Circuit training remains one of the most effective and efficient ways to promote overall muscular strength and aerobic endurance. Unlimited exercise variation and high intensity make circuit training one of the best ways to train effectively in a short period of time.
Franchises like Curves, and most exercise DVD's use a circuit training model because it is really the only form of strength training that can give you tangible results in a substantially reduced time period. However, we are not talking about squeezing into a leotard and stepping in place for 60-seconds. Real circuits are hard, fast, and intense. Maximum effort and minimum rest is the prerequisite for effective circuit training.
The following video highlights a series of 4-exercises that can be performed in a rotating circuit using Sport Sandbags. Walking overhead lunges challenge full body strength while Bag Pushes take your anaerobic capacity to the edge and then slightly beyond. Rope hauls target your upper back and arms, and highlite the amazing versatility of the Sport Sandbag system. The circuit ends with a unique twist on the ab crunch that will have you begging for mercy.
To find our more please check out the following video:
Check in soon for more complex sets as well as an update on our new draggging harness!
Cheers
M
Saturday, April 16, 2011
Complex #2
To further progress the discussion of Complex training it is important to note that it is still a somewhat murky science and there is no clear consensus on how it should be practically applied. There is tons of anecdotal support, and the scientific literature is positive, but not overwhelmingly so. There is also debate as to how much rest, if any, should be given between strength and plyometric sets?
Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.
Photo credit: www.chargers.com
Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.
On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.
Anyway, stay tuned, more to come in the next few weeks!
M
Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.
Photo credit: www.chargers.com
Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.
On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.
Anyway, stay tuned, more to come in the next few weeks!
M
Complex training
Happy New Year! It has been a while since my last post but many changes have occurred with Sport Sandbags over the last several months and blogging unfortunately took a bit of a back seat.
The focus of the upcoming posts will be the implementation of Complex training, which is an excellent tool for developing power for sport specific movements. Philosophically, the Complex set is designed to recruit fast twitch muscle tissue immediately prior to performing a sport specific movement.
The goal of complex training is to develop rapid fast twitch recruitment and response for athletic movements. This results in more explosive and powerful athletic performance (jumps, bounds, kicks) during actual athletic competition.
How do we do this? To recruit fast twitch fibres, a heavy compound movement is used to begin the set. Typically this will involve a weight of approximately 50-80% of 1RM Max being lifted for 5-7 reps. Immediately following the compound movement, the athlete engages in an explosive athletic movement that engages the same muscular complex as the compound movement.
In the following video, a front squat precedes a series of box jumps.
There are a couple of caveats here for this particular video. First, the rep range is quite high. Typically for a complex set the reps will be fairly low (5-7X). Secondly, the explosive movement following the front squat is not a maximal effort. The box jump being used should be quite a bit higher to elicit a maximal effort.
However, this is an example video meant to illustrate the concept of Complex training.
Please feel free to comment or direct any questions to info@sportsandbags.com.
Thanks,
M
The focus of the upcoming posts will be the implementation of Complex training, which is an excellent tool for developing power for sport specific movements. Philosophically, the Complex set is designed to recruit fast twitch muscle tissue immediately prior to performing a sport specific movement.
The goal of complex training is to develop rapid fast twitch recruitment and response for athletic movements. This results in more explosive and powerful athletic performance (jumps, bounds, kicks) during actual athletic competition.
How do we do this? To recruit fast twitch fibres, a heavy compound movement is used to begin the set. Typically this will involve a weight of approximately 50-80% of 1RM Max being lifted for 5-7 reps. Immediately following the compound movement, the athlete engages in an explosive athletic movement that engages the same muscular complex as the compound movement.
In the following video, a front squat precedes a series of box jumps.
There are a couple of caveats here for this particular video. First, the rep range is quite high. Typically for a complex set the reps will be fairly low (5-7X). Secondly, the explosive movement following the front squat is not a maximal effort. The box jump being used should be quite a bit higher to elicit a maximal effort.
However, this is an example video meant to illustrate the concept of Complex training.
Please feel free to comment or direct any questions to info@sportsandbags.com.
Thanks,
M
Friday, April 15, 2011
Biceps curls
Oh, say it ain't so.......an entire post dedicated to the most stereotypical and dubious exercise in the known universe? When I think bicep curl, I immediately conjure up an image of a young male preening unapologetically in front of the gym mirror. Said male posesses outsized arms and chest and feels he is entitled to monopolize the entire dumbbell rack. Excuse me while I scream loudly inside (Raaaaaaarrrrgghhh!). That said, any guy who says he does not care at least little bit about his "guns" is flat out lying.
By itself the bicep curl is intended to develop the size of the biceps and biceps brachii group and does little to enable athletic performance. It is a "body building" exercise which adds mass (hypertrophy) but has little use other than filling out the sleeves of a t-shirt.
However, to disregard the development and strength of the bicep is just as foolish as standing in front of the mirror doing alternating dumbbell curls. The bicep plays an important role in pulling based exercises and is integral for pull-ups, back rows, and underhanded lifts.
Using a rope and a sandbag adds a dynamic and functional element to the bicep curls and incorporates the forearm like few exercises can. The neutral grip, and the swaying of the bag provides a much more challenging and effective movement for developing bicep and forearm strength. The anterior deltoid also takes a major hit as it supports and elevates the bag away from the body.
In keeping with an athletic training philosophy, I would generally advise that these are performed after the primary pulling exercises have been completed. Curls are an adjunct to real movements, not a substitution.
Till next time,
M
By itself the bicep curl is intended to develop the size of the biceps and biceps brachii group and does little to enable athletic performance. It is a "body building" exercise which adds mass (hypertrophy) but has little use other than filling out the sleeves of a t-shirt.
However, to disregard the development and strength of the bicep is just as foolish as standing in front of the mirror doing alternating dumbbell curls. The bicep plays an important role in pulling based exercises and is integral for pull-ups, back rows, and underhanded lifts.
Using a rope and a sandbag adds a dynamic and functional element to the bicep curls and incorporates the forearm like few exercises can. The neutral grip, and the swaying of the bag provides a much more challenging and effective movement for developing bicep and forearm strength. The anterior deltoid also takes a major hit as it supports and elevates the bag away from the body.
In keeping with an athletic training philosophy, I would generally advise that these are performed after the primary pulling exercises have been completed. Curls are an adjunct to real movements, not a substitution.
Till next time,
M
Squat press.....Squat throw!
The Squat press is easily one of the top three, full-body strengthening exercises. For all around strength and the development of the crucial leg-shoulder kinetic link, the squat press is an indisposable tool.
The key (as with most squats) is to maintain good lower back posture throughout the lift. If you feel your lower back rounding at the bottom of the lift, more attention should be paid to developing lower back strength as a supplementary exercise. Back extensions are ideal for this purpose.
As for technique.....feet should be shoulder width or slightly wider and the bar should "rest" parallel with the top of the shoulder at the bottom of the movement. As with all power based movements, the finish is high with arms fully extended and positioned slightly behind the ear.
Photo courtesy of: www.crossfit.com
Focus on pushing explosively from the bottom and letting the momentum of the leg movement "drive" the bar. This will aid in the speed and safety of the the lift. For an equisite example please review the previous image. Yeah......you wish you squatted like a girl.
A closely related exercise is the squat throw. This exercise closely replicates the squat press but adds the functionaility and power of an actual throw. These two exercises complement each other and create a natural "complex" as used in more advanced training schemes.
As for technique, the pre-squat is performed to approximately half the depth of the squat press (45 degrees). This shallower squat angle increases speed and power transfer to the bag. Push the bag explosively from the top of the shoulder aiming to maximize distance with every throw.
Anyway, I wanted to post a nice little summer welcome work-out. It's so warm and welcoming I shall call it "Summer Welcome".
Summer Welcome
10-minutes light to moderate running or cycling
Squat Press- 4 sets
Set #1: 20X
Set #2: 12-15X
Set #3 & 4: 10-12X
Take 1-2 minutes rest between sets
Sandbag squat throws (10-35 pound bag)
3 sets : 10X
Take 1-minute between sets of throws
Shoulder side raises
3 sets- 12-25X
superset with
Biceps curls (rope and bag or dumbbell)
3 sets-15-25X
Sit-ups- 150X
Have fun....this is not a killer but it is enough to provide a good tough outdoor workout. If you are unable to train outside substitute tricep push-ups for the bag tosses.
Till next time,
M
The key (as with most squats) is to maintain good lower back posture throughout the lift. If you feel your lower back rounding at the bottom of the lift, more attention should be paid to developing lower back strength as a supplementary exercise. Back extensions are ideal for this purpose.
As for technique.....feet should be shoulder width or slightly wider and the bar should "rest" parallel with the top of the shoulder at the bottom of the movement. As with all power based movements, the finish is high with arms fully extended and positioned slightly behind the ear.
Photo courtesy of: www.crossfit.com
Focus on pushing explosively from the bottom and letting the momentum of the leg movement "drive" the bar. This will aid in the speed and safety of the the lift. For an equisite example please review the previous image. Yeah......you wish you squatted like a girl.
A closely related exercise is the squat throw. This exercise closely replicates the squat press but adds the functionaility and power of an actual throw. These two exercises complement each other and create a natural "complex" as used in more advanced training schemes.
As for technique, the pre-squat is performed to approximately half the depth of the squat press (45 degrees). This shallower squat angle increases speed and power transfer to the bag. Push the bag explosively from the top of the shoulder aiming to maximize distance with every throw.
Anyway, I wanted to post a nice little summer welcome work-out. It's so warm and welcoming I shall call it "Summer Welcome".
Summer Welcome
10-minutes light to moderate running or cycling
Squat Press- 4 sets
Set #1: 20X
Set #2: 12-15X
Set #3 & 4: 10-12X
Take 1-2 minutes rest between sets
Sandbag squat throws (10-35 pound bag)
3 sets : 10X
Take 1-minute between sets of throws
Shoulder side raises
3 sets- 12-25X
superset with
Biceps curls (rope and bag or dumbbell)
3 sets-15-25X
Sit-ups- 150X
Have fun....this is not a killer but it is enough to provide a good tough outdoor workout. If you are unable to train outside substitute tricep push-ups for the bag tosses.
Till next time,
M
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