👏👏 @simonsinek reminding us that we all make mistakes, but how you respond to your mistakes is what truly matters 👏👏⠀
This page aims to make you all better coaches, so today we are going to ask you to tell us about a mistake you've made in your career ❌ Hopefully another coach can learn from your experience, and avoid it 🤞🤞⠀
👉 Let's hear it, help each other out and together we can raise the standard of this profession 💪💪
4 Tags vor
📣📣 @cvasps reminding us that our job is more than just getting people to lift weights and run fast 📣📣 ⠀
We don't just develop athletes 🏋️ we develop people !⠀
👉 Coaches, let's hear about some of your most rewarding moments🥇 These don't have to be related to winning championships or improving an athlete's squat 🤔 ⠀
Let's hear about the impact you've had on an athlete's life 💪💪⠀
⬇️⬇️ Comment Below ⬇️⬇️
1 Woche vor
Here’s another gem from the Russians 🇷🇺
Anyone ever used it ?? 🤔
This was one of the first powerlifting specific programs that I ever tried (around 6 years ago)
At that time it took me from a 160kg to 180kg squat 🏆
I’ve used it several times since then with other clients (some more experienced and some less experienced than what I was) and still had a great deal of success 💯
If you don’t want to run the program as a single lift program .. then you can also spread it out over 9 weeks performing one session p/week for each of the main movements 💡
Here’s what it would look like...
Week 1 : 6x3 @ 80%
Week 2 : 6x4 @ 80%
Week 3 : 6x5 @ 80%
Week 4 : 6x6 @ 80%
Week 5 : 5x5 @ 85%
Week 6 : 4x4 @ 90%
Week 7 : 3x3 @ 95%
Week 8 : 2x2 @ 100%
Week 9 : 1x1 @ 105%
You could use this sort of structure...
MON : Squat
WED : Bench Press
FRI : Deadlift
SAT : Bench Accessories
Overall I’ve found it to be another great template worth trying / researching for yourself 🙏
1 Woche vor
Social media is a blessing and a curse when it comes to fitness. Some amazing strength coaches regularly post workout tips, cutting-edge exercises and other educational content that athletes and other coaches can benefit from. At the other end of the spectrum are individuals who win tons of followers simply because they have a nice backside or huge biceps. Or they post ridiculous exercises that might appear impressive when in fact they're stupid and dangerous.
By the way I don't have a 6 pack, more like a buddha belly. I may not be aesthetically pleasing to the eye (besides my late dear mother). I feel I provide detailed information but I only have 1500 followers on Instagram. Which I'm grateful for. I'm all about substance and not flashy exercises to get views. I've spent 6 years at university plus I've trained with and learned from some of the best strength coaches in the world. And I'm always learning and will always be a student of the iron game.
So folks don't fall for the bullshit and be wise when choosing a coach.
6 Tags vor
💭💭 @zachdechant sharing his thoughts on biomechanical efficiency and sports skills on the @cvasps podcast 💭💭⠀
Coaches, how many of you focus on the biomechanics of sports skills in your current program? and if not, why? 🤷⠀
Comment below to tell us your thoughts 👇👇👇
1 Woche vor
Let’s talk about high reps... 🤔
But hold up .. how many is considered high ?? 🤷♂️
Most training literature will tell you that 20 reps is the most amount of reps worth doing - and any more than this will lead to such minimalistic differences that it’s not ever worth measuring 🧪
There are also many other beliefs about volume such as 24-30 total reps is an optimal volume range to increase general strength and muscle hypertrophy (eg. 4x6 or 3x10 etc)
But then there’s programs like German Volume Training that completely broke that rule by recommending 10 sets of 10 reps (100 total reps) on a singular exercise 😳
Another “rule breaking” program is one from @thibarmy named HSS-100 that suggests performing straight sets of 100 reps 🔥
Then there’s people like @tomplatz who completely disregarded all traditional rules and would occasionally squat for 5-10 minutes straight 🤯
My point is... EXPERIMENT.
Challenge yourself... break the rules...
Here’s a great quote from Peter Diamandis:
“If you cant win, change the rules. If you can’t change the rules, ignore them”.
In endeavoring to create and hold tension while working on my upper back, I tried out @dr.joelseedman_ahp 's back against the roller variation. (Which helped significantly)👏👏👏 I also shifted a bit towards my left arm to get my weaker a bit more of a challenge. Thid was extremely effective in creating a new level of awareness and stability to this face pull drill.👍👍👍 If you have an underactive side due to past injuries and sports like I do, give this variation a shot.
Can’t fit all the pics in one. First set is one year apart, second set is 9 months.
Develop good habits and confidence at a young age and reap the benefits! Don’t wait until your mid 20s like I did. But if you did don’t keep pushing it off. Don’t start Monday, don’t start January 1st, let’s crush your goal before the New Year. The only commitment I ask for is effort. #resultsbaby#thatswhatwedo#gainzville#jacked#strengthcoach
14 Minutes vor
Reload Week: Day 4
Starting to feel more "normal" and recovered now.
This morning's session felt pretty good and I'm enjoying hitting some banded work as I've not done any for a while so the novelty factor is pretty high.
=> Split Stance MB Toss + Split Squat Jumps.
=> Banded SSB Squat
=> Banded Bench Press
=> Sled Drag
=> Split Squats
=> Banded Push Ups
16 Minutes vor
This is one of my favourite programs of all time and arguably one of the best templates available for intermediate level lifters 🙏
Anyone ever used it ??
What were your results ??
The recommended progression is to simply add 2.5kg / 5lb to all of the main movements each week 💥
It’s not about how much you can do in the gym. It’s about how little you can do and still make your body change. - Mike O’hearn .
Have a great day 🌍🙏🏻
32 Minutes vor
Try this for an alternate to bench press.
32 Minutes vor
COMPOUND VS ISOLATION
Too often we see young guys approaching the gym for the first time and focus in chest, biceps triceps using mainly machines, avoiding free weights and compound lifts.
What is the difference between the twos?
COMPOUND: multi-joints lifts (squats/deadlifts/bench etc), are the way to go if you're looking for strength gains or/and WEIGHTLOSS (YES! YOU READ IT RIGHT). The enormous amount of muscles fibres recruitment allows for a great energy expenditure while performing these lifts, burning more calories than while performng isolation exercises. On top, studies have shown that heavy lifting has a positive effect on the hormones production, which help with losing weight and building muscle mass.
ISOLATED: singular joints movements (bicep curls/leg extension, leg curls etc), effective for unilateral work and focusing certain muscle groups. As well, they can be used as rehab tools in specific situations.
36 Minutes vor
What if I told you the essence of all strength is within your grasp?
I have put together the ESSENTIAL skill of all strength, conditioning, flexibility, power, + recovery is… drum roll
Duh, duh, duh, duh, duh, duh, duh MASTERING YOUR BREATH.
MASTER YOUR BREATH so that you eliminate the myth of “perfect form” for yourself (& your clients).
MASTER YOUR BREATH so that you double the results out of your program.
MASTER YOUR BREATH so that you become an efficient, powerful, lifting machine.
MASTER YOUR BREATH so you can go harder, longer, with better recovery.
It’s taken 11 years to distill and collate breathing wisdom from 5+ different disciplines into ONE PLACE and you get a chance to get it for FREE.
Click the link in my bio to register for StrengthTRIGGERS right away.
39 Minutes vor
According to the American Academy of Orthopedic Surgeons, 1 in 7 people has some type of musculoskeletal imbalance (broken bones, myofascial pain, arthritis, or sports trauma.) It's estimated that ~51% of adults will experience some type of shoulder pain at any given time, this can come from problems arising at the neck, glenohumeral joint, acromioclavicular joint, rotator cuff, and other tissue surrounding the shoulder joint.
What causes these issues?
1. Excessive thoracic kyphosis, protracted and elevated shoulder blades, and internally rotated arms
2. Inflammation and arthritis
3. Restricted movements or postures (sitting for prolonged periods of time)
4. Previous injuries
7. Imbalances in other areas of the body (feet, ankles, knees, hips, lower back, neck, and head)
So, if you're currently dealing with/have had shoulder pain or want to stay pain free, give these exercises a go. They focus on activating and strengthening the muscles people often neglect or train improperly surrounding the shoulder joint (lower and middle traps, rhomboids, serratus anterior, rotator cuff)
1. TRX I's - 3-5 10 second isometric holds
2. Tall Kneeling Band Pull Aparts x15-20
3. Banded Wall Flexion x15-20
2-3 sets allowing adequate rest for quality reps each set.
#Yoketober Tip 17
Salt for Strength
When of the biggest things I learned from Stan Efferding is that salt should NOT be demonized.
I saw this first hand when handling @larrywheels when he competed at Boss of Bosses for the first time and broke the 242 world record before Andrew Herbert snatched it from him movements later.
On Larry’s 2nd Bench attempt he was so dehydrated he started cramping so bad his finger tips were stuck together and we had to peel his fingers apart. We had to pass on his third bench attempt and we used salt tablets to allowed him to finish the meet.
Since then we always carry salt tablets and have electrolytes on hand at every single competition we are a apart of. That has been a GAME changer in terms of performance.
Since then Larry has made huge changes to his diet and hydration and has performed much better in competition as a result ! He’s always improving
If you are any type of strength or power athlete having ample amount of sodium, potassium and magnesium in your diet is going to be key to have optimal hydration to prevent cramping and improve muscle contraction ability.
Nuun and LMNT powder have been staples in my own training have helped tremendously in my own training while cutting down from SHW to 198.
Some helpful tips. Don’t be afraid to salt your food especially pre and post training.
Bonus tip having some salt with added iodine is also helpful for your thyroid for health and when trying to lose body fat.
Green leafy veggies like spinach can be a great potassium sources throughout the day.
Stay salty my friends
If you want to be strong and prevent cramps sodium is your friend not your foe!
[BENT PRESS VIDEO TIP] 🔈 AUDIO ON. The Bent Press is one of our SFG II tested skills. Not only does it deliver an excellent way to get very heavy loads overhead (heavier than you could normally press, push press or even jerk), but for many, it’s a solid contender for the top spot as shoulder health improver. This week’s tip, from Master StrongFirst Certified Instructor, Pavel Macek, explains a common error students make in what they think is their bent press. . . .
New bent pressing students often lack the proprioception to feel what the kettlebell is doing relative to their body. So when they start to bent press, they bring the kettlebell with them as they sink. In order to “salvage” the movement, they either need to go very low to straighten their elbow (very difficult to stand up from here) or press it (not a bent press). Remember the kettlebell shouldn’t move downward or upward (up only once you’ve locked out your elbow). With the movement chain virtually closed at the kettlebell (imagine a ceiling above your fist), it’s the humerus that must extend at the elbow rather than your forearm, if that helps you visualize it.
. . .
Clean the bell and get into your bent press rack (different than a clean rack) and try to straighten your body. The kettlebell wants to pull you towards the kettlebell side. You can consider this a starting “wedge.” This is the position from which you need to start the bent press, pushing yourself away from the bell. Done well you’ll end up in a nice strong position with the bell stacked over your shoulder, elbow locked out, and ready to stand.
. . .
#StrongFirst #strongfirsttips#bentpress#oldtimestrongman#shoulder#SFGII#kettlebelltraining#kettlebells#kettlebellstrength#press@pavelmacekcom@kb5cz#strengthcoach#overheadpress #shoulderhealth
. . .
SFG I Certified and want to learn it? We’ve got advanced kettlebell instructor skills—SFG level II—certifications coming up in Georgia (USA) (Nov 2-3), Australia (Nov 2-3), Poland (Nov 23-24), Lebanon (Nov 23-24), Washington (USA) (Dec 7-8). Check out our website for cities and for 2020 events.