5 rounds of:
50 each mountain climbers
25 face wall squats
20 push ups
10 each alternate V-ups
Wednesday, August 8, 2012
Tuesday, August 7, 2012
Thursday, December 29, 2011
Bigger Balls for a Commanding Core
Some good tips from NSCA...
Bigger Balls for a Commanding Core
Medicine balls (MBs) are weighted balls of varying sizes that can be used in a variety of different ways to increase the intensity of a workout and allow your tactical athlete to move in a more functional manner (e.g., adding rotation to standard exercises).
As experts have come to realize that all movement begins from the core (e.g., sitting up, standing, running, lifting, etc.), the use of MBs to strengthen these muscles has become increasingly popular over recent decades. The drills in this article feature a series of rotational MB drills that begin from a seated position and progress to standing positions (i.e., simple to more challenging and complex drills).
- Sit on the ground holding a MB with your back toward a wall (see Fig. 1)
Fig.1 Seated Rotational Toss: Starting Position - Extend both arms so the MB is held away from the body
- Rotate the torso (not shoulders) as far to one side as possible and throw the ball against the wall behind you (see Fig. 2).Catch the ball off the rebound and complete 10 reps to the same side
Fig.2 Seated Rotational Toss: Rotating Position - Repeat 10 reps of the exercise to the opposite side
Progressions
Progress rotational MB throws from:
- Seated position
- Kneeling position (see Fig. 3)
Fig.3 Kneeling Rotational Toss: Starting Position - Standing position (see Fig. 4)
Fig.4 Standing Rotational Toss: Starting Position
As the tactical athlete progresses in their ability to complete this drill, incorporate the following progressions as well:
- Increase the weight/size of the MB
- Use one arm only with a MB that has a handle
- Use a MB with a rope to alter the forces and dynamics of the drill
Summary
This is an easy and effective way to add a rotational component to any tactical training program. Focusing on an explosive throwing action will develop the rotational power of your tactical athlete.
Original Title: . Rotational medicine ball exercise progression.
Author: Mark Roozen MEed, CSCS*D, NSCA-CPT, FNSCA
Publication: NSCA TSAC REPORT . 10: 5-6, 2009.
Tuesday, June 29, 2010
6.29.2010
Today's workout...
50 of each on each side of:
Single leg squats
Push-up stabilizers
Hanging knee raise (alt.)
Long Jump (double leg take off R/L single leg stick)
50 of each on each side of:
Single leg squats
Push-up stabilizers
Hanging knee raise (alt.)
Long Jump (double leg take off R/L single leg stick)
Monday, June 28, 2010
6.28.2010
6.28.2010
Today's workout...
5 rounds of:
25 DL
50 each mountain climbers
25 push-ups
10 each alternate V-ups
Today's workout...
5 rounds of:
25 DL
50 each mountain climbers
25 push-ups
10 each alternate V-ups
Tuesday, June 22, 2010
6.2.2010 Workout
Today's workout...
3 rounds no stopping:
-15 yards butt-kickers (the FF way)
-30 push-ups
-shuffle suicide (ask Coach Eve what these are!)
-30 bent rows
-30 plate abs
3 rounds no stopping:
-15 yards butt-kickers (the FF way)
-30 push-ups
-shuffle suicide (ask Coach Eve what these are!)
-30 bent rows
-30 plate abs
Friday, June 18, 2010
Weight loss update...
Hello FITTer's!
Today is Friday! I weighed in today at 11 pounds down! I am so excited! I thought I was stuck at 8 pounds down until this morning. I have added ground turkey, my lovely Fage' Greek yogurt and of course a little bit of dark chocolate. I still feel great and I see a difference every day. I still have about 20-25 pounds to go to reach my ultimate fitness goal. I will see what I look and feel like 20 pounds down from where I am at now. I already look great, just want to trim up for swimsuit wear..ya know a girls gotta look good!
Stay tuned....
*Be F.I.T.T.*
Do you have the right Formula?
Today is Friday! I weighed in today at 11 pounds down! I am so excited! I thought I was stuck at 8 pounds down until this morning. I have added ground turkey, my lovely Fage' Greek yogurt and of course a little bit of dark chocolate. I still feel great and I see a difference every day. I still have about 20-25 pounds to go to reach my ultimate fitness goal. I will see what I look and feel like 20 pounds down from where I am at now. I already look great, just want to trim up for swimsuit wear..ya know a girls gotta look good!
Stay tuned....
*Be F.I.T.T.*
Do you have the right Formula?
Tuesday, June 15, 2010
Days 18-20 BHS Program
6/12-6/14/10
OK folks, this is my last blog about the BHS Detox Program, however I will still be continuing my journey to lose another 25 pounds (yes, yes I know, I don't look like I have that much to lose...I do, to reach my fitness goal). I will continue to blog weekly about my progress; feel free to add in your comments and your progress, for those of you who are on any type of nutrition or exercise program.
I must start off with a confession. It was Sunday night and I was so hungry I couldn't take it anymore. There was a leftover breakfast burrito in the fridge. Leftovers from my boyfriend, Damian, and I must thank him, he has been so supportive with this program; he does still splurge here and there when I am not around to not tempt me...ha ha! Anyway, back to my story, it was 8:00p and I saw that burrito calling my name and I still had about 200 calories left for my day, but nothing else sounded good. I was chickened and egged out. I tell ya, 20 days with NO splurge meal, which I usually give myself one meal per week. I gave in and I know I shouldn't have. As a result, I did not lose or gain any weight. Boy did it taste so good though!
Monday morning came, my last day on the program and I was back on track. Feeling great and eating "clean". I went for a 2 mile run and felt great. My appetite has decreased, to be expected and feeling lighter each day.
My overall experience with the Balanced Health Solutions program has been extremely positive! This was exactly what my body needed to get it back on track. Now, I will have my Registered Dietitian, Stacey Frattinger, look at my eating habits to ensure I am continually in-taking enough nutrients to manage my workouts and maintain my muscle mass as I lose fat mass. For anyone who thinks this is just another gimmick, it's not. People who eat copious amounts of processed, fast foods, caffeine, etc. This is the right start for you. Having a kick start to put your eating habits into check has been beneficial for me. Having a dietitian counsel you about your eating habits to keep you on track is the best option long term after you have started an extreme program such as this detox program.
Last, I will add back in my blog, the daily workouts. Follow along and feel free to email me for any workout questions. If you would like online personal training, contact me at train@formulafitt.com
To contact Chris Kelly at Balanced Health Solutions, email chris@balancedhealthreno.com
To contact Stacey Frattinger, Registered Dietitian, email formulafuel@hotmail.com
OK folks, this is my last blog about the BHS Detox Program, however I will still be continuing my journey to lose another 25 pounds (yes, yes I know, I don't look like I have that much to lose...I do, to reach my fitness goal). I will continue to blog weekly about my progress; feel free to add in your comments and your progress, for those of you who are on any type of nutrition or exercise program.
I must start off with a confession. It was Sunday night and I was so hungry I couldn't take it anymore. There was a leftover breakfast burrito in the fridge. Leftovers from my boyfriend, Damian, and I must thank him, he has been so supportive with this program; he does still splurge here and there when I am not around to not tempt me...ha ha! Anyway, back to my story, it was 8:00p and I saw that burrito calling my name and I still had about 200 calories left for my day, but nothing else sounded good. I was chickened and egged out. I tell ya, 20 days with NO splurge meal, which I usually give myself one meal per week. I gave in and I know I shouldn't have. As a result, I did not lose or gain any weight. Boy did it taste so good though!
Monday morning came, my last day on the program and I was back on track. Feeling great and eating "clean". I went for a 2 mile run and felt great. My appetite has decreased, to be expected and feeling lighter each day.
My overall experience with the Balanced Health Solutions program has been extremely positive! This was exactly what my body needed to get it back on track. Now, I will have my Registered Dietitian, Stacey Frattinger, look at my eating habits to ensure I am continually in-taking enough nutrients to manage my workouts and maintain my muscle mass as I lose fat mass. For anyone who thinks this is just another gimmick, it's not. People who eat copious amounts of processed, fast foods, caffeine, etc. This is the right start for you. Having a kick start to put your eating habits into check has been beneficial for me. Having a dietitian counsel you about your eating habits to keep you on track is the best option long term after you have started an extreme program such as this detox program.
Last, I will add back in my blog, the daily workouts. Follow along and feel free to email me for any workout questions. If you would like online personal training, contact me at train@formulafitt.com
To contact Chris Kelly at Balanced Health Solutions, email chris@balancedhealthreno.com
To contact Stacey Frattinger, Registered Dietitian, email formulafuel@hotmail.com
Subscribe to:
Posts (Atom)