (no, you won't hurt your knees).  Press straight back up.  Do whatever you like with your arms - hold them out front, or on your head or use them to hug the microwave to your chest.  Do a test:  see how many you can do before the room starts to spin.  That will be your number of reps.  Do that many reps 3 times with 1 minute rest in between.

Calf Press
The second leg exercise is for calves.  Calf muscle is full of mitochondria which devours body fat when worked hard.  Let's hit those calves.  Again, two different exercises to choose from:

Standing Calf Press

If you can get to a Standing Calf Press Machine like the one pictured above, set the weight on a level that will permit you to barely be able to do 15 reps.  That's your initial training level.  Do 4 sets of 15 with that weight.  Your calves will burn like mad and you will walk funny for a couple of days.  That's the price to be paid baby!  Think of Daytona.

Improv Calf Press

This is the "no-equipment" calf press.  Find some stairs or some stable object with an edge.  Plant the balls of your feet on the edge.  Drop your heels as far as they will go.  Press your toes down as far as you can.  Repeat...about 30 times.  Take a break for one minute and then repeat three more times. 

Chest Press

Now for the upper body.  If you can get to a gym, you will get on a machine that looks something like this:

Chest Press

Set the weight to a level that will barely allow you to do 12 reps.  That's your training weight.  Do 3 sets of 12 reps.  Aim to jack this up every two weeks.

If you can't get to a gym, this is your fate:

Push Ups

Push-ups troops!  One of the best exercises in the world.  This one, agonising little exercise works so many muscles.  Get on the floor.  Hands close or wide - your call.  Body straight, head up.  Start pressing.  Women HATE push-ups.  Well, Missy - they hate you too!  It doesn't matter, you must do them (unless you have the fancy chest press machine).  Jack these things out like your life depends on it.  See how many you can do in one shot.  Repeat that twice.  So - 3 sets of maximum effort.  If you're not red in the face at the end of this, you're kidding yourself. 

Back

Your lats are one of your largest upper body muscles.  Good lats look great on anybody.  In a gym, there are lots of great lat exercises.  Outside a gym...not so much.  You sorta, gotta find a bar and pull like mad on it.

Pull-Up with Home Pull-Up Bar

If you can't even do one real pull-up...do not despair.  Use a chair to get into the "up" position and then lift your feet and lower yourself as slowly as possible.  Do this until you hate me.  Take a break and then do it again.

If you're blessed by a gym, do lat pulldowns:

Lat Pulldowns

Set the weight at a level that will let you do 10 reps.  That's your training weight.  Pull down to the front.  Do 3 sets.

Shoulders

Shoulders make all the difference in the world.  You can see great shoulders from any angle.

No gym?  Try this at home:

Wall Run

Looks barbaric?  It is.  Walk your feet up the wall and back down 10 times.  Your shoulders will burn.  Too chicken to try the Wall Run?  Then grab the microwave and press that straight overhead 25 times (I'm not kidding).

Lucky enough to have a gym or equipment?  Then Barbell Military Press is for you:

Military Press

Start with the barbell at your collar-bone.  Press it straight up until your elbows lock-out.  Lower slowly to your collar-bone.  Repeat.  Use a moderate weight - one that you can do 12 good reps with.  You will do 3 sets of 12.

Arms

We're going to start with triceps, that sweet muscle group on the back of your upper arm.  If you can get to a gym, I recommend the Skull Crusher, pictured below:

Skull Crusher

You can use a straight barbell as pictured, or a cambered EZ bar.  The model is using a decline bench but a flat bench is fine too.  Grab the bar about 12 inches apart.  Point your elbows to the ceiling and lock them in place.  Lower the weight to your forehead and press straight up.  Do 3 sets of 10 reps.

No gym?  No Problem.  Let me introduce you to bench dips:

Bench Dips

Find a stable surface about knee-high.  Place the heels of your hands on the edge.  Feet planted out front (the farther - the tougher).  Bend at the elbows and lower your butt straight down.  Press back up.  Aim for 3 sets of 12 reps.

Biceps are easy at the gym:

Alternating Dumbbell Curls

Grab a pair of moderate weight dumbbells (not the little rubber 3 lb things).  Try at least the 8 pounders.  Guys - you should shun any dumbbell less than 10 lbs.  Stand up straight.  Feet shoulder width apart.  Start with dumbbells at the sides of your thighs.  Lock your elbows to your sides.  Curl the dumbbells up as tight as you can.  The model in the photo is alternating arms, which is fine too. Do 3 sets of 12.

 

If you have no gym and no weights, you will have to find a heavy object around the house.  Something that you can get a good grip on and lift several times.  Just jack that like you would a dumbbell.

Fat Cat Curls

Core

 

Last but not least is the core.  With two months until Speedo-Time, we're going to focus on abs.  Here are two really good exercises that you can do in the gym or at home:

 

Low Plank

 

Low Plank

 

Get on the floor.  Rest on your elbows like you we're already at the beach tanning your back.  Plant your toes into the floor.  Now lift yourself up so the only contact with the floor is your forearms and your toes.  Hold for one second and then lower slowly to the original resting position.  Repeat...20 times.

 

Bicycle Crunch.

Bicycle Crunch

Lie on your back.  Bring one knee upward and make contact with opposite elbow.  Switch sides.  Keep a steady rhythm.  This works abs and obliques.  Aim for 30 reps.

 

Recap:

 

Cardio - 30 mins of intense cardio Mon - Sat

 

Weights (Mon/Wed/Fri or Tues/Thurs/Sat)

 

Gym Workout

 

Barbell Squats - 3 x 10

Standing Calf Press - 4 x 15

Chest Press - 3 x 12

Lat Pulldowns - 3 x 10

Military Press - 3 x 12

Skull Crusher - 3 x 10

Dumbbell Curl - 3 x 12

Low Plank 1 x 20

Bicycle Crunch 1 x 30

 

Home Workout

 

Air Squats - 3 x max

Improv Calf Press - 4 x 30

Push ups - 3 x max

Pull ups - 2 x max

Wall Run - 1 x10

Bench Dips - 3 x 12

Arm Curls - 3 x 12

Low Plank 1 x 20

Bicycle Crunch 1 x 30

 

 

Tom

 

Hate Me Now - Thank Me Later

 

www.facebook.com\FEATTraining

 

 

 

 

 

 

 

 

Brute Force Sandbag

Its Here!

Successful Order.

I ordered my Brute Force sandbag online and here it is.  I'm writing this post because I think that this product is kind of cool and I like writing about fitness equipment.  Brute Force has not asked me to write this and I hope they don't mind.  This kit cost me about $155 after shipping and handling and duty.

The Contents

What's in the Box?

The shipping box contains the main outer bag.  They sent me the right colour and size.  The kit includes two smaller bags that the sand goes in.  There's a handy sheet of instructions that has some humourous hints.  No - they don't send you sand.  Who wants to pay postage for one of the most plentiful substances on earth?

Buy Some Sand for the Kit

The Assembly Process

Buy some sand.  Don't use the cat-faeces-laden sand in your yard. I got mine in the gardening section of a local home building store.  Paid a bit extra for the fancy stuff.  The bag said "20kg" which is just over 44lbs. 

Filling the Bags

Filling the Bags

Get a helper to hold the bag open for you while you pour in some sand.  One of the interior bags is larger than the other.  I like to think that this is intended by Brute Force.  Either way, it works ok.  I filled each bag about half-full.

Seal the Bags

Sealing

The interior bags have a generous amount of velcro for a nice tight closure.

Both Interior Bags Filled

Interior Bags Filled

Here's both interior bags with 20kgs of sand between the two of them.  I didn't weigh them - I just eyeballed it and it turned-out ok.

Final Step

Inserting the Interior Bags

Stuff the filled interior bags into the outer bag and zip it closed with the zipper.  This was easy with only about 45lbs of sand.  This sack is rated for up to 70lbs of sand.  That might be tough to achieve if you're not good at stuffing huge things into tight spaces.

Final Product

Complete

That whole process took about 10 minutes and I'm happy to say that no instructions were necessary.  The enclosed instructions are full of man wisdom like "don't set the bag on fire - but if you do; send us a video".  It contains no insulting directions like "unzip the zipper".  The exterior bag is loaded with tons of sturdy handles making the bag really practical for different lifts.

Using the Bag

I've used the bag with a couple outdoor fitness clients so far.  I've used it to weigh them down for shuttle-runs and I've laid it on their backs for low plank.  Good results so far, judging from the grimaces of anguish and misery noted.  The shifting nature of the sand forces the user to really engage their core to cope.  Future posts will show the Brute Force sandbag in action with Fitness Excellence Athletic Training clients.

More Brute Force Info

Here's a link to the company's website  www.bruteforcesandbags.com

Tom

Hate Me Now - Thank Me Later