"Getting stronger is a complex issue that involves your nervous system and muscles working together to create as much strength (force) as possible. While genetics, nutrition, and supplementation can all play a role, the development of strength is mainly dependent on your training program."
Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
AB Challenge
10 minute Plank
(side plank, push-up position, single leg plank are all permitted) Rules: Hold the plank position for a total of 10 minutes. Each time you pull out of the plank position (i.e. drop to your knees) you stop the clock. When you continue in the plank position your time continues.
Penalty: Each time you drop out of the plank position you owe yourself 3 burpees. (Example: 5 times you drop to your knees = 15 burpees at the end of 10 minutes)
Watch this video and see if there are any alternatives you have not tried yet. Progression is the key to any skill we try to learn/get better at. If you continuously are stuck at "level 1" at any skill you are trying to learn then you need to figure out what you are not doing right. For example, if you can not do 1 pull-up and you are using the "Gravitron" or any machine to assist you for a pull-up, then stop! There are great ways to get assistance such as having a friend spot you or simply use a pull-up band.
The off-season is the time of year when triathlon experts agree that everyone should head to the weight room. Muscle is eatten away over a season of long, exhaustive aerobic exercise, and winter is the time to build back your muscle mass and increase power for faster biking, more efficient running, and injury prevention.
This thursday the PM class will be moved to 4pm to allow coaches and athelets to be down town at 6pm to take part in the Cystic Fibrosis foundation fundraiers. Please make up the class any time you can during the week.
----------
This is Shane Hamman - he know whats up.
I want you to know about Shane for several reasons, for me one of the most important reasons is that Shane is injury free. Shane is lifting world record weight, Squatting, Snatching, Dead lift, Power Clean, Jerk, etc. and he practices this using nothing more than a broom stick to work on his technique. Proper technique builds more muscle, burns more fat and produces injury free results.
There are many people, such as doctors, trainers, "gym rats" that will advise against certain movements like deep squats or the dead lift. They do this because that is what they were told and so that is what they believe and pass on to you. Unfortunately for everyone this is an uneducated statement. If properly educated on correct form and proper movements you will see that these Olympic lifts are some of the most absolutely perfect movements to use during a workout. And this is why I choose to teach them, with correct form, during my classes.
Now, because of years of muscle imbalance, previous injuries and a sedentary lifestyle, not everyone will be able to achieve the complete range of motion when they begin. However, the ability to work through these setbacks and still achieve a better range of motion will teach the body and retrain the muscles to perform at a greater capacity, increasing a person’s over all functional ability.
