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
Saturday, April 16, 2011
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
Sunday, July 11, 2010
SXL- 100 lb bag
Just wanted to give a little more info on the SXL, the heaviest, meanest bag in our line-up. The bag is triple stitched with ballistic nylon thread and secured with our new fastening system. Two heavy duty loops make this bag ideal for drags. An additional lifting strap (not pictured) make it a little easier to lift this beast.
A heavy duty vinyl dragging patch makes the SXL glide a little easier and reduces wear on the bag. This bag is designed to be dragged again and again and again! It is also easy to clean making this the ultimate heavy sandbag.
Specifications:
Height (filled)- 32 inches (2.75 ft)
Width (filled)- 13 inches (1.08 feet)
Weight- 100 pounds
For more information please visit www.sportsandbags.com. To contact us directly please email info@sportsandbags.com or phone (403) 619-8061.
Friday, December 4, 2009
Athlete profile- Chris Spring
This is a portion of a recent interview conducted with Olympic bobsledder and sponsored Sport Sandbag athlete- Chris Spring
Velocity: Is "Cool Runnings" your favorite movie? If not, what is?
CS: I do love the movie, and watched it a lot growing up before I ever thought about bobsleigh but favourite movie...not the case. I have a childohood favourite that has stuck with me called "Young Einstein" Its an Aussie comedy that is pretty ridiculous but I still get a good laugh out of it.
Velocity: What is the goal for you at Whistler in 2010?
CS: Well first I have to qualify but I'm confident that I will. My bobsleigh goal will be to get Australias' best ever finish. That's currently 22nd so I am aiming for a top 20 finish. Although I want to be the fastest starting team at the Olympics. As for an overall Olympic goal, I just want to make sure I represent Australia to the best of my ability both on and off the track. I want to make sure that I have a good time and enjoy the moment. Its going to be epic!!
Velocity: Your girlfriend Amanda is also an Olympic bobsledder, who would win
between the two of you in an "Indian leg wrestle"?
CS: An Indian leg wrestle? I think I know what you mean. Um...well she's a tough competitor so I'm sure she'd give it her all, but I would have to say I'd take the title. We did do a local race here in Calgary together once. We are both pilots so we both wanted to drive but she of course got her way and I was relegated to the back seat. She said she'd never run so fast but she gave me a pretty sweet ride down.
Velocity: What are your greatest accomplishments in bobsleigh to date?
CS: Hmmmm, thats a tough one. I would have to say sliding to back to back bronze medals here at the Calgary Americas Cup races last season. It was my first time on the podium. I also qualified for World Championships last season so that was very exciting and I gained a lot of valuable experience.
Velocity: Having trained with Sport Sandbags, what kind of advantages does
training with sand offer to the competitive athlete?
CS: It's very specific to my sport, but I'm sure other athletes in different sports could apply it to their training and get the same benefit as I do. We do a lot of strength work in the weight room and a lot of speed training on the track but we ultimateley need to maximize power.
Velocity: How fast is the start?:
CS: The bob start is 5-seconds of 100% effort at maximum speed pushing a 400-pound sled. My 2-man team has one of the best push starts in the world which really amazes a lot of bigger nations, but it's not rocket science...it's sandbag training. Whether its doing sandbag pulls/sprints or using it for throws, my power output has increased over the past season which is why I believe my 2-man team can out-push the world at the Vancouver 2010 Olympics
If you would like to hear more about Chris, or would like to support his Olympic
efforts, please contact velocityfitness.ca or get in touch with Chris directly
at:
cwspring84@yahoo.com.au
or
www.teamspringbobsleigh.com
403-542-9535
Go Chris!
Velocity: Is "Cool Runnings" your favorite movie? If not, what is?
CS: I do love the movie, and watched it a lot growing up before I ever thought about bobsleigh but favourite movie...not the case. I have a childohood favourite that has stuck with me called "Young Einstein" Its an Aussie comedy that is pretty ridiculous but I still get a good laugh out of it.
Velocity: What is the goal for you at Whistler in 2010?
CS: Well first I have to qualify but I'm confident that I will. My bobsleigh goal will be to get Australias' best ever finish. That's currently 22nd so I am aiming for a top 20 finish. Although I want to be the fastest starting team at the Olympics. As for an overall Olympic goal, I just want to make sure I represent Australia to the best of my ability both on and off the track. I want to make sure that I have a good time and enjoy the moment. Its going to be epic!!
Velocity: Your girlfriend Amanda is also an Olympic bobsledder, who would win
between the two of you in an "Indian leg wrestle"?
CS: An Indian leg wrestle? I think I know what you mean. Um...well she's a tough competitor so I'm sure she'd give it her all, but I would have to say I'd take the title. We did do a local race here in Calgary together once. We are both pilots so we both wanted to drive but she of course got her way and I was relegated to the back seat. She said she'd never run so fast but she gave me a pretty sweet ride down.
Velocity: What are your greatest accomplishments in bobsleigh to date?
CS: Hmmmm, thats a tough one. I would have to say sliding to back to back bronze medals here at the Calgary Americas Cup races last season. It was my first time on the podium. I also qualified for World Championships last season so that was very exciting and I gained a lot of valuable experience.
Velocity: Having trained with Sport Sandbags, what kind of advantages does
training with sand offer to the competitive athlete?
CS: It's very specific to my sport, but I'm sure other athletes in different sports could apply it to their training and get the same benefit as I do. We do a lot of strength work in the weight room and a lot of speed training on the track but we ultimateley need to maximize power.
Velocity: How fast is the start?:
CS: The bob start is 5-seconds of 100% effort at maximum speed pushing a 400-pound sled. My 2-man team has one of the best push starts in the world which really amazes a lot of bigger nations, but it's not rocket science...it's sandbag training. Whether its doing sandbag pulls/sprints or using it for throws, my power output has increased over the past season which is why I believe my 2-man team can out-push the world at the Vancouver 2010 Olympics
If you would like to hear more about Chris, or would like to support his Olympic
efforts, please contact velocityfitness.ca or get in touch with Chris directly
at:
cwspring84@yahoo.com.au
or
www.teamspringbobsleigh.com
403-542-9535
Go Chris!
Thursday, September 17, 2009
Secret weapon
What is the secret weapon the Grey Cup champion Calgary Stampeders have been using to outwork, outrun, and outperform the opposition? Why it's simple......Velocity fitness sport sandbags of course.When I first approached Mark Kilam, the Strength and conditioning coach for the Stamps, he was intrigued by the idea of using sandbags for strength and conditioning work. After putting his hands on a few he excitedly stated that they were the "perfect tool for doing strength and power complexes and would be awesome for football specific drills".
After some heavy use (how else do football players use things), Sport Sandbags have become an important component of the Stampeders' physical preparation. From strength and power work, to football specific training, the strength and versatility of Velocity Sport Sandbags have become an important training tool for the premiere team in the CFL.To find out how Sport Sandbags can help your team, please head to www.velocityfitness.ca. Also stay tuned for our new website www.sportsandbags.ca
Wednesday, June 3, 2009
Athlete profile
Velocity is proud to partner with various amatuer and professional athletes as they strive towards their goals. I caught up with professional beach volleyball player Renee LaRocque for a chat and a sport sandbag training session last Friday.
Renee is a kinesiologist, personal trainer, and all-around fantastic athlete. We are proud to support Renee as she strives toward her goal of representing Canada at the 2012 Olympic games in London. Go Renee!
1). How long have you been playing volleyball?
I've been playing 19 years of indoor volleyball and 11 years of Beach. I've been playing competitively in beach for about 7-8 yrs now.
2). What is your greatest accomplishment as a professional beach volleyball player?
I've received many 1st place finishes in events in AB and BC, but I think a few of my accomplishments include 5th at Nationals, along with traveling to Europe to play in a couple events.
3). What song are you embarrassed to admit that you like? haha I think all songs are great and there really isn't any embarrassing ones. I love music and I love to play and train to music.
4). What is your favourite sport besides volleyball?
I do enjoy many sports, such as Mt Biking, Running, Basketball, Ultimate. I am a fair weather person and prefer sports where the sun is shinning, but I do enjoy Snowboarding on a nice spring day.
5). Poutine or a Blizzard?
Hmm tough call, but I'm going to have to go for Blizzard. I do tend to treat myself to some good ice cream every once in a while, especially as an end season treat.
5). How do sandbags help a volleyball player train?
Sandbags really help volleyball players in their explosiveness, speed, and agility. The resistance training while running and jumping really help in all areas. Along with increase in strength and power.
6). Who would win in a fight, you or Misty Mae Traenor?
haha, that's a tough question, but I think with the sandbag workouts, I would win :)
7). If you could meet any one person, who would it be?
I would have to say Captain James Cook, just to hear of his great adventures and journeys. That or Will Farrel, as I think you wouldn't stop laughing.
If you would like any more information about how you can support athletes like Renee, please contact us at mark@velocityfitness.ca.
Cheers,
M
Renee is a kinesiologist, personal trainer, and all-around fantastic athlete. We are proud to support Renee as she strives toward her goal of representing Canada at the 2012 Olympic games in London. Go Renee!
1). How long have you been playing volleyball?
I've been playing 19 years of indoor volleyball and 11 years of Beach. I've been playing competitively in beach for about 7-8 yrs now.
2). What is your greatest accomplishment as a professional beach volleyball player?
I've received many 1st place finishes in events in AB and BC, but I think a few of my accomplishments include 5th at Nationals, along with traveling to Europe to play in a couple events.
3). What song are you embarrassed to admit that you like? haha I think all songs are great and there really isn't any embarrassing ones. I love music and I love to play and train to music.
4). What is your favourite sport besides volleyball?
I do enjoy many sports, such as Mt Biking, Running, Basketball, Ultimate. I am a fair weather person and prefer sports where the sun is shinning, but I do enjoy Snowboarding on a nice spring day.
5). Poutine or a Blizzard?
Hmm tough call, but I'm going to have to go for Blizzard. I do tend to treat myself to some good ice cream every once in a while, especially as an end season treat.
5). How do sandbags help a volleyball player train?
Sandbags really help volleyball players in their explosiveness, speed, and agility. The resistance training while running and jumping really help in all areas. Along with increase in strength and power.
6). Who would win in a fight, you or Misty Mae Traenor?
haha, that's a tough question, but I think with the sandbag workouts, I would win :)
7). If you could meet any one person, who would it be?
I would have to say Captain James Cook, just to hear of his great adventures and journeys. That or Will Farrel, as I think you wouldn't stop laughing.
If you would like any more information about how you can support athletes like Renee, please contact us at mark@velocityfitness.ca.
Cheers,
M
Subscribe to:
Posts (Atom)