tag:blogger.com,1999:blog-11600168490249737242024-03-13T18:53:14.298-07:00P. NORTH FITNESSPNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-1160016849024973724.post-52408557547598276842018-09-30T15:09:00.000-07:002018-10-02T12:25:04.666-07:00Cutting Edge Mindfulness: Mindfulness Strategies of High Performers<h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTdM_4h9oo6Ttn4WVXeNmzcKgAYiJgkf10LcyvRdeW5iw1gQenv5R-j2KM2L79rLpkGrEGHS9YR6nLrWugu7lxbeLrgoIxckgHcqDy1tuzr969G-5KoSLmdVvnKn-wCg8Gv16VfSj7KFcd/s1600/Mindfulness-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="530" data-original-width="800" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTdM_4h9oo6Ttn4WVXeNmzcKgAYiJgkf10LcyvRdeW5iw1gQenv5R-j2KM2L79rLpkGrEGHS9YR6nLrWugu7lxbeLrgoIxckgHcqDy1tuzr969G-5KoSLmdVvnKn-wCg8Gv16VfSj7KFcd/s320/Mindfulness-1.jpg" width="320" /></a></h2>
<h3>
What is Mindfulness?</h3>
<br />
Most of you have heard of the term
"Mindfulness" in one form another, and from seeing the word alone you
probably have a basic understanding of its meaning. You've also probably
read one of the great many books published yearly on the subject. What
exactly is it? While a full in detail history is not the aim of this
article a brief understanding will be provided. The aim of this post is
not to feature an exhaustive list of full techniques or even a list of
new ones, it is to give you an idea of some of the ways Mindfulness has
been deployed by high performers in different areas in order to inspire
your questioning on the subject.It will also give you idea of some of
the research that has been done, and is still being done in the areas
discussed.<br />
<br />
Mindfulness is an an ancient practise
with roots in Hinduism and Buddhism. It's worth noting however that
there are differences between the path of the development of Mindfulness
in the East and West. As in the East the roots of Mindfulness can be
traced from many Eastern religious traditions the roots of Mindfulness
in the West are more Secular in nature emanating from specific groups or
individuals. While other religions do employ Mindfulness as a practise
in some way the majority of teachings come from the specific writings of
Buddhism and Hinduism.<br />
<br />
From the Hindu perspective
Mindfulness has appeared in many forms in many texts including the
Bhagavad Gita where Mindfulness practises are extensively written about.
There is a full range of discussion from Yoga to Vedic Meditation. In
Buddhism there is a much more heavy emphasis on Mindfulness and less on
sacred writings or beliefs than Hindusim. It's from this area that many
modern Mindfulness techniques derive to the extent that many now believe
most Mindfulness practictioners to be practising a diluted form of
Buddhism. It's Mindfulness known as "Sati" that is the first step to
enlightenment.<br />
<br />
Sati although not specifically the most
accurate meaning is seen as the English translation of the Pali word
Sati which is a more detailed concept than some of the simplistic
definitions employed. It is however the closest Buddhist concept to what
non Buddhists see as Mindfulness. There are two sides to Sati the first
as one of the five mental qualities, and the second as the practise of
Sati itself.Both aspects have key roles in the practise of Meditation.
The five mental qualities are Mindfulness(Sati), Wisdom, Energy,
Concentration, and Faith. In this context Sati in Buddhism in linked to
remembering, and it is more a holding an "Awareness" of something in the
Mind.<br />
<br />
When we look at the practise of Sati we see that
it brings together all other mental qualities in combination with
specific mental qualities. As described here from Buddhist Scripture one
example defines Mindfulness as:<br />
<br />
"What, friends, is right mindfulness? Here a monk abides
contemplating the body as body, ardent, fully aware and mindful, having
put away covetousness and grief for the world<b>.</b> He
abides contemplating feelings as feelings, ardent, fully aware and
mindful, having put away covetousness and grief for the world. He abides
contemplating mind states as mind states, ardent fully aware and
mindful, having put away covetousness and grief for the world. He abides
contemplating mind-objects as mind-objects, ardent, fully aware and
mindful, having put away covetousness and grief for the world."<br />
<br />
The
Extract above illustrates clearly the bringing together of four areas
Body, Feeling, Mind-States, and Mind Objects. Another example defines
this as:<br />
<br />
“Mindfully one abandons wrong view, mindfully one enters upon and abides in right view: this is one’s right <i>sati</i>.”<br />
<br />
Which
ever definition is chosen what is clear to see are the two themes of
abandoning what no longer serves, and developing a very high level
awareness. This allows for the development of the state of existing but
not clinging to life. An essential quality Buddhists of all sects
especially Zen Buddhists must develop on the path to Enlightenment. It's
these teachings that have become the basis for many of the practises of
Mindfulness we have today.<br />
<br />
Yoga is linked so much to
Mindfulness that some forms of Yoga are not classed as Yoga but actually
as Mindfulness practises in themselves. This has even been demonstrated
on a Clinical level in modern Mindfulness interventions as (Gaiswinkler
& Unterrainer, 2016) point out below:<span style="color: #333333;"> </span><br />
<br />
"researchers found that people who
are heavily involved with a yoga practise had higher levels of
mindfulness than people who were only slightly involved with yoga or who
were not involved in a yoga practis."<br />
<br />
It's clear the
value of Yoga practise as a form of Mindfulness practise is without
doubt, and a there is an increasing level of research appearing in many
Journals such as British Medical Journal who have featured Studies on
the impact of Yoga Mindfulness practise to a full range of areas from
Heart Decease to Stress Management in Surgeons. However the biggest
influence on Mindfulness as a clinical intervention came from Jon
Kabat-Zinn who deserves write up all by himself a founding father of
modern Mindfulness.<br />
<br />
<h3>
Dr Jon Kabat-Zinn, MSBR and the founding of Modern Mindfulness</h3>
Dr
Jon Kabat-Zinn is an American Professor Emeritus Of Medicine with
specialism in Molecular Biology. During his studies at MIT he attended a
lecture by <a href="https://www.rzc.org/about/who-we-are/roshi-philip-kapleau/" target="_blank">Roshi Philip Kapleau </a>which
sparked him to look further into the subject of Zen Mindfulness. From
this first inspiration came the hunger to study under more teachers in
the area of Mindfulness from <a href="https://plumvillage.org/about/thich-nhat-hanh/" target="_blank">Thich Nhat Hanh</a> and Korean Zen Master Seungsahn who was known as one of the finest Zen teachers as can be seen in this example of <a href="https://www.lionsroar.com/you-already-understand/" target="_blank">penetrating spirit and transmition to his students.</a>It's these studies and his time at <a href="https://www.dharma.org/" target="_blank">the Insight Meditation Society</a>
that lead to his creation of the Stress Reduction Clinic where taught
what came to be known as Mindfulness Based Stress Reduction.<br />
<br />
His
aim was to completely remove Mindfulness from its religious and
Spiritual basis to allow a completely evidence based scientific practise
to develop. In doing so he founded <a href="https://www.umassmed.edu/cfm/" target="_blank">the Center for Mindfulness in Medicne, Health Care, and Society</a>
in Massachusetts. His eight week course provides an evidence based
combination of Meditation and Hatha Yoga as a clinical intervention for
many different Conditions. The course is designed to help the patient
cope with Conditions ranging from Stress, Illness , and Pain right
through Eating using what he calls "Moment to Moment" Awareness. He has
published a number of books with his first book <a href="https://www.amazon.co.uk/Full-Catastrophe-Living-Mindfulness-Meditation/dp/0385303122" target="_blank">Full Catastrophe Living</a>
being a classic in field of Mindfulness-Based Intervention(MBI's). He
has worked extensively around the World with many MSBR clinics being
opened in many different Countries. The US Military as we shall see even
has its own MSBR programs. It is his work work that forms the basis for
the techniques we will look at next in many of our high performers.<br />
<br />
<h3>
Case Study 1: United States Special Forces MFBRT</h3>
One
of the best examples of high performers in the Military domain adopting
MBI's is the United States Special Forces under what has been aptly
named by West Point Military Academy as the "Jedi Warrior Program" or
fully the Mind Fitness Based Resilience Training Program(MFBRT). In 1982
the United States Army commissioned several experts as part of a top
secret project to develop a 6 Month long MBI program based on, and
inspired by similar research by the Chinese and Russian Military at the
same time period. This program was originally designed for Tier 1
Special Forces Operators to support their ability to deal with high
intensity and high stress combat situations. With a design brief to <b>"reduce and control the Conflict on the inside of the soldier in order to overcome the conflict on the outside of the Soldier"</b>. The techniques had to work with Operators who performed in <b>"conditions of high distress where a failure could lead to the next world war". </b>The primary question they set out to answer was:<br />
<br />
<b> </b><br />
<b> </b><b><b>“If you had the opportunity to work intensively for six months
with men who were in a position to start or stop the next world war,
what would you do and what would be most essential to teach them?”</b></b><br />
<br />
The
end result was an intense 6 month program which was designed to focus
on improvement within both the OODA and VUCA Models employed on the
modern battlefield. This program featured elements such the one month
long Aikido and Mindfulness Retreat known as "The Encampment<b>"</b>
which features a high intensity combination of Aikido based Combatives
and Mindfulness training designed to significantly increase performance
through increasing the inner strengths of the Operator to the point
where they were able to push through their own mental barriers, but what
exactly were the kind of techniques used in this program?<br />
<br />
<h4>
Technique 1:The Gut Check</h4>
This
is less of a technique and more of series of Drills known officially as
"Inoculation Drills". Initially this was an exercise at the end of the
Encampment which aimed to put Operators under an number of Pressure
based situations which featured certain constrictions at the same time
after executing a Parachute Jump at night. Operators were told to solve a
number of problems against Time Limitations which forced them to think
correctly under extreme Stress. You can use this technique in your own
training to do exactly the same. Pressure situations which force you to
adapt constantly while remaining Constantly while remaining calm under
conditions of increasing Fatigue. It can be done with something as
simple as a technique based Fitness Circuit or a full on Group Combat
Situation. <br />
<br />
<b></b><b><b></b></b>
<br />
<h4>
Technique 2: The Pain Inventory</h4>
<h4>
<b></b><b><b></b></b></h4>
Nicknames
the Pain Inventory by some imaginative Special Forces Instructors the
technique can be used on any form of Discomfort is more accurately in as
an MBI know as Mindfulness of Physical Discomfort. This involves
following an internal management strategy known as Interoception to
prepare the Mind to maintain the Homeostasis of the Body in order to
perform in times of Stress. Once of these techniques if the "Pain
Inventory". Which works on the following sequence of:<br />
<br />
<b></b><b><b></b></b>
1-Prepare<br />
2-Acknowledge the Moment<br />
3-Identify,refocus and reaffirm step 2<br />
4-Compartmentalise<br />
<br />
<br />
<b></b><b><b></b></b>
The
Sequence is performed as follows in a combination with well regulated
Breath Control you would employ the following dialogue internally
towards your activity:<br />
<br />
To illustrate this principle we will use a simple example of someone doing 50 Press Ups.<br />
<b>A:Mentally Acknowledge you're about to face a challenging situation.</b>"I
am aware of what I face, I'm prepared I have trained for this, I
remember my training this will be easy, I can do this because I know I
have done it many times before"<br />
<br />
<b>B: Mentally Acknowledge the feelings of Discomfort are temporary in this moment</b> "I know this will not last and it will end so I know I can and will keep going"<br />
<br />
<b>C :Identify the Pain</b>
"Right now I am feeling discomfort in x,y or z location and I know it
is nearly over(reaffirming step 2 that it is a momentary situation" then
refocus on the task.<br />
<br />
<b>D:Compartmentalise by breaking the task into the smallest possible unit</b>
and focusing on technical elements meaning you're not doing 50 Press
Ups but in that moment 1 Press Up. To do this use the Right Now
Statement as follows "Right now I am doing 1 Press Up" work through the
reps. This will help you tolerate or completely breakdown the pain.<br />
<br />
<h4>
Technique 3: SLLS Sniper Refocus Technique </h4>
This
is technique developed for Snipers who face a very specific task within
the Military, and they need a have a need for Skill set of their own.
Snipers are required to operate in situations which subject them to
prolonged periods intense Stress and Fatigue while carrying heavy
equipment. T<br />
he purpose of this drill is to prevent you reacting to external stimuli. The sequence is in the following steps:<br />
<br />
1-<b>STOP </b>what you're doing.<br />
2-<b>LOOK </b>around at your surroundings note what you see and then let it go.<br />
3-<b>LISTEN</b> to the Sounds in your surroundings, note what you hear and let it go.<br />
4-<b>SMELL </b>the Smells of your surroundings note what you smell and then let it go.<br />
<br />
The
purpose of this technique is to note and let go without any reaction or
judgement of your surroundings. During training you will taught to use
this technique at regular intervals to center yourself and break the
natural habit of ups/downs in negative thought patterns that occur
during a normal day.<br />
<br />
<h4>
Technique 4:Active Meditation </h4>
We
are all familiar with "Passive" Meditation, but the real value of
Meditation comes when we can Meditate in the Chaos under Pressure. The
purpose of this technique is to teach you endure fear. It is a very
simple practise that revolves around having your own Mantra which you
repeat during Chaotic times. This changes your focus by directing the
focus inward. The aim unlike passive techniques is not to remove the
Chaos, but to become focused during it. To make this technique as
powerful as possible use an " I am" Mantra for full effect. One example
of a Mantra you can use is:<br />
<br />
<b>I am Unstoppable, I am Unbreakable, I am Focused, I am Determined</b><br />
<br />
<h4>
Technique 5: The 4 Pillars of Individual Mindfulness</h4>
One of the key indicators of the mentally resilient Operator was the presence of what was known as the <b>4 Pillars of Individual Mindfulness</b>.
These were key Qualities which enabled the Operator to most handle the
demands of the chosen profession. Individual Mindfulness was defined by
Instructors in this program as "A flexible state of mind in which the
Operator is actively engaged in the Present Moment, noticing new
situations and sensitive to context". The 4 Pillars of Mindfulness were
designed to actively protect against the Stress's of deployment
situations, increase comfort with uncertainty and increase focus. The 4
Pillars form the "Individual" component of the <b>Mindfulness in Action </b>programs which also include group Mindfulness Strategies. So what are the 4 Pillars and how do you use them?<br />
<br />
<b>Pillar 1:Have full Awareness the Details of your situation</b><br />
You
should be Mindful and Aware of the details in your Environment. You
should be able to under pressure discriminate between the most important
details.<br />
<br />
<b>Pillar 2: Actively Engage in the Present Moment</b><br />
Use "Right Now" thinking to remain focused on what you're doing in the present right in front of you.<br />
<br />
<b>Pillar 3:Maintain a Flexible and Open State of Mind</b><br />
Acknowledge that there are many ways to achieve an aim and be open to all of them as the Moment Changes.<br />
<br />
<b>Pillar 4: Acknowledge there are Multiple Possibilities</b><br />
The
only thing that is certain about the plan is that it will change. If
you acknowledge that, and then expect it you will find find it becoming a
Strength when you deal with uncertainty.<br />
<b> </b><br />
<h3>
Case Study 2:NASA, Mindfulion Leadership, Gravity Science and the "Space Stupids"</h3>
NASA
as with other Space programs around have to cope with a unique set
demands which have a an impact like other on the human mind and body.
Supporting an Astronaut in Space demands support so specific and
effective that it cannot fail. It is for this reason NASA has turned to
MBI as another tool in mentally dealing with the demands of working in
Space Environment. The name now famously given to the collection of
demands and stresses faced by the Astronaut in Space is the "Space
Stupids". Indeed Problems posed to Astronauts while in Space leave no
margin for error with the result of a failure being death to the
Astronaut.<br />
<br />
NASA has vowed never to lose an Astronaut, and
this means they can employ only the most effective evidence based
tools. Another problem posed is the limited size of the subjects
available for sampling, this means many of the techniques devised are
still studied mostly in Earth environments all be it with an attempt to
add as many unique Stress's as possible. All in all this leaves NASA
always facing the unknown of the ultimate pressure test in Space. As the
famous saying goes the first casualty is always the plan. For a full
history of Psychological research in Space you can read <a href="https://www.nasa.gov/pdf/607107main_PsychologySpaceExploration-ebook.pdf" target="_blank">The Psychology of Space Exploration</a>
which outlines the History, Challenges and current Solutions to Space
problems. At various points in History NASA has investigated and refined
a number of techniques through research to integrate into its many many
in depth training Modules. It is not the objective here to provide a
complete overview of Research and Techniques that can be a subject for
another time. I will providing techniques designed by key experts at
different times to illustrate how MBI's are being employed for Astronaut
support. Use these techniques to ensure you don't get your own "Space
Stupids".<br />
<br />
<h4>
<b>Technique 1:Kranz and Mindful Leadership</b></h4>
<br />
NASA
recognised that failure did indeed exist in the form of Catastrophic
events which cause the loss an Astronaut from which there is no return.
It is this failure that NASA states will never be an option. One of the
most famous incidents in the history of NASA is the Apollo 13 Mission
which is one the best examples of Leadership and Problem Solving under
pressure. it is also where this technique came from as under the Gene
Kranz they did indeed avoid failure. A study of the life and lessons of
Kranz is one of the best of Leadership in general. It is from him we
discuss our first technique which is aimed controlling our initial fear
reaction. <b>There is a crucial split second moment in the resolution of
any Crisis that determines how that Crisis will unfold, and that point
is in itself the exact moment we accept that we do in fact have a Crisis
to deal with. It is what you or team do in the moment of this
acceptance, and the time after it that will determine the ultimate
outcome. </b>One of the areas MBI's have shown the most clinical promise
is at the moment of controlling the Fear reaction by allowing for more
effective Heart rate control combined with reduction in the emotional
impact of an immediately negative situation by changing perception
quickly. Is is also one of the finest examples of MBI on a leadership
level.<br />
<br />
The aim of this technique is to
put on a stop on any Catastrophic thinking or reactions which can be
natural once a problem is accepted. It is crucial that negative Emotions
are kept in check, and that you are mindful that even in a problem
situation you're starting from a position of "good" as no situation is
completely bad. You can apply this situation to yourself as an
individual or as team, and this links in to basic awareness which was
mentioned as part of the earlier definitions of Mindfulness.<br />
<br />
<b>Step 1: Slow down and Stabilize(Mindful Reframe)</b><br />
<br />
The
key here was to direct the attentions toward what was good about the
situation already, and you can by asking the a simple question"what have
we got that's good?" or "what have we got that's working for us right
now?" or "what is good about my problem?". In order to respond
effectively to the Crisis be mindful of what you already have in your
favour at the time. Kranz was known for telling his team to "keep their
cool" often. He wanted his team to avoid the panic moments and distorted
thinking that can come with crisis.<br />
<br />
<b>Step 2</b>: <b>Focus on the problems you can solve(Mindful Tools Inventory)</b><br />
<br />
The
aim is not to focus on solving all of the problems because you can't do
that. The aim is to take become Mindful of what you personally can
solve then start with that. If you have a group you get in whoever you
need to solve what you can't. Take the pressure off yourself to solve
every problem ask yourself "What can I do right now?"<br />
<br />
<b>Step 3:Work the problem(Mindful Self Direction of Attention)</b><br />
<br />
This
is the step where you focus on what you can control. It's a direct
focus on the actions you would be taking toward the end solution. If it
does not contribute to your end solution you don't work it. In the case
of Apollo 13 crew Kranz and his team had the task of working the problem
with exactly the same tools the Astronauts had. Why did he do that? he
was Mindful that any solution which involves tools the Astronauts had no
access to was not a solution at all. It was through this Mindfulness of
the situation that his team worked the problems most directly facing
the Astronauts. Build on what you know, and building on what you can do.
This strategy is the same in any problem your or your team face.<b> </b><br />
<br />
<h4>
Technique 2:Gravity Science or how to Sleep in Space</h4>
When
the price of failure is so high you can't afford to have a bad night
Sleep. One of the biggest challenges faced by NASA Astronauts was to
have a an effective Sleeping pattern in conditions of Zero Gravity. In
order to achieve good sleep patterns NASA had to remove medications
which carry their own set of unique complications and focus on non
medicated Psychological program, which by design has the main focus of
removing the blocks to a good night Sleep. Every Astronaut has a
tailored program designed by the <a href="https://www.nasa.gov/exploration/humanresearch/elements/research_info_element-bhp.html" target="_blank">Behavioural Health and Performance Team</a>.
The challenge facing Astronauts is to be able to sleep outside of the
normal 24 hour cycle which is normal for sleeping patterns on Earth. The
ISS orbits the Earth every 92 minutes and Astronauts face 16
Sunsets/Sunrises per day. This is a problem known as "Circadian
Misalignment" it occurs on both prolonged and short term Space flights.
NASA Psychiatrists have devised several programs through MBI's which
help to naturalise sleeping patterns and you can use them yourself:<br />
<br />
<b>1-Mindful Time Management(Awareness and Intention)</b><br />
<br />
One
of the first techniques is to block out Sleep and Awake time. This may
seem obvious, but is maybe the rest of the solution which isn't.
Astronauts are required to carry out a non judgemental inventory of
themselves around these times. The aim here is through awareness the
Astronaut will be able to firstly remove the negative blocks and second
direct intention towards sleep. You train the Brain to become habituated
to periods of Sleep to the point were Astronauts will set
individualised Alarms to notify them it is now time to begin the
"Pre-sleep Routine".Once the Brain has designated a period of time as
Sleeping time this is not disturbed. Astronauts are also directed to do
the opposites. They are required to take an inventory of themselves in
the hours directly after waking. Support is then developed in part
around these evaluations. The challenge here is that this is all on the
Astronaut as once they're on flight this training cannot be done, it is
down to the Astronaut to deploy his or her training. However in
collecting this Data for processing in more in depth fashion Astronauts
wear an Actiwatch Spectrum System which ensures Astronauts are hitting
targets for healthy Sleep duration. Astronauts are required to undergo
the Reaction Sleep Test which is a 5 Minute test designed to access the
Astronauts level of Circadian disruption. Key data from this test allows
mission control to evaluate the effectiveness of Sleep management
programs aboard the ISS.<br />
<br />
<b>2-Mindful Breathing </b><br />
<br />
One of the key areas investigated by <a href="https://www.nasa.gov/goddard" target="_blank">Goddard Space Flight Center</a>
is the effect of prolonged Stress in Space. NASA have set the 1YM(one
year mission) to investigate the effect of prolonged exposure to Space.
Investigations at the Goddard Space Flight Center have focused on
techniques ranging from Neuromapping to basic Journal Writing. One
standout area which was noted was the impact of prolonged Stress on
Sleep duration and quality. As a result Astronauts were taught Mindful
Breathing to manage Stress effectively. As with other methods the aim is
have these strategies become Habit. One of the most simple Breathing
routines investigated by the Goddard Space Flight Center is 4 count
Breathing(or Tactical Breathing in Special Forces Terms). Astronauts are
taught to use this method of Breathing for 5 minute time periods 4
times minimum per day. The reasoning is simple to interrupt regularly
any Stress patterns before they develop. Instead of deploying this as a
stress reduction technique the aim is in not allowing those thoughts to
develop in the first place. Its a simple technique as follows first
breath in for a count of 4 Seconds, hold the breath for 4 Seconds and
then breath out for 4 Seconds.<br />
<br />
<b></b><b><b></b></b>
<br />
<h4>
Technique 3:Mindful Moves, LIPA and MAT</h4>
One
of the key figures in increasing the effective of MBI's within the
Astronaut training programs is Dr Joan Vernikos former Director of <a href="https://www.nasa.gov/audience/foreducators/spacelife/home/index.html" target="_blank">Nasa Life Sciences Division</a> and Pioneer in developing new insights within the field of Inactivity Physiology. She has develop what is now know known as <a href="http://www.mindfulat.com/" target="_blank">Mindful Alexander Technique</a>
as a form of MBI. Mindful Alexander Technique is an evidence based
clinical intervention method designed to help treat a number of
conditions through combinations of Mindfulness, Alexander Techniques and
Gravity Science. It is this program that is taught to Astronauts to
help manage the Stress of training on Earth and in Space. Here is how
you can use the same principles to develop your own MAT Stress
Management Techniques:<br />
<br />
<b>Apply LIPA with Mindful Breathing</b><br />
<br />
Low
intensity physical activity can be combined with Mindful Breathing in
many ways. One of the best is to use your Mindful Breathing periods as
periods of Mindful Walking. Another method used by Astronauts is what is
called "Mindful Moves". You can do that by choosing one Yoga movement
which you can do at regular intervals through your day. You can even
choose one or two, but you must elevate your Pulse gently with low level
of activity. Astronauts perform 30 minutes Yoga flows per day as part
of daily training. NASA has deemed the MAT technique so important that
they now attach a Yoga Specialist to every training team. One Scientist
who became famous for is Yoga practise at NASA is <a href="https://www.yogajournal.com/teach/qa-yogi-rocket-scientist-scott-lewicki" target="_blank">Scott Lewiki</a> who describes the impact Yoga had on him as an outlet for the demands of is daily work.<br />
<br />
<h4>
<b>Technique 4:Space Sounds and Meditation</b></h4>
In 1989 NASA approached <a href="https://www.soundstrue.com/store/jeffrey-thompson-5379.html" target="_blank">Dr Jeffrey Thompson</a>
with a rather unique project proposal. Dr Thompson is an expert in
Acoustic pacing frequencies within Music as they relate to clinical
interventions in a number of areas. When NASA approached Dr Thompson
with a view to establishing the possible application of Space Sounds.
They gave Dr Thompson complete access to the recordings archive of
Voyager 1 and 2. What he came up with were a number of Guided
Meditations which you still listen to as part of your own Mindfulness
training. The end result was a series of recordings which is used in 20
minute daily Meditation Sessions. You can still use the complete <a href="https://www.youtube.com/watch?v=Vjz9m1TkQ_A" target="_blank">Symphonies of the Planets</a> for your own Meditation.<br />
<br />
As
I said at the start of this post the intention was not to provide any
new idea, but to give you yourself as a reader some of your own while
sign posting you to areas of ongoing research. For more information on
techniques, references or any specific questions you can contact me via
the site.<br />
<br />
<br />
<i></i><br />
<br />
<br />
<br />PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-4132356387269516252018-01-27T07:04:00.000-08:002019-02-19T16:36:27.763-08:00Food Combining:Fact,Fiction and Success Stories Part 1<div class="separator" style="clear: both; text-align: center;">
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<br />
<h4>
Food Combining:Fact, Fiction and Success Stories Part 1</h4>
In this
Series of Articles I'm going to talk about a Nutritional Optimisation
Strategy known as Food Combining. The basic idea of this method of
optimising our eating is designed at reducing Toxins in the Body through
the correct combinations of Food, and improving our digestion in line
with evolutionary eating strategies. The Aim of Part 1 is to look
briefly at the origins of this method.In Part 2 I will then go on to
explain some of the Myths of the Diet as it necessary to clear up some
of the negative Perceptions, and also Wrong Science. I will also expand
on what this Method is and how it can benefit you. In Part 3 I will
explain how this method of eating relates to sport and other specific
Conditions. Some have dismissed the Diet while others such as the Gracie
Family have turned this Diet into a way of Life with <a href="http://graciediet.com/diet-book/" target="_blank">The Gracie Diet and Product Range.</a>
Other Athletes such as Explorer Sir Ranulph Fiennes have credited this
way of eating with increased quality of Life and performance. Indeed the
Gracie Website itself lists many success stories of its own. It's for
this reason I'll be giving it further examination here.<br />
<br />
<h4>
Ayurvedic Diet:Early Food Combining</h4>
One Example of early Food
Combining is the Ayurvedic Diet. This was invented thousands of Years
ago in India. The Great Rishis or Seers of Life set out to organise the
basics of Life,and to lay out the deepest truths of Human Physiology and
Nutrition. These tests formed part of the larger <a href="http://www.healthandhealingny.org/tradition_healing/ayurveda-history.html" target="_blank">Veda of Knowledge</a>.
This one of the oldest Bodies of Knowledge in existence and has been
translated into Chinese which massively influenced Buddhist Philosophy.
This also had a big Impact on Western Medicine. <br />
<br />
This
Diet involves eating specific Combinations and types of Food for your
Personality type or Dosha. There are are three Personality types which
make up this Diet:Vita,Pitta and Kapha. In order to find your Dosha
you're required to take <a href="https://www.theayurvedaexperience.com/dosha-quiz/" target="_blank">a Dosha Test for your Personality Type.</a>
The one advantage here is this removes all of the trial and error which
can come with trying one of the many thousands of Diets which exist
today. The Aim here is to enable you to consume the specific Food
Combinations that benefit you on a Holistic level Mentally, Physically
and Spiritually.<br />
<br />
<i>Food Combining in the Ayurvedic Diet</i><br />
<br />
In
this approach the focus of Food Combining is Holistic in this the aim
not only to aid Digestion of food, but also to support the correct
function of all Physical,Mental and Spiritual components of the
Personality type you fall into. Even with this idea in Indian Culture
this is still considered to be "Medicine". The Theory being that Foods
when Combines produced a wider Chemical Effect than if they were
Digested on their own. Poor Combinations of Food produce Toxins, and
when eaten over time can lead to gradual creation of Conditions such as
Diabetes and many more. Yet when eaten separately, and with the correct
Combination of Foods Toxins are not produced, Digestion is improved and
more Vitamins/Minerals can be absorbed. Their are even Food Combinations
which can remove and/or decrease the effect of Toxins already present
thus preventing our Body losing Nutrients.<br />
<br />
One example of
such proper Combining in this System is Milk with various Fruits. Milk
is laxative and should not be Combined with Diuretics such as Water
Melon. Milk it is argued should also not be Combined with Banana as this
leads to Sinus, Mucus and Congestion like Symptoms This is why this
Diet suggests any one new to Food Combining should detox by eating Fruit
on it's own as most don't Combine well with other Foods. It's from
these incorrect Combinations that"Cell Confusion" is created thus
leading to Disease.<br />
<br />
Another aspect of Food Combing is
Neutralisation, for example Honey and Butter eaten in say a Dessert at a
Ratio of 1:1 is seen as Toxic but is you double the amount of Butter
this will Neutralise the Toxicity of the Combination. Spices and Herbs
are also added a lot in this Diet to affect the behaviour of the
Combination for example adding Black Pepper to increase absorption of
Nutrients thus increasing the effectiveness of a given Food Combination.
Some Food Combinations are seen as Antidotes to Bodily Toxins for
example Cardamom to Coffee to regulate the negative Effects of having a
high dose of Stimulant Caffeine. While adding Black Pepper and Butter to
Potatoes can alleviate Gas and Bloating. Turmeric absorption can also
be enhanced by adding Ginger, Black Pepper and other Spices thus
increasing the effect of this already potent substance.<br />
<br />
Other
Food Combinations act as aids for increasing the potency of other Food
Combinations. Ginger and Rock Salt combined and eaten before each Meal
produce a positive effect on Digestion and Water retention for
Hydration. Yogurt, Ginger and Cumin after each Meal with enhance
Digestion.There is also the example of "Anxiety Tea" Green Tea, Sugar
and Cardamom is an effective Neutraliser and remover of Symptoms of
Anxiety or Panic Attacks.<br />
<br />
As you can see from these
examples Food Combining can be as complicated and in depth as you want
to make it. As you can probably see when we talk on the level of
Combining Spices and Herbs we are moving to the level of Food Chemistry,
as that is what it is, because Foods are concentrations of Chemical
Substances mixed together. As many Chef has said before "Cooking is
Chemistry". Modern Science has supported the use of Certain Combinations
of Spices and Herbs, and it therefor correct that we should not
discount fully any possible positive effects of Food Combining. Instead
we should examine this fully in order to draw the correct Conclusions.
In the next parts of this Examination I will be talking more about where
Science does support the use of Food Combining.<br />
<br />
<br />
<h4>
Dr William Hay(1866-1940):The Father of Modern Food Combining</h4>
Some
variation of the Food Combining method had been in use since Ancient
times as we have discussed above. These habits had probably arisen due
to Cultural Traditions of the time, or Traditions particular to a
Region.<br />
<br />
The most famous Example of Modern Food Combining
is what has been termed "The Hay Diet". This Diet has lead to many
others such as the "Beverly Hills Diet" and the "Kensington Diet", it
was Dr Hay the is credited with the creation of Modern variations of the
method. Food Combining as Dr Hay presented it was the first step to
preventing Disease, but in many cases it was vital to curing it. Dr Hay
decided to question the link between Food and our Mental health along
with other prominent Medical minds in Europe at the time. For the first
half of his practise Dr Hay was very much a traditionalist in his
treatment until his own ill health forced him to conduct his own
research. Dr Hay Concluded that an increase in Protein and refined
Carbohydrates was to blame for many of the Medical Conditions he
observed. Dr Hay proposed that eating in line with our Ancestors was the
correct way ahead. He set about testing his Theories by curing his own
ill health, the change in Habit lead to a rapid recovery of many of his
Obesity related Conditions. Dr Hay devised his Program of Food Combining
and applied is to thousands of Cases many would state as Incurable.<br />
<br />
Another
notable believer in this method was Dr Robert McCarrison an Officer in
British Army Medical Services. He observed eating habits of People
inhabiting the Himalayas. The Native inhabitants lived on a diet of
Nuts, Vegetables,Fruit, Whole Grain Bread and small amounts of Milk or
Cheese. He Concluded the same as Dr Hay that this Diet was responsible
for the absence of many Diseases suffered extensively by Europeans.<br />
<br />
<i>The Hay Chart </i> <br />
<br />
Although
Dr Hay presented many aspects of the Diet which we have now with Modern
Science been discredited(as shall be discussed in the next parts of
this Series) the "Hay Chart" is what we will focus on for further
Examination as it is this aspect of the Diet which has lead to Success
in some hard core Advocates and Athletes. With adjustments from Modern
Nutritional Science we can now update approaches to Food Combining as
suggested in this Chart.<br />
<br />
For the purpose of his Dr
Hay created a simple A,B and C chart which made it easy to to create the
correct Food Combinations in Recipes. It is following this simple
Chart, and following an effective Exercise Program that lead to the
dramatic curing of Dr Hays Symptoms by removing Toxins along with Weight
Loss which comes with any effective Diet. The Chart is set out below:<br />
<br />
<b>A Foods:</b><br />
-All Fruits including Tomato but excluding Avocados,Banana,Dates, Figs, Raisins, Sultanas, Currants,Pears and Papaya.<br />
-All Meats, Fish and Dairy.<br />
-Legumes, Lentils and Butter Beans.<br />
-Soya and Tofu.<br />
-Salad Dressings and Mayonnaise.<br />
-Wines and Cider.<br />
-Diluted Fruit Juices<br />
<br />
<b>B Foods:</b><br />
-All Vegetables except Potato<br />
-Nuts and Seeds<br />
-Avocado<br />
-Butter, Margarine, Eggs and Cream<br />
-Herbs<br />
-Honey and Syrup<br />
-Olive Oil and Vegetable Oil<br />
-Spirits<br />
<br />
<b>C Foods:</b><br />
-All Cereal, Bread, Flour,Oat-Meal, Rice, Pasta<br />
-Banana, Dates, Grapes, Figs,Raisins, Currents,Sultanas, Pears,Papaya<br />
-Potato and Sweet Potato<br />
-Beers and Lager<br />
<br />
The concepts of the Food Combining Chart is simple along with some simple Rules you will eat the following way:<br />
-You
should Combine A + B Foods, B + C Foods, but never Combine A + C
Foods(A quick look at some of the most harmful Foods available and
you'll see they are combinations of large amounts of
Carbohydrates,Sugars and Fats sadly for all of us this rules out Cheese
Cheese Cake as an effective health Food).<br />
-You should have Single Course Meals only.<br />
-Leave Four Hours between each Meal. <br />
-Eat
one Meal Per Day of Foods from the B Group this will be a fully
Vegetable Meal even though other meals will likely contain Vegetables.<br />
-Eliminate Caffeine in take of reduce if not possible.<br />
-Drink plenty of Water.<br />
-Eliminate or reduce Alcohol.<br />
-Eliminate Smoking.<br />
<br />
In
the follow up parts to this Article I will outline to you the Myths,
and Facts surrounding Food Combining. I will also go into more Detail
about the methods of Food Combining. In Part 3 I will Discuss Success
Stories, and Talk more about why this Diet can be effective. I will also
Outline what can be learned from this Diet in relation to specific
activities and Conditions such as Sports, Diabetes and Hormonal Health.<br />
<br />
All Image Credits to <a href="http://www.usmediahouse.com/" target="_blank">US MEDIA HOUSE</a><br />
<br />PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-74836177306732521962018-01-20T12:06:00.000-08:002018-01-20T12:06:29.054-08:00Royal Marine Commando Circuit Training:The Dirty Dozen<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdmhSe8yB1dRl3XiyeX0jFuQ7InILyn4VfSEertL1rizjxvxQSFOi0ecD13paCVYFCdRcSZdOkRXftKUP3CR3f-HZN96d36ONfnUmhSvIWCUu5tWKK1sQ4h558-YoicAUurabfqwfqE57K/s1600/dirty+dozen.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdmhSe8yB1dRl3XiyeX0jFuQ7InILyn4VfSEertL1rizjxvxQSFOi0ecD13paCVYFCdRcSZdOkRXftKUP3CR3f-HZN96d36ONfnUmhSvIWCUu5tWKK1sQ4h558-YoicAUurabfqwfqE57K/s320/dirty+dozen.jpg" width="320" /></a></div>
<h4>
Royal Marine Commando Circuit Training: The Dirty Dozen</h4>
I'm going to dedicate this Article to one of my favourite <a href="http://www.pnorthfitness.com/2013/04/military-circuit-training-workouts.html" target="_blank">Military Circuit Training Workouts</a>. This time we talk about The Dirty Dozen Circuit. On a basic level this is a full Body Circuit with a lot of flexibility, and that's been used time and again with fantastic results. All manner of Individuals from those just looking to lose Fat or improve Conditioning to Athletes and Operators working in the top 2% of Performance. I'm going to give you the basic Format to start your own Dirty Dozen Workouts, and I'll also some more <a href="http://www.pnorthfitness.com/2013/10/Advanced-Military-Circuit-Training-Cross-Training.html" target="_blank">Advanced Military Circuit Training Workouts</a> for those who want a real Challenge.<br />
<br />
<br />
<h4>
Royal Marine Commando Circuit Training:The Basic Dozen</h4>
The entire Objective behind this Circuit Training Workout is to have a format which be used with no Equipment,in any Location, and with minimal Space. All you really need is a Stopwatch and Training Cloths to be good to go. This can be used for Individual Circuit Workouts, Paired Competitive Circuit Training and full "Group Phys" Boot camp Sessions. The whole point is you can switch this up anyway you want as along as you stay to the Basic Template. Use any Body Weight Exercise you want.<br />
<br />
The Basic Dozen goes like this:<br />
<br />>Use an "Arms, Trunk,Legs" exercise order chose 12 different variations.<br />
>Each Exercise will be done for 12 Repetitions. <br />
> Each group of 3 in "Arms, Trunk,Legs" Selection will make a mini Circuit you should have 4 mini Circuits in all.<br />
>You'll perform 3 Rounds each "Arms, Trunk,Legs" mini Circuits meaning you'll be doing 12 Rounds of 12 Repetitions of 12 different exercises.<br />
>In between each set you'll perform 30 seconds shuttles, laps of the gym or 30 Seconds of Step Ups(the favourite variation) on an Aerobic Step).<br />
>Work right through each Circuit with no rest. <br />
<br />
The Basic Dirty Dozen Circuit Training Workout would look like this:<br />
<br />
Circuit 1<br />
Standard Push Up 12<br />
Sit Up 12<br />
Squat 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 2<br />
Incline Push Up 12<br />
Twisting Sit Up 12 (Each Side)<br />
Lunges 12(each side) <br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 3<br />
Pull Ups 12<br />
V Sit 12<br />
Reverse Lunge 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 4<br />
Chins 12<br />
Bicycle Sit Up 12(each side)<br />
Split Lunge 12 (each side)<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
<h4>
Royal Marine Commando Circuit Training: PRMC(Commando Dozen)</h4>
This variation has been used extensively in by Potential Recruits to train for PMRC and also by those who already Serve within the Royal Marine Commandos for Conditioning. When applying it this way there are some added principles:<br />
<br />
>The same Circuit will not be repeated two days in a row.<br />
>Every round will end with a Burpee Variation<br />
>Each full Circuit Workout will end with a "Best Effort" 1 Km Run <br />
>Do at least 3 Circuits and 3 Runs Week. A Recruit will do 5/5 and at least 1 Swimming Session each Week. This will include 2 full days of rest.<br />
>Split your Sessions between Circuit in the AM and Run in the PM.<br />
>Runs will be between 3 miles to 8 Miles with one run over 10 miles every 2 weeks, and should include at least one Interval Run. If training for PRMC include as many timed 3 Mile Runs as you can,and use Split 2.4km Test Runs to measure your Progress. You can also down load Bleep Test Apps.<br />
<br />
What this can look like:<br />
<br />
Circuit 1<br />
Standard Push Up 12<br />
Sit Up 12<br />
Squat 12<br />
Standard Burpee 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 2<br />
Pull Up 12<br />
Bicycle Sit Up 12(each side)<br />
Lunges 12(each side)<br />
Double Burpee 12 (2 Squats, 2 Press Ups, 2Squat Thrusts, 2 Squat jumps is one rep)<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 3<br />
Chin 12<br />
Twist Sit up Sit up 12(each side)<br />
Reverse Lunge 12(each side)<br />
Lunge Jump Burpee 12 (Standard Burpee with a Lunge jump each leg at the end is one rep)<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
End this with a 1km "Best Effort Run" or a longer distance steady paced Run of 3 Miles to 10 Miles. Alternatively as stated use this in Split Sessions training Double or Triple Sessions in a day. In the past I have done this with people using 2 timed laps of a Football Pitch or Running Track. As with the previous example this is just an example but is still follows the format 12 Repetitions, 12 Exercises for 12 Rounds.<br />
<br />
<h4>
Dirty Dozen Circuit:The Sir Ranulph Fiennes Elite Athlete Variation</h4>
These variations are based on the templates used by Explorers Sir Ranulph Fiennes in his Elite Athletes Program. They are Circuit Training Programs which are used for those at the 2% level of their Sports. They Make up the Plyometric Elements of a wider training Program. Additional Principles are followed below:<br />
<br />
>Use as part of a "Split" Session as the middle of two Cardio Workouts. The Program outlined 30 Minutes of Steady Running,40 Minutes on Cross Trainer and followed by 30 Minutes on a Rower. You can Split differently, but the aim is the same.<br />
>Use Plyo versions of Exercises where possible.<br />
>This does not follow Arms, Trunk and Legs Template.The general Template is the same 12 different Exercises, 12 Rounds and for 12 Reps.<br />
>Use a Burpee Variation in each Round. <br />
>Try to use as many different Advanced variations of each Exercise as you can include.<br />
<br />
An example is as below:<br />
<br />
Circuit 1<br />
Feet Elevated Push Up 12<br />
Mountain Climbers 12(Each Side)<br />
Burpees 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 2<br />
Dips 12<br />
Squat Thrusts 12 <br />
Double Burpees 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 3<br />
Spider Man Push Up 12(Each Side)<br />
Plyo Jump Jacks 12<br />
Med Ball Slam Burpees 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
Circuit 4<br />
Squat Thrust Push Up 12<br />
Plyo Jump Jack 12<br />
Burpee Pull Ups 12<br />
30 Seconds Step Ups Between Each<br />
Repeat 2 more times<br />
<br />
<br />
The Beauty of the Dirty Dozen Circuit is that you can do as many different Workouts as you want. You're limited only by your Imagination when you create these for yourself.For more Information you can Contact me via this site or Facebook directly.<br />
<br />PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com1tag:blogger.com,1999:blog-1160016849024973724.post-91910244087497180722017-11-30T12:39:00.002-08:002017-11-30T12:39:43.542-08:00Fast Fitness-9 HIIT/Tabata Workouts<br />
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<img alt="Image result for hiit" class="irc_mi" src="http://www.atmospherefitness.com.au/wp-content/uploads/2017/01/grouptraining-background1.jpg" height="162" style="margin-top: 11px;" width="320" /></div>
<br />
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in; text-align: left;">
<span style="font-size: small;">In this post I wont be giving you too much Science, but instead I'll give you some quick Tabata/HIIT workouts you can use right away.</span></div>
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<h4>
<span style="font-family: Liberation Serif, serif;">What is Tabata?</span></h4>
<span style="font-family: Liberation Serif, serif;">
<br />
Tabata
is named after Japanese researcher Izumi Tabata who wanted to show
the effectiveness. He had athletes use a protocol based on 12 minutes
warming up followed 20 seconds sprint full effort which was followed
by 10 seconds rest. This was done for 8 rounds lasting 4 minutes in
total. It was then followed another 12 minutes cool down period. The
protocol was performed on an exercise bike. His results?....Athletes
using his protocol obtained gains similar to those who used steady
state 5 times per week at 50%-70%. They also experienced significant
fat loss due to the build up of lactic acid which triggers the
release of significant levels of both HGH and Testosterone. Making
Tabata the perfect addition to your weight training.<br />
<br />
You
can use the original protocol and get good results, But I am going to
give you some of the best Tabata variations I have used most
effectively on my clients. Remember ALWAYS warm up completely before
any work out with 12 minutes of steady state cardio.<br />
</span><br />
<h4>
<span style="font-family: Liberation Serif, serif;">
1.Tabata
Front Squats</span></h4>
<span style="font-family: Liberation Serif, serif;"><br />
Take a 65-95 pound
barbell. Move into a front squat position, keep strict form at all
times. These are good because you can just back into it right away
after 10 second rest.<br />
</span><br />
<h4>
<span style="font-family: Liberation Serif, serif;">
2.Tabata Dumb Bell Thrusters</span></h4>
<span style="font-family: Liberation Serif, serif;"><br />
One of the most
effective full body Tabata moves. Using a Dumb Bell of around 35
pound. Move into a squat position with Dumb Bells at shoulder height.
As you rise thrust the Dumb Bells up explosively. This is challenge
for any one who considers themselves to be fit.<br />
</span><br />
<h4>
<span style="font-family: Liberation Serif, serif;">
3.Tabata
Bar Bell Push Press</span></h4>
<span style="font-family: Liberation Serif, serif;"><br />
Push press is an
explosive move that allows to handle a little more weight. Using a
65-95 pound weight move into position similar to a standing shoulder
or military press. To perform a push press go no lower than a half
squat and explosively press the barbel over head.<br />
</span><br />
<h4>
<span style="font-family: Liberation Serif, serif;">
4 Tabata
Heavy Bag "Blitz"</span></h4>
<span style="font-family: Liberation Serif, serif;"><br />
wearing a pair of
boxing gloves have your partner hold the bag. Hit the bag hard you
can and as fast you can. Then repeat for 8 blocks. This one is a
great way to take out any anger you might have after a bad day at
work.<br />
</span><br />
<h4>
<span style="font-family: Liberation Serif, serif;">
5.Kettlebell Swing</span></h4>
<span style="font-family: Liberation Serif, serif;"><br />
This one I give more for
female clients who ask to add this method to training as a means of
shaping key areas. Using this targets the hips, glutes and quads
which is always a topic for female clients "what can I do to
shape legs and ass?". This Tabata is the one. If your upper body
strength is not high enough to use both arms then simply perform each
20 burst by alternating arms by doing single arm kettle bell swings.
Allowing the upper body to rest while keeping the focus on the lower
body.<br />
<br />
You can perform this 4 times a week to really push
your gains or as little as twice per month. Some athletes I have
coached use this on weekly "cheat days". Done properly this
will be one of the most painful but rewarding 4 minutes of your
fitness training.As always remember to warm up 12 minutes before on
steady state and cool down 12 minutes after.</span><br />
<br />
<br />
<h4>
<span style="font-family: Liberation Serif, serif;">6.The 1000 Calorie Killer</span></h4>
<br />
<span style="font-family: Liberation Serif, serif;">I always say you can all rest
when get home from the gym. This is 60 minutes of pure hard work with
no rests. In these plans I don’t call them rests I call them
“reward breaks” because if you really are doing this right the
reward breaks will be the most the most welcome thing to you and I
suggest you use them to take on as much oxygen as possible. Use them
also to rehydrate. These sessions mix supersets, tri sets, giant sets
of plyometric, compound, bodyweight and metabolic weight circuits as
you have seen in my other work outs. Each “station” will in this
case be a separate mini circuit.</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Tri-set station 1</span><br />
<span style="font-family: Liberation Serif, serif;">Swiss Ball Jack Knife to
failure</span><br />
<span style="font-family: Liberation Serif, serif;">Body weight squat to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell clean and press to
failure</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Super set station 2</span><br />
<span style="font-family: Liberation Serif, serif;">Dumbbell thrusters to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell swing and step to
failure. (for this move you will place one foot on a low step up
bench around 12 inches high no more and let the kettle bell hang
between the legs. Swing the bell up and bend the legs to produce an
exaggerated step sideways to alternate to the foot on the bench then
lower the weight and repeat)</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Giant set station 3</span><br />
<span style="font-family: Liberation Serif, serif;">Bench press 20 Reps</span><br />
<span style="font-family: Liberation Serif, serif;">Deadlift 20 reps</span><br />
<span style="font-family: Liberation Serif, serif;">Front Squat 20 reps</span><br />
<span style="font-family: Liberation Serif, serif;">Squat 20 reps</span><br />
<span style="font-family: Liberation Serif, serif;">Clean and Press 20 reps</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Superset station 4</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell side to sides
until failure (similar to the swing and step but alternating the hand
on a kettlebell as you perform side to side press ups. One hand
begins on a kettlebell you go down push forcefully up bring the other
hand onto the kettle bell then move in the opposite press up position
and repeat alternating side to side)</span><br />
<span style="font-family: Liberation Serif, serif;">Plyo Press up to failure</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Superset Station 5</span><br />
<span style="font-family: Liberation Serif, serif;">Close grip press up to jump
to pull up perform this to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Squat jump</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Perform every set on every
station. A set means one exercise one after the other just like a
normal circuit. Perform 3 sets of every station before moving onto
the next station. For station 1, 3 and 5 take a maximum of 1 min rest
between sets. At stations 2 and 4 take a max of 2 minutes rest
between sets. More advanced trainers can take as low as 30 seconds
for 1, 3 and 5 or 15 seconds if your fitness is right in the high
levels. For 2 and 4 more advanced trainers can go as low as 30
seconds.</span><br />
<br />
<br />
<br />
<h4>
<span style="font-family: Liberation Serif, serif;">7.Advanced Tabata</span></h4>
<br />
<span style="font-family: Liberation Serif, serif;">Now we will introduce
supersets and remove rest. You will work 2 different exercises on a
2-1 ratio so exercise 1 is 20 seconds work and exercise 2 is 10
seconds work. You can adapt any of the previous Tabata workouts but
here are I think work very well.</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Example 1</span><br />
<span style="font-family: Liberation Serif, serif;">Super set 1 kettlebell swing
20 seconds + Kettlebell clean and press 10 seconds</span><br />
<span style="font-family: Liberation Serif, serif;">Super set 2 jump squat 20
seconds +plyo press up 10 seconds</span><br />
<span style="font-family: Liberation Serif, serif;">Super set 3 kettlebell swing
20 seconds + Kettlebell clean and press 10 seconds</span><br />
<span style="font-family: Liberation Serif, serif;">Super set 4 jump squat to
pull up 20 seconds Kettlebell goblet squat 10 seconds</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Once you reach set 4 you then
perform then count down for sets 5 to 8. Set 4 becomes set 5; set 3
becomes set 6 and so on. For a beginner trainer you would do 4 sets
then rest 1 minute and repeat. You the can the cut the rest to 30
seconds. But for an advanced trainer or a trainer who wants to really
challenge themselves after testing the other work outs you do all 8
supersets right through all out.</span><br />
<br />
<br />
<br />
<h4>
<span style="font-family: Liberation Serif, serif;">8.Off and Running</span></h4>
<h4>
</h4>
<span style="font-family: Liberation Serif, serif;">This is a very basic but very
effective adaptation I do to an outside tabata sprint circuit or one
done in the sports hall if I want more equipment.</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds Plyo press
to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds jump squat
to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds sit ups to
failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds pull ups to
failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds dips to
failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds dumbbell
thrusters to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds overhead
squat to failure</span><br />
<span style="font-family: Liberation Serif, serif;">Sprint 20 seconds jump to
pull up to failure</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">The principle is simple after
each exercise which has replaced the “10 seconds rest” you get
“off and running2 and you run hard. This is aimed more at advanced
trainers. If inside you can grab a kettlebell and swing all out for
20 seconds to replace the sprint.</span><br />
<br />
<br />
<br />
<h4>
<span style="font-family: Liberation Serif, serif;">9.Crazy Steps</span></h4>
<br />
<span style="font-family: Liberation Serif, serif;">Now this is another advanced
tabata work that will really test what you think is hard work.</span><br />
<span style="font-family: Liberation Serif, serif;">Now you choose 8 exercises or
alternate those which are most effective and build from 20 seconds to
40 seconds and see how far you get.</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Dumbbell thrusters 20 seconds
work 10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell swings 20 seconds
work 10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell clean and press 20
seconds work 10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Squat jump to pull up 20
seconds work 10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Plyo press up 20 seconds work
10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Dumbbell thrusters 20 seconds
work 10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell swings 20 seconds
work 10 seconds rest</span><br />
<span style="font-family: Liberation Serif, serif;">Kettlebell clean and press 20
seconds work 10 seconds rest</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Perform round 1 and rest for
a maximum of 2 minutes. For round 2 increase work period to 30
seconds and for round 3 increase to 40 seconds.</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">As always remember please to
warm up before any of these work outs. Don’t forget to rehydrate
properly and remember to keep a clean diet with maximum rest for best
results.</span><br />
<br />
<br />
<br />
<span style="font-family: Liberation Serif, serif;">Any questions please always
feel free to ask.</span><br />
<br />
<br />
<br />
<div style="margin-bottom: 0in;">
<br /><span style="font-family: Arial,Helvetica,sans-serif;"></span></div>
</div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com1tag:blogger.com,1999:blog-1160016849024973724.post-77371780411905635452017-09-12T12:56:00.000-07:002017-09-12T12:56:49.207-07:00Maximum Afterburn Effect:3 Keys to Burning Fat, Gaining Muscle and Building Functional Strength Quickly<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNmTmaTiBG839p9tOaVBWk1bBM7WOQcQw703n2qAVu9IqeRvAkJdLX_s3qV03kVigJ8tPLGuNOxtyfUUICFCMi-2w97kaH79LY3ahaEbObYvMwW0TQjJScixK_okZyoJ4tTGsVBJ21cqPb/s1600/Afterbun.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="687" data-original-width="1024" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNmTmaTiBG839p9tOaVBWk1bBM7WOQcQw703n2qAVu9IqeRvAkJdLX_s3qV03kVigJ8tPLGuNOxtyfUUICFCMi-2w97kaH79LY3ahaEbObYvMwW0TQjJScixK_okZyoJ4tTGsVBJ21cqPb/s320/Afterbun.jpg" width="320" /></a></div>
<h2>
<span style="font-size: large;">A Different Perspective</span></h2>
<span style="font-size: small;">If you're a Regular Reader of my Blog you'll know I like to make you all Question, and look into whatever went before to Challenge to see Information in new ways. While the concept I'm going to talk about is not new, but I will to make you think about how you apply to your own needs. As always this about High Performance, and you will Burn Fat while Building Strong Functionally Strong Body. </span><br />
<br />
I'm sure you've all heard about the Afterburn Effect? Or to be correct its right Scientific Name Excess Post Exercise Oxygen Consumption, Right? To put this in a very simple way this is when your Body continues to Burn Calories at a Higher Rate than normal following Intense Exercise through an Increase in Oxygen use after Exercise. However to make full effect of this we need to Consider the Body accross all levels not just manipulating Cardio to produce EPOC which is easy to do, and it does not fully Condition the Body.<br />
<br />
What I'm going to show you are "Three Keys" on how to Use the most Effective Ways to Produce the Highest Afterburn while remaining Functional, Injury Free and able to Perform. During this Article you're going to use one of go to Methods on this Site <a href="http://www.pnorthfitness.com/2013/04/military-circuit-training-workouts.html" target="_blank">Military Circuit Training</a> to Maximize Intensity and Functionality for Performance. <br />
<br />
<h4>
The 3 Keys </h4>
If you want to Maximise Afterburn while still being Functional, and Avoiding Injury you need to the following each Session:<br />
<br />
<i>1:Reach Maximum Heart Rate during you Session. You can have Periods of Rest but you must have Periods at Maximum Heart Rate.</i><br />
<i>2: Use as much Muscle as Possible through Different Movements.</i><br />
<i>3:Work your Core Every Session.</i><br />
<i><br /></i>
<i><u>It is manipulating these 3 Key areas that will give you a Strong, Funcational and Robust Body.</u></i><br />
<br />
<br />
<h4>
The Tools for Maximum Afterburn</h4>
<br />
The Methods I'm about to show you are the Three most Effective for Increasing AfterBurn Effect. On their own they will not be new to you unless you're a Beginner with no knowledge at all. However I will make a Brief outline of the Tools before I go into more Details. I'll then provide One Example of these, and move on to the Circuits I want you to use for Maximum Afterburn Effect. <br />
<br />
<b>1)Interval Training:</b>This is Simply Alternating Periods of Work and Rest to affect the Intensity of Training over a Period of the Workout. These can used to develop almost ANY aspect of Conditioning.<br />
<br />
<b>2)Super Sets:</b>There are lots of different Types of Super Set, but for Simplicity the basic Definition is using One Set of Two Exercises without Rest before resting for the next Super Set. For Example Barbell Back Squat, and Set of Press Ups immediately following. You would then Rest, and Repeat the designated number of Sets.<br />
<br />
<b>3)Split Sessions:</b> These are Workouts where you would Split the Cardio, and add another Element in the middle. A basic Example would be as below:<br />
<br />
Part 1- 15 Minutes Cardio Best Effort<br />
Part 2-Weights/Circuit/Body Weight/Abs/Etc<br />
Part 3- 15 Minutes Cardio Best Effort<br />
<br />
I'm going to Provide One Example of these for all of these that are my Favorites, and the I'll expand on that:<br />
<br />
<b>1)Interval Training:The 400m Killer</b><br />
<b> </b>This is called the "Killer" for Very Good reasons, and if you're doing it right you'll find out why too.<br />
-Mark out a 400m Course/Shuttles<br />
-Run your first Best Effort 400m Run<br />
-Walk Rest for 200m if a Beginner,30-60 Seconds Intermediate or Using HR Monitor if you're more Advanced<br />
-Repeat this until you've Completed 5 Runs.<br />
-Each Run after the first Best Effort Run should aim to be as close to that Best Time as Possible<br />
That's all you need, and if you've Run it Hard Enough you'll feel it.<br />
<br />
<b>2)Super Set:Barbell/Body Weight or Full Body/Body Weight</b><br />
The Philosophy with Why I select these is simple-use as much Muscle as you can is the Shortest Space of Time to create the Biggest Impact:<br />
<br />
<i>Barbell + Body Weight</i> <br />
-Squat+Pull Up/Chins/Dips<br />
-Deadlift+Press Ups of any Type<br />
-Bench Press+Squats/Lunges of any Type<br />
You can see the Pattern is to avoid working Super Setting Upper and Lower Body if you can. Of course Abs can also be mixed into this.<br />
<br />
<i>Full Body + Body Weight</i><br />
Burpee + Any Body Weight<br />
Kettlebell Swing + Any Body Weight<br />
Clean and Press+Press Up/Chins/Pull Ups/Dips<br />
Thrusters +Pull Up/Chins/Dips/Press Ups<br />
<br />
Doing any one of these Combinations will increase your Heart Rate, Impact the most Muscle, and increase the Afterburn Effect.<br />
<br />
<b>3)Split Sessions</b><br />
<br />
This very Simple you do the following for Example:<br />
<br />
Part 1:15 Minutes Run Best Effort<br />
Part 2:Squat 15 Reps + Press Up 15 Reps<br />
Repeat x 3 with 1-2 Minutes Rest Depending on Fitness Level<br />
Part 3:15 Minutes Run Best Effort<br />
<br />
<h4>
The 45 Minute Workout:Putting the Tools Together</h4>
In order to make the most of these Tools you will put these together in a Short Session lasting no longer than 45 Minutes. Each of these Sessions will contain the 3 Keys as Outlined above, and give you the Ability to Maximise Afterburn Effect to Burn Fat, Build Muscle, and be Functionally Strong. Your Session would look like the Following:<br />
<br />
Part 1-10 Minutes Cardio Best Effort Maintain One Pace<br />
Part 2-Superset of Choice as above repeated 3 Times<br />
Part 3- Abs Circuit:choose 3 Abs Exercises of Choice Perform 20 Reps of each followed by 2 minutes of Step Ups. Repeat this 3 times.<br />
Part 4-10 Cardio Interval with Sprints Finisher<br />
<br />
This is one Example of What that would look like:<br />
<br />
<b>Part 1</b>-10 Run Best Effort<br />
<b>Part 2</b>-Superset of Barbell Squat 15+Press Up 15<br />
Repeat 3 times with 1-2 Minutes Rest<br />
<b>Part
3</b>- Abs Circuit:<br />
20 Crunches<br />
20 Reverse Crunches<br />
20 Bicycle Crunches<br />
2 Minutes Step Ups<br />
Perform x 3<br />
<b>Part 4</b>-10 Minutes Cardio with 30 Second Sprint Every 3 Minutes as a Finisher<br />
<br />
So now I've given you the Template, now how many Ideas can you come up with? Play with the Exercises, Reps, Variables that's the Beauty of the Template. You will know you've done this right because you'll be feeling Sick at the End of each Session..<br />
<br />
For more Information or for a Personal Program Contact Me Via the Site.<br />
<br />
Thank You For Reading. <br />
<br />
<br />
<br />
<br />
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-88111681341080065292017-08-28T10:43:00.000-07:002017-08-28T10:50:45.898-07:00Kenyan Running Training:How To Dominate Your Distance <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWbbBM11ZU5diov8aZTuC1whYYTtJ1LqpYz-pSP-RxmAqrrbW_kdeDvPXVA-Y_cmKplz0tDZ-7P10oqWgCc2erBCSrLtSHZNABadnVkKgC_kqIJXBLfBpqvkfdm_tAsZ0w-Cz_S518qW-/s1600/kipchoge.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="515" data-original-width="634" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWbbBM11ZU5diov8aZTuC1whYYTtJ1LqpYz-pSP-RxmAqrrbW_kdeDvPXVA-Y_cmKplz0tDZ-7P10oqWgCc2erBCSrLtSHZNABadnVkKgC_kqIJXBLfBpqvkfdm_tAsZ0w-Cz_S518qW-/s320/kipchoge.jpg" width="320" /></a></div>
<br />
<br />
<br />
<h2>
</h2>
<h2>
<span style="font-size: large; font-weight: normal;">Kipchoge:The Marathon Man</span></h2>
<span style="font-weight: normal;"><span style="font-size: small;">On the 6th May 2017 at the Nike Breaking2 Race in Monza Italy, Eluid Kipchoge set the record for the Worlds Fastest Marathon. Kipchoge ran the Marathon in a Record 2 hours 25 Seconds. He like many Others is the result of years of Application of Kenyan Running Training Principles initiated by experts such as the Great Renato Canova, Patrick Sang and Others. A typical day for Kipchoge begins with Warm Up Run around a 400m Track at never more than 8 Minutes Per Mile Pace. He and Other Athletes will then perform general Running related Stretches followed by Specific Stretching Movements prescribed by the Coach. They will then move on to specific Run related Stride work. The Running Group will then break into a Session such as the 2k-1k Drill. The Athletes will Run a "Repeat" of a 2K Run followed by 100m Walking Rest followed by another "Repeat" of 1k Run and another 100m Rest. This is repeated for 5 "Sets". Every Athlete will be given a Target Pace which they are expected to hit. Most of the Athletes can Run faster, but these Athletes don't break Records by wasting Energy when they don't have too. Once the Athletes finish the Run there is a Cool Down Mile at 10 Minute Mile Pace. </span></span><br />
<br />
<h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;">The Average Weekly Program of a Kenyan Runner</span></span></span></h2>
<br />
<span style="font-weight: normal;"><span style="font-size: small;">Depending on where you are in the Training Cycle, and the Athletes Needs, then a typical week of Kenyan Running Training would follow a pattern of:</span></span><br />
<br />
<span style="font-weight: normal;"><span style="font-size: small;">Monday-Total Rest/Regeneration Run</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;">Tuesday-Track Session</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;">Wednesday-Regeneration Run, </span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;">Thursday-Tempo Run, Long or Semi Long Run</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;"> Saturday-Fartlek Training</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;">Sunday-Total Rest</span></span><br />
<br />
<span style="font-weight: normal;"><span style="font-size: small;">Sometimes in the Morning depending on the Athlete they will do Double Sessions one 06:30 followed by Rest, and the next Session at 10:00. This can come in the form of a Regeneration Run before the Fartlek Session. A key Principle of Kenyan Running Training is keeping a Journal of Runs. Each Athlete has detailed Journals of every Run/Session they have ever done. </span></span><br />
<br />
<span style="font-weight: normal;"><span style="font-size: small;">The aim of this Post is to look into exactly what we learn from Kenyan Running Training for our own Running. Want to reach new Standards in your own Records? Read on to find out just what Kenyan Running Training can do for you. I will not be going too deep into the Science or Points such as Genetics. The aim is to present Tips, Techniques and Performance Methods you can use right now in Training for better Results. So take your Running Journal, and get ready for Notes.</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
<br />
<h2>
<span style="font-weight: normal;"><span style="font-size: large;">1.Running Journal</span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;">Every aspect of a Kenyan Runner Program is based of his or her Specific Race Pace Goals, Energy Thresholds and Previous Performances among other factors.This is why a Journal Personal to you is Essential,and if you're not keeping one you should be. Kenyan Running Training does not Involve Heart Rate Monitors, GPS or Technology to aid their Runs. One of the benefits of Journals is the development of "Body Feel". For Kenyan Runners the aim to feel a consistent Energy level through out the Race by being able to listen to their Body, and understanding their Energy Fluctuations. For your own Performance you should be recording aspects like:When you feel most fresh in Run? When do you feel Energy Levels start to drop? Can your Legs handle Higher Pace, and over what distance can you maintain it, What is my Anaerobic Threshold? You should then know for your own Race preparation. Once you become proficient in this it will be your Watch that will be your main Weapon. You will use this to Regulate your Kilometers, and plan your Pacing. Your aim here should be to know how you need to Pace yourself, Load your Training, know the effect of Training Progressions etc. Other Conditions can also be Noted such as your Mental State, Weather, Time of Day etc. Record all of the Effects these have on you. You Should also Record all of your Preparation for a Race or Session, Rest, Number of Hours Sleeping. The more Information you can gather the better.</span></span><br />
<br />
<h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;">2.Hill Running</span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;">In order to Condition Leg Strength and Anaerobic Energy Systems Kenyan Running Training Schedules will always include one Session of Hill Running Per Week. Each Hill Sprint Session is of a One Hour duration, and they will be made of a varying distances depending on the stage of the Loading Cycle. Sessions Would starts by Building Up to 400m Sprints from 100m Sprints with "Reps" from 10-20. You want to do your Running in Blocks of 100m, 200m and 400m.</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
<br />
<h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;">3.Regeneration Runs</span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;">Blood Lactate Levels remain Elevated up to 3 Days following a Competitive Run. This is where "Regeneration Runs" or "Flushing Runs" are applied. Before you can do this you need to know your Anaerobic Threshold(AnT) or Running Speed at Lactate Threshold. The Simple way to do this is to perform a simple test you can use on a Treadmill or Track. Perform this Test on a Day where you are Fresh as you will be doing a "Best Effort Run". Perform a warm up, and if using a Treadmill set the Incline to 1%. During your Warm Up you will gradually raise the Pace of the Run to one which you can keep up for around 30 Minutes. Once you hit that Pace you will maintain it for the full 30 Minutes. To obtain your RSLT you divide the Distance you covered in m by the Duration of the Run. So if you covered 8000m this would be 8000m/1,800Secs=4.5m Per Second. Then divide this by 400 meters which is 400/4.5=89 Secs to Cover 400m. Divide the number of m in Mile which is 1,609.34/400=4 now time this by the 400m Time equaling 4x1m 29 Secs =5 Minute 16 Second Mile Time. So your AnT is 5:16/mi.For your Regeneration Runs you would be working at -60%-70% of this figure, Calculated the Canova way this would be just over 6 Minutes 42 seconds at 6:42/mi. In keeping with the above Example this would mean instead of taking 30 minutes to cover 4.9mi to you would take 32 Minutes to Cover this Distance. You should also be stretching the distance at the slower pace up to 3 days after your Fast Run use a Long Slow Distance flushing which you can do at 60% this would work out at a Slower 7:13/mi. Although there these Times should be Calculated from your Specific Percentage there are many Elite Kenyan Runners who swear by the Rule of not breaking 8:00/Mi Pace on Regeneration Runs. Some 10:00/mi Pace Runs are not Uncommon. You don't have to use the Distance Covered that's an Example, but this should be Race Specific for you.</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
<br />
<h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;">4.Long Running</span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">One of the favored Methods used by Kenyan Runners is Long Run based entirely on target RP. This is normally at a Pace close to but not at RP.</span></span></span></span><span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">There are Two Types of Run which are used these are Long and Semi-Long Runs.Long Runs are Performed once every Two weeks at a Distance of 35km-45km, while the Semi-Long Runs are Performed in between 25km-30km.Now using the Information above lets say our Runner wants to run a RP of Sub-2 Hours. This means the Runner would have to hit 4:34/mile. On a Long Distance Day they would have to do a 40km Distance at a Pace of 4 Minutes 41 Seconds Per Mile. In Canova Method a Marathon Runner would do a 40K at 4:41/mile. You want to be including Runs at a Challenging Pace over Distance. This has been against some advise presented by other Sources, when it comes to Kenyan Running Training these are Essential.</span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;">5.Lapping or Kenyan Intervals</span></span></span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">Although not true Intervals they are really "Repeats" theses are probably the most famous of the known methods, and have become known as Kenyan Intervals. They are known among the Kenyan Runners as "Lapping" Runs because they all take place on 400m Run Track. The are Shorter than Race Distance Runs designed to improve your Speed Endurance i.e How fast can you Run and how long for? As a result these Repeats tend to be Longer than normal Sprint Distances with Short Rest Periods One of the most consistently high Performing Runners of all time Catherine Ndereba or "Catherine the Great" is known for her use of what Kenyan Runners call "400s". She will perform a Session of 20-30 "Repeats" of 400s at a Pace of 71-72 Seconds per Run. Her Rest will be as little as 30 Seconds, and the simple Philosophy behind this is that there no Rest Periods in a Distance Run. These methods were the Core of her Training for the Bronze Medal she won in 2000 Olympic Games. These Sessions are simple, and can be done anywhere almost anytime of Year. Another staple Repeat Session used in Kenyan Running Training by some of the Fastest Runners is "1 to 1's" this is A session of 25 Repeats of 1 Minute Hard Running followed by 1 Minute Walking Rest. This a hard Session, but if you add this type of Training the Results are Guaranteed. Over longer Distances these Repeats take place over 1600m, 2000m and 3000m between 12km-20km Long.</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;">6.Fartlek Training </span></span></span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">Another Core Method of Kenyan Running Training are Weekly Fartlek Sessions. These are normally no more than 50 Minutes at most. Fartlek means "Speed Play", and as the name suggests you will be manipulating your Speed. The Slow Run Periods are not strict Walking Rest Periods as in the Repeat Training Desribed above they are Slow Run Periods which a Slower Pace Per Mile is Maintained. The most Common one of these workouts being Similar to the above this Session uses the "1 to 1's" Ratio of Timing. You will Perform 10 Minutes of a Warm Up Run and go into 30 Continuous Minutes of 1 Minute Slow Runs with 1 Minute Fast Runs. If you don't see your last Meal again at least once while using this Workout you're not going at the right Intensity during your Hard Runs. Once you become more Experienced at this, and your Body is Conditioned for it then you can Progress the Slow/Fast Ratio. Start to Increase the work Load 1:2, 1:3,2:4 and so on all for the same 30 Minute Period of your Session.</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;">7.Tempo Runs </span></span></span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">Theses Runs like Long Runs are based Primarily on Goal RP or Previous RP.Once per week as a key part of Kenyan Running Training you will perform a Tempo Run at Race Pace. These are all about extending your Capability at Race Pace as Opposed to the Long Runs described above. This will take the form of Distance Session performed at RP over a Standard Track where you can Time your Run. Most Tracks in Kenya are 16km-18km long for this Purpose. </span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">If you want to Block off your Time a Popular way to do it in Kenya is to use a Warm Up Run of 20 Minutes followed by a Hard 40 Minute Run. Again this will challenge your ability to keep a Meal Down if you're hitting your Pace. A lot of the Elite Runners will Run Tempo Runs from 45-75 Minutes. When building the Run times for Tempo Runs Less Well Conditioned or Novice athletes begin with 20 minutes at RP then move from there. In Kenya it is a Core Philosophy of Kenyan Running Training that these Sessions are Group Based and Runners will drop off at their Assigned Times which leaves the Elite Runners at the Head of the Pack to Run the Remaining Session. Running Coach Canova Credits these Runs as being the key to Kenyan Success. Advising that Race Type Specific Time Per Mile Training at RP should be a Core Method. Many Kenyan Coaches believe these Runs are the Single most Important Runs of your Program. </span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">Another way to perform these Runs which Kenyans use is to Run a Pace Faster than your RP for a Specific Number of km. This would be at a Pace 30-40 Seconds Faster than Race Pace. This would Gradually Increase from 2000m at the Faster Pace to 10.000m at the Faster Pace. It is quite likely that there have been times faster then Kipchoge's Marathon time Recorded by non-athletes in Kenya or Other African Nations. Once you've completed this Run it should Feel like you've just Run a Race.</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;">8.Diet and Rest </span></span></span></span></span></h2>
<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">No Training Program would be complete without Diet and Rest. As with every other Training Program these are essential for Kenyan Running Training. The First Component Kenyan Runner will most closely Manage are the Sleep Patterns. Many are in bed by 21:00 and get 10 Hours Sleep. They will then Include Naps of a Minimum of Two Hours. The aim being to Build up hours of non-active and active rest. They may walk around camp or take Slow Walk. The Rule is at least one Day of Total Rest Per Week where there is as little Loading as Possible. This Same Philosophy on the Seriousness also applies to the mind. During these Rest Days of doing no activity Kenyan Runners will spend Time as Rule ensuring the Brain has Periods where it does not think about Running. This is Key for Full Regeneration along with the Combined Regeneration Runs. When it comes to Kenyan Running Training Rest really does mean "Total Rest".</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">Diet has been featured as a Uniured que Factor of Kenyan Running Training being based on the Consumption of the Starchy Carbohydrates for example Ugali as the Core Energy Source. It has been put forward by some Sports Specialists that the World Running Community lags behind Kenya in fueling its Athletes. Most Elite Athletes will fall into the 5 Meal Per Day Pattern which is seen often with an Athletes Diet.However when on Camp there will be Food available at any time the Runners feel Hungry.Runners would always eat within 1 Hour of Training.</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"> As General Rule Nutrient intake Per Kilogram of Body Weight would be measured at 10.4g Carbohydrates,1.3g of Protein. Carbohydrates would be 75% of the Diet, Protein would be 12% of the Diet while Fat would be 13%. This is obviously well into the extreme for Normal Individuals, but due to levels of Training Kenyan Runners are able to process High Loads of Carbohydrates effectively. </span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">The Core Foods of the Kenyan Diet were Four Main Sources Ugali, White Sugar, Rice and Milk. These were supplemented with Bread, Potatoes,Beans, Cabbage,Eggs and a little Meat. The Majority of Fat and Protein in the Diet comes from Full Fat Milk. Athletes would add very small amounts of Beef. Just like the Majority of successful Nutritional Plans this one is based around a few repeated Staples and Dishes. Breakfast would be Tea, Full Fat Milk, White Sugar and Bread. Lunch would Ugali with Eggs or the One Portion of Beef. The Evening Meal would be another Helping of Ugali with one of the Other Foods Supplemented such as Beans. Where their Diet is different is the Large Consumption of Tea taken as above. The Kenyans would drink more of this than Water.Snacks would also be taken between meals maybe of Fruit or a Portion of Vegetables.</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">So what does this mean for your Diet? Depending on your activity level there is no reason why you can't do similar. Ugali is not readily available in a many places, but for those than can get it they should use it. If not you can follow similar Guidelines. Workout your your Macro Nutrient demand from the above. Then follow your own daily amounts. However if you're not as active but still Running then you can follow Elements of the diet. Try Eating less Meat and taking Protein from Milk, Beans and Eggs. Add Tea with its Antioxidants to your diet, and you can even Enjoy it the Kenyan Way Post Race.</span></span></span></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;">For more information on Kenyan Running Training or have a Specific Distance Running Plan Designed for you then you can Contact Me Via this Site.</span> </span></span></span></span></span>PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-54482621894112456392017-06-25T11:43:00.000-07:002017-06-25T11:43:02.852-07:007 Tips For Improving Your Combatives Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Pb_0ic1uGoPVKQOXTPkGoeaDNi7yGp0_psqdaK4Pc7FBe683jfg3YlGHsB2ov7wCMx9wvSHhBKoen5RpGPuUlUoN14Nkg-OQOaS4J72KotkF4fsrH8z5z9arEOLmoZ9m7NLMhoCtSxZy/s1600/US_Army_combatives-rear_naked_choke.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Pb_0ic1uGoPVKQOXTPkGoeaDNi7yGp0_psqdaK4Pc7FBe683jfg3YlGHsB2ov7wCMx9wvSHhBKoen5RpGPuUlUoN14Nkg-OQOaS4J72KotkF4fsrH8z5z9arEOLmoZ9m7NLMhoCtSxZy/s320/US_Army_combatives-rear_naked_choke.jpg" width="320" /></a></div>
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During this post I will be outlining Tips for Instructing
or Conditioning Combatives. I have used these with any
fighter involved with Reality Based Combat. I have also adapted them to MMA
needs where they are applicable. They are outlined here in no particular order however they are some of the most useful tools I have applied for instilling the Techniques, Skills and Attitudes for Combat Effectiveness. These are by no means all the methods I use,and some may seem obvious like suggesting Impact Training, but there are still many who don't use even these methods to their fullest potential. These are just simple areas of Focus you can employ to begin improving your Combative Application.</div>
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1.Room of Pain</h4>
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<o:p> Also known as the "Leadership Room" or "The House of Pain" this is a concept I adapted from the US Marines. For this i do exactly as they do, no need to change a formula that works right? This is perfect for your Combatives Training and Conditioning. Full Contact Techniques and grappling movements are used during these training sessions and each session will also contain "Conditioning Stations". This video illustrates the concept perfectly <a href="https://www.youtube.com/watch?v=u8SvCPdB_aY" target="_blank">Leadership Room</a>.</o:p></div>
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<o:p>2.The Shark Tank</o:p></h4>
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This is a drill for Conditioning and Technique. The aim is to train for a Duration longer than any real fight may last in order to Condition Mentality for keeping the fight going. This has also been called the "Gauntlet" by some instructors. This involves multiple stations set up in a Circuit fashion with a different item of equipment on each station. There are many ways you can run this drill for example having a set time at each station or by having a set number of repetitions of each Technique/Combination for each Combatant you have participating. This adds an interesting twist as the Combat situations within each can become Competitive. It also adds to Conditioning challenge to switch between Upper and Lower Body Techniques.An example of this Combatives Drill is outlined below is set up below:</div>
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Station 1: Strait Palm</div>
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Station 2:Knee Strikes</div>
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Station 3:Hooks</div>
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Station 4:Roundhouse Kicks</div>
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Station 5:Escaping the Clinch </div>
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3.Shuttle Drills For Range Transition</h4>
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If you want to dominate a Combative situation you need to effectively transfer between Ranges in order to close an Opponent. The aim of employing these types of Drills is for each Combatant to run the Shuttle and launch a Combination to close down the Range. One of the best principles you can employ in any fight is to close the distance to most effective and lethal weapons quickly with maximum aggression. Range Transition Drills aim to teach this concept until it becomes a a mentality. One of the favorite principles I apply is to close the distance and employ Knees, Elbows and Head as quickly as possible. This is done for the Psychological impact as up close aggression has its own impact on the Defender and for Maximum Damage. </div>
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4. FMA Flow Drills</h4>
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I employ these for simple repetition of Technical Movements. Repetition is needed because there needs to be ingrained sets of Movements and Techniques that transition over to Combat situations without thought of the user. They also need to be adaptable to most Common fight situations.I have found <a href="https://www.youtube.com/watch?v=8JJnWngEiJI" target="_blank">Entry Drills</a> such as this one to be very useful as many fighters across many disciplines cross train in Boxing. These Drills are also used for Practicing Knife Techniques. Combatives Skill needs repetition just as much as any other one, don't neglect repetition of the Basic Movements. As a fan of FMA I would encourage you to find ways to adapt these for your own needs as they can also be trained Solo to maintain some form Technical Skill before Transitioning back to Partner Training.</div>
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5.Impact Training</h4>
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An old instructor of mine used to say in order to hit right you have to hit something because if you don't train by hitting something you wont follow through the Technique. Impact is what he believed was one of the cores of Realistic Training and I always give my Students as much training as possible where they can see as much as possible the real effectiveness of the Techniques they've been learning. One of the Greatest trainers of all time Cus D'amato would have his fighters train on progressively heavier bags to increase Punching Power. This is the case with any form of Combatives Training. Try to use as many different tools for improving your impact Speed and Power as you can. Some bags for example are filled with wool and are particularly Energy sapping to hit. Others like Water bags can also have the same effect. This may be an obvious method of training to talk about, but there are many "masters" who could do with a lot more of this in their programs.<br />
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6.Clinch Training</h4>
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Any person familiar with the Basic components of Combative Principles will be familiar with those of Fighting Distance. We discussed training for closing Ranges in an earlier point, but this time I want to touch on the Specifics of Clinching and what that can do for you. The first reason is Control and Comfort. Intense and Repeated training at this Range of fighting requires several key components to be performed under pressure in order to be successful. Arm Control, Balance, and Body Positioning are all major components that Clinch Training will force you to master.One way I have clients train this when fatigued becuase quite simply your fight may come when you're exhausted Physically. The only way to prepare to Fight when in this state is to Fight with Fatigue to force yourself to have the ability, and experience to be able to Survive at Close Quarters. Another Major element is control of the Fight to prevent or control its decent to Ground level. We should all by now know we don't to a dangerous situation on the Ground. With this in mind one the most important training Focuses should be Entry/Exit and Sweep Training. Improve your Sweeps and Unbalancing work and this will allow you to employ the L Principle, which means your opponents will on the ground with you over him for a Finishing Strike. This gives you the protection of still being Vertical and Mobile while controlling the opponent on the Ground.<br />
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<span style="font-weight: normal;"><b>7.Open Palm Conflict Management or Other Conflict Resolution</b></span></h4>
There is a Concept known by British Military(as well as many others) known as "Open Palms" this is allows for Verbal Control of a Confrontation while positioning for a First Strike. The best conflict is one you don't to Fight, and you always want a way to attempting to ensure a Situation resolves Peacefully. However you still want to be in Control. An element of Conflict Management or Resolution training will round you out as Operator or Person. This is an Element which is forgotten about by many Instructors who focus most of their time on Fighting. Follow the old adage "the best operation is one where no one knows you were there", and I said the same is true for Confrontations the best fight is the one that doesn't happen. Open Palms is outlined below:<br />
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<b>Position</b>:Place yourself in a location where you are aware of and have access to exit routes easily. You can't be hit if you're not there. Never block yourself in. The same for the other Person this applies to not making them feel boxed in.<br />
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<b>Attitude:</b>Display a Positive, Helpful, Polite but Assertive Attitude. Projecting Confidence in your language and showing you are giving the chance to move the Conflict forward non violently is a great help. Avoid Aggressive Phrases, and Trigger words. Let them know you don't want the situation to end Violently.Keep the focus on the Solution to Problem.<br />
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<b>Look and Listen:</b>This is an Important aspect of Control. Maintain Eye contact but don't Stare, and demonstrate all signs of listening Actively. Head Nodding Etc.This is also where you observe for signs of Conflict Escalation.<br />
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<b>Make and Maintain Space:</b>Keep a close observation of your Space in relation to the Other Individual. Do not invade their Space and do not let them invade yours. In order to keep space use the following Questions:<br />
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-Can you see their feet?<br />
-Do you feel Comfortable with the distance?<br />
-Will they have to move to hit you?<br />
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Doing this will ensure you keep a firm control of Space. Should an Attacker continue to invade your Space you employ other Techniques.<br />
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<b>Stance: </b>Stand to the side Palms open one hand in front one hand slightly lowered. This will be a Guard should you be Attacked, and B by turning you give the Person you face the chance to exit. In the event of a need to Strike your Palms are your first weapon. Open Palm Strikes from this position are your main tool here.To your Opponent this has look like you are almost backing away, but this is the position from which to launch your First Strike.<br />
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Open palms is all about "I'm going to allow to Speak, and Resolve the Situation. I'm prepared to hit you, but not yet, and when I do it will be the only resolution". There is always two ways to do ways to do something the first is easy where no one gets hurt, but the second is still easy(for you) but someone gets hurt. Open Palms is their chance to decide. <br />
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The list here is not huge, and you may disagree. However I hope it sparks you to think your own training, and what methods work for you or your clients.<br />
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PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-3286748101120018192015-09-27T10:43:00.000-07:002015-09-27T10:43:18.929-07:00Why Your Chair is Killing You<div class="separator" style="clear: both; text-align: center;">
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It's been a while since I've added new material, but a lot has been happening. I'll soon be in full swing again with new material.<br />
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As I continue to expand my work into new areas I've been working and more in an office environment. I have to say the more I look the more I see just how bad the problems of inactivity are not just for adults, but also for children spending too many hours sitting in schools with activity level decreased to a minimum. So this is nothing new and much has been written about it before, and I may not be adding anything new. My aim in writing this is to supplement the readers of my Minutes in Motion Office Workouts (which will be resuming) with ever more reason to continue their assault on the risks of inactivity. I even have to sit to write this as sitting every where we now reaching a time where many adults and children are so in active they are walking time bombs. Don't add yourself to the list of health statistics. Read this post and gain some awareness into just what's happening to your body when sitting is your fitness program. The tune yourself to my Office Workouts in the minutes in motion posts.<br />
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What's Shaping you?</h3>
A lot of professionals neglect the Office Workout, and such they miss a chance to work with many clients int he environment that can shape them most. The average worker in the average Office based job spends more time in work than they do with Friends, Family and Loved ones. Now that's a lot of sitting down right? and remember that's over an average shift of 9 hours per day for a lot of people.As professionals designing programming for Clients and Athletes we all know your body adapts the most to activity it is repeatedly pressured by. Your Program is Endurance based you build Endurance. Your Program is Strength training you get stronger I could on but you get me right? Your body will adapt and shape to what ever you do most often, and that goes for that chair you spend 9 hours a day sitting on in your office. Sitting as agreed by many movement specialists is an unnatural Human resting position. We are not build for and we never been built for sitting. We were built by Squatting, and that is our natural states of rest. So lets have a closer look at just how your Chair is Shaping you:<br />
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>Firstly your position and posture forces you into an unnatural half Flexed position that creates a lot of compression in ways the body is unsuited to deal with.<br />
>Your Spine is compressed to a level where the forces exerted on it are between 30-40% greater than when standing.<br />
>.Your Fascia or Connective Tissue begin to tighten and stiffen due to prolonged holding of the same position over hours of the day.<br />
>This creates shortening and tightening of your Hip Flexor muscles.<br />
>Your Glute muscles are exposed to prolonged Stretching due to the 90 degree angles of your Knees.<br />
> This creates muscle imbalances which increase your injury risk leading you to become weaker over time.<br />
>Do this repeatedly over career and these small changes become the platform for the big changes you experience later down the line. Gluteal Amnesia which is a condition where the Glute muscles do not activate properly is just on of many muscle related health affects that occur due to prolonged sitting. Those Office Workouts are looking like a good idea right? Well if you answered no then read on.<br />
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Invisible Killers-The Hazards of Sitting You Don't See</h3>
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Ok so we've had a brief look into what Sitting for prolonged periods of time do your Muscles. Many Health specialists have linked prolonged sitting to what are known as "Cluster Conditions". These are conditions that are directly linked to and impacted by each other that occur together due to the related conditions that allow them to develop. One study researched the Sitting time of Adults and concluded that A) Adults with 2 hours Sitting time increased their risk of Death from many Conditions by up to 50% and B) Increased risk of Cardiovascular associated diseases by up to 125%. That's just the beginning. Not only are those risks significant, but they are also separate from the causes most commonly associated with these conditions such as as Smoking and poor Diet. And that's just for starters:</div>
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Mental Stress</h4>
One study conducted in Australia linked prolonged sitting to increased levels of Mental Distress. The risk of such mental conditions increased in some participants by up to 90%. This an impact on everything from your perception of relationships, your self esteem, depression and any other number of Mental Conditions. What creates these risks is unknown and still be studied. However what many health experts believe occurs is a viscous circle of poor health leading to poor Mental Functioning that then reinforces further the negative affect of the health conditions.</div>
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Increased Cancer Risk</h4>
Increasing your Cancer risk. Studies int he UK and Germany have linked too much sitting to an increase in various Cancers, and if you couple that with obesity that results in many participants of certain Sedentary professions you have a breading ground for Cancer. Studies highlighted significantly increased risk with many Cancer types including but not limited too 30% increased risk of Colon Cancer, 60-70% increase of Uterine Cancer and a 54% increased risk of Lung Cancer.<br />
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Increased Diabetes Risk</h4>
Your risk of Diabetes increases and if you already have the condition you're at risk of worsening this. Those who sit in frequent long shifts from 9-12 hours per day significantly increase the spiking of blood sugars above levels of those who break sitting periods up with bursts of activity. Researchers have shown the best strategy is for frequent bursts of activity that burn off excess Carbs and lead to better Blood Glucose management. You can find many Office Workouts that take minutes in the Minutes in Motion Section of this site.<br />
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<h4>
Decreased Blood Health</h4>
Decreasing Blood health. Ever heard of DVT on long distance flights? This can also develop from prolonged sitting as researchers have shown in the areas of Blood health that sitting leads to increased clotting frequency of the Blood, Selling of Smaller Blood Vessels in the legs and Blood Pooling. If you sit for prolonged periods of time you significantly risk the quality o your circulation. When your sitting your blood flows slower, leading to increased risk of Blood Pooling and an increase in Fatty Acid Deposits.<br />
<br />
<h4>
Chronic Back Pain</h4>
As I already stated sitting for long periods increases the compression force on the Spine and can lead to chronic Back pain. Back pain is one of the most reported and treated health problems for both Athletes and none Athletes. Significant amounts of money are lost by companies from time off when employees experience back pain, but a lot of this is created by companies who inadequately equip employees for sitting. The standard office Swivel Chair is inadequately designed to lend support the Back.<br />
<br />
<h3>
So what can you do about it? </h3>
</div>
<div>
Researchers in the British Journal of Medicine concluded that every hour spent sitting after the age of 25 years off your life if you don't manage around it.you reduce your life expectancy by 22 minutes, but compare that to smoking a Cigarette which reduces life expectancy by 11 minutes per Cigarette. Other than giving up the Office lifestyle and your job there is unfortunately no way to completely offset the amount of sitting you're probably required to do. However there are ways you can repair begin to minimise the damage in the long term. You'll never remove the pressures of it but you can become more resilient to it. Here are some steps I recommend you begin to take:<br />
<br />
>Use Office Workouts spread through the day to increase metabolism and help manage Blood Glucose levels. You can find these in the Minutes in Motion Section of this site.<br />
> Decrease your sitting time. One way to do this is to add walking breaks into your daily routine. If you try to spend a few minutes stood up every our then you increase the time on your feet during the day. Also any structured work breaks you do have spend them walking away from your desk get out of the work environment.<br />
>Introduce a low Carb diet. As I'm sure you'll know your diet is where the most impact can be had. If you begin to actively control your Blood Glucose with your diet.</div>
<div>
>Introduce Yoga into your lifestyle. If you want to strengthen your body against muscular imbalances and weakness that occur from sitting then I suggest you add Yoga into your workout program. You will also alleviate the negative thoughts which come from sitting as this can be a useful form of meditation also.</div>
>Walk after or while eating. This will improve your digestion and increase your insulin sensitivity positively. As walking following following a meal has shown to have a positive impact on Blood Glucose management.<br />
>Use a Pedometer set yourself a step goal and aim to keep it by walking as much possible.<br />
<br />
For more on this you can contact me via the contact section of this website. 31% more people are now using online Personal Training services to obtain programs and gain advise than when compared to levels in 2010.<br />
<br />
<br />
<br />PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-42116347704874935152015-03-19T02:30:00.000-07:002015-03-21T13:21:07.388-07:00Minutes in Motion:Hybrid Circuit<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf0hntBaX4wfUDapbXLbr7aFp43vQ9QBriFDAyTG90H_CS5NgqF6EnsaMNaHke8dq5YUwmUN4hduLR1rmJYKNXAkj6OfkxE4gSDlZv4dXAnNMU5SKo2FmgjqeDeAu4H6yuDsWVzWDVjeNW/s1600/office+dumbbells.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf0hntBaX4wfUDapbXLbr7aFp43vQ9QBriFDAyTG90H_CS5NgqF6EnsaMNaHke8dq5YUwmUN4hduLR1rmJYKNXAkj6OfkxE4gSDlZv4dXAnNMU5SKo2FmgjqeDeAu4H6yuDsWVzWDVjeNW/s1600/office+dumbbells.jpg" height="192" width="320" /></a></div>
This simple workout is designed for Hybrid Conditioning. You're going to work on both Endurance and Strength.<br />
<br />
Press Ups x 8<br />
30 seconds Jog on the Spot<br />
Body weight Squats x 8<br />
30 Seconds Jog on Spot<br />
Alternating Lunges x 20<br />
30 Seconds Jog on the Spot<br />
Glute Ham Raises 20<br />
30 seconds Jog on the Spot<br />
<br />
Repeat this 3 ties with 30 seconds rest in between. For the Tempo of the movements perform all movements with maximum "time under tension". Use a slow Tempo for all moves were possible.PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-19216725780228752462014-12-18T10:47:00.000-08:002014-12-18T11:52:44.628-08:00Performance Pyschology:Overcoming Your Mental Blocks<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJx-UCMt2rIL8cbkOZnpInmWCb6Udnl992hzZjqdCBa2rJ_uMRmQyDuYROOB6DXMcSsuj9op7c6uCtZEZB7sp2J6-ZGfTeWQpNJvGUYJePKca9OtZbv9F_WRvEW2GT539Ggh1mNtLgb4-u/s1600/Mental+Block.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJx-UCMt2rIL8cbkOZnpInmWCb6Udnl992hzZjqdCBa2rJ_uMRmQyDuYROOB6DXMcSsuj9op7c6uCtZEZB7sp2J6-ZGfTeWQpNJvGUYJePKca9OtZbv9F_WRvEW2GT539Ggh1mNtLgb4-u/s1600/Mental+Block.jpg" /></a></div>
In Sport,Life,Business or Careers there are many talented individuals the world over who for some reason fail to achieve their full potential. There are man with natural Talent, Intelligence or some of other seemingly great Gift that allows them to have the edge over most other people in the same field. The same goes for just the basic events we all go through in daily life such as overcoming Relationship issues, Fear issues, Confidence issues or Health issues.I could go on, but I'm sure you get the point right? One of those key areas that holds us back is own Mind and the "Blocks" we put in our own path. More often than not many more people have "Defeated themselves" before they've really had a chance to start. The purpose of this post is to discuss what we can all do to overcome these blocks and to give you some tools to help get your started.<br />
<br />
<h4>
Recognising that you have a Mental Block</h4>
Mental Blocks are any kind of Thoughts or Emotions that impede your ability to improve, solve problems, make decisions or take action in a manner leading to success. It's very important in all areas of life(not just Sport) that we remove our Mental Blocks if we want to achieve potential and get what we want. Mental Blocks can lead to us feeling helpless and powerless without control over our actions. If you've ever reached a stage where you have any repetitive thoughts such as "no matter what I do I just can't seem to get through this".."No matter what I do I just can't seem get this right".."No matter how hard I try I just can't improve". These are the tell tale of the Mental Block. Lets be clear this has nothing to do with cliches like "you obviously don't want this or you would never have failed"...or "it obviously wasn't the right time/place/person etc or we would never feel this way". Mental Blocks can be overcome. The fact is some of sabotage ourselves at the crucial moment before what we've always wanted comes into being,and so we miss out on success.<br />
<br />
<h4>
Freewill..or not?</h4>
<div>
Now you may be wondering why I bring this up in the conversation about Mental Blocks, but this point is key to understanding what I want you to take from this article. You may well have seen those situations in sports for example when a Golfer nears to his final put then just can't sink it, when the Footballer steps up to take the kick then produces a miss at the most important the kick of the season or that time in your life when you came so near yet tumbled at the last minute. These are the situations where you talk to yourself in the following ways "I was just so close"..."If could just have done this or that at this time". These are the situations where your blocks either Psychological or Emotional somehow allow you to work yourself out of that crucial winning moment. Freewill plays its part, but with all the best in the world Mental Blocks still play their part too.</div>
<div>
<br /></div>
<div>
There was once a famous Soccer player who had a Mental Block when taking Penalty Kicks. He had a habit of missing in big games at the worst times. When asked by a Sport Psychologist what went on within his own head at the time his response was the following "I took action by wanting to step up I willing to take responsibility for this, but at the last minute I froze..the Goalkeeper looked huge and the net looked so small I couldn't see a way to get the ball into the net". As you can clearly see from that example with the Soccer player he was experiencing a Mental Block stemming his distorted view of the "hugeness"of the Goalkeeper. Freewill is defined as "the power to act without constraint of necessity or fate, the ability to act at ones own discretion". This is a valuable aspect to have not jut in Sport but in all areas of life. The ability to make our own decisions without being held back. Now in a Sporting context your Mental Block will influence your own ability to act and determine the end result just like the Soccer player.</div>
<div>
<br /></div>
<div>
I want you take three key concepts from this before I explain the tools you will need to give you a helping start :</div>
<div>
<br /></div>
<div>
1-We can only exert our influence or control those areas which fall inside of the boundaries of our Mental or Emotional Block. Once we have a Mental Block we can no longer control what is outside of it, it has determined our decision for us.</div>
<div>
2-When we repeat Mental Blocks and repetitive statements that go with them they become behaviour "Models" for our body and our nervous system to act upon creating the habit of repeated negative behaviour which then takes root as false beliefs.In order to break through we need to acknowledge that we are experiencing false beliefs. </div>
<div>
3-As a result of number 1 the first step to take is a debugging of our Mind and Mental process. Our own mind has mechanism's for success if we keep it healthy it will do a lot of the work for us.</div>
<div>
4-Once we have debugged our Mental processes we can then work our Strengths. This where actually begin to improve our own ability and become resistant to further Mental Blocks. </div>
<div>
<br /></div>
<div>
I'm going to give you a few tools to help you overcome the Mental Blocks that occur most frequently.</div>
<br />
<h4>
Performance Tool 1-Mental Debugging</h4>
<div>
The first step to peak performance is to debug our Mind and remove any mental or emotional behaviours that may be hijacking our behaviour process leading to Mental Blocks.When we think of a negative situation and we have negative mental responses, negative emotional and negative physical responses this our body and mind telling us how we previously felt in the situations. This is acting as a block giving us a signal to avoid those situations. This is not always a bad thing when it protects us repeating past mistakes, but it is a bad thing when it stops making positive progress. The key factor is to acknowledge that we don't want these reactions all the time. When you face a situation and ask yourself if you want these reactions then answer "No", you are then clearly being hijacked by your negative responses. When we are hijacked we tend to blow up situations and distort the facts, and so situations become distorted by our fears or negative visualisations. You need to remove those and rewire your brain so the logical part takes over. This will bring you back into control and present to you a more constructive accurate perception.</div>
<div>
<br /></div>
<div>
Step 1-10 Minute Mental Dump</div>
<div>
Give yourself the freedom here to let the negativity out for 10 minutes only. Grab a piece of Paper and write down every negative mental thought and physical reaction you're having to this situation. Let your Mind run free and dump all of this onto the paper. Once the ten minutes are up take the paper and rip it into to pieces then trash it. Make a choice to no longer allow those thoughts into your head. after the ten minutes.</div>
<div>
<br /></div>
<div>
Step 2-Refocus with Logic</div>
<div>
Take another piece of paper and write down the facts ONLY the clear facts of the situation. Write down the positive points, write down the areas where you have concrete control to make a positive difference in overcoming your situation. This will calm your Mind and allow the logical parts of your brain to address your fears by providing a clear logical solution. This is key for breaking negative belief Cycle.</div>
<div>
<br /></div>
<div>
Step 3-Use Breath Control to change your Physiological State.</div>
<div>
Changing the Mind is only half the battle. We need to change the Physiological responses and one of the best ways to do that is with a technique called "Tactical Breathing" this a method used by serving Special Forces officers that has served me well. </div>
<div>
<br /></div>
<div>
Breath in through the Nose for 4 second count</div>
<div>
Hold breath for 4 second count</div>
<div>
Breath out of the Mouth for 4 second count</div>
<div>
Hold breath for 4 second count</div>
<div>
<br /></div>
<div>
Like this...</div>
<div>
<br /></div>
<div>
Breath in 2 3 4</div>
<div>
Hold 2 3 4</div>
<div>
Breath out 2 3 4</div>
<div>
Hold 2 3 4</div>
<div>
<br /></div>
<div>
Perform up to 10 cycles of this and this will control your Heart rate and your Physiology in times of high Stress, Anxiety and Fear.</div>
<div>
<br /></div>
<h4>
Performance Tool 2</h4>
<div>
The fastest parts of your Brain work on Auto-pilot so you need to give it positive Habit to fall back on. You need to add positive habits for your brain. This is where we strengthen the Mind and build on the other tools. Here is a simple process you can use to begin to retrain your Auto-pilot:</div>
<div>
<br /></div>
<div>
Step 1-Acknowledge the conditions you want to change</div>
<div>
<br /></div>
<div>
Step 2-Define the Positive Opposite eg Fear into Confidence.</div>
<div>
<br /></div>
<div>
Step 3-Visualise yourself performing with the new behaviour in the situations you want to change. The write a detailed description of your new set of behaviours. In our example write a very detailed description of how you will act confidently.</div>
<div>
<br /></div>
<div>
Step 4-Repeatedly bring this to the front of your Mind and use affirmations to reaffirm your new habits using the following technique. Use a Stopwatch and repeat affirmations in the "I am-I see myself-I feel myself" format of affirmation. Back to our example"I am confident".."I can see images of myself acting confidently".."I feel confident now and can really feel myself become more confident as time goes on" Simply keep the format and replace the word confident with your behaviour or quality.</div>
<div>
<br /></div>
<h4>
Performance Tool 3-Worst Case Scenario Practise</h4>
<div>
How do you know you're ready to take the step and the blocks are coming away? The best way is always to do a stress test against worst case situations. One of the techniques I picked up from a NASA operative when I found myself on a course was "Worst Case Scenario Practise". Take a note pad and pen. Visualise the worst case scenario which we usually associate with Mental Blocks, Fears and Failure. Note down your reactions be they Mental, Physical or Emotional. Also note your attitude towards dealing with situation. Is your attitude positive? Can you look at a situation calmly with good physiology(calm, relaxed) and solve it?Most Importantly do you remain in control and cope with the situation? If the answer is yes then you're ready to face your situation and training is successful. If the answers to these questions No or they are negative then repeat your mental training with the tools given until you pass the test.</div>
<div>
<br /></div>
<div>
I've given you three simple tools you can use to debug your thinking, keep the logical Mind in control, control your Physiology, build new habits and behaviors. I also provided you with a tool for testing your response to worst case scenario. </div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com1tag:blogger.com,1999:blog-1160016849024973724.post-47546755795945367292014-11-11T14:54:00.001-08:002014-11-11T14:54:31.821-08:00Minutes in Motion:Press Up Pyramid<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjme6YA5i8oASg2NNjrrtqsnQgyRCEkSpqOvuPFn3blB8lthlYxI8qL5XsUW2d1tHwRU52iet3QOILqAa4Z6VUWRqVLONSCuLWQL5OSTubTICHb_KVFYeshrERyluwSbglzgt5ZvsCpfgPr/s1600/press+up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjme6YA5i8oASg2NNjrrtqsnQgyRCEkSpqOvuPFn3blB8lthlYxI8qL5XsUW2d1tHwRU52iet3QOILqAa4Z6VUWRqVLONSCuLWQL5OSTubTICHb_KVFYeshrERyluwSbglzgt5ZvsCpfgPr/s1600/press+up.jpg" /></a></div>
This is a quick Military Press Up Pyramid will boost your Press Up ability. Pyramids like these have been used by many Special Forces Units.<br />
<br />
Press Up 2-4-6-8-6-4-2<br />
Press Ups Feet Up 2-4-6-8-6-4-2<br />
Press Ups Hands on Chair 2-4-6-8-6-4-2<br />
Press Ups Hands Diamond Position 2-4-6-8-6-4-2<br />
Press Ups Arms Wide 2-4-6-8-6-4-2<br />
Hindu Press Ups 2-4-6-8-6-4-2<br />
<br />
Each work out add one rep to each level off the Press Up Pyramid and your Press Up ability will increase significantly in no time at all.PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-8096368873047983542014-10-25T11:10:00.000-07:002014-10-30T14:35:39.469-07:00Military Circuit Part 3: Australian SAS Barbell Circuit Program<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW7xaA7qSwRviLaGkWQJ6kQ2lLdaB7KWv2kvKCcw2P6TL4D7MFkj_tux65U-0CKSk_b1K94F3teCjPYqxU1OpK8YMYHjMzd5klrnFHSOVkYXsToRHZl-JSyhmhAFt9SFP_NW9O7kHDJUC_/s1600/oz+sas.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW7xaA7qSwRviLaGkWQJ6kQ2lLdaB7KWv2kvKCcw2P6TL4D7MFkj_tux65U-0CKSk_b1K94F3teCjPYqxU1OpK8YMYHjMzd5klrnFHSOVkYXsToRHZl-JSyhmhAFt9SFP_NW9O7kHDJUC_/s1600/oz+sas.jpg" height="240" width="320" /></a></div>
As a third part to the Military Circuit Training series I'm going to give you a look into a training that I've given to Soldiers to prepare for their selection.<br />
<br />
In order to train for their selection Australian forces use a form of Circuit Training. All of these workouts follow the same basic criteria:<br />
<br />
<br />
<ul>
<li>They're 45 Minutes long at very maximum length.</li>
<li>They employ Barbell movements in Circuits to work as many muscles as possible. </li>
<li>There's a core strength element in every workout.</li>
<li>There's never more than 60 kg on the Bar at most.</li>
<li>Must contain Body weight exercises in line with Military PT Programs. </li>
</ul>
<div>
Here is a workout program that follows that exact criteria and will give you the same results I've had with elite operatives:</div>
<div>
<br /></div>
<br />
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: 20pt;"><b>The Circuit Program</b></span></div>
<div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">-You
will workout no more than 4 days per week for a maximum time of 45
minutes per session</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">-You
will perform a mixture of Body weight and free weight movements with
an abs workout at the end of each circuit</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">-Rest between and 2 minutes in between each cycle of each Barbell Circuit.</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">-Perform each Barbell Circuit 4 times.</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">-Perform Circuit by doing one set of each exercise followed by the next exercise. </span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">-Your Abs are trained separately following the Circuit.</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;"><br /></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Weekly
timetable:</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Monday=Circuit
A</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Tuesday=Circuit
B</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Wednesday=Rest/Run</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Thursday=Circuit
C</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Friday=Circuit
D</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Weekend=rest
or light activity such as light run, cycle, swim or a sport activity</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: 20pt;"><b>The
Workouts</b></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Circuit
A</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Front
Squat x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Press
ups x maximum</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Bent
over Row x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Romanian
Dead lift x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;"><br /></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Abs</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Plank
hold as long as possible</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Side
Plank Right hold as long as possible</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Side
Plank Left hold as long as possible</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Circuit
B</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Barbell
Lunge x 10</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Diamond
Press Up x Maximum</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Dumbbell
Step Ups x Maximum</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Pull
Up x Maximum</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;"><br /></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Abs</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Exercise
ball crunch 3x failure</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Bow
hold for as long as possible</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">(Lie
on your back stretch your arms above your head </span>
</div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">hold
your legs and arms up until you feel your abs tense</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Now
hold this position as long as possible)</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Circuit
C</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Back
Squat x 8 </span>
</div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Incline
Press up x Maximum </span>
</div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Walking
lunge with dumbbells x 8 each side</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Chin
up x Maximum</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;"><br /></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Abs</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Abs
roller 3 x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Circuit
D</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Dead
lift x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Press
up on the bar x Maximum</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Split
Squat x 8 each side</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Standing
Barbell Shoulder Press x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;"><br /></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Abs</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Hanging
Knee raises 3 x 8</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Plank
hold for as long as possible</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: 20pt;"><b>Why
this workout program will be effective for you</b></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<ol>
<li><div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">You
can use the rep scheme as a template. If you want to increase the
reps and work for stamina you can. If you want to decrease the reps
and work for strength you can do that to.</span></div>
</li>
<li><div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">You
are using your full body. When you use your full body in a workout
you speed up the results and you work your body as it was meant to
be used-as full unit.</span></div>
</li>
<li><div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Heavy
use of the legs. If you want to scorch calories and get your heart
rate up you need to involve the legs to do this best. This program
includes heavy leg moves to really crank up the metabolic
stimulation.</span></div>
</li>
<li><div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: medium;">Short
rest periods. This will really challenge and stress not only your
cardiovascular system but you will test your your strength and
movement ability as you should be aiming to keep strict form in each
movement.</span></div>
</li>
</ol>
<div align="LEFT" style="margin-bottom: 0cm;">
You see <a href="http://www.pnorthfitness.com/2013/04/military-circuit-training-workouts.html" target="_blank">Part 1</a> and <a href="http://www.pnorthfitness.com/2013/10/Advanced-Military-Circuit-Training-Cross-Training.html" target="_blank">Part 2</a> here.</div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" style="margin-bottom: 0cm;">
DO YOU WANT A FULL 30 DAY MILITARY CIRCUIT TRAINING PROGRAM PLUS DIET PLAN? IF YES THEN <a href="http://www.digitalgoodsstore.com/mydgs/zBa6YJ" target="_blank">BUY YOUR COPY NOW</a> AND DOWNLOAD IT RIGHT AWAY SO YOU CAN GET STARTED.</div>
</div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-38911268061515504792014-09-23T03:12:00.001-07:002014-09-23T03:12:29.891-07:00Information Overload:How to work your way through the Conditioning Information Minefield<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZrHZOoFi9wGD5uwLQtv_s19BNdvzsyqc6OIlHAaFDeNipYO6hkTkmhVyVVjP-8Qn1qi2di0w9hvkfMLe7H3bovhjQ6p6adHngAu1CrZqWrwuqo0U-rwXSYKrRqvVBt_rsfImcSoDlRGrq/s1600/INFORMATION+OVERLOAD.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZrHZOoFi9wGD5uwLQtv_s19BNdvzsyqc6OIlHAaFDeNipYO6hkTkmhVyVVjP-8Qn1qi2di0w9hvkfMLe7H3bovhjQ6p6adHngAu1CrZqWrwuqo0U-rwXSYKrRqvVBt_rsfImcSoDlRGrq/s1600/INFORMATION+OVERLOAD.jpg" /></a></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: medium;">The
modern environment facing you the professional in the Fitness
Industry is one of information overload. You can type into Google any
fitness term you want and you will find hundreds of thousands of
results. You can search Amazon for fitness related books and find the
same. There a literally thousands of “experts” around the world
professing to know the answers, and you may find any number of fads
from these experts on any shopping channel, high street “box” or
in any supplement company owned fitness publication. That's not to
mention the number of Scientific Journals there are to supposedly
provide evidence. In order to be truly effective In your application
of your tools you need to know exactly which information you trust
and which you cant. My aim will be to outline just how the best
professionals do this, and I will tell you how I do this in order to
maximise my Athletes performance.</span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: medium;">Getting
your programming wrong can literally lead to serious injury at worst
or the loss of a client at best. You as a fitness professional
whether you work with Athletes or not should not want either. One
famous incident which highlights what poor use of available
information can do is the Spinal injury of Crossfitter Kevin Ogar. He
was injured in a poorly programmed “Throwdown” which exhibited
many facets of a poorly programmed workout with misapplied concepts.
There were first a higher number of hip dominant exercise movements
than there should have been. Secondly there was the use of Olympic
lifting in a low rest situation. Olympic lifters allow high rest
between executions of a movement and so are aware of when they need
they should the training session. Due to this not taking place a
failed Snatch resulted in a severe Spinal injury which could have
been avoided with proper programming. I'm not targeting Crossfit to
single anything out, and I don't want to give that impression. There
is bad programming coming from any one such as GP's to Personal
Trainers. This incident merely highlights what happens when we get
this truly wrong. It's something the whole industry needs to be aware
of. You need a step by step way of getting through the minefield and
providing only the best for your Client or Athlete.</span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: 16pt;"><b>The
First Rule: I shall do no harm</b></span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: medium;">Your
starting point before you apply anything should like Doctors be the
first rule of “Do no harm”, and you would be surprised how much
injury prevention is a forgotten aspect on many professionals
programming outline. The very first part of applying this first rule
is sourcing your information. It may be a controversial idea but
Fitness Trainers and Strength Coaches are not the best people to
provide expert advice on how you should train. These people don't
make a career of studying movement in as much as depth as needed to
reach correct conclusions. As much as you think they do there is no
replacing the knowledge of someone who works in this area day in and
day out with many sections of the population whether it's Clinical or
Athlete targeted. Your training concepts should be guided by
Physiotherapists, Kineasiologists, Biomechanics and other
professionals in similar areas. Changing your focus on where you get
your concepts from will greatly improve you level of knowledge, the
standard of service you provide and allow your Athletes to stay safe
during the process of undertaking your programming.</span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: medium;">Risk
to reward ratio should always be your guide for anything you do
decide to use based on how you source your knowledge. If there injury
risks or injury rates are higher than the rewards to given to Athlete
then there should be no place for the given method within your
programming, however if you cant avoid a certain training method then
you need to find the safest way possible to manage the loading of it
when applying it to your athletes. Of course the factors influencing
a methods safety will be affected by age, experience and prior
physical conditioning levels. </span>
</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: 16pt;"><b>Focused
Application-The 3 Questions</b></span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: medium;">To
make your way through the minefield of information that faces you
there needs to be a simple, clear and focused way of questioning the
material in front you. This will greatly simplify the application of
your own concepts and focus your method in a more client focused way.
Using this focus you will greatly enhance your knowledge, credibility
and the performance of your Athlete through a solid evidence based
approach. You can do this following the 3 questions below in the
order given. Work through this and draw your conclusions from the
right sources as described above.</span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<ol>
<li><div style="margin-bottom: 0cm;">
<span style="font-size: medium;">What
will work best for the goals of my Athlete/Client? </span>
</div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-size: medium;">Why
does this work best? Question this critically. Why does it work
best? What is the reason for the use of the method as described? Its
place in the program along other methods? The order of application?</span></div>
</li>
<li><div style="margin-bottom: 0cm;">
<span style="font-size: medium;">Which
Specialist/Coach/Program has already achieved the goals I'm looking
for and why? In this step you're looking for evidence and successful
application over time. You can then adapt and apply.</span></div>
</li>
</ol>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<span style="font-size: 16pt;"><b>Your
Obligation the Athlete</b></span></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<br />
<div style="margin-bottom: 0cm;">
<span style="font-size: medium;">Our
clients put their trust in us as professionals and it is misguided to
think we have right to risk their safety by exposing them to many
injury risks which can be avoided with correct sourcing and
application of information in our programming. You owe it to them to
improve your knowledge base and focus with specific questioning
towards the right solutions. This is not the only model for searching
for solutions but it is by far the simplest and the one I've had best
results from. Which ever model you use the concepts of the model
still apply. You owe it to those who train with you to take that time
find the right solutions. To not do so is letting those down who put
their trust in you as professionals.</span></div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-7132949034485815742014-09-15T08:49:00.000-07:002014-09-15T08:49:35.567-07:00Minutes in Motion:Core in the Office Circuit<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpoOStzZqhd5hGgZQTv2KiygdTiM35L0AlBs7qMAgyqJCkmQBadhfZ6nCVfKFxKeDge4qRjkHmVXyjVMHHIk9iJOnNtJg1-2CkhzAm9SQM4NqB5SjutCHKLZvZSnKbTlCyDICrFOvZN3Lr/s1600/cat+abs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpoOStzZqhd5hGgZQTv2KiygdTiM35L0AlBs7qMAgyqJCkmQBadhfZ6nCVfKFxKeDge4qRjkHmVXyjVMHHIk9iJOnNtJg1-2CkhzAm9SQM4NqB5SjutCHKLZvZSnKbTlCyDICrFOvZN3Lr/s1600/cat+abs.jpg" /></a></div>
Get your pulse raised with this quick “Core in the Office Circuit” to raise he your pulse and get you mobile after a long day in the chair.<br />
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
1-Jogging on the spot for 45 seconds</div>
<div style="margin-bottom: 0cm;">
2-Plank for 30 seconds</div>
<div style="margin-bottom: 0cm;">
3-Jogging on the spot 45 seconds</div>
<div style="margin-bottom: 0cm;">
4-<a href="https://www.youtube.com/watch?v=UsFGTXPmPaI" target="_blank">Janda Sit up x 25</a></div>
<div style="margin-bottom: 0cm;">
5-Jogging on the spot 45 seconds</div>
<div style="margin-bottom: 0cm;">
6-<a href="https://www.youtube.com/watch?v=dCT1AHrjX_k" target="_blank">Cat Vomit Exercise x 10 second hold</a></div>
<div style="margin-bottom: 0cm;">
7-Finish by jogging on the spot for 45 Seconds</div>
<br />
<div style="margin-bottom: 0cm;">
8-Rest 30 seconds to one minute and repeat 3 times</div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-61244500491864475652014-09-08T08:47:00.000-07:002014-09-12T06:32:22.221-07:00Minutes in Motion:Office Dynamic Circuit<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoAY4BEAJtzpbiQqCImlv62yHF0fvMbXbq50SsxWkI3XNzer9PmwAVTkkJgmXlgdTgvZ4Sth6LUa7CVckP_1nJsQk8JSXSCE5WV62O3GmrbAf2JarUwXtvri6VtCq0y6yhFlNUmjRek5yw/s1600/jog+on+spot.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoAY4BEAJtzpbiQqCImlv62yHF0fvMbXbq50SsxWkI3XNzer9PmwAVTkkJgmXlgdTgvZ4Sth6LUa7CVckP_1nJsQk8JSXSCE5WV62O3GmrbAf2JarUwXtvri6VtCq0y6yhFlNUmjRek5yw/s1600/jog+on+spot.jpg" height="138" width="320" /></a></div>
Get your pulse
raised with this quick “Dynamic Circuit” to raise he your pulse
and get you mobile after a long day in the chair.<br />
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
1-Jogging on the
spot for 45 seconds</div>
<div style="margin-bottom: 0cm;">
2-Hold your arms
out to your side and begin to make small circles and begin to
gradually make the circles bigger. Do this 20 times forward and 20
times backwards</div>
<div style="margin-bottom: 0cm;">
3-Jogging on the
spot 45 seconds</div>
<div style="margin-bottom: 0cm;">
4-Exaggerated Good
Mornings. Stand with your legs a little wider than shoulder width
bend down as far you can touch the floor with your hands together
then bring yourself back up and stretch your arms out wide as you
come back up and reach upwards.</div>
<div style="margin-bottom: 0cm;">
5-Jogging on the
spot 45 seconds</div>
<div style="margin-bottom: 0cm;">
6-High knee then
kick first bring your right kne upwards then toe touch the floor and
kick it out like kicking a football. Alternate with you left leg and
do 10 each side.</div>
<div style="margin-bottom: 0cm;">
7-Finish by
jogging on the spot for 45 Seconds</div>
<br />
<div style="margin-bottom: 0cm;">
8-Rest 30 seconds
to one minute and repeat 3 times</div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-82047928096193289722014-09-01T06:51:00.000-07:002014-09-08T08:59:07.040-07:009 Reasons Crossfit has no Place in "Sport Specific" Programming <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSiJ5FMNMKO2o5N17zBC0MchuESn_5obyqXu-WKTjEk3th-SiRLMc1ddJf9YbjbqhyH44hPNW_B0IIqs3_YUCam4AWvGe78pWv5Z9cgaNmkRH-ky-1xuDZfef4PVNVCOg33mBzAVa-aimD/s1600/crossfit+stock+image.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSiJ5FMNMKO2o5N17zBC0MchuESn_5obyqXu-WKTjEk3th-SiRLMc1ddJf9YbjbqhyH44hPNW_B0IIqs3_YUCam4AWvGe78pWv5Z9cgaNmkRH-ky-1xuDZfef4PVNVCOg33mBzAVa-aimD/s1600/crossfit+stock+image.jpg" /></a></div>
First of all, lets get one thing out of the way before I provide my reasons here. I have nothing against increasing the amounts of people taking up physical activity. I also have nothing against PROPERLY APPLIED high intensity training. I also have no problem with the use of Crossfit by the Military, I even wrote <a href="http://www.amazon.co.uk/Special-Forces-Cross-Training-Program/dp/1493691252/" target="_blank">a book about it</a>.<br />
<br />
My problem is the increasing number of products or programs using Crossfit WODS in order to promote sport specific conditioning. There are more programs now, such as Crossfit for Football, or Crossfit for Runners, but this is something which I believe has no place for an athlete needing to be in peak condition with as few injuries as possible during a competitive season.<br />
<br />
Just to be clear before those who claim I have an unfounded bias against it, I have tried Crossfit, read the literature and evaluated it. Below are my reasons (based on my own experience and observations) for being against Crossfit as a tool for specific sports athletes:<br />
<br />
<h4>
1.Crossfit has High Injury Rates</h4>
This is something that can't be disputed. There studies on <a href="http://ojs.sagepub.com/content/2/4/2325967114531177.full" style="font-weight: normal;" target="_blank">Crossfit injury rates</a>. The first rule of a good conditioning coach should be the same as that of a doctor - do no harm.<br />
<br />
With the high injury rates of Crossfit I believe there is no place for a method that is likely to lead to an injury of the athlete performing that workout. Before you say it, there are risks with every form of conditioning. But it is a matter of risk to reward ratio.<br />
<br />
Athletes can be conditioned very well using methods that carry less risks than a Crossfit WOD.<br />
<br />
<h4>
2.Each Sport has Different Technical/Tactical Issues Which Influence the Required Conditioning</h4>
So we have an athlete that plays Soccer, an athlete that competes in MMA, and athlete that plays Rugby. Are we going to condition them all in the same way?<br />
<br />
I hope not. Crossfits argument for the superiority of the generalist with regards to fitness falls short when it comes to excelling at the very top of each sport. Each sport has patterns of loading that need to be studied and addressed if we are to understand how best to approach these activities. GPP is good but SPP is what provides the edge.<br />
<br />
<h4>
3.Every Athlete is Structurally Physically Different</h4>
This is an area that causes a lot of problems with the ideas that Crossfit present. If I have one person with a certain structural weakness, for example, hamstring issues. Am I then going to give them the same workout I give everyone else?<br />
<br />
Conditioning needs to be targeted not only to physical needs of the athlete from a competitive point of view, but also from a position of fixing weakness. Until Crossfit acknowledges that its not all about the WODS, then it wont be more than a fad.<br />
<br />
<h4>
4.Crossfit Takes Very Technical Athletic Movements and Misuses them Repeatedly with Bad or Non-Existent Programming</h4>
Individually, the tools in a Crossfit WOD would be excellent if used differently. Take Olympic Lifts, for example. These are technical lifts which require movement testing, screening and a long time specific coaching in their own right. Why are these suddenly seen as better because we couple them with dead lifts or muscle ups?<br />
<br />
I can guarantee you personally that no Rugby coach, NFL coach or any pro athlete coach has ever prescribed Olympic Movements for time, and or any other Crossfit related measurement of intensity.<br />
<br />
"Learn the movements in your own time" has been a standard comment I've had from those participating in Crossfit because the box they attended only did WODS. They were expected to turn up and participate. How can you expect athletes to know how to perform Olympic lifts and get better at these without strength elements or technical training?<br />
<br />
<h4>
5.The Quality of an Athletes Performance is Due not Only in the Quality of Conditioning but to the Quality of Recovery </h4>
Now in the modern climate, the time an athlete can actually spend in training is lower than ever. Athletes are now more endorsed and promoted than ever before, providing for less actual training time than ever before. If an athlete is injured (see point 1), then there is even less of that to go around and if there is any sport related technical/ tactical training, which again means less to go around. Factor in travel times, competition times and sleep patterns then we have a big mine field to negotiate.<br />
<br />
"Management of intensity vs recovery" becomes the key concept for all strength and conditioning coaches. Yes, we need intensity - but is it correct? Are athletes recovered enough in the right way to mange it?<br />
<br />
WODS don't provide for specific recovery. There are many accounts of severe soreness for days after undertaking some WODS. This is what happens when soreness becomes a major component of judging the success of a conditioning method. Hardcore extreme workouts produce just those types of training loads -extreme trauma as well as micro trauma.<br />
<br />
Sport recovery is an expert field in itself and should not be downplayed when we condition athletes.<br />
<br />
<h4>
6.Lack of "Periodized" Workout Load for Off-Season, Pre-Season or In-Season Phases Specific to Different Sports</h4>
Crossfit by its very nature is designed to create a movement away from structure and programming. Only now is Crossfit starting to look at how it does this. I wrote a system for the use of "Cross Training " (to use the proper name for it) as a periodized block of training. Crossfit does no such thing.<br />
<br />
I recently asked the owner of a large box gym near my home what Crossfit actually does suggest they do in order to progressively build up. His reply was that he "never did anything" because his clients never knew what was meant to come with each WOD. My reply was to monitor loading, recovery and ability level. This approach may be good for military personal who need much higher levels of GPP. But it's not effective for athletes with specific needs who need to peak for specific competitions.<br />
<br />
I believe Crossfit has no such set up for managing cycles in athletics. Some coaches are having Crossfit athletes workout up to 5 times per week with at least 1 hour and 30 minute sessions including the WOD. In many sports, for example the NFL, there is an average of 2 training days per week for heavy lifting and conditioning.<br />
<br />
<h4>
7.Crossfit in Itself Needs Specific Training to be Successful</h4>
What many don't know is that top Crossfit athletes actually do take part in specific programs for certain elements. In order to be at peak for a given sport, you do need specifics. Which still leaves big gaps for those athletes looking to use Croffit as the "cover all". There are more sports that require maximal basic strength that Crossfit WODS do not provide for. A well programmed load managed plan wont have any gaps to it.<br />
<br />
<h4>
8.Crossfit has no Specific Place for the Ageing Athlete</h4>
With the standard of depth and knowledge, we can now extend an athletes career by years. However Crossfit has no provision for the older athlete as the intensity is not sustainable over time. Older athletes need different training in order to deal with age related issues. Intensity will still have its place at some point but not in the way of the Crossfit WOD.<br />
<br />
Even at many levels in sport, coaches with conventional backgrounds are advising athletes in sports like Soccer to take an extra day off to rest once they hit 30. This provision is to deal with the conventional training plus the game. With an extra intensity level from Crossfit, we open older athletes up to further injury and in my observation, I don't see many older people participating in local Crossfit boxes.<br />
<br />
<h4>
9.Crossfit is not Appropriate for Age Specific Training in Youth Athletes</h4>
Yes, before it's said, there are quite a few training methodologies that are not appropriate for the young athlete. However, this links to a number of other issues I have with adults (not just athletes) and Crossfit performance. The first of these issues being improper movement screening and lack of understanding of mechanical teaching for the child/youth athlete.<br />
<br />
I remember trying a Crossfit class for the first time with the owner of my local Crossfit. His response to me was "all you need is a PAR-Q form." I asked about screening. I asked about core assessments (which I do on all of my athletes as an addition to screening), and I asked about mechanical instructions. He said "we'll be fine, we are just Squatting and we don't do screening here."<br />
<br />
I saw a a small boy, maybe around 10 years old, participating in the same workout, trying to do a back squat and failing badly. I'll keep this gym nameless as it has produced some high ranking Crossfit game athletes. But needless to say, I informed the leader about the poor practice there and on that occasion, the boy was moved aside from this particular class. However, the question remains - how many are being allowed to have youth athletes coached in this fashion? Coaching youth athletes is another specificity that again has no place in a Crossfit Box. I've seen no evidence of any specialist coaching expertise for the pre or post pubescent youth athlete being available at any of the boxes I've been too.<br />
<br />
I have seen some very good coaches who are able to add high intensity elements to their programming. But their programs don't resemble Crossfit WODS for good reason. They do contain Oly lifts and other tools Crossfit puts in it's WODS. But they have less injury rates and greater performances over an entire competitive season. The programs are based on vigorous evidence based principles, which I've never seen at a Crossfit box.<br />
<br />
If you want specific coaching programs, then you need an expert. Don't risk your athletic career buying into dangerous "cure all" philosophies like Crossfit.<br />
<br />
For an evidence based, high performance program please feel free to <a href="http://www.pnorthfitness.com/p/contact.html" target="_blank">contact me</a><a href="https://www.blogger.com/null">.</a>PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-3336492182676556632014-08-23T10:36:00.000-07:002014-09-12T06:34:25.213-07:00Conditioning for Football: A look at a Basic Program<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-yosEuH_2ozCy7dwoeofNqZ-dD3GuOPqE4j0ULKtuOssrINkbzhahsbk2DunjQGJc5vq1E2pZLaLiztQyiFQMT-G2jHxguRPp3j97XKxrjvFOloO-YJVRz7eQdDwRJAhNljF_EXuQw8-/s1600/steelers+photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-yosEuH_2ozCy7dwoeofNqZ-dD3GuOPqE4j0ULKtuOssrINkbzhahsbk2DunjQGJc5vq1E2pZLaLiztQyiFQMT-G2jHxguRPp3j97XKxrjvFOloO-YJVRz7eQdDwRJAhNljF_EXuQw8-/s1600/steelers+photo.jpg" height="200" width="320" /></a>I have been asked many time to provide a basic Program for Football athletes here in the UK. Also been asked about this by some within the game in the USA itself.The following basic program I provide is a sample from my upcoming book regarding how to peak for your best NFL, College Season (For US based readers) or for the normal season Football players here in the UK. It is based on my quantitative and evidence based programs which were used during my time as a conditioning coach for Football in the UK. You can find more detail and more programs in the book to be published soon.<br />
<h4>
</h4>
<h4>
What Should a Program be Based on?</h4>
<div>
In order to devise this program I defined a number of rules while working backward from direct observations and measurement of many NFL games over a season(pre-season included). I then defined a number of rules which I see as key to the successful specific conditioning of Football players. The following program is based the following rules:</div>
<div>
<br /></div>
<div>
<br />
<ul>
<li>Sprint work capacity training based the loading parameters of distance, number of sprints and series of sprints per game</li>
<li>Overall work capacity based on the entire number of plays per game</li>
<li>Average number of different loading types a player is exposed to per game such as jumps, impacts, landings etc</li>
<li>The type and frequency of agility based runs, movements and changes of directions</li>
</ul>
</div>
<div>
<br /></div>
<div>
From this and many more observations I designed a method of loading and conditioning players for the specific parameters of the game. This allowed all players I coached to gain a solid foundation. I have had many individuals on this program they have not only drastically improved their conditioning and injury resilience but also their stats before they under take a training camp. From my observations on the game I was able to completely engineer and design many programs of which this is just one sample. I also conducted an evaluation of similar types of sport conditioning for sports such as Rugby Union and Rugby League for new or refreshing conditioning ideas which can crossover to Football.<br />
<br />
It should be stressed before reading that this is a template and is adaptable to any position specific needs. Although I have designed this template to follow the same requirements for explosiveness,speed and upper body strength. I have had success with helping players perform well in the combine with adaptations of this program.</div>
<h4>
</h4>
<h4>
3 Day Per Week Basic Program</h4>
<div>
This is a periodized program which will allow there to be different training protocols for the same stimulus. It allows you as a coach to perform 2 different programs using Football specific training during all phases of the season from off season to during the season. On the first day of the program each athlete is given standard conditioning tests which are then measured at the various different phases of the program.</div>
<div>
<br /></div>
<div>
<i>I<b>n order for you to gain some insight to into my way of thinking I will include any comments I have in brackets in Italics. You can consider this program a basic template which is adjusted based on basic phases of training such if you need to gain complete condition or you need a program for in-season. A players starting condition was taken into account before deciding the depth of training needed.</b></i><br />
<i><br />
</i> The program was devised for 3 days per week and is split into three phases which a player will go through depending on aim and conditioning requirement:<br />
<br />
<b>Phase 1 Anatomical adaptation/Hypertrophy Phase</b><br />
<br />
(<i><b>Hypertrophy phases are good to include for the conditioning of the player and is a big factor in building a powerful player</b>. <b>Leading into what is termed Functional Hypertrophy.Linemen and those new to training should spend more time in this phase)</b></i>This basic phase is for muscle building and fat loss should that be prepositionally appropriate. Any strength training activities performed during this phase are with the ranges of 8-12 rep range. This is performed from the beginning of the off season conditioning program to the start of sheduled training sessions. The aim is to regain any base level of conditioning lost during periods of rest/inactivity after the previous season.<br />
<br />
<b>Phase 2 Strength/ Sprint Conditioning Phase</b><br />
<br />
The number of reps performed per set will drop to no more than 5 per set and maximal loads will be integrated. This phase is for building strength and regaining peak condition with regards to running/sprint based conditioning.<br />
<br />
<b>Phase 3 Power/Specific Speed Phase</b><br />
<br />
This phase is all about peaking power and speed. This from the previous phase up until the last day of training camp. Athletes will reach the start of the season in peak condition ready to cycle through training during the season.<br />
<br />
Explosive power, Sprint Speed and Agility will be worked on through all phases.<br />
<br />
<i><b>Every session will follow the same format of foam rolling warm up, dynamic warm up, activation followed by a linear or lateral movement based session. This will be followed by an SAQ phase agility drills, sprints and specific speed. I include core lifts as in many other Football programs so they will be based on Olympic lifts, squats and bench pressing. Finally finishing with specific football conditioning training. Each drill and conditioning session will be football specific and where possible technical/skill based. Keeping the format and core movements the same allows for mirroring to occur during off season and in season. During the season oyou would take this down to 2 per week training sessions with maximal intensity.</b></i><br />
<br />
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><span style="color: black;"><b>Session 1</b></span><b><br />
</b><span style="color: black;"><br /></span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><span style="color: black;">5 minutes-Foam Rolling</span><b><br />
</b><span style="color: black;">10 minutes -Dynamic warm up</span><b><br />
</b><span style="color: black;">10 minutes-Activation stretching</span><b><br />
</b><span style="color: black;">15 minutes-Linear Plymometrics/Linear movement drills</span><b><br />
</b><span style="color: black;">20 minutes-Speed(sprint interval training, speed drills)(<b><i>This is performed based on the data and loading of sprinting observable during a full average game)</i></b></span><b><br />
</b><span style="color: black;">20 minutes-Strength /Power/Plyo I use Olympic lifts for power development </span><b><br />
</b><span style="color: black;">Snatch 4x5</span><b><br />
</b><span style="color: black;">Front Squat 4x8-12<b>(<i>this is preferred over the back squat)</i></b></span><b><br />
</b><span style="color: black;">25 minutes-conditioning and cool down(Sled etc)<i><b>(sled use is a classic way of conditioning for the sprint speed for the combine)</b></i></span><b><i><br />
</i></b></span></span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-size: 16pt;"><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br /></span></span></span></span>
<span style="font-size: 16pt;"><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><b>Session 2</b></span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br /></span></span></span></span><br />
<span style="font-size: 16pt;"><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">5 minutes-Foam Rolling</span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">10 minutes -Dynamic stretching</span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">10 minutes-Activation stretching</span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">15 minutes-Lateral Plymometrics/Lateral movement Warm Up</span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">20 minutes-Speed(sprint interval training, speed drills)</span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">20 minutes-Strength /Power/Plyo I use Olympic lifts for power development </span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">Power Clean 4x5</span></span></span><b><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><br />
</span></span></b><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">Bench Press 4x8-12</span></span></span></span><br />
<span style="font-size: 16pt;"><span style="color: black;"><span style="font-family: Times New Roman, serif;"><span style="font-size: medium;">25 minutes-conditioning and cool down</span></span></span></span></div>
</div>
<div>
<br /></div>
<div>
<div align="LEFT" style="margin-bottom: 0cm;">
<span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><span style="color: black;"><b>Session 3</b></span><b><br />
</b><span style="color: black;"><br /></span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: medium;"><span style="color: black;">5 minutes-Foam Rolling</span><b><br />
</b><span style="color: black;">10 minutes -Dynamic stretching</span><b><br />
</b><span style="color: black;">10 minutes-Activation stretching</span><b><br />
</b><span style="color: black;">15 minutes-Linear Plymometrics/Linear movement Warm Up</span><b><br />
</b><span style="color: black;">20 minutes-Speed(sprint interval training, speed drills)</span><b><br />
</b><span style="color: black;">20 minutes-Strength /Power/Plyo I use Olympic lifts for power development </span><b><br />
</b><span style="color: black;">Hang Clean 4x5</span><b><br />
</b><span style="color: black;">Deadlift 4x8-12 <b>(some coaches seem to dislike the deadlift for functional purposes but I have found that training this in conjuction with the front squat allows for better speed and posterior development. two excellent advantages for including both)</b></span></span></span><br />
<span style="font-family: 'Times New Roman', serif; font-size: medium;">25 minutes-conditioning and cool down(Sled etc)</span></div>
<div align="LEFT" style="margin-bottom: 0cm;">
<br />
For more detail and to inquire about any drills, exercises and other aspects of this training program please feel free to contact me.<br />
<br /></div>
</div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-56961026374656631732014-07-01T02:29:00.000-07:002014-08-31T08:06:54.974-07:00Minutes in Motion: Lunge Circuit Workout<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzcAvSpIuHRuUm_eA0ZTgd8bZT9J6mC-FziVu_4hn8lpF3CldOOvokgcevy9YA3PvXdhLQLZcVMm7PQ6dIMAraRA0Dhv68HqXDg77ueOfhzHj8l3_scC6dKRa8spoSDl624h98M2RS3cRg/s1600/lunge.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzcAvSpIuHRuUm_eA0ZTgd8bZT9J6mC-FziVu_4hn8lpF3CldOOvokgcevy9YA3PvXdhLQLZcVMm7PQ6dIMAraRA0Dhv68HqXDg77ueOfhzHj8l3_scC6dKRa8spoSDl624h98M2RS3cRg/s320/lunge.JPG" /></a></div>This quick Lunge Circuit will fire up your legs and burn some calories:<br />
<br />
1.Forward Lunge x12<br />
2.Side Lunge x12<br />
3.Reverse Lunge x12<br />
4.Walking Lunges 30 seconds<br />
Rest 45 Seconds and repeat 5 times<br />
<br />
<br />
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-3674641749284112072014-06-16T06:02:00.000-07:002014-08-31T08:18:56.450-07:00Minutes in Motion: Office Ladder Workout<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcLWClYDWtRmJLgC4ouiG0frZgc42doCBxljAkW5KFRrmugARjU7WTeIf5Llg3Qc_-G7qm_dKS-5PmMV0CGG2I9xllRb4_JEEliad2BgBW74boei0BjUNeqPOyKulHz9z7lsVgLQC4WRS/s1600/office.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcLWClYDWtRmJLgC4ouiG0frZgc42doCBxljAkW5KFRrmugARjU7WTeIf5Llg3Qc_-G7qm_dKS-5PmMV0CGG2I9xllRb4_JEEliad2BgBW74boei0BjUNeqPOyKulHz9z7lsVgLQC4WRS/s320/office.jpg" /></a></div>
This very simple workout will get your pulse going against the clock and give you something to workout against.<br />
<div>
<br /></div>
<div>
You will perform the following ladder workout which involves two movements side by side.<br />
<br />
You can choose 2 more body weight movements and use the same form such as hindu press up and lunge.<br />
<br />
Add reps each week, change the movement or simply work against time:</div>
<div>
<br /></div>
<div>
<div style="text-align: center;">
Press Up Burpee</div>
</div>
<div>
<div style="text-align: center;">
1 9</div>
</div>
<div>
<div style="text-align: center;">
2 8</div>
</div>
<div>
<div style="text-align: center;">
3 7</div>
</div>
<div>
<div style="text-align: center;">
4 6</div>
</div>
<div>
<div style="text-align: center;">
5 5</div>
</div>
<div>
<div style="text-align: center;">
6 4</div>
</div>
<div>
<div style="text-align: center;">
7 3</div>
</div>
<div>
<div style="text-align: center;">
8 2</div>
</div>
<div>
<div style="text-align: center;">
9 1</div>
</div>
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-64338588031842222552014-06-09T07:34:00.001-07:002014-08-31T08:02:36.306-07:005 To 5 Barbell Training for Bodybuilding: Best Exercises<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdww7Vt_V9uIIjJ6AEMR7O7Su51rcoHblTW2CN5GJi68BP-uxbH7Yxg485rF5VeTAoWsNTh6ckQB5WqIzHlIKUuKAgbe-vBPwTPM-8yV7eWgiw9IL4svTNg-comMMq8b6Du8ek_gORq2tY/s1600/barbell.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdww7Vt_V9uIIjJ6AEMR7O7Su51rcoHblTW2CN5GJi68BP-uxbH7Yxg485rF5VeTAoWsNTh6ckQB5WqIzHlIKUuKAgbe-vBPwTPM-8yV7eWgiw9IL4svTNg-comMMq8b6Du8ek_gORq2tY/s320/barbell.JPG" /></a></div>With the current rise in "Powerbuilding" and Hybrid Strength/Bodybuilding programs, I decided to outline how you would combine the 5 TO 5 method with with Bodybuilding for those looking for a bit of something different.<br />
<br />
Here I provide a quick overview of a 3 day a week cycle aimed at basic Strength and Hypertrophy and some of the best Bodybuilding exercises to be combined on a given day with your heavy lifting.The aim with the Hypertrophy aspects of this basic program are to maximize your "wideness" and help to give you a strong wide look or the X look of strong legs with V shaped upper body.<br />
<br />
My readers and owners of my book will be familiar with the the complete 5 TO 5 Program. If not you can get my book <a href="https://www.createspace.com/4483088" target="_blank">The 5 to 5 Basic Barbell Training Program</a> here.<br />
<br />
Below is a sample of what your program COULD look like.<br />
<strong><br />
5 TO 5 Barbell Training: The 3 Day a Week 5 TO 5 Barbell Training Program for Power Building</strong><br />
<div><br />
Take 90 seconds rest between sets of 10.</div><br />
<strong>Monday-Deadlift and Arms:</strong><br />
<div><br />
Deadlift 5 to 5 Protocol </div><div>Chins 4 x failure*</div><div>Drag Curls 4 x 8</div><div>Decline EZ bar triceps extension 4 x 8*</div><div>Dips 4 x failure*</div><div><strong><br />
</strong></div><div>*Progress to weighted dips and chins</div><strong><br />
<strong>Wednesday-Squat and Back:</strong></strong><br />
<strong><strong><br />
</strong></strong> <br />
<div>Squat 5 to 5 Protocol</div><br />
<div>Lying leg curls 4 x 8</div><br />
<div>Bent over row 4 x 8</div><div>Pull Up 4 x failue*</div><span style="font-weight: bold;"><span style="font-weight: normal;"> </span></span> <br />
<div><span style="font-weight: bold;"><span style="font-weight: normal;">Close Grip Pull down 4 x 8</span></span></div><span style="font-weight: bold;"> </span><br />
<div><span style="font-weight: bold;"><span style="font-weight: normal;"><br />
</span></span></div><div><span style="font-weight: bold;"><span style="font-weight: normal;">*Progress these to weighted pull ups</span></span></div><span style="font-weight: bold;"><br />
<strong style="font-weight: bold;">Friday- Bench Press and Shoulders:</strong></span><br />
<div><strong></strong><br />
<div style="display: inline !important;"><div style="display: inline !important;"><strong><br />
</strong></div></div><strong> </strong></div><div><div style="display: inline !important;"><div style="display: inline !important;">Bench Press 5 to 5 Protocol</div></div><div><span style="font-weight: normal;"> </span> <br />
<div style="font-weight: bold;"><span style="font-weight: normal;">Incline Press 4 x 8</span></div><div style="font-weight: bold;"><span style="font-weight: normal;">Fly 4 x 8</span></div><div style="font-weight: bold;"><span style="font-weight: normal;">Press behind Neck 4 x 8 </span></div><div style="font-weight: bold;"><span style="font-weight: normal;">Lateral raise 4 x 8</span></div><div style="font-weight: bold;"><span style="font-weight: normal;">Rear delt raise 4 x 8</span></div><div style="font-weight: bold;"><br />
</div><div>This Bodybuilding variation of of the 5 to 5 Barbell training program gives you the some of the best Bodybuilding exercises for getting wide and producing thickness in your physique and some width to your frame. Making this a perfect Powerbuilding workout to give you the best of both worlds.<br />
<br />
</div></div></div>PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com1tag:blogger.com,1999:blog-1160016849024973724.post-23071116234122413782014-06-09T04:56:00.001-07:002014-09-01T17:25:47.695-07:00Minutes in Motion: Office Plyo Circuit<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMSUx42ECm5tJkr-CCGAfg1bnPhXuKy_HR4qYTrV8w-rkzUkI7cUyJbqPrBis7VvZTfdsj6ja-6o2RLvEo8m_CN6f-wg0KBqwMA_s780YfuncsyknP_pX3m9pjZH5BxQXU9QVQc0Eo7DIQ/s1600/plyometrics.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMSUx42ECm5tJkr-CCGAfg1bnPhXuKy_HR4qYTrV8w-rkzUkI7cUyJbqPrBis7VvZTfdsj6ja-6o2RLvEo8m_CN6f-wg0KBqwMA_s780YfuncsyknP_pX3m9pjZH5BxQXU9QVQc0Eo7DIQ/s1600/plyometrics.jpg" /></a></div>A quick office circuit to raise your pulse, no excuse for missing that workout. This short full body circuit will get you pumped and burn some calories.<br />
<br />
1.Plyo Push Up x5 followed by 30 seconds jog on spot.<br />
<br />
2.Knee up lunge x10 alternating legs followed by 30 jog on the spot( to perform this do a noral lunge but power your leg up and get your knee as high as you can).<br />
<br />
3.Box hop drill use an object or file and hop one leg around the file then switch legs followed 30 seconds of jog on the spot.<br />
<br />
4.Burpee to jump squat x10 followed 30 seconds jog on spot.<br />
<br />
Repeat 3-5 times, take 1 minute rest between sets.<br />
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-54590047513164276582014-06-05T11:18:00.000-07:002014-08-31T08:40:50.443-07:00The Old School Way: Lessons for Men in Strength, Conditioning and Life<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh4TfI5twK4dJlu-0Xx4R2SV0MgLKT2DmON6eIzxN8fprpNYp43LCRaCY7dbLlDQDsvpPxPxP3f2gvof-4CLl4IC_dTKU2aRXf-92GiH2yrobGJsKK8MwvFv3xAOl0oE_WM_b1xiMPpApE/s1600/Old+school+way.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh4TfI5twK4dJlu-0Xx4R2SV0MgLKT2DmON6eIzxN8fprpNYp43LCRaCY7dbLlDQDsvpPxPxP3f2gvof-4CLl4IC_dTKU2aRXf-92GiH2yrobGJsKK8MwvFv3xAOl0oE_WM_b1xiMPpApE/s1600/Old+school+way.jpg" height="320" width="251" /></a>Get settled for a long one here guys...<br />
<br />
Ok so first things first, and a little early warning here. My regular readers wont be used to this tone from me and newer readers may be a little put off.<br />
<br />
If you're a never say die, never let them see you sweat, get things done participant of the iron game, then read on. If you're easily offended, you worry about which Crossfad socks or which music you want in your Zumbacise Rhythmic Kickboxing class, then click to another site now.<br />
<br />
The aim of this is to be informative about the value's of old we miss in this society today in and out of the gym. It will also be on my position regarding new modern trends of the feminine male creeping into the gym world. They take away from the values that you gain from hard living, hard working and hard training of old.<br />
<br />
I will outline some of the most valuable lessons about the Old School Way that worked not only for me but for generation of men before me, and I will tell you why they will for you today too. I wont change and neither should you..if it ain't broke don't fix it. Sometimes you just have to cut down to core, acknowledge some truths and get back to your Barbell.<br />
<h3>
</h3>
<h3>
Traditional Values</h3>
I pulled out in to the car park of a local gym where I was about to meet a client, but it wasn't a normal client. What made this man different is that he asked for something very specific, and he was very insistent that he got it too:<br />
<blockquote class="tr_bq">
"Let me go to a hard environment.where I can push myself..I want a real place where I wont be softened up by having it easy".</blockquote>
Ok I thought..now I have a client who wants to become strong and not just workout. He wanted character building in an environment requiring strength both in mind and body. I was pleased he seemed to have the attitude and I thought that's what I'll give him. So that's what he got that night. I walked him into the gym and he took a look a round the place:<br />
<blockquote class="tr_bq">
<i>"It's a bit cold in here." </i></blockquote>
It was. The gym had no heating, which means we felt the winter snap.<br />
<br />
I continued to show him around as he asked question after question:<br />
<blockquote class="tr_bq">
"Where are the treadmills? Cross trainers? The aerobics areas?" Aerobics areas? </blockquote>
I showed him an area of turf and gravel outside for sprints, sled pulls and weighted carries. There was also a small hill for hill sprints. I showed him an area of tires, kettle bells, hammers, med balls, weighted carry equipment. He looked at me:<br />
<blockquote class="tr_bq">
"I'm supposed to get fit here? What about cardio? At least tell me where the bar is for protein shakes? The sofa area? The weight machines?"</blockquote>
There are no machines, we use few. We mainly use free weights:<br />
<blockquote class="tr_bq">
"No machines? What about my biceps curl machine?" </blockquote>
We do chins and weighted chins, and if you need to curl we curl with a barbell. The protein bar is the box in the corner with a blender on it, sofa area? Is the fashion these days for gyms to have sofa areas? With coffee makers and magazines?<br />
<br />
I had my doubts until I recently visited a "hard core gym" near my home which came fully loaded with a leather sofa area, coffee machine and magazine stand. Walls covered in marvel comics and an array of soft furnishings...and Mr. client we use barbells here not machines:<br />
<blockquote class="tr_bq">
"I suppose I can sit on these benches here." </blockquote>
Oh no not really, I suppose you will be standing and assisting spotting while waiting your turn to lift (not that there was a chair in the place anyway). This went on for 45 minutes and needless to say I never saw him after the night I provided him with a character building experience. He left that night and informed me that he went for a luxury gym costing him nearly £2500 for 5 sessions a week.<br />
<br />
Ok that's fine by me. (Now he can watch his House Wives of Beverley Hills reality TV shows on 4 different tv's while he plods on a cross trainer and see it in the reflection on the full length wall mirrors too. After his session he can drink a latte and rest on a plush leather sofa.) We wouldn't want you to be cold , break into a sweat or the unthinkable..actually lift something heavy with a bar and some iron..right? And we certainly would never want you to miss out on the holy grail of the curl machine by training in a gym with serious lifters, strongmen and minimal robust equipment as is the Old School Way.<br />
<br />
Anyone who knows me knows this a particular point with me and it's worth mentioning for you because lets face, it choosing the right gym really is a big thing if you want to get the most out of it. I don't just mean working out here either too. It can be the difference between softening yourself or adding a bit of character building hardness into the otherwise soft daily life most people live(if that annoyed you it's because you live soft too admit it..it'll do you good).<br />
<br />
One fine example of such a gym is the <a href="http://www.mensfitness.co.uk/exercises/sport-workouts/2191/alan-fairclough-remembered" target="_blank">Adlignton Barbell Club</a> and it's a shame we don't see more of these places. This is a place that lives up to the old fashioned way, weight lifting is never supposed easy. Go to a modern commercial gym and ask a lot of the guys about leg day. I can count on my hand the number of guys in my gym who don't miss leg day. If your gym is full is full of "Mr can't squat" who wont squat because he simply does not like leg day, then you're in the wrong place. "I follow the Squat 800lb by only doing legs once a year" said no successful strength athlete - ever.<br />
<br />
This supposed to be hard, character building and mentally strengthening. I guarantee the man who just struggled to put 5lbs on a 500lb Deadlift will feel mentally stronger to approach life challenges than a man who just figured out he can buy a comfy gel seat for his spinning bike. If you don't believe me or think I'm wrong then that's ok..I've been there and done it. But more than that, I'm on your side. There is a place for you..right next to the women in front of the mirrors where you can compare notes on flowered shorts..flip flops..body shaping..big brother get me out of the jungle sing along shows and which salon will give you the Beiber look best.<br />
<br />
Seriously guys, step out of your zone. Test yourself with other men who will push you just as hard. I'm not against other forms of training they have there place but that doesn't mean we have to take to hardship out of it. I promise you easy it is not, but rewarding it is. Leave the health farms and clubs for the women, I promise you <a href="https://www.youtube.com/watch?v=tCgJ8BN6Ddk" target="_blank">this type of training</a> with <a href="https://www.youtube.com/watch?v=_5BLeXsj2UA" target="_blank">this conditioning</a> will do more for you than this <a href="https://www.youtube.com/watch?v=Nd84kanUEIY" target="_blank">"Dance Aerobics" for men.</a> Think about it guys. Lets look at some old school ways and lessons I've learned that will work for you too.<br />
<h4>
</h4>
<h4>
Old School Way 1: Don't Forget Your Steak and Eggs</h4>
Ok so things have advanced in nutrition terms some what and that's good, but things have yet to advance in natural terms. Put down your fad diets, forget your cutting and let the women do the diet swapping thing. You still need meat and you need plenty of it. Yea there are plenty of anti-meat crowds around but you are a carnivore and you eat like one.<br />
<br />
Do you need to cut? Not really save that for the 6 week six pack wannabes at the gym who can't lift a brown paper bag, Will it matter if you still carry that little bit of fat when you can deadlift 600lb? You don't need to be told what to eat guys and that should not be so different from strong men of old. They weren't over weight were they.<br />
<br />
If you really want to count calories that's ok I'm sure your girlfriend wont mind you having a salad at lunch, she probably likes you looking thin and lacking strength...ya know..like a woman. Salads are not the food of strong men.<br />
<h4>
</h4>
<h4>
Old School Way 2: Comfort is Not Your Friend</h4>
This is true both in the gym and outside of it.<br />
<br />
Want to build character? The get used to discomfort because you're going to need it. Much like the example I provided above do you think a luxury gym will put you out of your comfort zone? Or make you push it? More so do you think the people in there will really be doing the same thing? It's about mentality to life and lifting.<br />
<br />
If your gym doesn't encourage this or is not doing it for you then find a new gym. Are you an environment where you only want to train or need to train? Need is having to make the lift and make the numbers or getting the job done no matter how that that feels. It's about leadership both in the gym and life. Are you going to be half assed or are you going to dominate it and take it down? Once you've done it you will see it's not as bad as it seems and you will learn to enjoy the feeling both in and out of the gym.<br />
<br />
Discomfort and harsh conditioning is character building if it weren't why would the military do it? Generations before knew it so why should you escape it?. Old school hard living..and that does not mean using moisturizer with the women after a set of deadlifts because you are afraid of rough hands (I have seen it done and it will give you women's hands).<br />
<h4>
</h4>
<h4>
Old School Way 3: It's Best When it's Simple, and Preferably Heavy</h4>
So you have your several fitness magazines a month, your subscriptions to a hundred workout websites and your stacks full of bodybuilding programs...your time is consumed with..volume. Volumes of sets.Volume of reps and sheer variety of exercises for days a week. What did you get from that? Probably nothing, but if you want to chase a pump go ahead.<br />
<br />
The simple fact of life and lifting is that you don't need all these fads. They wont enrich your life or your training. Look at the simple programs like 20 rep squats..one exercise a session program..5-3-1 by Wendler..and many more. You don't need what modern main stream media in the fitness industry is selling you, I've seen some of the best results from people I know who just work out in a garage with a few hundreds of lb's of iron weights, power rack and pull up bar and olympic dumbbells. Not one volume program was seen in sight.<br />
<br />
If you can't do it with those you probably don't even need it. The same goes for life in the gym you should never cut corners you only cheat yourself and in life cutting out what you don't need.getting priorities right is key. In the old days before racks were invented 2 people would lift weights onto a guys back so he could Squat..there was no can't squat wont squat..get it done. Even the Austrian Oak Arnold took part in strength and powerlifting contests, he credits 5x5 with his foundation. Strength has it's own look don't give into modern norms in society the old school way is best here.<br />
<h4>
</h4>
<h4>
Old School Way 4: Hard Work is Best for You</h4>
Since the mid 80's and early 90's with the rise of the noise which modern generations call music (I mean those horrible trashy dance sounds modern men lift too these days) society has become increasingly softer and entitled. This can be reflected in today's gym culture. Pain, hard work and discomfort.have been set aside in favour of being given everything and living in comfort. Gyms full of soft furnishings, easy workouts mentality, trendy health clubs stacked with rows of machines. I could go on but you get it right?<br />
<br />
Most gyms don't allow for the serious trainee any longer and when there is intensity it comes along with stupidity in the form of Crossfad workouts. Gone are the days where there was a barbell club and that's all you had. If you're afraid of hard work, lifting, conditioning and earning strength in and out of the gym..then say hello to weak living. There was a time when men would work a full day and go out and lift. No messing just get it done. The gym I grew up in had a board and you add your numbers, its very simple you lift you work hard you earn strength and if that doesn't make you feel better about yourself hitting a goal then I don't know what will. It's certainly not walking for an hour on a treadmill surrounded by tv's..smelling the coffee..and chatting on the sofa.<br />
<br />
But what can we expect from the mass feminisation of male society these days? Did strong men of old get in shape by walking an hour on a treadmill listening some yapping women moaning on a techno beat? Putting hard work in is not just about training and it transfers to every other aspects of your life. No pain no gain the old school way.<br />
<h4>
</h4>
<h4>
Old School Way 5: Do Basic Movements and Repeat Them Over and Over</h4>
Ok now here is another principle that extends outside of the gym. First of I am not going to say programming is bad but that doesn't mean we throw out the old and chase fads unless your second name is Glassman. That's why Squat, Deadlift and Bench Press are still going today as the basis of any effective strength program. The important thing is getting know and push your limit.<br />
<br />
Have a program but if you want to don't be afraid of adding more weight or picking up that heavier kettlebell. Life and sports require the ability to push yourself and adapt. If isn't broke don't fix it all you need to do is do more of it. Don't go to the gym with 5x5 on your workout card go with 5x5 failure. At the end go for a rep record and push yourself. See what you can do when your tired and bashed up even if it's just 2 more reps on your last set of five.<br />
<br />
This is a discipline and just like the principles here you learn that for life too. Through keeping your principles of being a man, being a gentlemen in life even when things get at you. Don't give into life or society with its "old school way is out fashion" views. You never say die in the gym so take that into life. In truth you can probably get all you need from squat, bench press, deadlift, variations of pull ups and chins, rows and pick things up from the floor.<br />
<br />
Look up old school way of doing it from decades ago this is what you see..what the fitness experts hate to hear..and the industry hates it because they know most of them would be redundant overnight and the fads they push would disappear..and the dancercise for men dvds they promote would become things of comedy. The old school way of doing things works for a reason.<br />
<h4>
</h4>
<h4>
Old School Way 6: Accept Any Challenge</h4>
That goes for outside the gym too..why would you back down?<br />
<br />
Here's the thing in the days gone by it was never all about lifting, it was about Physicality and being Physical in life. So what did the old strong men do? The had a an attitude of never backing down from any physical challenge and including more than just the lifting. They never left things out and in true style they never made it easy either. It was lifting, conditioning and stretching. That's right one thing I said conditioning not cardio..not zumba..not boxercise to music or any of that.<br />
<br />
In the more physical days they carried weight, picked weight up, walked with weight and moved it around. There were no labour saving devices and health laws surrounding jobs. Men did physical work and that reflected in training. If you want the best reflection of this look at strongman events like farmers walks, sledge pulls etc. They also used body weight conditioning. Does it have to be the same every workout? No embrace the challenge.<br />
<br />
Set yourself a number like 500 body weight then every workout start a different conditioning session. One challenge is the 500 squat session give it a go..I bet some of you said what 500 squats? and the mentality right there make your work hard and active. Challenge yourself every given day. Here is a good rule I learnt from an old lifter "first man in the gym sets the session".<br />
<br />
Now if the man that arrives first for 3 days running like to do circuits of squats, burpees, sprints press ups, partner carries etc then guess what you're doing..or don't go. But you would never give up would you? Take value from the challenge and competition. And that's the mentality you need in life its about the action and the doing. The setting and beating of challenges to better yourself. Be a man of action and step up to your challenges like the strong men of old.<br />
<h4>
</h4>
<h4>
Old School Way 7: You're There to Train and Get Strong, so do That and Nothing Else</h4>
If you go to the gym to find the next "Mrs girly man" then you're in the wrong place and you need to one of those feminine places with the soft sofas or better yet get the hell out. Gyms are not for anything else other than training..getting big and strong with other like minded individuals. You know the place..there's a lot of guys focused serious about lifting it's about old school camaraderie. Everyone gets fantastic results because they are all the same and all there for one thing.<br />
<br />
I've seen men in there 50's and 60's still loading a barbell. They may not hit the numbers lie they used to but they do it and for their age it shows. Keep where you lift and where you relax detached. They are not the same and yes we all do need to rest or relax but having a good looking woman around with the sports on is for home with your woman. So on the way to the gym get ready to lift and channel what you have into your focus. If not then stick to your "120lb on the bar gym squat limit" in the female friendly lifting gyms..I'm sure the skinny jeans manufacturers will love you.<br />
<h4>
</h4>
<h4>
Old School Way 8: Document Everything, Keep Records</h4>
This may sound like a recent but it's not..and we are not measuring your ability to perform the latest "aerobics hollywood style physique session". It's something different. It's about being responsible, self-reliant and self-sufficient. Once I 've given clients a program and they know the exercises I expect them to write their own training log. They are there to learn build character as people through my coaching and if you need to use instructors or rely on them are you advancing at all? No and they're not teaching you either(and that includes you people reading this telling yourself you do that with your clients).<br />
<br />
It's also about motivation through honesty with yourself and what you need to do. There's that cross over again..sounds familiar? yes it should its another life skill of the old school mindset..do it yourself. Take action its as simple that. If you can't take charge and lead yourself..then how can you do it without anything else? or anyone else? Good luck getting that from Crossfad I'll have to remind Glassman that working out does involve programs..or something more simple like writing things down. Good luck gaining life skills from Crossfad senseless placement of exercises no matter how much they claim to be a branch of the old school way..just like they claim to have invented fitness.<br />
<blockquote class="tr_bq">
"If they say Women that lift look like men..then men who don't lift must look like women" ~ Arnold Schwarzenegger</blockquote>
Do you want that? Or are you going to lift and condition yourself until all that's left is strength, character and the balls you will live life with? If you're reading this from a sofa with a coffee in a gym..then get of your ass and do your squats. If you're reading this from a sofa with a steak after doing your squats..good don't lose the values of the old school way.<br />
<br />PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-47560102171605689112014-06-03T02:30:00.000-07:002014-08-31T08:23:56.461-07:00Minutes in Motion: Busy Day Office Interval Workout<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoqU-1CaXW3IPI0ZTfjI6ateivOS0bPk1Ci_t0_9E11eIGtO5VkVlpTFPifokN98Sckashc8kZ7J4ml94grPeg7LN3oLwGq8ESAsJc8YbNCey6vSUJIcGTTUFBGG7y4uy6lNnNDvNKBQqy/s1600/chair.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoqU-1CaXW3IPI0ZTfjI6ateivOS0bPk1Ci_t0_9E11eIGtO5VkVlpTFPifokN98Sckashc8kZ7J4ml94grPeg7LN3oLwGq8ESAsJc8YbNCey6vSUJIcGTTUFBGG7y4uy6lNnNDvNKBQqy/s320/chair.JPG" /></a></div>You will be doing body eight movements followed by intervals active rest. Repeat this circuit 3-5 times.<br />
<br />
1. Chair dips x 20 followed by 30 seconds jog on the spot.<br />
<br />
2. Press ups x 20 followed by 30 seconds jog on the spot.<br />
<br />
3. Squats x 20 followed by 30 seconds jog on the spot.<br />
<br />
4. 30 Second plank followed by 30 seconds jog on the spot.<br />
<br />
<i><small>Image: MNN</small></i>PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-14055767781416280512014-05-12T05:23:00.000-07:002014-09-01T17:28:09.657-07:00Minutes in Motion: Office Dirty Dozen Circuit<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqH0QwQ9ElkG5s_q7Nwvszlt2epLI82NC3U-jIajVTsdN4fD3WH19dm_YSMXFpnUCGaFNkbK5FzJ-IChHtVVyKJlvtAKJZFRo-vJFLJ9UnLERP0hjFrsJch51V-J9hPx9w_EE9Xgx6zEng/s1600/bodyweight-circuit-training-282x300.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqH0QwQ9ElkG5s_q7Nwvszlt2epLI82NC3U-jIajVTsdN4fD3WH19dm_YSMXFpnUCGaFNkbK5FzJ-IChHtVVyKJlvtAKJZFRo-vJFLJ9UnLERP0hjFrsJch51V-J9hPx9w_EE9Xgx6zEng/s1600/bodyweight-circuit-training-282x300.jpg" /></a></div><br />
<br />
This an adaptation of one of my favorite circuits to be done right in your office. You take the following:<br />
<br />
-Upper body exercise<br />
<br />
-Lower body exercise<br />
<br />
-Cardio move<br />
<br />
Do each one 12 times then perform 4 circuits. 12 exercises and 12 reps.<br />
<br />
Office Dirty Dozen<br />
<br />
1.Press Up x12<br />
2.Lunge x12<br />
3.Jog on Spot 30 seconds<br />
<br />
Repeat 3 more times after 30 seconds rest between sessions.<br />
<br />
PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0tag:blogger.com,1999:blog-1160016849024973724.post-58491559771259689742014-05-05T04:37:00.000-07:002014-05-05T04:37:44.168-07:00Minutes in Motion: Body Weight Circuit<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzY6HNk2UNKO42c2gK7MI54fPqw5aidY7C0vVGCCudHrqM7oOeFuBEsLZsmJL7iQJXtGeDi49e57jPRK2azxkzmuSujKyctfH-myMuDby57qC-MziRmvk3hDaFaDK0RAyf6IhW8XMHHMDZ/s1600/images+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzY6HNk2UNKO42c2gK7MI54fPqw5aidY7C0vVGCCudHrqM7oOeFuBEsLZsmJL7iQJXtGeDi49e57jPRK2azxkzmuSujKyctfH-myMuDby57qC-MziRmvk3hDaFaDK0RAyf6IhW8XMHHMDZ/s1600/images+2.jpg" height="212" width="320" /></a></div>
<h2>
<b>Minutes in Motion:Body Weight Circuit</b><b><br /></b></h2>
This simple circuit will give you a quick body weight blast:<br />
<br />
Squat x 30<br />
Triceps chair dips x 20<br />
Decline press up feet on chair x20<br />
Seated leg raises x 25<br />
Plank 30 seconds<br />
<br />
Perform this quick circuit 3-5 times with a minutes rest in between to give you a quick boost in your day.Never miss a workout if you don't have to.<br />
<br />PNorthFitnesshttp://www.blogger.com/profile/11585327001506564595noreply@blogger.com0