Monday, November 14, 2011

All workouts were not created equal..

Please be clear with yourself as to what constitutes a "good workout" for you.

Check out this video of a 115lb girls (soaking wet.. she's tiny) squatting 295lbs like it's nothing.



I suspect this girl is pretty good at many other aspects of life and athletics and "fitness". Just so happens that she also squats more than most guys can imagine squatting.

Does she have big muscles? Does she look like a guy? Does she look worried?

Notice how she just grabs the bar and stays confident under it. Like it's no big deal. I'm sure it feels heavy to her, but that's not important, she has to squat it.


Workouts for those who want em:

1.  A little lactic hero training.

3 x (50m - 100m - 150m - 200m) all out sprint and 1:1 recovery

*so if 50m takes you 20 seconds you recover 20 seconds before doing the 100m. The 100m takes 30 seconds, then you recover 30 seconds before the 150m and so on.

**all out sprints means 95-100% WITH PROPER FORM. If you can't hold the form, then you need to scale it to where you can hold the form. It is painfully obvious as to who has been doing the sprints, correctly, fyi.

2.

Drake Snake: Gradually descending stair-broad-jump-ascents:

Start EACH Flight of stairs with a max broad jump. Lets say you clear 4 steps. Then jump 3 for the next jump and then 2, then 1, and then start over. Try to stay consistent with your max jumps or go for more. Either way, do an entire Drake Snake (ascending every flight of stairs) in that style.

Enjoy.

6 comments:

  1. Love the video. One day can we have a discussion on front vs. back squats? Just curious to know why the focus has been on fronts.

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  2. With front squats, there is much more emphasis (and thus development) of the upright torso than in the back squat. Your Back better be super tight and upright for the back squat as it will let you get away with a lot of slop and still make you feel like you're golden.

    I think at some point soon, we'll start letting some of you guys play with the back squat, but for now just consider it a progression from the front squat.

    -Rus

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  3. Thanks for the posts and insights on back squats I had the same question! Great workouts too.

    I can't squat 295lbs (yet ;), but I am feeling pretty good about 90% of my body weight as a good start and 8 pounds more than 2 weeks previous- thanks to the motivation from Lindsey and my awesome team mates.

    BHIP rocks. Just saying.

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  4. Regards to the "Drake-snake-gradually-descending-stair-broad-jump-ascents," (I'm not even going to comment on the title as it would be too easy), we went for it today. I consistently jumped over 2 stairs and onto the third, and never once landed on my face. Hands...yes, face...no. I do believe I saw Darling fall, but that may have been from me grabbing hold of her back. Anyway, previous to today, I had never cleared to the third stair. Progress! Jolie

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  5. You rocked today Jolie! Before we know it we'll be clearing 3 stairs to land on a 4th!!! The trick I've developed/learned/stumbled upon us to really focus on looking at only the stair you want to jump to. Like Russ has always said with the pivoting during Death by 10 meters - when you look where you want to end up, the rest of you tends to follow.

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  6. great demonstrations. inspiring too.
    I'm gonna keep on lifting.

    ReplyDelete

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