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Tag: strength and conditioning

  • Frog Match Problem – Day 3 Of three, Week 7

    Frog Match Problem – Day 3 Of three, Week 7

    I began the most recent of my 12 labors, a 20 mile run every single day for 100 days, on April 10. That is my sixth labor as a part of the 12 Labors Mission, and I do it to lift consciousness about Veteran's Suicide. You possibly can comply with me on my Fb web page with day by day updates.

     

    Each Monday and Wednesday, I’ll publish a brand new circuit, and each Friday, there’s a problem exercise. I need you to be part of my labor by becoming a member of this problem, and collaborating in your individual approach.

     

    The video instruction is straightforward and fast, lower than a minute. The challenges don't take up a lot time. When you use the next tags on social media, you may assist me elevate consciousness for Veteran's Suicide causes: #achievetheimpossible #life360 #livewithnolimits #frogfuelfit. 

     

    Day 3 0f 3, Week 7

    It's problem day once more. Take a look at your self with the next routine over 6 minutes. Each Friday, or third day of this problem, we could have a brand new benchmark exercise so that you can strive.

     

    2 reps per motion Add 2 reps to every motion, every spherical

     

     

  • Day 1/3, Week 2: The Handstand Builder For Ladies

    Day 1/3, Week 2: The Handstand Builder For Ladies

    These exercises are focused at both newbie, intermediate, or superior practioners. Simply modify weights to be able to full all actions with good kind. For the subsequent 12 weeks we are going to experiment with totally different modalities to construct higher physique energy to assist within the growth of the handstand, important for core energy, higher physique energy, and stability.

     

    If you wish to discover Day 1 of this exercise go right here.

     

    There are 3 exercises per week. The variety of units is exterior of the bracket, and the variety of reps indicated inside with an "x" previous. For instance, 5(x5) means 5 units of 5 reps. On the finish of every exercise we are going to find yourself with some yoga talent constructing or flows. These are there to offer each restoration post-workout, and so as to add flexibility and energy for continued progress.

     

    As we go alongside, we are going to add motion movies and construct up a library for future reference. Simply go at your personal tempo. Use these exercises as a means to enhance your personal skills to change and adapt programming to your particular wants.

    Day 1 of three: Week 2

    A1:

     

    3 x Max Handstand maintain in L place on the Wall

     

    A2:

     

    3x 1 Minute of Hole Rocks Alternate between A1 and A2 – no relaxation between efforts

     

     

     

     

    B:

     

    3 Rounds for Time 15 Kettlebell Swings 15 Pull Ups 15 Racked Entrance Squat

     

     

     

    How one can instruction from Craig Marker.

     

    C:

     

    Neck and Shoulder Launch Focus

     

    Yogi' Tip

    This observe is most helpful when the physique remains to be heat and sweaty. Please work by means of 5-10 rounds of solar salutations to heat the physique for these poses.

     

     

    Eagle Arms Pose

    Come right into a seated pose sitting in your heels. If that’s bothersome to you knees, simply sit in a easy cross legged pose. Cross the fitting arm beneath the left and snake the arms up in entrance of your face. Really feel a deep stretch and opening within the higher again and shoulders. Keep right here with this pose for 2-3 minutes and repeat on the other aspect.

     

    Deep Hug Pose

    Sit down in a cross legged pose and stretch the arms out to both aspect of your physique. Take a deep breath and hug the arms into the physique, crossing the fitting arm over the left. Calm down the top and neck by wanting down in direction of the ground. Keep on this posture for 2-3 minutes and repeat on the other aspect. 

     

  • Day 56/360: Wolf Brigade Subversive Health

    Day 56/360: Wolf Brigade Subversive Health

    In case you have tried these exercises earlier than skip this half and go straight to subsequent part with at present's coaching program. if it's your first time seeing this then, right here's the stuff it’s best to take a look at:​

     

    • It began on Wolf Brigade Day 1/360, if you’d like our level of origin.
    • You could find motion movies right here, and right here, they are going to be constantly up to date as we go alongside.
    • And ensure you learn the Requirements and Practices doc first

    Day 56 of 360

    Entrance squat:

     

    3 x 5 @ 75-80% of 2RM 1 x 10 @ (as much as) 60%

     

    Relaxation as wanted between units. If a set requires interruption make as minor a weight adjustment as attainable and proceed uninterrupted. When scheme is listed as “3 x 5″, it all the time refers to “Units” x “Reps”. Reminder: Place and vary of movement all the time govern weight.

     

    Then:

     

    BENCHMARK

     

    “Duende“ 7:48 (Catharsis– “Ardour”)

     

    6 Rocking chair 6 Strict or kipping pull-up (Or 9 leaping pull-up. No butterfly.) 6 Straight bounce

     

    Full as many rounds and partials as attainable in 7:48, and be aware outcomes. Maintain a violent tempo and laser-focus; Benchmark isn’t presupposed to be simple or informal.

     

     

    After which, instantly:

     

    18 Medication ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)

     

    Medication ball stays in-hand however touches the bottom on the finish of every dash.

    And at last, “Time below pressure”:

     

    Max-duration plank maintain (Organized prime of push-up) + 50 V-up

     

    Work to “True” failure (lack of bodily positioning) not “Relative” failure (lack of psychological endurance). If time reaches two minutes, you could cease if desired. If time is below two minutes, do it once more, and accumulate no less than two whole minutes.

  • Day 2/3, Week 2: The Handstand Builder For Ladies

    Day 2/3, Week 2: The Handstand Builder For Ladies

    These exercises are focused at both newbie, intermediate, or superior practioners. Simply regulate weights with the intention to full all actions with good type. For the subsequent 12 weeks we’ll experiment with completely different modalities to construct higher physique power to assist within the improvement of the handstand, important for core power, higher physique power, and steadiness.

     

    If you wish to discover Day 1 of Week 1 of this exercise go right here.

     

    There are 3 exercises per week. The variety of units is outdoors of the bracket, and the variety of reps indicated inside with an "x" previous. For instance, 5(x5) means 5 units of 5 reps. On the finish of every exercise we’ll find yourself with some yoga talent constructing or flows. These are there to supply each restoration post-workout, and so as to add flexibility and power for continued progress.

     

    As we go alongside, we’ll add motion movies and construct up a library for future reference. Simply go at your individual tempo. Use these exercises as a means to enhance your individual skills to switch and adapt programming to your particular wants.

    Day 1 of three: Week 2

    A:

     

    2×5 Turkish Get Ups (on every arm, resting as wanted)

     

    B:

     

    For Time:

     

    50 Field Jumps 50 Leaping Pull Ups 50 KB Swings 50 Strolling Lunges 50 Knees to Elbows

    C:

     

    Pigeon Pose Focus

     

    Centering

    Begin in your again in a cushty place for 3-5 minutes centering your self together with your breath.

    Pigeon Pose
    Begin by extending your left leg again behind you in your mat. Start to heel toe the proper foot over and discover a single legged pigeon pose. Your again left leg ought to prolong straight out of the hip behind you and rotate barely inward. Utilizing your breath inhale and exhale as you drape your physique over the proper leg developing on the inhale and folding over on the exhale. Stick with the primary stage of the pigeon pose for a minimum of 2-3 minutes.

     

     

  • 4 Weeks of Girevoy Sport Training: Do You Have What It Takes?

    4 Weeks of Girevoy Sport Training: Do You Have What It Takes?

    Kettlebell sport, also known as girevoy sport (GS), is a highly challenging power-endurance feat of a cyclical nature. Lifters’ success involves technique, flexibility, strength and power, proper breathing patterns, aerobic capacity, stability, and mental focus.

     

    As opposed to Olympic lifting or powerlifting, GS requires an athlete to lift a sub-maximal load, completing as many repetitions as possible in ten minutes.

     

     

    That's me competing in GS.

     

    History of Girevoy Sport

    The Russians can take credit for developing this unique form of competition, yet weights with handles have been used as early as 8th century BC, when the Greeks began creating their own versions of gymnasiums and were the first to develop organized approaches to weight training and sports, including the use of halteres.

     

    Halteres, from the Greek allomai, means "leap” or “spring.” These metal or stone weights with holes were used for lifting as well as for assisting athletes in the long jump. By holding one in each hand, halteres, weighing between 12 and 35kg, allowed an athlete greater jumping distance.

     

    Greek halteres weighed between 12 and 35kg.

     

    The 3 Traditional Lifts of Girevoy Sport

    Lifters choose the weight and lift they wish to perform at competition, usually months in advance. They then train to show quality reps and fulfill ten minutes in their chosen lift.

     

    Biathlon: Jerk and Snatch

    Ten minutes of jerk is followed by ten minutes of snatch, with a minimum thirty-minute rest between the two lifts. For jerk, men use two bells, while women typically use one, changing sides once. These two ten-minute events are very challenging to perform and prepare for, therefore biathlon is not ideal for beginners.

     

    To do the jerk, the lifter swing cleans the kettlebells to the tack position with the elbows resting on the iliac crests. From the rack, the lifter quickly dips the legs from the knees as in a hinge. There is no change in the position of the arms or bells during this first dip.

     

    "Ten minutes of jerk is followed by ten minutes of snatch, with a minimum thirty-minute rest between the two lifts."

    The next movement, the drive, accelerates the bells off the body with a fast straightening of the legs. The lifter then quickly bends his/her knees so they are under the arm and bell(s) by the time they straighten. The lifter then straightens the legs with the arm still straight and bell(s) fixated. Once this is done, the lifter can let the bell(s) drop back to the rack position.

     

    For the snatch portion of the biathlon, both men and women use one bell, changing sides once. The lifter begins the snatch from the floor with a backward swing, then accelerates it forward and up. Just before the bell reaches the overhead position of fixation, the lifter slips his or her hand into the handle. The bell is then fixated overhead with knees and arm straight. On the downswing, the bell is rotated slightly to reduce its momentum and caught before it passes between the legs.

     

     

    Long Cycle

    This format offers a slower pace than the jerk or snatch due to the double movement of the cycle – one swing clean to rack position, followed by one jerk. The bell is then brought down through the rack to the next swing clean. Men use two bells, while women typically use one, changing sides once.

     

    An example of long cycle from a competition in 2010.

     

    Weights Used in GS Competition

    At certain meets, the weights lifted are determined by the host organization. For example, to win the pro division at international meets, men lift 32kg/72lb and women 24kg/53lb.

     

    Meets in the United States have become very enticing as women can compete with bells as light as 8kg/17.5lb and men with 16kg/35lb. This enables novice lifters to build on their technique and endurance while enjoying the experience of competing and achieving ranks.

     

    Colors Representing GS Weights:

     

    • Pink – 8kg
    • Blue – 12kg
    • Yellow – 16kg
    • Purple – 20kg
    • Green – 24kg
    • Red – 32kg

     

    Can Anyone Compete?

    There are no age restrictions in GS. I’ve seen ages five through 75 on the platform – and it’s a beautiful and inspiring sight! Some meets do require qualification via video submission prior to competition, while others do not.

     

    "There are no age restrictions in GS. I’ve seen ages five through 75 on the platform – and it’s a beautiful and inspiring sight!"

    Regardless of the competition, it is highly advisable that you use a good coach throughout your training and competition process. A coach is necessary to guide you in the many aspects of the sport – breathing patterns, pacing, execution of lifts, hand positions, hand care, specific assistance drills to overcome weaknesses, recovery, mental preparation and much more.

     

    Competing in GS doesn’t mean you have to give up everything else, either. If you enjoy activities like lifting, running, cycling, rowing, or swimming, you can utilize them to further develop the aerobic capacity necessary for GS.

     

     

    Earning Medals and Ranks

    In GS, lifters have the opportunity to win gold, silver, or bronze medals in their weight class, age class, and the overall by putting up the most reps in any of these categories, and using the same weight as other lifters in the same category.

     

    Ranks are awarded when a lifter fulfills a certain number of reps dictated by their weight class. Rank abbreviations are:

     

    • HMS – Honored Master of Sport
    • MSIC – Master of Sport International Class
    • MS – Master of Sport
    • CMS – Candidate for Master of Sport
    • Rank 1, 2, 3

     

    Honored Master of Sport is awarded through the Russian Sport Consulate to only a handful of athletes who have accumulated 150 points through the following prestigious meets:

     

    • Cup of Russia
    • European Cup
    • European Championship
    • World Cups

     

    For example, winning first place in Cup of Russia earns the lifter ten points, but winning first place in European Championship earns 35 points.

     

    Those outside of Russia desiring to earn the title of World Champion should look to compete at either the IGSF or IUKL World Championships. Each organization has its own ranking tables detailing different weight and age categories.

     

    A Sport to Grow Young With

    The incidence of injury in GS is very low when compared to other sports. GS involves standing in one place while moving the weights overhead through the use of the legs, spine, abs, and shoulders. The process of training results in increased lean muscle, fat loss, reduced risk of osteoporosis, aerobic conditioning and endurance, and a balanced muscular system. GS training utilizes three dimensions of the joints, flexibility, muscular symmetry, and joint stability. Since GS is a power endurance sport, it creates bodies that are, in most cases, lean and strong.

     

     

    What Training Entails

    Within a training week, lifters will perform:

     

    • Their competition lifts in various timed sets, with varied weights
    • Assisted drills to improve flexibility, timing, grip strength, and tempo and breathing patterns
    • Full-body resistance training
    • Flexibility training
    • Cardiovascular exercise in the form of running, swimming, biking, rowing, skating, etc. at various intensities

     

    Training sessions are performed an average of four days per week, with each session lasting approximately ninety minutes to two hours in order to build stability, endurance, conditioning and mental focus.

     

    "The process of training results in increased lean muscle, fat loss, reduced risk of osteoporosis, aerobic conditioning and endurance, and a balanced muscular system."

    It is imperative for lifters to have a clock available at all training sessions in order to perform the required reps for each training day. After a couple years of training, lifters will be able to perform the competition pace they’ve trained for without reliance on a clock, but the majority of competitions will still have visible clocks and rep counters for competitors to view while on the platform.

     

    Are You Ready?

    So, are you ready to get started on your GS training adventure? I’ve created a four-week program for you to get a taste of the sport.

     

    When you begin training for GS competition, you and your coach will determine which lift(s) you’ll perform. Typically, lifters begin with long cycle since it is a slower pace than jerk or snatch and because snatch is heavily reliant on grip endurance, which takes time to acquire.

     

    The following program is a sample of one week’s training for each lift in order to practice prior to setting up your personalized competition program. For best results, you’ll need a variety of competition bells available. Cardio and conditioning should follow at least three of the four training days.

     

    Girevoy Sport 4-Week Program: Week One

    Week 1: Accessory Drills

    • Women typically use one bell, men use two
    • Practice with mid-range weight to begin – women 12-16kg, men 20-24kg

     

    Monday

    Set 1

    Rack Walk

     

    Men:

    • 90 sec – 2 min
    • Rest 1 min
    • 3 sets

     

    Women:

    • 1 min per side using single bell
    • Rest 1 min
    • 3 sets

     

    Set 2

    Single Arm Swings

     

     

    • Use “buoyant” knees as bell goes through legs
    • 15-20 per arm
    • Rest 1 min
    • 3 sets

     

    Set 3

    Men: Double Arm Swing Clean

     

     

    • Layer handles and hands right away into rack
    • 12-15 reps
    • Rest 1m
    • 3 sets

     

    Women: Single Arm Swing Clean

    • Shift hip over to catch the arm and bell into rack
    • 10-15 per arm
    • Rest 1m
    • 3 sets

     

    Wednesday

    Set 1

    Men: Double Arm First Dip

     

     

    • Keep arms attached to trunk and hinging at knees
    • 20 reps
    • Rest 1m
    • 3 sets

     

    Women: Single Arm First Dip

    • Keep arms attached to trunk and hinging at knees
    • 20 each side
    • Rest 1m
    • 3 sets

     

    Set 2

    Men: Double Arm Jerk

     

    • Expand upper back and keep arms attached to trunk on first dip. Path of arms and bells is straight up and straight down to rack.
    • 10-12 reps
    • Rest 1 min
    • 2 sets

     

    Women: Single Arm Jerk

    • Rest arm and bell at hip in rack
    • 15 each arm
    • Rest 1 min
    • 2 sets

     

    Thursday

    Set 1

    Snatch

    • Open hand at head height to slip into handle in overhead fixation
    • Catch handle low and follow into backswing
    • Men: 15-20 each arm
    • Rest 1 min
    • 2-3 sets

     

    Women:

    • Open hand at head height to slip into handle in overhead fixation
    • Catch handle low and follow into backswing
    • 12-15 each arm
    • Rest 1m
    • 2-3 sets

     

    Saturday

    Set 1

    Long Cycle 5 Second Holds in Each Position

     

     

    • This drill can be performed for jerk, snatch or long cycle
    • Men: 5 min total time
    • Women: 5 min total time, 2:30 min each arm

     

    Click on the number below that corresponds to the week of training you're in.

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  • The Handstand Builder For Ladies: Day 2/3, Week 3

    The Handstand Builder For Ladies: Day 2/3, Week 3

    These exercises are focused at both newbie, intermediate, or superior practioners. Simply alter weights to be able to full all actions with good type. For the following 12 weeks we are going to experiment with completely different modalities to construct higher physique power to help within the improvement of the handstand, important for core power, higher physique power, and steadiness.

     

    If you wish to discover Day 1 of Week 1 of this exercise go right here.

     

    There are 3 exercises per week. The variety of units is exterior of the bracket, and the variety of reps indicated inside with an "x" previous. For instance, 5(x5) means 5 units of 5 reps. On the finish of every exercise we are going to find yourself with some yoga ability constructing or flows. These are there to offer each restoration post-workout, and so as to add flexibility and power for continued progress.

     

    As we go alongside, we are going to add motion movies and construct up a library for future reference. Simply go at your personal tempo. Use these exercises as a approach to enhance your personal skills to switch and adapt programming to your particular wants.

    Day 2 of three: Week 3

    A:

     

    2×5 Turkish Get Ups (on every arm, resting as wanted)

     

    B:

     

    For Time:

     

    50 Field Jumps 50 Leaping Pull Ups 50 KB Swings 50 Strolling Lunges 50 Knees to Elbows

     

    C:

     

    Deep Twisting Stream

     

    Centering

    Discover a comfy seated pose, closing your eyes, and take 3-5 minutes to heart your self with deep respiratory. 

     

    Seated Twisting Stream

    Come to a easy seated pose and produce the appropriate leg in entrance and the left leg barely behind you. Start to twist to the aspect as you lengthen the arms. Gently transfer backwards and forwards from either side twisting and opening the and backbone and core. Keep right here with this circulate for 5-10 rounds on either side. 

     

     

     

    Standing Twisting Stream

     

    Discover downward canine pose and take 5-10 deep breaths. Focus your consideration on an open mouthed exhale, to launch toxins from the physique. From downward canine step the left leg ahead into crescent pose and twist to open the pose on the left aspect, opening the arm again behind you to go deeper. Keep right here for five deep breaths and transfer again into downward canine pose. Step the appropriate leg into crescent pose and repeat the twisting circulate on the other aspect. Come again to downward canine pose and step into crescent pose with the left leg this time shifting deeper right into a certain twisting pose. Keep within the pose for 5-10 deep breaths and repeat the twist on the other aspect.

     

     

    ***Yogi’s Problem

     

    Transfer by way of the vinyasa 2-4 full rounds of the circulate, listening to your physique and your power stage.

  • Subversive Health: Day 64 of 360

    Subversive Health: Day 64 of 360

    • It began on Subversive Health Day 1/360, the purpose of origin for Wolf Brigade distinctive model of intense health for all comers.
    • You could find motion movies right here, and right here, they are going to be repeatedly up to date as we go alongside.
    • And be sure you learn the Requirements and Practices doc first

     

    Day 64 of 360

    6 rounds of:

     

    6 Dangle energy clear @ (as much as) 70% of energy clear 2RM 12 Mace 360 (Scaled to means in every spherical) 12 Body weight row (As much as) 1 minute relaxation

     

    Deal with place, energy, and execution in all movements- if designated weight breaks place or causes interruption in cling energy clear units, alter weight and proceed. If extra relaxation is required to be able to carry out subsequent set to full means, take it.

     

     

     

     

    Then, 1 Tabata interval (:20 sec. work/ :10 sec. relaxation x 8) of:

     

    Battle rope

     

    If counting throws of the rope turns into unsustainable, visible effort is our measuring stick at this time. Work as onerous as you may all through, and transfer in sturdy, organized positions.

     

    After which, “Time beneath pressure”:

     

    Body weight row maintain (Upside-down plank- use barbell + double overhand grip for maintain)

     

    Work to “True” failure (lack of bodily positioning) not “Relative” failure (lack of psychological endurance). If time reaches two minutes, you could cease if desired. If time is beneath two minutes, do it once more, and accumulate at the very least two complete minutes.

    Dangle energy clear.

  • Subversive Health: Day 191 of 360

    Subversive Health: Day 191 of 360

    • It began on Subversive Health Day 1/360, the purpose of origin for Wolf Brigade distinctive model of intense health for all comers.
    • Yow will discover motion movies right here, and right here, they are going to be constantly up to date as we go alongside.
    • And be sure you learn the Requirements and Practices doc first

    Day 191 of 360

    5 rounds of:

     

    20 Mace entrance pendulum + :20 sec. maintain 10 Underhand body weight row 10 Mace 360/ Kettlebell halo 5 Chin-up 1 minute relaxation

     

    Immediately, we’ll decelerate the mace on the finish of the entrance pendulum reps and maintain it within the “beginning” place for a full :20 sec.- fingers stage with photo voltaic plexus, hips tucked, chest broad, and weight pointed on the floor. Prolong arms as ability stage permits.

     

    Weights on all actions at the moment are self-scaled and challenging- put in what you count on to get out, and regulate by spherical as wanted.

     

    Then:

     

    100 Full-range lunge @ 10lb. W, 15lb. M (use bumper plate)

     

    Relaxation up to :20 sec. in 25-rep intervals if wanted. If full-range lunge mechanics break, or stability turns into unsustainable, regulate to 50 ahead and 50 reverse lunge, interspersing them in 10-rep intervals.

     

     

    Our full-range lunge begins with a ahead lunge and continues right into a reverse lunge with out the foot touching within the center. Step far sufficient ahead and again to keep up 90-degree knee bend on the backside in each instructions. Preserve a secure, upright torso all through.

     

    After which, “Time underneath pressure”:

     

    25 Dowel partial pull-over + 50 Hole rock

     

    Partial pull-over is lively cool-down, and ought to be carried out in organized positions- solely pull dowel over to level of place break, keep a short maintain, and repeat. Objective is opening up the higher physique after a pulling/ rotation day, and enhancing place for subsequent time.

     

    Break throughout hole rock as wanted to keep up integrity of motion; No lazy reps.