Shoes or Straps

Sorry for the lack of post the last couple of days working midnights and changed up my training, video's coming this week.

   The human foot has over 100 muscles and tendons that run through it. Wearing cushioned sneakers is like wearing a cast all day, so the muscles and tendons in your feet become weaker over time. This increases your chances of ankle, knee, hip and low back injury -- a poor sneaker choice will prevent old injuries from healing properly. Training in Vibrams has essentially "uncasted" and helped restore strength, balance and range of motion in his joints.

   No more lifting straps. Lifting straps act as a "cast" to your hands and forearms (similar to the example of cushioned sneakers and your feet.) Straps may help you 'lift more weight' while you're in the gym, but then your grip won't be up to the task during 'real-world' activities or on the athletic field

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Conditioning Training

Conditioning is a form of training that enhances stamina and endurance, which are crucial for maintaining strong athletic performance throughout a practice, game or training session. Conditioning develops the body’s ability to meet the energy demands of various sports, both anaerobic and aerobic. Anaerobic activity uses stored energy to power short bursts of intense activity—such as sprinting, jumping or lifting weights—that last approximately 30 to 60 seconds. Aerobic activity uses oxygen to provide sustained performance for longer periods of time, for sports like cross country. Athletes should undergo conditioning tests and participate in conditioning workouts that mimic their sport. Learn how to boost your conditioning with workouts, exercises and drills from today’s top experts and elite athletes.

Crossfit Underground Fitness Style

http://youtu.be/wRBXupz0RxA

New Video 100% Real Work

http://youtu.be/j2jNwV23-4M

Start Slow And Have Fun

   Your first step is to what kind of activities you'd like to do. The trick is to think about what's accessible to you, what fits your personality and what you'd feel comfortable fitting into your life. If you like to go outdoors, running, cycling, hiking or walking are all good choices. If you like the gym, you'll have access to stationary bikes, elliptical trainers, treadmills, rowing machines, stairmasters and more.

   There is no 'best' cardio exercise. Anything that you enjoy and that gets your heart rate up fits the bill. It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way, do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider sports, group fitness, working out with a friend or a walking club. Choose something you can see yourself doing at least 3 days a week.

 
  The frequency of your workouts will depend on your fitness level and your schedule. Beginners should start with about 3 non-consecutive days of cardio and work their way up to more frequent sessions. The general guidelines are:

• To maintain current fitness level: 2-4 days a week (at least 20 minutes)
• To lose weight: 4 or more days a week (at least 30 minutes)
• To train for a triathlon: A whole lot.

  
  Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start working on your intensity. How hard you work is a crucial factor in your workout because:

• How hard you work is directly related to how many calories you burn
• Raising intensity is the best way to burn more calories when you're short on time.
• It's an easy part of your workout to change--all you do is work harder
• It's easy to monitor with a heart rate monitor or perceived exertion scale

  The most important thing is  to make it a family event or just have fun.

Resistance Training Live A Healther Life

   Research shows that when properly supervised and prescribed in the light of a persons  history and condition, whether they have cardiovascular disease or not, resistance training increases muscular strength, endurance, independence, and ability to perform a large range of activities. It reduces disability and enhances quality of life. Other benefits include increase in bone mineral density and lean body mass.

   The main recommendations are to make sure when you are embarking on resistance training for the first time:

• Exercise in a rhythmical manner, using a slow to moderate speed that is controlled.
• Exhale on the effort, inhale on the return (eg when doing a shoulder press, exhale when you exert effort to push the weight up, inhale when you relax and bring it down).
• Avoid holding their breath and ensure a full range of motion.
• Alternate between upper and lower body workouts.
• Choose weights and the appropriate number of repetitions per set according to their health status, frailty and age.
• Limit the workout to a single set, 2 days a week.
• Involve the major muscle groups of the upper and lower body: chest press, shoulder press, triceps extension, bicep curl, lat pull-down, lower-back extension, abdominal crunch/curl, quad extension, leg press, leg curl, and calf raise
  

German Volume Traning A Lost Art

   German Volume Training isn't for the faint of heart. Be prepared to train intense and hard. If you're tired of the same old training routine, and want to shock your muscles into new growth, look no further!

 

   

Core Principles of German Volume Training

German Volume Training isn’t rocket science. There’s no elaborate formulas to figure out, and no training techniques to be mastered. GVT is built around three simple, core principles:

1. One Exercise. You perform one exercise per body part. That’s it. Stick with heavier, compound-style lifts that tax major muscle groups. Because you will be performing a limited number of exercises per week, proper exercise selection is critical in maximizing the effects of GVT.
2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat, 90 seconds is needed. (And then some!)

                 
     You will also find that on certain exercises, you will lose strength fairly quickly. My strength dives when trying to hammer out sets of overhead presses. I don’t think I’d be able to perform 10 sets of 10 reps with 20% of my 1RM for this exercise.
     Hang in there. Over time, your strength endurance will noticeably increase. Push for one more rep on every set. As long as you focus on progression, the weight will take care of itself.
On the first few sets of an exercise, the weight will feel too light. You’ll start to wonder if you’ve made a mistake. You didn’t. Be patient. By sets 7, 8, 9 and 10, you’ll be in tremendous pain. GVT is very deceiving. On paper it looks too easy. After 2 sets, it feels too easy. After a week of GVT, you’ll be ready to quit the program, and never run it again. It’s tough! But it works!