tag:blogger.com,1999:blog-21950218750326965962024-02-20T09:08:42.918-08:00Coaches CornerArticles complied by our coaches to better serve our clients.Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-2195021875032696596.post-43959150482838314932020-03-19T19:24:00.003-07:002020-03-19T19:24:23.902-07:00Why do we warmup<b style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px;"><i><u>Why do we Warm Up </u></i></b><br />
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<b><i><u>-Tex McQuilkin </u></i></b></div>
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<span style="background-color: rgba(255, 255, 255, 0);">To succeed in sport, coordination, strength, and power must be enhanced. It's that simple. The challenge becomes finding the most optimal way to enhance coordination, strength and power, haha.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">We could pull out what the latest research shows for each of these traits and mash a program together. Another option is connecting with experienced strength coaches and finding out exactly what they did for their athletes to succeed. These would be great places to start, but you will need to realize, the program you follow does not matter if you're missing the PURPOSE!</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Start with coordination then strength and power will follow. There is no better time to enhance coordination than the Warm Up!</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Think about training, sport practice, and everything else an athlete will do to prepare for competition. The one constant, whether you are working skill, strength, speed, practice, or Game Day, is that the athlete must WARM UP! This screams opportunity to empower performance every day. With athletes getting pulled in so many different directions, understanding the deep meaning behind WHY we warm up is crucial for unlocking athletic potential.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Let's breakdown four focuses you should bring everyday to your athlete's warm up. Remember: It’s more than just getting work done. It’s getting work done well.</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box;">1. Biomechanical Efficiency</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Simply put, body control. Sport and fitness are filled with leverage, the relative strengths of the different muscle groups, and coordination that orchestrates movement patterns. Athletes coming to you will have different limb and torso lengths that make them unique. While a coach cannot alter muscle origin and insertion points or muscle fiber lay out, they can teach athletes to use what have. The warm up is a low-stress opportunity to start to connect the mind to the body specific for each individual.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Having athletes consciously listen to your movement instructions and apply the directions attacks the limiting factor know as biomechanical efficiency by addressing cooperation among different muscle groups. As athletes accumulate reps with challenging warm up movements, agonist and antagonist muscles begin to work together. Tension will dissipate and the athlete's economy of movement will increase. Half-assing the warm up will make coaching much more difficult for you and take away from accelerated coordination development.</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box;">2. Neurological Efficiency</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">This is the skill, efficiency, and intensity with which an athlete recruits fibers in muscle groups to produce a movement pattern accurately and powerfully.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">All movement is controlled by the nervous system and neuromuscular processes. This limiting factor affects everything from force reduction and preventing injury to being explosive. A fundamental element to athletics is developed during the warm up if athletes are moving with intent. The co-operation between muscle fibers within the same group is directly connected to the trained ability to produce strength and power. Just going through the motions will not progress a high level of coordination long-term and fail to prime the athlete to fire during the first sets or reps in the sporting arena short-term.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">The <a href="https://academy.powerathletehq.com/p/methodology-level-one-s4" style="background-position: 0px 0px; box-sizing: border-box; text-decoration: none;" target="_blank">Power Athlete Methodology - Level One</a> course dives deeper into this limiting factor. You’ll learn why 1RM’s are never true for novice athletes and why assigning relative percentages will not work to foster athleticism.</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box;">3. Primal Proficiency</span></span></div>
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<em style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box;">“Practice doesn’t make perfect. Perfect Practice makes perfect.”</em></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Programming is a major buzz word in the S&C world, and for the most part, is how coaches are judged. Whether it's CrossFit, college/high school level, or garage training with your buddies, the question every gym roughneck ponders is, "what program are you on?", "what's their programming like?", and for the Power Athlete Nation, "What are you training for?" Planning and writing programs is a large part of an S&C coach's job, possibly the most critical part. Every movement, progression, and goal needs to be written with a purpose and plan in mind, including the warm up. But the job does not end there, shouldn't the real work as a coach begin once you've written the program?</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">What is often overlooked or missing in these programming conversations is the <a href="http://johnwelbourn.powerathletehq.com/2013/02/25/application-2/" style="background-position: 0px 0px; box-sizing: border-box; text-decoration: none;" target="_blank"><em style="box-sizing: border-box;">application</em></a> of said program. The bridge that connects <em style="box-sizing: border-box;">effectiveness </em>and <em style="box-sizing: border-box;">application? </em>Execution.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Improper execution of movements will dramatically decrease recovery, create <a href="http://powerathletehq.com/2015/01/21/acl-injury-prevention-injury-mechanisms/" style="background-position: 0px 0px; box-sizing: border-box; text-decoration: none;" target="_blank">imbalances</a>, and decrease the transfer of training to the sporting arena. The "perfectly-written" program quickly becomes a mechanism for poor performance (and injury) if an athlete moves poorly. So where does the warm up come into effectiveness, application and execution?</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">How Power Athlete crafts warm ups factors in education of the big 5 lifts (Squat, Deadlift, Lunge, Step Up, and Power Clean) by chunking out pieces of these movements to master and attack individual limitations before the addition of external resistance or other forms of stress. Practicing each component during daily warm ups provides the opportunity to master and combine each chunk until competent in the full Primal movement pattern. How do you measure progress, though? Weights and times are valuable tools, but not nearly as valuable as your assessment of an athlete’s quality of movement!</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box;">4. Psychological Factors</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Athletic performance depends greatly on a combination of psychological factors like motivation, attitudes towards winning and losing, <a href="http://powerathletehq.com/2016/12/31/power-coach-concentration/" style="background-position: 0px 0px; box-sizing: border-box; text-decoration: none;" target="_blank">concentration</a>, and the ability to control emotions while executing.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Physical preparation for athletics will never compensate for psychological weaknesses under the high stress environment of competition. We talked about this in <a href="http://powerathletehq.com/2016/01/08/power-coach-self-esteem/" style="background-position: 0px 0px; box-sizing: border-box; text-decoration: none;" target="_blank">Power Coach: Self-Esteem</a>. These psychological barriers are tools that can teach an athlete how to navigate high stress situations, using self-esteem and fear as motivation.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">An athlete can be their own biggest limiting factor. Using the warm up to practice controlling the mental processes of concentration, focus, and regulating emotion will prepare them for success in higher stress situations. Physical abilities and mental processing systems work hand in hand on Game Day. Use the warm up to break a mental sweat, not just get your chili hot.</span></div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-17314407494495647812020-03-19T19:22:00.001-07:002020-03-19T19:22:21.474-07:00Earned<b style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px;"><i>“EARNED”</i></b><br />
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<span style="background-color: rgba(255, 255, 255, 0);">1</span><a class="anchor" href="" name="s100398" style="border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; box-sizing: border-box; display: inline !important; font-style: italic; left: 13px; line-height: 21px; min-width: 21px; padding: 0px 6px; position: absolute; top: 0.8em;" title="adjective"><span style="color: #454545;"><span style="background-color: rgba(255, 255, 255, 0);"><br /></span></span></a><a class="anchor" href="" name="s100398" style="border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; box-sizing: border-box; display: inline !important; font-style: italic; left: 13px; line-height: 21px; min-width: 21px; padding: 0px 6px; position: absolute; top: 0.8em;" title="adjective"><span style="color: #454545;"><span style="background-color: rgba(255, 255, 255, 0);"><br /></span></span></a><a class="anchor" href="" name="s100398" style="border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; box-sizing: border-box; display: inline !important; font-style: italic; left: 13px; line-height: 21px; min-width: 21px; padding: 0px 6px; position: absolute; top: 0.8em;" title="adjective"><span style="color: #454545;"><span style="background-color: rgba(255, 255, 255, 0);"><br /></span></span></a><a class="anchor" href="" name="s100398" style="border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; box-sizing: border-box; display: inline !important; font-style: italic; left: 13px; line-height: 21px; min-width: 21px; padding: 0px 6px; position: absolute; top: 0.8em;" title="adjective"><span style="color: #454545;"><span style="background-color: rgba(255, 255, 255, 0);">adj</span></span></a></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-size: 21px;">gained or acquired; especially through merit or as a result of effort or action</span></h3>
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<b><u>E-ffort</u></b> is always assumed, you don’t get a pat on the back or an atta-boy for effort. You are expected to show up and put in the work, it’s what we do!</div>
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<b><u>A-dversity</u></b> is always gonna be there. This is what keeps us honest and shows our true character. Dealing with adversity and turning it into a learning experience is how you truest earn something.</div>
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<b><u>R-esilience</u></b> by definition </div>
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<i style="background-color: rgba(255, 255, 255, 0);">adjective</i></div>
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<i>(of a person or animal) able to withstand or recover quickly from difficult conditions.</i></div>
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<i>(of a substance or object) able to recoil or spring back into shape after bending, stretching, or being </i>compressed.</div>
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Bottom line coming back and putting in the effort the next day no matter what.</div>
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<b><u>N-ecessity</u></b> ,some would argue that it isn’t but to be great and make a difference you gotta earn it every day and that makes these pieces a necessity.</div>
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<b style="text-decoration: underline;">E-vidence</b> ,you put all these pieces together and it will prove itself.</div>
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<b><u>D-etermination</u></b> is the main ingredient in the formula, without determination the rest of this stuff doesn’t happen!</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-60055407796761672682020-03-19T18:56:00.000-07:002020-03-19T18:56:05.568-07:00Should Kids Lift Weights<header class="entry-header" style="box-sizing: border-box;"><div class="entry-header-text entry-header-text-top text-left" style="box-sizing: border-box; padding: 0px 0px 1.5em;">
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<a href="https://thereadystate.com/category/general/" rel="category tag" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">GENERAL</a></h6>
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Should Kids Lift Weights?</h1>
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<span class="post-date-day" style="box-sizing: border-box;">18</span><br style="box-sizing: border-box;" /><span class="post-date-month is-small" style="box-sizing: border-box; font-size: 0.8em;">Dec</span></div>
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<span style="box-sizing: border-box;"> </span><em style="box-sizing: border-box;">“The hardest thing to explain is the glaringly evident which everybody has decided not to see.” </em></div>
<cite style="box-sizing: border-box;">– Ayn Rand</cite></blockquote>
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Why do some myths seem to stick around even when there is overwhelming evidence to the contrary? The question: should kids lift weights? is one of those myths. Kids in our fitness program have been lifting weights for over 20 years, and for all those 20 years we have heard the same two myths about kids lifting weights. These myths are as persistent as they are untrue. We’ve acted against them for two decades, in our coaching and our coaching instruction, but we still hear these myths today. </div>
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<span style="box-sizing: border-box; font-weight: bolder;">Myth 1: Lifting weights will stunt a kid’s growth </span></h3>
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I look around my gym and I see kids of all sizes, and they all lift weights; some have been lifting for years. If the above statement were true I would expect to see kids of substandard height. In fact, what we see is a normal range in height. Unsurprisingly, the kids that are short have short parents. </div>
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Where did this myth come from? Well, Kirby (1) draws on anthropometric data from the Children’s Employment Commission of 1842 comparing children who worked in coal mines to those in other occupations at the time. Findings suggest that the children who worked in the coal mines were shorter in stature than children who worked in other trades. </div>
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Despite criticism (see, e.g., [2]), the public seized on this idea: Coal-mining children’s shorter stature had to do with the heavy loads they were required to lift. BAM! SCIENCE!</div>
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By the way, I heard this exact same story deriving from a 1960s Japanese study (3).</div>
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Myths….</div>
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<span style="box-sizing: border-box; font-weight: bolder;"><em style="box-sizing: border-box;">Brand X anecdote:</em></span></h4>
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J didn’t grow when his friends did. At first, his mom didn’t worry. But as his circle of friends continued to grow and J showed no sign of growing, his mom began to become concerned. J’s mom took him to Children’s Hospital where they ran a battery of tests. He was indeed behind the growth curve and the data suggested he would stop growing at about 5’4”. Doctors said they could try some growth therapy OR J might try lifting weights. J lifted weights. Today J stands somewhere between 5’9-5’10”.</div>
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The truth is that throughout history kids have worked hard at demanding labor and been better for it physically. </div>
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<span style="box-sizing: border-box; font-weight: bolder;">Myth 2: Lifting weights will injure kids</span></h3>
<figure class="wp-block-image size-large" style="box-sizing: border-box; margin: 0px 0px 1em; max-width: 100%;"><img alt="Kid with a barbell squatting" class="wp-image-67645" sizes="(max-width: 1024px) 100vw, 1024px" src="https://thereadystate.com/wp-content/uploads/2019/12/Kid-lifting-1024x680.jpg" srcset="https://thereadystate.com/wp-content/uploads/2019/12/Kid-lifting-1024x680.jpg 1024x, https://thereadystate.com/wp-content/uploads/2019/12/Kid-lifting-300x199.jpg 300x, https://thereadystate.com/wp-content/uploads/2019/12/Kid-lifting-768x510.jpg 768x, https://thereadystate.com/wp-content/uploads/2019/12/Kid-lifting-1536x1020.jpg 1536x, https://thereadystate.com/wp-content/uploads/2019/12/Kid-lifting.jpg 1932x" style="-webkit-transition: opacity 1s; border-style: none; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; transition: opacity 1s; vertical-align: middle;" /></figure><div style="box-sizing: border-box; margin-bottom: 1.3em;">
This one has a more recent origin and appears to owe its persistence to a pervasive misunderstanding of findings and recommendations found across nearly a half-century of research and position statements. Early studies challenged the efficacy of resistance training interventions for preadolescents (see, e.g., [4] and [5]). In 1983, the American Academy of Pediatrics published a position statement (6) that reinforced this and recommended against competitive weightlifting, powerlifting, and bodybuilding among preadolescents due to the risk of injury. Other research, e.g. (7), carried the banner first hoisted by the AAP, which in 1990 ([8] p. 802) continued to use prohibitive language for adolescents in weight training: “Unless good data becomes available that demonstrate safety, children and adolescents should avoid the practice of weightlifting, powerlifting, and bodybuilding, as well as the repetitive use of maximal amounts of weight in strength training programs…” The AAP reiterated this a decade later in its 2001 position statement (9). Thus, a decades-long negative perception of the value and safety of youth resistance and weight training took hold among experts and laymen alike, despite subsequent research showing otherwise. Despite the availability of good data. </div>
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Some of the misinformation on resistance training centers on growth plate injuries, which, when severe, can involve a fracture of the epiphyseal plate at the end of the bone where elongation occurs. In prepubescent children, this can have serious long-term consequences because of the significant potential for bone growth at that stage.</div>
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Growth plate fractures are the result of acute traumatic injury, not repetitive stress. Faigenbaum and Myer’s literature review (10) on resistance training found six studies reporting growth plate injuries involving weight training between 1976 and 1990. Most of the injuries were a result of poor technique, incorrect loads, or an absence of qualified supervision. </div>
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Wait. Wait…. These injuries occurred in unsupervised environments that allowed for poor technique and improper loads. Hmmmm….</div>
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Given these findings, it should come as no surprise that the frequency of growth plate fractures among teens while weight training are significantly lower than growth plate injuries in competitive sport (0.002-0.3/100 contact hours vs 0.80/100 contact hours). Some competitive sports are up to 400 times more likely to lead to a growth plate fracture than are weight training activities. The Brand X Method™ sees similarly low injury risk.</div>
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<span style="box-sizing: border-box; font-weight: bolder;"><em style="box-sizing: border-box;">Brand X anecdote:</em></span></h4>
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When comparing sports and compiling statistics injuries are most often defined as an event that requires a doctor’s intervention, such as an emergency room visit. To compare different injury rates within sports, one value that is used is participant hours, i.e., hours that participants engaged in the sport or activity. In 2016, before we closed our gym, our weightlifting class had over 90,000 with zero incidents that required a doctor’s intervention.</div>
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But still…should kids lift weights?</h3>
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So the myths about youth strength training are false. But it’s a poor leap in logic to move from kids don’t get hurt lifting weights to kids should lift weights. Are there tangible benefits to having kids in a weight training program? What do experts say about kids and strength training? </div>
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Although some of the responsibility for the growth plate myth seems to fall on the shoulders of the American Academy of Pediatrics, by 1990 (8) they seemed to come to grudging acceptance and in 2001 (9) changed their stance on weight training’s efficacy.</div>
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The 2001 position paper states the benefits of resistance training:</div>
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“Studies have shown that strength training, when properly structured with regard to frequency, mode (the type of lifting), intensity, and duration of the program, can increase strength in preadolescents and adolescents. Gains in strength, muscle size, or power are lost after 6 weeks if resistance training is discontinued” ([9] p. 1470).</div>
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An updated AAP position paper in 2008 (11) expanded on the benefits of strength training for both preadolescents and adolescents, citing evidence that strength training has beneficial effect on several measurable health indices, such as cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, and mental health, as well as evidence that strength training prehabilitation may help decrease injuries in adolescents. Interestingly, for those of us that have been advocating weight lifting for young ladies, the AAP cited research suggesting a possible reduction in sports-related anterior cruciate ligament injuries in adolescent girls when strength training was combined with specific plyometric exercises.</div>
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Also in 2008, the Canadian Society for Exercise Physiology position paper came to the same conclusions. (12)</div>
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In fact, the United Kingdom Strength and Conditioning Association (13), its American counterpart, the NSCA (14), and the Australian Strength and Conditioning Association (15) all support and approve of youth resistance training.</div>
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By 2014, enough research supported the idea that resistance training for kids was not only safe but an effective part of a youth fitness program, that an international position paper (16) was published and endorsed jointly by leading organizations from the fields of sports medicine, exercise science, and pediatrics. ([16] p. 1)</div>
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“Research has indicated that various forms of resistance training can elicit significant performance improvements in muscular strength, power production, running velocity, change-of-direction speed and general motor performance in youth. From a health perspective, evidence indicates that resistance training can make positive alterations in overall body composition, reduce body fat, improve insulin-sensitivity in adolescents who are overweight and enhance cardiac function in children who are obese. Importantly, it has also been demonstrated that regular participation in an appropriately designed exercise program inclusive of resistance training, can enhance the bone-mineral density and improve skeletal health and likely reduce sports-related injury risk in young athletes.” ([16] p. 2)</div>
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In fact, we have come so far that researchers are now saying strength training is a must for sports-minded kids. But it’s clear that there is still a need for a bridge from research to application. Avery D. Faigenbaum, a leading researcher in the area of youth strength and conditioning, who has published over 240 peer-reviewed articles and been the lead or co-author on many position papers including some listed above, recently published a commentary with James P. MacDonald and G. Gregory Haff titled, “Are young athletes strong enough for sport? DREAM On.” (17)</div>
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What we have seen is a dramatic shift in attitude from the 1980s to the present day. Moving from myth to fact and from proscription to advocacy. More and more we are seeing coaches and parents understand and support strength training for kids. This is truly great news.</div>
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<span style="box-sizing: border-box; font-weight: bolder;">But wait! </span>There are some caveats</h3>
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There are some caveats, and they are critical to the efficacy and safety of youth training. </div>
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All of the position papers, while supporting resistance training for kids and acknowledging its importance to their general health and well-being, make recommendations on implementation. Here are the recommendations from the international consensus statement:</div>
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“A compelling body of scientific evidence supports participation in appropriately designed youth resistance training programmes that are supervised and instructed by qualified professionals…. In summarising this manuscript, it is proposed that</div>
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1. The use of resistance training by children and adolescents is supported on the proviso that qualified professionals design and supervise training programmes that are consistent with the needs, goals and abilities of younger populations.</div>
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2. Parents, teachers, coaches and healthcare providers should recognise the potential health and fitness-related benefits of resistance exercise for all children and adolescents. Youth who do not participate in activities that enhance muscle strength and motor skills early in life may be at increased risk for negative health outcomes later in life.</div>
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3. Appropriately designed resistance training programmes may reduce sports-related injuries, and should be viewed as an essential component of preparatory training programmes for aspiring young athletes.</div>
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4. Regular participation in a variety of physical activities that include resistance training during childhood and adolescence can support and encourage participation in physical activity as an ongoing lifestyle choice later in life.</div>
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5. Resistance training prescription should be based according to training age, motor skill competency, technical proficiency and existing strength levels. Qualified professionals should also consider the biological age and psychosocial maturity level of the child or adolescent.</div>
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6. The focus of youth resistance training should be on developing the technical skill and competency to perform a variety of resistance training exercises at the appropriate intensity and volume, while providing youth with an opportunity to participate in programmes that are safe, effective and enjoyable.” ([16] p. 8)</div>
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Two points are stressed in the above recommendations: </h3>
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<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Coaches working with kids should be properly trained to work with youth.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">The program used should be specifically designed for kids.</li>
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We are seeing a shift in public opinion. People are beginning to understand that the experts are saying strength training is good for kids. But the experts are saying more than that—and this is significant—they are saying that strength training has massive benefits, wait for it….<span style="box-sizing: border-box;"><em style="box-sizing: border-box;">when it is a program specifically designed for kids and coached by people specifically trained to work with kids.</em></span> Those two caveats are important and often forgotten in the discussion regarding weight training and kids.</div>
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<span style="box-sizing: border-box;">“Kids shouldn’t lift weights… badly.”</span></div>
<cite style="box-sizing: border-box;"><span style="box-sizing: border-box;"><em style="box-sizing: border-box;">—Jeff Martin</em></span>, Brand X </cite></blockquote>
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What do I mean by this? Well, first the trainer needs to be specifically trained to work with kids. That means that if you are taking your child (defined as anyone from the age of 3 to 17) to a trainer, the experts say the trainer needs specific instruction on how to train your child safely. That specific instruction centers on the principle that kids are not adults. As well as the understanding that within this special population there are subpopulations with their own distinct developmental markers that must be acknowledged in order to deliver an effective and safe training program.</div>
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Working with kids is different than adults. Why? Because when we talk about a developing human we are actually talking about humans that are developing. The program should be designed around the biopsychosocial development of the child. Biological development governs what children can express and thus what training should look like. Psychological development governs what a child can understand and how training is presented. Sociological development governs what a child needs from his or her peers.</div>
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First, a trainer or coach who wants to work with kids needs to have specific training, such as that offered in <a href="https://coaching.thebrandxmethod.com/pycc-2" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">The Brand X Method™ Professional Youth Coach Certification</a>. The PYCC provides the coach with an understanding of the developmental stages a child goes through and the appropriate tools and principles needed to work with kids.</div>
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Second, the program must be designed specifically for kids. The experts are saying that a <span style="box-sizing: border-box;"><em style="box-sizing: border-box;">youth program shouldn’t just differ by degree but by kind too</em></span> from an adult training program. Clearly a developing child has different needs than an adult. </div>
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Believing that trainers and coaches don’t need specialized knowledge and education to run a youth strength program, and believing a scaled down adult program is appropriate for kids is… well, by now, you should know what I think.</div>
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<span style="box-sizing: border-box; font-weight: bolder;">Doing what is best for kids</span></h3>
<figure class="wp-block-image size-large" style="box-sizing: border-box; margin: 0px 0px 1em; max-width: 100%;"><img alt="Kids stretching" class="wp-image-67648" sizes="(max-width: 1024px) 100vw, 1024px" src="https://thereadystate.com/wp-content/uploads/2019/12/Brand-x-1024x287.jpg" srcset="https://thereadystate.com/wp-content/uploads/2019/12/Brand-x-1024x287.jpg 1024x, https://thereadystate.com/wp-content/uploads/2019/12/Brand-x-300x84.jpg 300x, https://thereadystate.com/wp-content/uploads/2019/12/Brand-x-768x216.jpg 768x, https://thereadystate.com/wp-content/uploads/2019/12/Brand-x-1536x431.jpg 1536x, https://thereadystate.com/wp-content/uploads/2019/12/Brand-x.jpg 1960x" style="-webkit-transition: opacity 1s; border-style: none; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; transition: opacity 1s; vertical-align: middle;" /></figure><div style="box-sizing: border-box; margin-bottom: 1.3em;">
Here are some of the recommendations from the American Academy of Pediatrics ([11] p. 839) regarding the design of a strength training program:</div>
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<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Aerobic conditioning should be coupled with resistance training if general health benefits are the goal.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Strength-training programs should include a 10- to 15-minute warm-up and cool-down.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Athletes should have an adequate intake of fluids and proper nutrition because both are vital in the maintenance of muscle energy stores, recovery, and performance.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Specific strength-training exercises should be learned initially with no load (no resistance). Once the exercise technique has been mastered, incremental loads can be added using either body weight or other forms of resistance. Strength training should involve 2 to 3 sets of higher repetitions (8 to 15) 2 to 3 times per week and be at least 8 weeks in duration.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">A general strengthening program should address all major muscle groups, including the core, and exercise through the complete range of motion. More sports-specific areas may be addressed subsequently.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Any sign of illness or injury from strength training should be evaluated fully before allowing the resumption of the exercise program.</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Instructors or personal trainers should have certification reflecting specific qualifications in pediatric strength training. </li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Proper technique and strict supervision by a qualified instructor are critical safety components in any strength-training program involving preadolescents and adolescents.</li>
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Brand X has always been guided by the ideal <span style="box-sizing: border-box;"><em style="box-sizing: border-box;">What Is Best for Kids</em></span>. Because of this, we have developed a strength training program that is designed specifically for kids and addresses all of the recommendations above and more.</div>
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The Brand X Method strength program follows our <span style="box-sizing: border-box;">Base • Build • Boost</span> model for teaching movement. </div>
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• <span style="box-sizing: border-box;">Base</span> – Kids acquire basic movement knowledge with our focus on the six primal movement patterns (hinge, squat, push, pull, lunge, and core) and physical skills (e.g., jumping, hanging, rolling, throwing).</div>
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• <span style="box-sizing: border-box;">Build</span> – In this stage, youth learn to apply movement patterns to external objects and experiment with linking physical skills together.</div>
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• <span style="box-sizing: border-box;">Boost</span> – Youth are now ready to move heavier loads and experiment with more complex, combined, or linked physical skills. Most importantly, this group is able to take the lessons learned in the gym and apply them unconsciously and seamlessly to other physical endeavors.</div>
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The Brand X strength program has four groups:</div>
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<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Barbell Prep</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Rookie</li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Junior Varsity </li>
<li style="box-sizing: border-box; margin-bottom: 0.6em; margin-left: 1.3em;">Varsity</li>
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The Barbell Prep and Rookie groups form the <span style="box-sizing: border-box;">BASE</span>. Here bracing is taught, and movement patterns are corrected and standardized. Proper setup for each lift is taught as well as standardizing an individual setup routine. The importance of focusing through the entire set should be taught here. In each class a high number of reps are used and movement quality is stressed and cued. </div>
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Once a child has proven that she can set up to lift the same way each time, move consistently well, and focus through an entire set, she is ready to explore weight and move to the Junior Varsity group. In the JV group we <span style="box-sizing: border-box;">BUILD</span> on what was learned in the BASE group. The kids in the JV group move very well. Now they have to learn to move very well with load. One of the key Brand X learning points is that, in this group, perfect movement during training is expected and required to move up in weight. </div>
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When kids have learned to move well with load, been challenged by increasing load to maintain movement integrity, and have succeeded, it is time to move on to the Varsity group. Here is our <span style="box-sizing: border-box;">BOOST</span> phase where kids who have built a solid base can begin to work toward enviable strength gains. </div>
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The importance of designing a program specifically for kids that progresses slowly from standardizing movement to promoting strength gains cannot be overstated.</div>
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<span style="box-sizing: border-box; font-weight: bolder;"><em style="box-sizing: border-box;">Brand X anecdote:</em></span></h4>
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In 2015, Brand X held a powerlifting competition and invited other gyms to send people to compete. One of our Brand X teen class graduates won the competition. An adult from another gym came in second. Places 3-6 were Brand X teens from the Varsity group, squatting over 400 and deadlifting 500. When we closed our gym in 2018 the Brand X strength program had produced over 100 youth state and national records trained in an effective, safe, and age-appropriate manner.</div>
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Is strength training safe for kids? The experts say yes! But it is a qualified yes. Look for coaches who are specifically trained to work with kids. Ask them to tell you how their program has been specifically designed for kids.</div>
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Properly implemented and sustained, a youth strength program such as The Brand X Method will optimize youth athletic development and build generations of formidable humans.</div>
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<span style="box-sizing: border-box; font-weight: bolder;">For more about The Brand X Method:</span></h3>
<div class="wp-block-image" style="box-sizing: border-box; margin-bottom: 1em; max-width: 100%;">
<figure class="alignleft size-large" style="box-sizing: border-box; display: table; float: left; margin: 0px 1em 1.3em 0px;"><img alt="" class="wp-image-67650" sizes="(max-width: 225px) 100vw, 225px" src="https://thereadystate.com/wp-content/uploads/2019/12/brand-x-logo.png" srcset="https://thereadystate.com/wp-content/uploads/2019/12/brand-x-logo.png 225x, https://thereadystate.com/wp-content/uploads/2019/12/brand-x-logo-150x150.png 150x" style="-webkit-transition: opacity 1s; border-style: none; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; transition: opacity 1s; vertical-align: middle;" /></figure></div>
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<span style="box-sizing: border-box;">Brand X Professional Youth Coach Certification:</span></div>
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<a href="https://coaching.thebrandxmethod.com/pycc-2" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://coaching.thebrandxmethod.com/pycc-2</a></div>
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<span style="box-sizing: border-box;">Brand X on Social</span></div>
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Instagram – <a href="https://www.instagram.com/thebrandxmethod/" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://www.instagram.com/thebrandxmethod/</a></div>
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Facebook – <a href="https://facebook.com/thebrandxmethod/" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://facebook.com/thebrandxmethod/</a></div>
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<span style="box-sizing: border-box;">Brand X Training Centers</span></div>
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<a href="https://coaching.thebrandxmethod.com/training-center-program-2" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://coaching.thebrandxmethod.com/training-center-program-2</a></div>
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<span style="box-sizing: border-box;">References:</span></div>
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(1) Kirby P. Causes of short stature among coal-mining children, 1823-1850. <em style="box-sizing: border-box;">Economic History Review</em>48(4): 687-699, 1995. </div>
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(2) Humphries J. Short stature among coal-mining children: a comment. <em style="box-sizing: border-box;">Economic History Review</em>50(3): 531-537, 1997. </div>
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(3) Kato S. and Ishiko T. Obstructed growth in children’s bones due to excessive labor in remote corners. In: <em style="box-sizing: border-box;">Proceedings of the International Congress of Sports Sciences. </em>Kato S., ed. Tokyo: Japanese Union of Sports Sciences, 1964. p. 476.</div>
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(4) Vrijens J. Muscle strength development in the pre- and post-pubescent age. <em style="box-sizing: border-box;">Medicine Sport</em> 11: 152-158, 1978. </div>
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(5) Docherty D. et al. The effects of variable speed resistance training on strength development in prepubertal boys. <em style="box-sizing: border-box;">Journal of Human Movement Studies</em> 13: 377-382, 1986. </div>
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(6) Committee on Sports Medicine. Weight training and weight lifting: information for the pediatrician. <em style="box-sizing: border-box;">The Physician and Sportsmedicine</em> 11(3):157-161, 1983. </div>
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(7) Sewell L. and Michelli L.J. Strength training for children. <em style="box-sizing: border-box;">Journal of Pediatric Orthopedics</em> 6: 143-146, 1986.</div>
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(8) Committee on Sports Medicine. Strength training, weight, and power lifting, and body building by children and adolescents. <em style="box-sizing: border-box;">Pediatrics</em> 86(5): 801-803, November 1990.</div>
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(9) Committee on Sports Medicine and Fitness. Strength training by children and adolescents. <em style="box-sizing: border-box;">Pediatrics</em> 107(6): <a href="tel:1470-1472, 2001" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">1470-1472, 2001</a>. </div>
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(10) Faigenbaum A.D. and Myer G.D. Resistance training among young athletes: safety, efficacy and injury prevention effects. <em style="box-sizing: border-box;">British Journal of Sports Medicine</em> 44: 56-63, 2010.</div>
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(11) Council on Sports Medicine and Fitness. Strength training by children and adolescents. <em style="box-sizing: border-box;">Pediatrics</em>121(4): 835-840, April 2008.</div>
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(12) Behm D.G. et al. Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents. <em style="box-sizing: border-box;">Applied Physiology, Nutrition, and Metabolism</em> 33(3): 547-561, June 2008. </div>
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(13) Lloyd R.S. et al. UKSCA position statement: youth resistance training. <em style="box-sizing: border-box;">UK Strength and Conditioning Association</em> 26: 26-39, Summer 2012.</div>
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(14) Faigenbaum A.D. et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. <em style="box-sizing: border-box;">Journal of Strength and Conditioning Research</em>23(Supp 5): S60-S79, August 2009.</div>
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(15) Australian Strength and Conditioning Association. Resistance training for children and youth: a position stand from the Australian Strength and Conditioning Association (ASCA). 2007 (updated 2017). Available at <a href="https://www.strengthandconditioning.org/news/692-child-and-youth-resistance-training-position-stand" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://www.strengthandconditioning.org/news/692-child-and-youth-resistance-training-position-stand</a>. Accessed 1 September 2019.</div>
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(16) Lloyd R.S. et al. Position statement on youth resistance training: the 2014 international consensus. <em style="box-sizing: border-box;">British Journal of Sports Medicine</em> 48(7): 498-505, April 2014. </div>
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(17) Faigenbaum A.D., MacDonald J.P., and Haff G.G. Are young athletes strong enough for sport? DREAM on. <em style="box-sizing: border-box;">Current Sports Medicine Reports</em> 18(1): 6-8, January 2019. </div>
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<span style="box-sizing: border-box;">Additional reading:</span></div>
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Behringer M. et al. Effects of resistance training in children and adolescents: a meta-analysis. <em style="box-sizing: border-box;">Pediatrics</em> 126(5): e1199-e1210, November 2010. <a href="https://pediatrics.aappublications.org/content/126/5/e1199" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://pediatrics.aappublications.org/content/126/5/e1199</a></div>
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Malina R. Weight training in youth—growth, maturation, and safety: an evidence-based review. <em style="box-sizing: border-box;">Clinical Journal of Sports Medicine</em> 16(6): 478-487, November 2006. <a href="https://journals.lww.com/cjsportsmed/Abstract/2006/11000/Weight_Training_in_Youth_Growth,_Maturation,_and.5.aspx" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://journals.lww.com/cjsportsmed/Abstract/2006/11000/Weight_Training_in_Youth_Growth,_Maturation,_and.5.aspx</a></div>
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Myer G.D. et al. Youth versus adult “weightlifting” injuries presenting to United States emergency rooms: accidental versus nonaccidental injury mechanisms. <em style="box-sizing: border-box;">Journal of Strength and Conditioning Research</em> 23(7): 2054-2060, October 2009. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034275/" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034275/</a></div>
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Stabenow Dahab K. and Metcalf McCambridge. Strength training in children and adolescents: raising the bar for young athletes? <em style="box-sizing: border-box;">Sports Health</em> 1(3): 223-226, May 2009. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/" style="box-sizing: border-box; color: #0fd7ff; text-decoration: none; touch-action: manipulation;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/</a></div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-48752240377652657642020-03-18T18:40:00.000-07:002020-03-18T18:40:03.684-07:00Mindset <table cellpadding="0" cellspacing="0" class="wrapper" role="presentation" style="-webkit-text-size-adjust: 100%; background-color: white; border-collapse: collapse; color: black; font-family: UICTFontTextStyleBody; font-size: 17px; line-height: inherit; min-width: 320px; table-layout: fixed; width: 375px;"><tbody style="line-height: inherit;">
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">An optimistic mindset is a distinguishable characteristic of elite performers because what the human mind focuses on and talks about is what we see more of.</span></span></div>
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">Stanford professor Arnold Zwicky calls this the “frequency illusion,” which is essentially a phenomenon that causes you to see more of the things you are already focused on. This is caused, he says, by two psychological processes.</span></span></div>
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">The first, selective attention, which kicks in when you’re struck by a new word, thing, or idea; after that, you unconsciously keep an eye out for it, and as a result find it surprisingly more often. The second process, confirmation bias, reassures you that each sighting is further proof of your impression that the thing has gained overnight omnipresence.</span></span></div>
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">Think about the last time you bought a new car. Let’s say it was a Jeep Grand Cherokee. After you buy it, you start noticing them everywhere—it seems that every third person on the road is driving a Jeep Grand Cherokee. And you don’t just notice colors, you notice the different models and add-ons; Laredos are more common than Limiteds, and there are fewer SRTs than there are Overlands. Obviously, there was not a sudden surge in local Jeep sales the day you bought your car. But because you’re actively thinking about it, you can’t help but notice them everywhere.</span></span></div>
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">The same principal applies to your mindset towards sports, work and relationships. If we talk about (or worse, complain about) things that are outside of our control, things that could diminish performance, we will see and experience more of those things. </span></span></div>
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">The opposite is also true. When we stop verbalizing negative thoughts, we see and experience less of them. Over time, this has the effect of making us more positive people--simply by making the conscious choice to exercise more control of what we choose to talk about.</span></span></div>
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<span style="color: #454545;"><span style="-webkit-text-size-adjust: none; background-color: rgba(255, 255, 255, 0);">Never whine, never complain, never make excuses. </span></span></div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-38697811874546574092020-03-18T18:38:00.000-07:002020-03-18T18:38:03.641-07:00Stretchin is overrated <div class="Column Post_Title" style="border: 0px; color: #454545; float: left; font-family: UICTFontTextStyleBody; font-size: 17px; margin: 0px; padding: 0px;">
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<span style="background-color: rgba(255, 255, 255, 0);"><span class="meta-prep meta-prep-author" style="border: 0px; margin: 0px; padding: 0px;">Posted on</span> <a href="https://powerathletehq.com/2018/10/01/stretching-is-overrated-quick-hits/" rel="bookmark" style="border: 0px; margin: 0px; padding: 0px;" title="4:54 pm"><span class="entry-date" style="border: 0px; margin: 0px; padding: 0px;">October 1, 2018</span></a> <span class="meta-sep" style="border: 0px; margin: 0px; padding: 0px;">by</span> <span class="author vcard" style="border: 0px; margin: 0px; padding: 0px;"><a class="url fn n" href="https://powerathletehq.com/author/mattzdpt/" style="border: 0px; margin: 0px; padding: 0px;" title="View all posts by Matthew Zanis">Matthew Zanis</a></span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Remember when the ole' ball coach had your team doing ten-count static stretches before each competition? It was a bold strategy, we're still waiting to <a href="https://www.youtube.com/watch?v=DV_PzRb1pLk" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank">see if pays off.</a></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">Here's the bottom the line, stretching is overrated. Plain and simple. It doesn’t prevent injury(6,14,15). It doesn’t prevent soreness(3,7). It doesn’t warm you up(5,10). And most importantly, it sure as hell doesn’t empower your performance(1,4,13). This is why you won’t find a section on it in the </span><a href="https://academy.powerathletehq.com/courses" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">Power Athlete Methodology</span></a><span style="border: 0px; margin: 0px; padding: 0px;">. We cut out the bullshit to provide you with the most evidence based principles in strength and conditioning -ing -ing...and that includes recovery.</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">Why, then, do so many people, athletes included, still waste their time getting their </span><span style="border: 0px; margin: 0px; padding: 0px;">Gumby</span><span style="border: 0px; margin: 0px; padding: 0px;"> on? Simply put, most don’t understand the difference between marketing and science. </span></span></div>
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<img alt="" class="aligncenter size-large wp-image-31518" height="480" sizes="(max-width: 640px) 100vw, 640px" src="http://powerathletehq.com/wp-content/uploads/2018/09/167481938_5e07dc9ab0_o-1024x768.jpg" srcset="https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/167481938_5e07dc9ab0_o.jpg 1024w, https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/167481938_5e07dc9ab0_o-300x225.jpg 300w, https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/167481938_5e07dc9ab0_o-768x576.jpg 768w" style="border: 0px; clear: both; height: auto; margin: 0px auto 12px; padding: 8px 0px; text-align: center;" width="640" /><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">We’ve been told our whole life that stretching is the panacea of health and performance. Combine this with the IG culture that encourages us to place all of our trust in “authority figures” who dispel a false ethos in the hopes of gaining new followers and selling a product, and it’s no surprise people are enamored with the idea of stretching as the key to reaching their next level of performance. </span></div>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">Now, stretching isn’t terrible for you. In fact, it truly does feel good for a lot of people, and may temporarily provide you with a sense of relief after strenuous activity(2,5,9). However, it isn’t the most optimal, efficient, or effective method of enhancing performance, driving accelerated adaptations, or speeding up recovery(3). Also, stretching is passive and easy! It takes no effort to lay around, bullshit with others, and scroll through our news feed while sitting in the splits. </span></div>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">True progress, and long term positive outcomes, are achieved through consistency and hard work. We need to </span><a href="https://powerathletehq.com/2018/02/19/unlocking-stress-training-smarter-and-harder/" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">stress to progress</span></a><span style="border: 0px; margin: 0px; padding: 0px;">! Nothing worthwhile in this life comes easy, yet we’ve still become complacent in something that, quite frankly, is controversial at best. Complacency breeds mediocrity, and here at PAHQ it is our mission to </span><a href="http://shop.powerathletehq.com/product_p/destroy-mediocrity-black.htm" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">destroy mediocrity</span></a><span style="border: 0px; margin: 0px; padding: 0px;">. </span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">When in comes to stretching, here are the key things you need to know and questions you need to ask yourself: </span></div>
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<span style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">WHY DO I FEEL TIGHT IN THE FIRST PLACE?</span></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">Your body isn’t tight; your mind is stiff. The perception of tightness is neurological, and feeling stiff is more likely a sensation, or perception, of limited range of motion and movement, rather than an actual physical limitation. If you feel more flexible after stretching, it’s because your brain has improved its tolerance for the discomfort of elongating your muscles. They didn’t get longer; your brain just tricked you.(2)</span></div>
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<img alt="" class="aligncenter size-full wp-image-31520" height="417" sizes="(max-width: 640px) 100vw, 640px" src="http://powerathletehq.com/wp-content/uploads/2018/09/great-lakes-80383_640.jpg" srcset="https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/great-lakes-80383_640.jpg 640w, https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/great-lakes-80383_640-300x195.jpg 300w" style="border: 0px; clear: both; height: auto; margin: 0px auto 12px; padding: 8px 0px; text-align: center;" width="640" /></div>
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<span style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">I HAVE AN ITCH I NEED TO SCRATCH!</span></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">This is the “it feels good” phenomena. Stretching releases chemicals in the brain, similar to the feeling of a runner’s high. Because of this, It may give a temporary relief of discomfort. People stretch because they may feel it will prevent, or cure, their pain...which just isn’t true. In fact, anything that “feels good” is technically releasing some kind of “feel good hormone” like endorphins, oxytocin, or opioids. Think about some other things that feel good in life. Ice cream, </span><a href="https://www.youtube.com/watch?v=VkAVfsw5xSQ" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">Power of Love</span></a><span style="border: 0px; margin: 0px; padding: 0px;"> on the radio, and crushing a new PR. Even sex feels amazing, but it won’t cure your back pain. </span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">WHAT ARE YOU PLANNING TO DO WITH ALL YOUR FLEXIBILITY?</span></h2>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">Context is the keystone. Do you want to be a gymnast or ballerina? If so, go hog wild on the stretching. Years of prolonged low load stretching will do wonders for you - making your static structures (ligaments, tendons, and joint capsules) more pliable (and less able to handle load). However, if you want to bang heavy weights, or </span><a href="https://www.youtube.com/watch?v=ef1_KlnA4Nc" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">run over</span></a><span style="border: 0px; margin: 0px; padding: 0px;"> your opponents on the field, reconsider the whole stretching thing…</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">The amount of effort put into a stretching routine does not reap a great reward and he amount of time and energy investment needed to produce a worthwhile adaptation isn’t necessarily purposeful or prudent for most Power Athletes.</span></div>
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<img alt="" class="aligncenter size-full wp-image-31519" height="426" sizes="(max-width: 640px) 100vw, 640px" src="http://powerathletehq.com/wp-content/uploads/2018/09/stretching-498256_640.jpg" srcset="https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/stretching-498256_640.jpg 640w, https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/stretching-498256_640-300x200.jpg 300w" style="border: 0px; clear: both; height: auto; margin: 0px auto 12px; padding: 8px 0px; text-align: center;" width="640" /></div>
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<span style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">STRETCHING TO WIN? NOPE, YOU ARE A LOSER</span></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">Just like fitness and health are not equivalent, greater flexibility doesn’t mean you are a better athlete. In reality, it’s actually the opposite for most individuals. Increased flexibility often comes with the cost of lost joint stability. Hyper-mobility can be dangerously dysfunctional; more lax joints without stability or control lead to a greater incidence of injury. Active warm ups, like our </span><a href="https://powerathletehq.com/dmp/" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">Dynamic Movement Prep</span></a><span style="border: 0px; margin: 0px; padding: 0px;">, do a much better job at actually facilitating muscle contraction, preparing you for training, and stimulating a positive effect on muscle function.</span></span></div>
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<span style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">WHAT ABOUT ALL OF MY KNOTS AND TRIGGER POINTS?</span></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">These are very small areas of contracted muscle fibers, or tiny little “spasms.” Sorry, your favorite lacrosse ball or foam roller won't work. However, here’s a list of what you will need to be successful: Scissors, pliers, and a shot of </span><span style="border: 0px; margin: 0px; padding: 0px;">Bacardi</span><span style="border: 0px; margin: 0px; padding: 0px;"> 151. That's right, it will take a lot more than a pressure tool and some stretching to work these out. Think of these knots like a bungee cord; all you are doing is stretching the cord on either side of knot - making </span><a href="https://powerathletehq.com/2018/06/11/tendinitis-where-do-i-begin/" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">tendons</span></a><span style="border: 0px; margin: 0px; padding: 0px;"> weaker and pissing off your nerves.</span></span></div>
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<span style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">BUT, I’M ALWAYS HURT! I NEED TO STRETCH!</span></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">A review of the scientific literature to date shows that stretching had no effect on reducing injury risk. In fact, you are likely making things worse by stretching! Sprains and strains are a frequent result of over-stretching, and are fairly common in yoga, dance, martial arts, and so on. If you feel that always need to stretch, you should invest time into learning how to move better and control what joint range of motion you do have. Don’t just lift more; move weight better!</span></div>
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<img alt="" class="aligncenter size-large wp-image-31521" height="360" sizes="(max-width: 640px) 100vw, 640px" src="http://powerathletehq.com/wp-content/uploads/2018/10/Screenshot_20181001-151329-1024x576.png" srcset="https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/10/Screenshot_20181001-151329-1024x576.png 1024w, https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/10/Screenshot_20181001-151329-300x169.png 300w, https://pahq-wpengine.netdna-ssl.com/wp-content/uploads/2018/10/Screenshot_20181001-151329-768x432.png 768w" style="border: 0px; clear: both; height: auto; margin: 0px auto 12px; padding: 8px 0px; text-align: center;" width="640" /><span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">Training with intention, through good movement patterns, creates a </span><a href="https://powerathletehq.com/2018/02/12/unlocking-stress-the-good-the-bad-and-the-ugly/" rel="noopener" style="border: 0px; margin: 0px; padding: 0px;" target="_blank"><span style="border: 0px; margin: 0px; padding: 0px;">eustress</span></a><span style="border: 0px; margin: 0px; padding: 0px;"> that will improve your range of motion and mobility over time. It will also teach you to properly reduce force in the body, which is more predictive of injury than stretching. </span></span></div>
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<span style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; font-size: 21px; margin: 0px; padding: 0px;">MASTER YOUR MOVEMENT: CONCEPTUALIZE AND PRIORITIZE</span></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">Think about stretching in the grand scheme of things. Even an extremely strong stretch - one that makes you agonize in pain - to a muscle or tendon represents a drop in the bucket to your overall training plan. This brief, innocuous stimulus is minuscule relative to the context of the whole day, week, month, or cycle, where the amount of load and stimuli are much greater and making a larger impact.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; padding: 0px;">In the end, the benefits of stretching and increased flexibility are ultimately unknown. If you enjoy it, have time for it, and aren’t doing it right before training or big game, keep doing it. If you don’t like it, there is no evidence that you are missing any benefit, and you can utilize that free time for other things. Bottom line is that the best way to improve your range of motion is to train with good posture and position under load, and practice your sport.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="border: 0px; margin: 0px; padding: 0px;">Unless, of course, your sole purpose in life is becoming a level 99 supple leopard, impressing the ladies in yoga, or mastering every page of the Kama Sutra. However, if you want to make a wiser investment with the time and energy you have, optimize your warm up, train under load through a full range of motion, and prioritize your sleep for improved performance, reduced risk of injury, and enhanced recovery</span><span style="border: 0px; margin: 0px; padding: 0px;">.</span></span></div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-9691246778690388022018-04-24T11:24:00.001-07:002018-04-24T11:24:25.653-07:00Murph Prep<b>Murph Prep</b> by Margaux Alvarez<br />
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<strong style="word-wrap: break-word;">6 WEEKS TO A BETTER MURPH</strong></div>
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With Memorial Day only 6 weeks away Alex and I agreed to do Murph while down in San Diego for the California Regional.</div>
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If you are there come say hi </div>
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Don't think you are ready for Murph but want to give it a Gaux here is what Alex will be doing to prepare. If your goal is to RX try this program with your vest. Good Luck!</div>
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<strong style="word-wrap: break-word;">WEEK 1 </strong></div>
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<strong style="word-wrap: break-word;">WEDNESDAY </strong><br style="word-wrap: break-word;" />21 PULL UPS + 200M RUN + 15 PULL UPS + 200M RUN +9 PULL UPS + 200M RUN</div>
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<strong style="word-wrap: break-word;">FRIDAY</strong><br style="word-wrap: break-word;" />400M RUN + 10 PULL UPS REST 2 MIN X 4 </div>
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<strong style="word-wrap: break-word;">SUNDAY</strong><br style="word-wrap: break-word;" />15 MIN CHILL PACE RUN 30 IF YOU ARE EXPERIENCED RUNNER</div>
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<strong style="word-wrap: break-word;">WEEK 2</strong></div>
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<strong style="word-wrap: break-word;">MONDAY</strong><br style="word-wrap: break-word;" />10 MIN AMRAP<br style="word-wrap: break-word;" />5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS</div>
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<strong style="word-wrap: break-word;">WEDNESDAY</strong><br style="word-wrap: break-word;" />200M RUN<br style="word-wrap: break-word;" />15 PULL UPS + 25 AIR SQUATS<br style="word-wrap: break-word;" />400 M RUN<br style="word-wrap: break-word;" />15 PULL UPS + 25 AIR SQUATS<br style="word-wrap: break-word;" />200 M RUN </div>
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<strong style="word-wrap: break-word;">FRIDAY</strong><br style="word-wrap: break-word;" />400M RUN + 50 AIR SQUATS REST 2 MIN X 4 </div>
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<strong style="word-wrap: break-word;">SUNDAY</strong><br style="word-wrap: break-word;" />20 MIN RUN<br style="word-wrap: break-word;" />40 MIN EXPERIENCED</div>
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<strong style="word-wrap: break-word;">WEEK 3</strong></div>
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<strong style="word-wrap: break-word;">MONDAY</strong><br style="word-wrap: break-word;" />10 MIN AMRAP</div>
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10 PULL UPS +20 PUSH UPS + 30 AIRSQUATS</div>
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<strong style="word-wrap: break-word;">WEDNESDAY</strong></div>
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400M RUN<br style="word-wrap: break-word;" />25 PULL UPS + 50 AIR SQUATS<br style="word-wrap: break-word;" />X 2 ROUNDS</div>
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<strong style="word-wrap: break-word;">FRIDAY</strong></div>
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400M RUN + 15 C2B REST 2 MIN X 2<br style="word-wrap: break-word;" />800 M RUN + MAX PULL UPS REST 3 MIN X 2 </div>
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<strong style="word-wrap: break-word;">SUNDAY</strong></div>
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<br style="word-wrap: break-word;" />22 MIN CHILL RUN<br style="word-wrap: break-word;" />42 EXPERIENCED</div>
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<strong style="word-wrap: break-word;">WEEK 4 </strong></div>
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<strong style="word-wrap: break-word;">MONDAY</strong><br style="word-wrap: break-word;" />15 MIN AMRAP<br style="word-wrap: break-word;" />400M RUN<br style="word-wrap: break-word;" />20 PULL UPS + 30 PUSH UPS + 40 AIR SQUATS</div>
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<strong style="word-wrap: break-word;">WEDNESDAY</strong></div>
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<br style="word-wrap: break-word;" />800 M RUN<br style="word-wrap: break-word;" />50 PULL UPS<br style="word-wrap: break-word;" />800 M RUN<br style="word-wrap: break-word;" />75 PUSH UPS<br style="word-wrap: break-word;" />800 M RUN<br style="word-wrap: break-word;" />150 AIR SQUATS</div>
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<strong style="word-wrap: break-word;">FRIDAY</strong></div>
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<br style="word-wrap: break-word;" />800M RUN + 15 PULL UPS<br style="word-wrap: break-word;" />REST 3 MIN X 2<br style="word-wrap: break-word;" />1 MILE RUN </div>
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<strong style="word-wrap: break-word;">SUNDAY</strong></div>
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<br style="word-wrap: break-word;" />25 MIN CHILL RUN<br style="word-wrap: break-word;" />45 MIN EXPERIENCED </div>
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<strong style="word-wrap: break-word;">WEEK 5 </strong></div>
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<strong style="word-wrap: break-word;">MONDAY</strong></div>
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<br style="word-wrap: break-word;" />15 MIN AMRAP<br style="word-wrap: break-word;" />400M RUN<br style="word-wrap: break-word;" />20 PULL UPS + 40 PUSH UPS + 60 AIR SQUATS<br style="word-wrap: break-word;" />800 M RUN<br style="word-wrap: break-word;" />30 PULL UPS + 60 PUSH UPS + 90 AIR SQUATS<br style="word-wrap: break-word;" />1200 M RUN<br style="word-wrap: break-word;" />40 PULL UPS + 90 PUSH UPS + 120 AIR SQUATS</div>
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<strong style="word-wrap: break-word;">WEDNESDAY</strong></div>
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800 M RUN<br style="word-wrap: break-word;" />100 AIR SQUATS + 50 PUSH UPS + 50 PULL UPS + 50 PUSH UPS + 100 AIR SQUATS<br style="word-wrap: break-word;" />800 M RUN </div>
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<strong style="word-wrap: break-word;">FRIDAY</strong><br style="word-wrap: break-word;" />800 M REST 2 MIN X 2 ROUNDS<br style="word-wrap: break-word;" />1600 M REST 5 MIN X 2 ROUNDS </div>
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<strong style="word-wrap: break-word;">SUNDAY</strong></div>
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30 MIN CHILL<br style="word-wrap: break-word;" />50 MIN EXPERIENCED </div>
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<strong style="word-wrap: break-word;">WEEK 6 </strong></div>
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<strong style="word-wrap: break-word;">MONDAY</strong></div>
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1600M RUN<br style="word-wrap: break-word;" />10 MIN AMRAP<br style="word-wrap: break-word;" />5 PULL UPS + 10 PUSH UPS + 15 AIRSQUATS<br style="word-wrap: break-word;" />1600M RUN </div>
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WEDNESDAY REST<br style="word-wrap: break-word;" />FRIDAY REST<br style="word-wrap: break-word;" />SATURDAY - MURPH</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-55117738851871361662017-11-16T15:39:00.001-08:002017-11-16T15:42:32.909-08:00Man Up<br />
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<u>Jimwendler.com</u></h1>
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Time to Man Up</h1>
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<span class="date" style="box-sizing: border-box; display: inline-block; font-style: italic; line-height: 1.7; margin-bottom: 40px;"><time datetime="2017-11-16" style="box-sizing: border-box;">Nov 16, 2017</time></span></div>
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<strong style="box-sizing: border-box;"><a href="http://www.jimwendler.com/2011/09/time-to-man-up/conan-2/" rel="attachment wp-att-1635" style="box-sizing: border-box; color: #c7ac7f; text-decoration: none;"><img alt="" class="alignleft size-medium wp-image-1635" height="300" src="https://cdn.shopify.com/s/files/1/1213/1264/files/blog_Conan1-238x300.jpg?17944078457313220258" style="border: 0px none; box-sizing: border-box; display: block; margin: 0px auto; max-width: 100%;" title="Conan" width="238" /></a></strong></div>
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<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">Note:</strong> This article, Time to Man Up, appeared about 6 years ago. I don't remember the exact scenario but this was originally written in response to a question on the <a class="text-link" href="http://forum.jimwendler.com/showthread.php?48557-Why-Join" style="background-image: none; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(199, 172, 127); border-style: none none solid; border-width: 0px 0px 1px; box-sizing: border-box; color: #c7ac7f; display: inline; margin: 0px; padding: 0px; text-decoration: none;" title="Wendler's Private Training Forum">JimWendler Forum</a>; I believe the original question had something to do with struggling with a lack of confidence in life / in relationships.</em></div>
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I’m going to have to give you some Tough Love here. First, I need for you to re-read this:</div>
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<em style="box-sizing: border-box;">“Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn’t “cardio" , it’s part of training and if you’re going to walk for your conditioning you best have something on your back or in your hands” </em></div>
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<em style="box-sizing: border-box;">Y</em>ou admit that you are not strong enough (many of us feel this way but understand that it is an ongoing process and that THIS process is important). But please DO NOT be that guy who talks about where he holds his fat or how his legs or “obliques” are fattier than they should be.</div>
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What I would prescribe for you is to get rid of all these silly, pathetic and disgusting notions of what you think a man should look like and start over. I’m going to give everyone a huge hint here: <em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">no one gives a shit what you look like.</strong> </em>Now I’m not saying being a fat slob doesn’t raise some eyebrows in disgust, but if you kick as much ass as possible in the weight room and conditioning field AND start OWNING your training, you'll be farther along than most. Give yourself a full year of total commitment; don't get overwhelmed by fads. Choose a path, a balanced path, and start moving forward. One day at a time, one set at a time, one rep at a time. I don't care so much about WHAT you do, more than you are doing something consistently and something you believe in.</div>
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People are not attracted to vanity – they are attracted to confidence, passion and life movement. No one owns a room by the way they look; it’s how they carry themselves. There is so much more to this, but PLEASE don’t talk about your love handles. Act on your passions in life, move boulders, read, be polite, further your education, minimize personal and financial debt and take ownership of every part of your life. You have the passion for training, start making this shit count. I know this is probably way off topic then what you wanted but I’m trying hard to get rid of all this bullshit that is plaguing SO MANY men, young men and boys. It comes down to this: ACT don't tell. Think about it like this: training and life is something to be experienced by you. You don't have to broadcast it to the world.</div>
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Training wise, I recommend this:</div>
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<li style="box-sizing: border-box; margin-bottom: 0px;">Stretch (mobility/flexibility/movement)</li>
<li style="box-sizing: border-box; margin-bottom: 0px;">Lift</li>
<li style="box-sizing: border-box; margin-bottom: 0px;">Sprint (aka condition)</li>
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Do the above all the time – no bulking, no cutting, no bullshit. Just <a class="text-link" href="https://jimwendler.com/collections/books-programs" style="background-image: none; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(199, 172, 127); border-style: none none solid; border-width: 0px 0px 1px; box-sizing: border-box; color: #c7ac7f; display: inline; margin: 0px; padding: 0px; text-decoration: none;" title="Train to be physically better">train to be physically better.</a> Don’t be that guy that takes shirtless photos of himself so other men can drool on them. That shit is a disgrace to every man that has done anything awesome in his life – while they were busy “doing” these shirtless ‘tards were busy trying to look the part. Get off the bench and get on the field.</div>
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</main>Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-62837991641740219992017-04-14T20:20:00.003-07:002017-04-14T20:20:39.522-07:00Torso Strength <div style="-webkit-text-size-adjust: 100%; box-sizing: border-box; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 20px; margin-bottom: 30px; padding: 0px;">
From Sean Waxman:</div>
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Last year I was asked to present at the NSCA Sports Specific Conference in Orlando on torso training for Baseball. From my past experience with presenting at the NSCA, I knew that any talk which includes the words torso, core, or functional in its title attracts the functional training and physical therapists masquerading as a Strength Coach types like flies to shit.</div>
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Pissing-off these purveyors of weakness has become a hobby of mine. As I got up on stage and surveyed the audience, I knew there were going to be some folks with their panties in a bunch.</div>
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Below is the presentation I gave.</div>
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<span id="more-102" style="box-sizing: border-box;"></span>(Each number represents an individual slide with the title of the slide appearing next to it in bold. Following the title, is the transcript of my presentation)</div>
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<span style="box-sizing: border-box; font-weight: 800;">Developing The Torso For Optimal Power And Strength Production in Baseball Players<br style="box-sizing: border-box;" /><em style="box-sizing: border-box;">“A sane coaches guide to ‘functional’ training”</em></span></div>
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1. Opening statement</div>
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Torso training, core training, functional training, corrective exercise – whatever you want to call it – have become industries unto themselves. There are entire training systems focused primarily on torso development. This would be fine if you were coaching a team of torsos. The truth is, training programs that isolate the torso are as effective for improving athletic performance as a program revolving around a thighmaster. It is my hope that after I am done you will have a better understanding of the role the torso plays when properly-designed training is implemented.</div>
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<span style="box-sizing: border-box; font-weight: 800;">2. What Is The Function Of The Torso?</span><br style="box-sizing: border-box;" />The torso is a conduit for transmitting energy. It does not produce energy itself. In ground-based sports such as baseball, all action is initiated by pushing against the ground. That energy travels through the lower body, through the torso and manifests in whatever action is required. The more efficient the energy flow through the body, the more effective the intended action. So the objective for torso development should be to create a medium in which energy flows efficiently. The torso can be the difference between home run and warning track power or throwing 89mph, not 94. However, in order for the torso to be the difference-maker, it needs to be addressed properly in training.</div>
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<span style="box-sizing: border-box; font-weight: 800;">3. What The Science Says About Torso Training</span><br style="box-sizing: border-box;" />The former Soviet Union is one of very few nations to have done longitudinal scientific research on strength and conditioning methods. From the 50’s through the late 80’s they dedicated their finest scientific minds to answer the question “how do you create maximal performance?” Through the 7 Olympic games the former Soviet Union competed in from 1960-1988 they dominated the events in which strength and power are the dominant characteristics. Because of the work of their sport scientists they were able to predict results within 90% accuracy. This was possible because they found a strong cause and effect relationship between particular training methods and results. And if you examine their training design, it includes little or no specialized torso training. In fact, many scientists and coaches felt that direct torso work was unwarranted because of how much the torso was involved in either stabilizing or moving some other part of the body during non-isolation exercises. They understood that the coach had a finite amount of time to work with an athlete since they had to spend more time practicing their actual sport. Through extensive scientific research and experimentation, these scientists discovered the most effective and efficient methods for improving performance.</div>
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I am not arrogant enough to claim that I am “ahead of the science” nor am I foolish enough to think what has worked for decades is, all of a sudden, ineffective. I’ll assume that the human body has not evolved all that much in the past 20 years. So that being the case, the body will respond to a training stimulus today the same way it did in 1980. Until someone puts in the time and effort to disprove the current accepted science, I will not waste my athletes’ or your time or money with unproven methods.</div>
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Before I continue I would like to establish some facts about athletic development:</div>
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<span style="box-sizing: border-box; font-weight: 800;">4</span>. <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 1</span><br style="box-sizing: border-box;" />Physical therapy (PT) protocols are designed to restore normal movement and function which has been threatened by injury.</div>
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<span style="box-sizing: border-box; font-weight: 800;">5</span>. <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 2</span><br style="box-sizing: border-box;" />Strength and conditioning protocols are designed to enhance normal movement and function to improve athletic attributes.</div>
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<span style="box-sizing: border-box; font-weight: 800;">6</span>. <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 3</span><br style="box-sizing: border-box;" />You cannot train a healthy athlete using PT protocols and expect to maximize athletic attributes.</div>
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<span style="box-sizing: border-box; font-weight: 800;">7.</span> <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 4</span><br style="box-sizing: border-box;" />High repetition, low intensity training is not optimal for developing strength and power.</div>
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<span style="box-sizing: border-box; font-weight: 800;">8</span>.<span style="box-sizing: border-box; font-weight: 800;"> Fact Statement 5</span><br style="box-sizing: border-box;" />The optimal rep range for developing strength and power is between 3-5 reps.</div>
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<span style="box-sizing: border-box; font-weight: 800;">9. Fact Statement 6</span><br style="box-sizing: border-box;" />The body is one unit comprised of a linked system of interactive muscle groups</div>
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<span style="box-sizing: border-box; font-weight: 800;">10.</span> <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 7</span><br style="box-sizing: border-box;" />The most effective exercises to develop strength and power are squatting, pulling, and the Olympic lifts</div>
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<span style="box-sizing: border-box; font-weight: 800;">11.</span> <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 8</span><br style="box-sizing: border-box;" />Squatting, pulling, and the Olympic lifts require the entire body to act as one complete unit</div>
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<span style="box-sizing: border-box; font-weight: 800;">12.</span> <span style="box-sizing: border-box; font-weight: 800;">Fact Statement 9</span><br style="box-sizing: border-box;" />The area between our neck and hip is part of this “unit.”</div>
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Keeping those facts in mind lets take a look at the problem with functional training.</div>
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<span style="box-sizing: border-box; font-weight: 800;">13. The Problem With Current “Functional Training” Dogma and Why It Doesn’t Work</span><br style="box-sizing: border-box;" />Much of the functional training information available today for the torso is based on PT protocols. As you know PT protocols are not effective for the training of athletes. If the purpose of torso development for sport is to develop a strong and powerful torso through which energy can easily flow, then “functional training” which is based on PT protocols cannot and does not accomplish this.</div>
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This type of training generally falls into three categories:</div>
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Bodyweight Stabilization Exercise<br style="box-sizing: border-box;" />• This teaches isometric contraction for torso musculature, which is good, however it provides no progressive overload other than introducing unstable surfaces. The motor patterns developed through training on unstable surfaces are not the same motor patterns needed to stabilize on solid ground.</div>
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Spinal Flexion/Extension Exercises<br style="box-sizing: border-box;" />• This is exactly the opposite of what is needed to develop a strong and stable torso. It is the ability to prevent movement of the torso that is needed, not flexion or extension.</div>
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Cable Column Training/Med Ball Training<br style="box-sizing: border-box;" />• Provides the ability to train while standing and some progressive overload however, the lines of force are not axial, therefore the entire torso is not stressed.</div>
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<span style="box-sizing: border-box; font-weight: 800;">14. Rotational Training and Weighted Bats</span><br style="box-sizing: border-box;" />• One of the biggest mechanisms of torso injury occurs while flexing the spine during rotation. So If an athlete’s torso is not strong enough to prevent spinal flexion/extension then wouldn’t introducing rotational movements such as med-ball throws be foolish? Specific rotational exercise is an advanced form of training and should not be introduced into a program until the athlete has developed enough isometric strength in their torso to stabilize the spine. A better choice for training rotation would be barbell exercises. While an athlete rises from a squat or especially an overhead squat, they will be strongly resisting the tendency to rotate. This act of stabilization creates significant increases in rotational strength. As an athlete matures and gains control over their torso function, specific rotational exercises can be introduced. However, unlike in other rotational sports such as the shot put, hammer, and discus where the implement thrown will range between 16lbs and 4.4 lbs and specific rotational training may be beneficial, the heaviest object a baseball player will handle will be the bat, which will generally range between 30-40 oz. So aside from actually practicing hitting the baseball, it would seem unnecessary to spend the time in the weightroom on rotational training.</div>
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As far as using weighted bats, you are doing more harm than good. Adding weight to the bat changes the swing mechanics as well as the timing of the swing. And because of the extra weight, the muscles contract more slowly, therefore stimulating less type 2 fibers.</div>
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<span style="box-sizing: border-box; font-weight: 800;">15. Sports-Specific Movements</span><br style="box-sizing: border-box;" />I thought it necessary to discuss this idea of sports-specific torso training in the weightroom. This does not exist in weightroom. It is the job of the S&C coach to improve athletic attributes such as strength, power and speed. It is then the job of the baseball coach to teach the athlete the sports-specific movements. Doing a side toss with a med ball or rotational movements on a cable column is not the same as swinging a bat or throwing a ball. Throwing and hitting are very specific skills, which require very specific motor patterns, which you will not be able to replicate in the weightroom. In fact these rotational exercises create conflicting motor patterns and may very well negatively affect the athletes skill on the diamond.</div>
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Remember, in an untrained or under trained population nearly any training method will get a positive result for a short period of time. That doesn’t make it proper training</div>
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<span style="box-sizing: border-box; font-weight: 800;">16. How To Develop The Torso</span><br style="box-sizing: border-box;" />Because the body is a system of interactive muscle groups and the torso is part of that system, in order to correctly develop the torso you must improve the inter/intra muscular coordination and function of all the muscles that attach to the hip. If there is an issue with a muscle that attaches to the hip then torso function will be compromised. In my 18 years of S&C coaching I can say without hesitation that poor function and coordination of these muscles – and what I mean by poor function and coordination is tightness, imbalance, poor movement patterns, and weakness – can be attributed mostly to poor technique coaching or poor exercise choice by the S&C coach. Improper technique and exercise choice in the weightroom will do more to create muscle imbalances and weakness to the muscles that attach to the hip then anything else an athlete can do.<br style="box-sizing: border-box;" />As the quality of your training program goes, so goes the quality of your torso training. The two are inseparable</div>
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The good news is: improving inter/intra muscular coordination and function are skills that can be improved in the weightroom by choosing exercises which require the entire body to act as one coordinated unit such as squatting pulling, and Olympic lifts. To perform these exercises properly, there must be efficient coordination and function of the muscles that attach to the hip. And when they are performed properly the body will use the most effective sequence of muscle contraction and relaxation as well as the proper amount isometric contraction of the torso to facilitate these movements efficiently.</div>
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There is a direct correlation between the efficiency of these movements and the athlete’s level of function. As far as the torso goes, you will see a dramatic transformation. There will be less unnecessary movement or muscle twitches while lifting. It will be like a piston.</div>
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The more ridged any material is, the more efficient energy flows through it. The torso is no exception. Another thing you will notice is improved bar velocity especially in the Olympic lifts. This is a bi-product of the combination of a well-developed torso meeting better muscular coordination.</div>
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<span style="box-sizing: border-box; font-weight: 800;">17. Exercise Progression Overview </span><br style="box-sizing: border-box;" />Now I wanted to share with you the exercise progression I use to develop athletes and their torsos.</div>
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There are 3 phases with a total of 25 exercises. There is a definitive purpose for the order of the exercises in each phase as well as the phases themselves. Unfortunately, due to time constraints, I wont be able to discuss the details of the design however, I will be able to give you a thorough overview.</div>
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I start with the first exercise in phase one and work through each exercise until they all have been learned. Each exercise is designed to develop specific motor qualities. These specific qualities are chunked together to develop gross motor qualities.</div>
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<span style="box-sizing: border-box; font-weight: 800;">18.</span><span style="box-sizing: border-box; font-weight: 800;"> Basic Barbell Exercises (Phase 1)</span></div>
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<li style="box-sizing: border-box; list-style-type: disc;">Back Squat</li>
<li style="box-sizing: border-box; list-style-type: disc;">Standing Press </li>
<li style="box-sizing: border-box; list-style-type: disc;">Good Morning</li>
<li style="box-sizing: border-box; list-style-type: disc;">Front Squat</li>
<li style="box-sizing: border-box; list-style-type: disc;">Overhead Squat</li>
<li style="box-sizing: border-box; list-style-type: disc;">RDL</li>
<li style="box-sizing: border-box; list-style-type: disc;">Bent Over Row</li>
<li style="box-sizing: border-box; list-style-type: disc;">Deadlift</li>
<li style="box-sizing: border-box; list-style-type: disc;">*Push Press</li>
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<span style="box-sizing: border-box; font-weight: 800;">19. Phase 1- General Purpose</span></div>
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<li style="box-sizing: border-box; list-style-type: disc;">Reinforces/teaches proper torso alignment</li>
<li style="box-sizing: border-box; list-style-type: disc;">Muscular balance</li>
<li style="box-sizing: border-box; list-style-type: disc;">Range of motion (improved connective tissue strength)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Improved force production (Strength)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Rotation Prevention</li>
<li style="box-sizing: border-box; list-style-type: disc;">Inter/intra muscular coordination under controlled environment</li>
<li style="box-sizing: border-box; list-style-type: disc;">Teaches/strengthens “ready position” for sport</li>
<li style="box-sizing: border-box; list-style-type: disc;"><*Introduces energy flow (from the ground up)</li>
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<span style="box-sizing: border-box; font-weight: 800;">19. </span><span style="box-sizing: border-box; font-weight: 800;">Basic Barbell Exercises (Phase 2)</span></div>
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<li style="box-sizing: border-box; list-style-type: disc;">Hang Power Snatch</li>
<li style="box-sizing: border-box; list-style-type: disc;">Hang Power Clean</li>
<li style="box-sizing: border-box; list-style-type: disc;">Push Jerk</li>
<li style="box-sizing: border-box; list-style-type: disc;">Power Snatch</li>
<li style="box-sizing: border-box; list-style-type: disc;">Power Clean</li>
<li style="box-sizing: border-box; list-style-type: disc;">Snatch</li>
<li style="box-sizing: border-box; list-style-type: disc;">Clean</li>
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<span style="box-sizing: border-box; font-weight: 800;">20. Phase 2- General Purpose</span>=</div>
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<li style="box-sizing: border-box; list-style-type: disc;">Improved rate of force production (Power)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Introduces energy flow (from an external force to the ground)</li>
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<span style="box-sizing: border-box; font-weight: 800;">21. </span><span style="box-sizing: border-box; font-weight: 800;">Basic Barbell Exercises Bi-lateral (Phase 3)</span></div>
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<li style="box-sizing: border-box; list-style-type: disc;">Split Squat (bar in back)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Split Squat (bar in front)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Lunge (bar in back)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Lunge (bar in front)</li>
<li style="box-sizing: border-box; list-style-type: disc;">Overhead Split Squat</li>
<li style="box-sizing: border-box; list-style-type: disc;">Overhead Lunge (multiple directions)</li>
<li style="box-sizing: border-box; list-style-type: disc;">*Split Snatch</li>
<li style="box-sizing: border-box; list-style-type: disc;">*Split Clean</li>
<li style="box-sizing: border-box; list-style-type: disc;">*Split Jerk</li>
</ul>
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<span style="box-sizing: border-box; font-weight: 800;">22. Phase 3 (General Purpose)</span></div>
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<li style="box-sizing: border-box; list-style-type: disc;">Addresses remaining bi-lateral deficit</li>
<li style="box-sizing: border-box; list-style-type: disc;">Improved rotational strength</li>
<li style="box-sizing: border-box; list-style-type: disc;">*Improved foot speed</li>
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<span style="box-sizing: border-box; font-weight: 800;">22. </span><span style="box-sizing: border-box; font-weight: 800;">Squatting</span><br style="box-sizing: border-box;" />Unlike what some coaches might have you believe, the split squat or any other unilateral variations are not a suitable substitute for the back or front squat with beginning or intermediate athletes. Unilateral lifts are advanced exercises, which require a tremendous amount of pelvic control, much more than squatting with your feet in line. We have all heard the stories of athletes giving up the squat for a step-up or some other unilateral movement. And this does occur however these squat killers are overlooking a very key fact. If these athletes gave up the squat, it means that they had to have been squatting in the first place in order to have given it up. The truth is, in any sport other than powerlifting, there is such a thing as enough strength. In sports like baseball where the weight of the implements used do not vary in weight very much, at some point depending on the sport, increasing squat strength would be counterproductive. But to totally forgo the squat when developing a young or untrained athlete in lieu of the split squat and claim the split squat is more effective and safer is irresponsible and, more importantly, incorrect.<span style="font-weight: 800;">Conclusion</span></div>
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<br style="box-sizing: border-box;" />If you ask coaches to break down success or failure in sport to one variable I believe it would be this; If you can get to the point of attack before your opponent, then your chances of success will greatly improve. It just so happens that this particular variable is exactly what an educated S&C coach can affect the most. Now I understand that there are other pieces to the S&C pie however the pieces are not cut evenly, and shouldn’t be. Many S&C coaches use a microscope in their approach to athletic development. They take a small part of the pie such as core or functional training and they make it the primary focus. The reality is that athletic development does not occur under a microscope or in isolation.</div>
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We are biological organisms that have numerous interrelated systems that respond in unison to particular stimuli in very specific ways. As coaches it is our responsibility to use stimuli that will have the greatest effect on our athlete’s ability to perform. Stimuli that will improve their athlete’s ability to get to the point of attack before their opponent.</div>
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If you use training that is properly designed using basic barbell exercises that are performed with correct technique, barring some physiological anomaly, you will hit most if not all of the pieces of the pie sufficiently.<br style="box-sizing: border-box;" /><em style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 800;"><br style="box-sizing: border-box;" />And you will never again go to a presentation on torso development because you will understand that the very premise is ridiculous.</span></em></div>
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The coaches in attendance who actually understood the process of athletic development were very pleased with the presentation and were very complimentary.</div>
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The coaches who were pissed-off because I said barbell exercises are the best means for developing the torso, well… F**K UM!</div>
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<span style="box-sizing: border-box; font-weight: 800;">Fight until your very last breath!</span></div>
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-Sean-</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-9632865028898439302016-06-15T19:10:00.002-07:002016-06-15T19:10:27.662-07:0042 Things<h1 style="-webkit-text-size-adjust: auto; border: 0px; font-family: UICTFontTextStyleTallBody; line-height: 1em; margin: 0px; outline: 0px; padding: 0px 0px 10px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); font-size: 21px;"><i><u>42 Things to Know</u></i><span style="font-weight: 500;"> </span></span></h1>
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<span style="background-color: rgba(255, 255, 255, 0); font-size: 21px;">by John Welbourn</span></h1>
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<span style="background-color: rgba(255, 255, 255, 0);">I agree with all of this… Take the time to read them all and you will be a much better person at the end <img alt="😉" class="emoji" draggable="false" scale="0" src="https://s.w.org/images/core/emoji/72x72/1f609.png" style="background-image: none !important; border: none !important; box-shadow: none !important; display: inline !important; height: 1em !important; margin: 0px 0.07em !important; max-width: 100%; outline: 0px; padding: 0px !important; vertical-align: -0.1em !important; width: 1em !important;" /> Thank you John!</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">1. Know what you are training for.<br />You need a goal, a destination for your journey. Pick a goal, chart a course, keep your head down and don’t come up for air until you meet it.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">2. The squat is the foundation of any good program.<br />A program that does not involve the squat is incomplete. Any coach that tells you, you shouldn’t squat as it is bad for your back and knees, but if it is done you should not squat below parallel needs to be punched. Email me and I will send someone out who specializes in punching people who need a punch. And when I say squat, I mean the one where you put a heavy bar on your back. If I were talking about the front squat or overhead squat, I would have said front squat or overhead squat.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">3. Be a performance whore.<br />Your only mark for progress should be performance and success. Don’t get caught up in dogma, realize all that matters is performance. Don’t get married to one philosophy or stuck in one circle. Look to expand your training arsenal and realize your only master is getting better.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">4. “Know when to hold’em, know when to fold’em.”<br />When you start hitting the weights, certain days you feel like the weights are made of foam and you could lift the gym. Other days, the weights seem to be made of adamantium. Realize on the days when the weights are light, go for broke and set a new personal record regardless of what the program says. On the days when the opposite is true, all you need to do is survive and realize the weights will be there <a dir="ltr" href="x-apple-data-detectors://0" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">tomorrow</a>.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">5. Don’t fall prey to the Secret Squirrel Program.<br />This is what happens when late at night while scanning the internet you decided to hybrid CrossFit Football’s strength WOD with CFE’s running 2 days a week with CrossFit’s hero WODs and Outlaw’s Olympic programming just for good measure. All the while doing 23 hours a day of ketogenic interment fasting. If you think this secret squirrel program will help you become the fittest man on the planet you are delusional. All that will happen is you become a massive ball of injury, end up doing nothing but Mobility WOD for 2 years with the testosterone levels of a 14-year-old eunuch.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">6. You need to warm up.<br />Warming up is key to raising core temperature and getting the muscles, tendons and fascia warm. You are warming up because you are preparing to train. Take the old boxing proverb to heart. “If you go into the ring cold, you come out cold.”</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">7. Use Lacrosse balls<br />If rolling out with a soft foam roller is painful, you have led a life of luxury and share the energy expenditure with a veal. Real athletes roll out with two lacrosse balls and Kelly Starrett sitting on your body part adjacent to it.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">8. Static Stretching is great way to cool down. Period.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">9. The first movement at the beginning of your training week needs to involve a heavy bar on your back.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">10. All the machines and praying in the world will not build a physique like the one crafted from lifting free weights over 85% of your 1 RM.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">11. Weighted Pull Ups can cure world hunger.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">12. Isometric holds build stability and strength.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">13. It is better to live like a farmer than a bartender.<br />Farmers go to bed when the sun goes down and wake when the roosters crow. Bartenders hang out with drunks, don’t go to bed till 3 or 4 in the morning and sleep all day. Be a farmer.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">14. Heavy prowler pushes cleanse the soul.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">15. Sleeping 8 hours or more a day makes you bullet proof.<br />Yes, if you sleep more than 8 hours a day, bullets will not harm you and you will be able to control the minds of those around you.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">16. Shower in ice-cold water in the morning. Hot shower before bed.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">17. Vitamin D is the most important vitamin of all, so go outside and get a tan. As George Robert’s dad once said, “Georgie, even fat looks good tan.”</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">18. The only proteins that count are the ones with faces, souls and a mother. I do not care how you process hemp and peas…it is not real protein.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">19. Earn your carbs.<br />Don’t get lulled into thinking a primal or Paleo diet is low carb diet. If you are a hard charging athlete that lifts heavy weights, sprints and moves, eat some carbs. Low carb diets are for fat people and sedentary people with metabolic disorders. If you are training for the CrossFit Games, playing football or trying to run a hundred miles you have earned your carbs.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">20. I don’t care how far or often you run, running slow will never help you get fast. The road to hell is paved with good intentions and marathon runners. I am not impressed that you finished a marathon in 5 hours. I am more impressed that it took you 7 hours to sprint 421 100-meter repeats.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">21. Percentages are a waste of time for beginners.<br />Why you ask, because to efficiently lift a true 1 RM you need an extremely well training central nervous system. And efficiency in the CNS comes from prolonged training. Hence, how could a beginner have enough control over their body or their CNS to put forth the ability to lift a true 1 RM? They can’t. So don’t do it.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">22. Every man should own a slow cooker and a grill that uses lump wood charcoal.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">23. Meat from grass-fed cows should make up the bulk of your daily food consumption.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">24. Drink water.<br />Anyone who tells you they don’t like to drink water needs to grow the fuck up. How much…at least 1 ounce per 2 lbs of body weight.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">25. Dont let fear be your limiting factor.<br />Louie Simmons told me, “To master kung fu, the training must be severe.” What Louie means is, don’t take the easy way out. Winners and champions are forged in the crucible of competition and hard work. Don’t let fear of not meeting your goals be your limiting factor when it comes to training or success.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">26. Full Fat Greek Yogurt is an excellent source of protein and probiotics. Anyone that tells you dairy from pasture raised animals is bad, should be pushed in the mud.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">27. Have the talent to rest.<br />If you think taking a rest day is weakness, you have never really trained hard. And you definitely have low testosterone levels.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">28. The Second Amendment was put in place to guarantee the First Amendment. Problems arise when we allow our leaders to suspend the First Amendment and many other rights given to us in the Bill of Rights because of fear. When terrible things happen in society, we are so quick to give away our rights so the government can protect us and make it so it never happens again. It is impossible to stop bad people from doing bad things, but you can train and prepare for the day when good men are called upon to stop evil men. That is Edmund Burke.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">29. Guns are inanimate objects that can be used to do harm. Much like cars, airplanes and knives, all these things can be turned into weapons if someone so chooses. Banning the sale, use or ownership of inanimate objects will no better cure the world of evil, and then eating low-fat food will cure a fat ass.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">30. Lift heavy and awkward implements.<br />The power from picking up and lifting awkward and heavy objects creates a strength not found in a weight room. Anyone that grew up on a farm or wrestled or played football with farm kids knows what I am talking about. We also call this Field Strong.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">31. Having kids puts everything into perspective.<br />My wife and I had twin girls in late 2011; I just came up for air in late 2012. Kids put things in perspective. The things that mattered so much, seem small and unimportant. What is important is raising your kids, providing a positive role model and keeping your wife happy and loved so she doesn’t drive the whole train off the tracks.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">32. Learn to cook.<br />Even if it just involves adding meat, water, salt and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">33. Stop posting on message boards. If you have more than 100 posts on any message board, kick your own ass.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">34. Twitter rocks.<br />If you can’t say it in a 140 characters, it doesn’t need to be said.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">35. Training Vs. Testing.<br />Learn certain days are training days other days are testing days. Have a plan each day and realize professional athletes don’t compete everyday. They save that for when the money is on the line and the crowd is in the stands.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">36. Read. Real. Books.<br />In this Internet age, digital books, periodicals, websites and blogs consume us. I feel something is missing, hard copy books.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">37. Bacon.<br />I started eating bacon in the 70’s. I am not sure when many of you found bacon, but if it was last two years, I am sorry. Up until recently for many, bacon has been a mystery. But upon finding it, it is all they talk about. I am proud of you for finding bacon. I am sorry your dad didn’t make bacon on Saturdays when you were growing up. I believe it makes you feel primal and talking about bacon on social media is your way of thumbing your nose at society, but enough. Welcome to the party and guess what? We are serving bacon.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">38. I don’t care that you are 100% Paleo; if a friend offers you a beer, drink it. Nothing says “FU” like not accepting a drink from a friend because of a diet. Grow the fuck up.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">39. Work the tissue.<br />Active Release Therapy. Graston. Deep Tissue Massage. Mashing. Do something to mobilize tissue and speed recovery.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">40. Move the bar as fast as possible.<br />When lifting weights, you should move the bar as fast as you can at all times. Think compensatory acceleration. If you have never head the term “compensatory acceleration”, go google it now. I will wait. Slow reps are akin to the splinters in your ass from sitting on the bench watching the explosive guys play. The only thing moving slow did, was make me slow. Fuck slow.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">41. Don’t be a cartoon character.<br />In today’s age of social media and virtual existence, people are not held to the same standards they were so long ago. Individuals are more cartoon characters than real people. Be a real person that can be depended on and does not take every opportunity to take advantage of those around you. Being a man involves more than growing a beard and drinking whiskey…even those things do help.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">42. High testosterone levels = nice guys.<br />I read a study a while back that related mental wellness and all around nice guys having higher testosterone levels than their male dick head counterparts. Next time you meet a douche bag, instead of cursing the day he was born, realize he is a lesser male and just has low testosterone levels. Pity him, because there is nothing worse for a man than having low testosterone levels. If you are reading this and think you might have low test levels, go see a doctor.</span></div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-50826787096017392872016-06-10T07:07:00.003-07:002016-06-10T07:07:40.677-07:00Get off the elliptical <div style="-webkit-text-size-adjust: auto; border: 0px; color: #616161; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 1.4em; line-height: 1.3; margin-bottom: 1.4em; padding: 0px; vertical-align: baseline;">
<em style="border: 0px; font-family: inherit; font-size: 14px; margin: 0px; padding: 0px; vertical-align: baseline;">Warning: Reducing intensity can be habit forming. Please consult your CrossFit trainer immediately.</em></div>
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You have to do Fran today.</div>
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Stop reading, close your eyes and really think about that for a moment.<br /><br />Note the freefall feeling in your chest, the sweaty palms and the subtle changes in your breathing. </div>
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Now consider this statement:</div>
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You have to do Fran in less than 12 minutes today. </div>
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I bet you suddenly don’t feel nervous at all. You might even view the reps as a warm-up for another workout.</div>
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Same weight, same reps, same workout—different results.</div>
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Intensity burns. It tastes like a mouthful of old pennies soaked in battery acid. It makes you dizzy. It causes you to writhe around on the ground trying to work the misery out of your muscles. It usually requires a period spent on your back or butt, and sometimes it sends your lunch back the way it came in. Intensity gets caught in your throat and keeps you hacking hours after the workout ends.</div>
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Intensity also brings results. Push someone out of the comfort zone and physiology adapts. Do that regularly and fitness improves dramatically. After more than 15 years of workouts on <a href="https://www.crossfit.com/" style="border: 0px; color: #666666; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: bold; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">CrossFit.com</a> and six years of the CrossFit Games Open, we can make that statement with certainty backed by data.</div>
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Discomfort creates adaptation, but it can be very tempting to avoid the continuous discomfort needed to keep driving adaptation—even as a CrossFit athlete who knows its rewards.</div>
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Repetition creates habit, and you can adjust to almost anything—even fairly unpleasant stuff like Fran. I’m sure The Man in the Iron Mask was pretty uncomfortable for the first period of his imprisonment, but after a few years of metal, he was probably well used to flattening out his sandwiches so they would fit through the mouth slot.</div>
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Same deal with fitness. As we all know, “beginner’s gains” in CrossFit are the reward athletes are given simply for ditching inactivity or a stagnant fitness routine in favor of a superior regimen. When beginner’s gains evaporate and the nose must go right to the grindstone for sustained improvement in CrossFit, it can be tempting to get comfortable and step back from intensity. Not all the way back—just enough to take the edge off. Satisfaction with current output can reduce discomfort significantly—and limit results—while the quest for further improvements would bring great reward but also renewed acquaintance with that deep burning sensation.</div>
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Reducing intensity can be as subtle as breaking up Fran’s 15 thrusters when we don’t have to. It’s a very minor reduction in effort, and almost no one notices—sometimes not even the athlete. Fran burns a bit less, and only 20 seconds are added to a PR time, giving him or her the opportunity to attribute the score to an off day, bad sleep or “that third burrito at lunch.”</div>
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Luckily, the athlete still stays far fitter than if he or she hadn’t done Fran, but slacking off a little can lead to slacking off a lot, which is equivalent to treating a CrossFit workout like a 20-minute roll through the sports section while plodding on the elliptical machine.</div>
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I realized I was cutting with the wrong side of a very sharp knife a few weeks back in a workout that forced me to push myself:</div>
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100 wall-ball shots<br />Do 13 burpees after any broken set; no resting while holding the ball.</div>
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In that workout, my utter hatred of burpees forced me to complete my final set of 45 by pushing into the neighborhood of my physical limit. But my mental limit had come 30 reps into that last set, when I normally would have quit had the burpees not been present.</div>
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“I can’t finish this unbroken,” I thought before a coach saw me mentally crumbling and quickly advised that trading only 15 wall balls for 13 burpees plus 15 wall balls was a bad deal.</div>
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So I kept going, and while the 45th rep burned deeply, it was achievable. In fact, I had a few more in me. I had no idea—but my coach did.</div>
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The workout and the coach kicked me off the elliptical machine, so to speak, and they highlighted the fact that I’m capable of more than I think I am. I bet you’re more capable than you think you are, and your CrossFit coach knows it. Listen to him or her when you’re told to keep going and see what happens. When the coach says, “Do 5 more,” do 5 more—even if you think you’ll fail. I bet you won’t. I bet you’ll get fitter.</div>
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To get even further out of your CrossFit comfort zone, I’d encourage you to experiment with workouts similar to the wall-ball challenge detailed above.</div>
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Air Force, with 4 burpees preceding the work every minute, is a good example of a nowhere-to-hide workout.</div>
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Or try 500-meter rowing or 400-meter running repeats with a thruster penalty for every second under a certain challenging but achievable time.</div>
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Another option: Create a workout with a scheme about 2 reps out of your comfort zone and vow to do all sets unbroken. Fran at 23-17-11 might present an excellent challenge even if it lacks the mathematical grace of the original prescription.</div>
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Or you can create workouts in which a certain number of reps must be completed every 60 seconds. If you pick the right amount of work for your fitness level—say 15 wall-ball shots and 10 heavy kettlebell swings, for example—you’re going to have to work hard and go unbroken to get the work done in each minute.</div>
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To reap the greatest benefits from CrossFit, you have to be willing to push yourself, to be uncomfortable, to suffer for reward. And most of us are most of the time. The whiteboard and the rivalries thereon are powerful motivational tools. Still, a 5-minute Fran can become a habit if you let your mind trick you into dropping the barbell well before you need to.</div>
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Remember: Objects in motion tend to stay in motion, while objects at rest tend to head to the chalk bucket.</div>
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<em style="border: 0px; font-family: inherit; font-size: 14px; margin: 0px; padding: 0px; vertical-align: baseline;">About the Author: Mike Warkentin is the managing editor of the CrossFit Journal and the founder of CrossFit 204.</em></div>
Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-79628418246351446492015-05-03T18:19:00.001-07:002015-05-03T18:19:34.091-07:00Hero Workouts<h1 class="entry-title" style="border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 21px; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
Hero WOD’s</h1>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/brecknicoleberryberlynfortcarson/" rel="attachment wp-att-2568" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2568" height="128" src="http://crossfitiota.files.wordpress.com/2010/05/brecknicoleberryberlynfortcarson.jpg?w=150&h=128" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="BreckNicoleBerryBerlynFortCarson" width="150" /></a>CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.</div>
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These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort. (to accommodate the growing number of Hero WOD’s, we have added a second page <a href="http://crossfitiota.com/bench-marks/hero-wods/hero-wods-page-2/" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" title="Hero WOD’s – PAGE 2">HERE</a>.)</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">JT</strong><br /><img alt="Jeff Taylor" class="alignleft" height="162" src="http://www.crossfit.com/cf-assets/180x180/jt.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="162" />21-15-9 reps, for time<br />Handstand push-ups<br />Ring dips<br />Push-ups</div>
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In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Michael</strong><br /><img alt="Michael McGreevey" class="alignleft" height="144" src="http://www.crossfit.com/cf-assets/180x180/michael.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" />3 rounds for time<br />Run 800 meters<br />50 Back Extensions<br />50 Sit-ups</div>
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In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Murph</strong><br /><img alt="Michael Murphy" class="alignleft" height="180" src="http://www.crossfit.com/cf-assets/180x180/murph180.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="180" />For time<br />1 mile Run<br />100 Pull-ups<br />200 Push-ups<br />300 Squats<br />1 mile Run</div>
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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.</div>
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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Daniel</strong><br /><img alt="Daniel Crabtree" class="alignleft" height="180" src="http://www.crossfit.com/cf-assets/180x180/daniel.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="180" /><br />For time<br />50 Pull-ups<br />400 meter run<br />95 pound Thruster, 21 reps<br />800 meter run<br />95 pound Thruster, 21 reps<br />400 meter run<br />50 Pull-ups</div>
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Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Josh</strong><br /><img alt="Joshua Hager" class="alignleft" height="183" src="http://www.crossfit.com/cf-assets/180x180/joshhagar180.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" /><br />For time<br />95 pound Overhead squat, 21 reps<br />42 Pull-ups<br />95 pound Overhead squat, 15 reps<br />30 Pull-ups<br />95 pound Overhead squat, 9 reps<br />18 Pull-ups</div>
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SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Jason</strong><br /><img alt="Jason Lewis" class="alignleft" height="199" src="http://www.crossfit.com/cf-assets/180x180/Jason_Lewis.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="162" />100 Squats<br />5 Muscle-ups<br />75 Squats<br />10 Muscle-ups<br />50 Squats<br />15 Muscle-ups<br />25 Squats<br />20 Muscle-ups</div>
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S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Badger</strong><br /><img alt=" Mark Carter" class="alignleft" height="195" src="http://www.crossfit.com/cf-assets/180x180/badger.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="180" /><br />3 rounds for time<br />95 pound Squat clean, 30 reps<br />30 Pull-ups<br />Run 800 meters</div>
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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Joshie</strong><br /><img alt="Joshua Whitaker" class="alignleft" height="195" src="http://www.crossfit.com/cf-assets/180x180/joshie.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="180" /><br />3 rounds for time<br />40 pound Dumbbell snatch, 21 reps, right arm<br />21 L Pull-ups<br />40 pound Dumbbell snatch, 21 reps, left arm<br />21 L Pull-ups</div>
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The snatches are full squat snatches.</div>
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In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Nate</strong><br /><img alt="Nathan Hardy" class="alignleft" height="203" src="http://www.crossfit.com/cf-assets/180x180/nate.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />As many rounds as possible in 20 min<br />22 Muscle-ups<br />4 Handstand Push-ups<br />8 2-Pood Kettlebell swings</div>
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In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Randy</strong><br /><img alt="Randy Simmons" class="alignleft" height="163" src="http://www.crossfit.com/cf-assets/180x180/randy.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="115" />75# <a href="http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.mov" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">power snatch</a>, 75 reps for time</div>
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In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT</div>
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team member who was killed February 6 in the line of duty. Our</div>
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thoughts and prayers go out to Officer Simmons’ wife and two children.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Tommy V</strong><br /><img alt="Tommy Valentine" class="alignleft" height="163" src="http://www.crossfit.com/cf-assets/180x180/tommyv.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" />For time<br />115 pound Thruster, 21 reps<br />15 ft Rope Climb, 12 ascents<br />115 pound Thruster, 15 reps<br />15 ft Rope Climb, 9 ascents<br />115 pound Thruster, 9 reps<br />15 ft Rope Climb, 6 ascents</div>
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In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Griff</strong><br /><img alt="SSgt Travis Griffin" class="alignleft" height="154" src="http://www.crossfit.com/cf-assets/180x180/griff.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />For time<br />Run 800 meters<br />Run 400 meters backwards<br />Run 800 meters<br />Run 400 meters backwards</div>
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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Ryan</strong><br /><img alt="Firefighter Ryan Hummert" class="alignleft" height="187" src="http://www.crossfit.com/cf-assets/180x180/RyanH.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="146" />Five rounds for time<br />7 Muscle-ups<br />21 Burpees Each burpee terminates with a jump 12 inches above max standing reach</div>
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Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Erin</strong><br /><img alt="MCpl Erin Doyle" class="alignleft" height="155" src="http://www.crossfit.com/cf-assets/180x180/ErinD.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="130" />Five rounds for time<br />40 pound Dumbbells split clean, 15 reps<br />21 Pull-ups</div>
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Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Mr. Joshua</strong><br /><img alt="Joshua Harris" class="alignleft" height="193" src="http://www.crossfit.com/cf-assets/180x180/mrjosh.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="146" />SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.</div>
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Five rounds for time<br />Run 400 meters<br />30 Glute-ham sit-ups<br />250 pound Deadlift, 15 reps</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">DT</strong><br /><img alt="Timothy Davis" class="alignleft" height="175" src="http://www.crossfit.com/cf-assets/180x180/timdavis.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" />In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.</div>
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Five rounds for time<br />155 pound Deadlift, 12 reps<br />155 pound Hang power clean, 9 reps<br />155 pound Push jerk, 6 reps</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Danny</strong><br /><img alt="Daniel Sakai" class="alignleft" height="153" src="http://www.crossfit.com/cf-assets/180x180/dannys.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.</div>
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As many rounds in 20 min of:<br />24″ box jump, 30 reps<br />115 pound push press, 20 reps<br />30 pull-ups</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Hansen</strong><br /><img alt="Daniel Hansen" class="alignleft" height="168" src="http://www.crossfit.com/cf-assets/180x180/hansen.png" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).</div>
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Five rounds for time<br />30 reps, 2 pood Kettlebell swing<br />30 Burpees<br />30 Glute-ham sit-ups</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Tyler</strong><br /><img alt="Tyler Parten" class="alignleft" height="144" src="http://www.crossfit.com/cf-assets/180x180/tyler.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" />1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.</div>
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Five rounds for time<br />7 Muscle-ups<br />21 reps 95 pound Sumo-deadlift high-pull</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Stephen</strong><br /><img alt="Stephen Bouzane" class="alignleft" height="154" src="http://www.crossfit.com/cf-assets/180x180/stephen.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.</div>
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<a href="tel:30-25-20-15-10-5" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;">30-25-20-15-10-5</a> rep rounds for time<br />GHD sit-up<br />Back extension<br />Knees to elbow<br />95 pound Stiff legged deadlift</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Garrett</strong><br /><img alt="Garrett Lawton" class="alignleft" height="158" src="http://www.crossfit.com/cf-assets/180x180/garrett.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.</div>
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Three rounds for time<br />75 Squats<br />25 Ring handstand push-ups<br />25 L-pull-ups</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">War Frank</strong><br /><img alt="Warren A Frank" class="alignleft" height="135" src="http://www.crossfit.com/cf-assets/180x180/warfrank.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.</div>
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Three rounds for time<br />25 Muscle-ups<br />100 Squats<br />35 GHD situps</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">McGhee</strong><br /><img alt="Ryan McGhee" class="alignleft" height="143" src="http://www.crossfit.com/cf-assets/180x180/McGhee.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="108" />Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.</div>
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As many rounds as possible in 30 min<br />275 pound Deadlift, 5 reps<br />13 Push-ups<br />9 Box jumps, 24 inch box</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Paul</strong><br /><img alt="Paul John Rizzo Domenic Sciullo II" class="alignleft" height="163" src="http://www.crossfit.com/cf-assets/180x180/officerpaul.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while <a href="http://www.odmp.org/officer/19888-police-officer-paul-john-rizzo-domenic-sciullo-ii" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">responding to a domestic disturbance</a> call on April 4, 2009. He was engaged to be married with Lisa Esposito.</div>
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Five rounds for time<br />50 Double unders<br />35 Knees to elbows<br />185 pound Overhead walk, 20 yards</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Jerry</strong><br /><img alt="Jerry D Patton" class="alignleft" height="168" src="http://www.crossfit.com/cf-assets/180x180/jerry.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.</div>
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For time<br />Run 1 mile<br />Row 2K<br />Run 1 mile</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Nutts”</strong></div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/ltandrewnuttall_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-366 alignleft" height="140" src="http://crossfitiota.files.wordpress.com/2010/05/ltandrewnuttall_th.jpg?w=139&h=140" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="LtAndrewNuttall_th" width="139" /></a>Lieutenant <a href="http://www.nuttman.info/" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Andrew Richard Nuttall</a>, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.</div>
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For time:<br />10 Handstand push-ups<br />250 pound Deadlift, 15 reps<br />25 Box jumps, 30 inch box<br />50 Pull-ups<br />100 Wallball shots, 20 pounds, 10′<br />200 Double-unders<br />Run 400 meters with a 45lb plate</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Arnie”</strong></div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/arniequinones_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-367 alignleft" height="144" src="http://crossfitiota.files.wordpress.com/2010/05/arniequinones_th.jpg?w=118&h=144" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="ArnieQuinones_th" width="118" /></a>Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.</div>
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With a single 2 pood kettlebell:<br />21 Turkish get-ups, Right arm<br />50 Swings<br />21 Overhead squats, Left arm<br />50 Swings<br />21 Overhead squats, Right arm<br />50 Swings<br />21 Turkish get-ups, Left arm</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“The Seven”</strong></div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/ciamemorialwall_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-381 alignleft" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/ciamemorialwall_th.jpg?w=200&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="CIAMemorialWall_th" width="200" /></a>A suicide bomber <a href="http://www.nytimes.com/2010/01/05/world/asia/05cia.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">killed seven CIA officers</a> and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.</div>
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Seven rounds for time of:<br />7 Handstand push-ups<br />135 pound Thruster, 7 reps<br />7 Knees to elbows<br />245 pound Deadlift, 7 reps<br />7 Burpees<br />7 Kettlebell swings, 2 pood<br />7 Pull-ups</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">RJ</strong>”</div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/herorjcottle_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="wp-image-654 alignleft" height="200" src="http://crossfitiota.files.wordpress.com/2010/05/herorjcottle_th.jpg?w=153&h=200" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroRJCOTTLE_th" width="153" /></a>Five rounds for time of:<br />Run 800 meters<br />15 ft Rope Climb, 5 ascents<br />50 Push-ups</div>
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Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a <a href="http://lapdblog.typepad.com/lapd_blog/2010/03/trust-funds-established-for-police-officer-iiii-robert-rj-cottle.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">trust fund</a> for them.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Luce</strong>”</div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/ronaldlucehero_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="wp-image-740 alignleft" height="200" src="http://crossfitiota.files.wordpress.com/2010/05/ronaldlucehero_th.jpg?w=160&h=200" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="RonaldLuceHero_th" width="160" /></a>Wearing a 20 pound vest, three rounds for time of:<br />1K Run<br />10 Muscle-ups<br />100 Squats</div>
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Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., <a href="http://news.soc.mil/releases/News%20Archive/2009/August/090804-02.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">died August 2, 2009</a> in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Johnson</strong>”</div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/1sltmichaelejohnsonusmc_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-815 alignleft" height="160" src="http://crossfitiota.files.wordpress.com/2010/05/1sltmichaelejohnsonusmc_th.jpg?w=129&h=160" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="1sLtMichaelEJohnsonUSMC_th" width="129" /></a>Complete as many rounds in 20 minutes as you can of:<br />245 pound Deadlift, 9 reps<br />8 Muscle-ups<br />155 pound Squat clean, 9 reps</div>
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1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in <a href="http://www.okinawa.usmc.mil/Public%20Affairs%20Info/Archive%20News%20Pages/2009/091023-honored.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Okinawa, Japan</a>, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Roy</strong>”</div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/michaelroyhero_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="wp-image-1006 alignleft" height="200" src="http://crossfitiota.files.wordpress.com/2010/05/michaelroyhero_th.jpg?w=153&h=200" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="MichaelRoyHero_th" width="153" /></a>Five rounds for time of:<br />225 pound Deadlift, 15 reps (women 155#)<br />20 Box jumps, 24 inch box<br />25 Pull-ups</div>
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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was <a href="http://militarytimes.com/valor/marine-sgt-michael-c-roy/4181634/" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">killed in action on July 8th, 2009</a> in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">ADAM BROWN</strong>”</div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/heroadambrown_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="wp-image-1144 alignleft" height="200" src="http://crossfitiota.files.wordpress.com/2010/05/heroadambrown_th.jpg?w=121&h=200" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroAdamBrown_th" width="121" /></a>Two rounds for time of:<br />295 pound Deadlift, 24 reps<br />24 Box jumps, 24 inch box<br />24 Wallball shots, 20 pound ball<br />195 pound Bench press, 24 reps<br />24 Box jumps, 24 inch box<br />24 Wallball shots, 20 pound ball<br />145 pound Clean, 24 reps</div>
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Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Coe</strong>”</div>
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<a href="http://crossfitiota.files.wordpress.com/2010/05/herokeithacoe_th.jpg" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-1143 alignleft" height="175" src="http://crossfitiota.files.wordpress.com/2010/05/herokeithacoe_th.jpg?w=129&h=175" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroKeithACoe_th" width="129" /></a>Ten rounds for time of:<br />95 pound Thruster, 10 reps<br />10 Ring push-ups</div>
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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Severin”</strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/heroseverinsummers_th/" rel="attachment wp-att-1407" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-1407 alignleft" height="200" src="http://crossfitiota.files.wordpress.com/2010/05/heroseverinsummers_th.jpg?w=161&h=200" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroSeverinSummers_th" width="161" /></a>50 Strict Pull-ups<br />100 Push-ups, release hands from floor at the bottom<br />Run 5K</div>
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If you’ve got a twenty pound vest or body armor, wear it.</div>
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U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, <a href="http://www.arlingtoncemetery.net/swsummers3.htm" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">died August 2, 2009</a> in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Jack”</strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herojackmartin2_th/" rel="attachment wp-att-1668" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class=" wp-image-1668 alignleft" height="169" src="http://crossfitiota.files.wordpress.com/2010/05/herojackmartin2_th.jpg?w=225&h=169" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroJackMartin2_th" width="225" /></a>Complete as many rounds as possible in 20 minutes of:<br />115 pound Push press, 10 reps (85#-w)<br />10 KB Swings, 1.5 pood (1 pood-w)<br />10 Box jumps, 24 inch box (20 inch box – w)</div>
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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Forrest”</strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/heroforrestleamon/" rel="attachment wp-att-1872" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-1872" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/heroforrestleamon.jpg?w=121&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroForrestLeamon" width="121" /></a>Three rounds for time of:<br />20 L-pull-ups<br />30 Toes to bar<br />40 Burpees<br />Run 800 meters</div>
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U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Bulger”</strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/pre-deployment-portraits/" rel="attachment wp-att-1871" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="size-thumbnail wp-image-1871 alignleft" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herocplnickbulger.jpg?w=136&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="Pre-Deployment Portraits" width="136" /></a>Ten rounds of:<br />Run 150 meters<br />7 Chest to bar pull-ups<br />135 pound Front squat, 7 reps<br />7 Handstand push-ups</div>
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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Blake</strong>”</div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/heroblakemclendon_th/" rel="attachment wp-att-2134" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2134" height="112" src="http://crossfitiota.files.wordpress.com/2010/05/heroblakemclendon_th.jpg?w=150&h=112" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroBlakeMclendon_th" width="150" /></a>Four rounds for time of:<br />100 foot Walking lunge with 45lb plate held overhead<br />30 Box jump, 24 inch box<br />20 Wallball shots, 20 pound ball<br />10 Handstand push-ups</div>
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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Collin</strong>”</div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herocollinthomas_th/" rel="attachment wp-att-2222" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2222" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herocollinthomas_th.jpg?w=133&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroCollinThomas_th" width="133" /></a>Six rounds for time of:<br />Carry 50 pound sandbag 400 meters<br />115 pound Push press, 12 reps<br />12 Box jumps, 24 inch box<br />95 pound Sumo deadlift high-pull, 12 reps</div>
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Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Thompson</strong>”</div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herodavidthompson_th/" rel="attachment wp-att-2321" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2321" height="112" src="http://crossfitiota.files.wordpress.com/2010/05/herodavidthompson_th.jpg?w=150&h=112" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroDavidThompson_th" width="150" /></a>10 rounds for time of:<br />15 ft Rope Climb, 1 ascent<br />95 pound Back squat, 29 reps<br />135 pound barbells Farmer carry, 10 meters</div>
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Begin the rope climbs seated on the floor.</div>
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U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Whitten”</strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herowhitten_th/" rel="attachment wp-att-2411" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2411" height="147" src="http://crossfitiota.files.wordpress.com/2010/05/herowhitten_th.jpg?w=150&h=147" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroWhitten_th" width="150" /></a>Five rounds for time of:<br />22 Kettlebell swings, 2 pood<br />22 Box jump, 24 inch box<br />Run 400 meters<br />22 Burpees<br />22 Wall ball shots, 20 pound ball</div>
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Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Bull”</strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herobullbarrett_th/" rel="attachment wp-att-2514" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2514" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herobullbarrett_th.jpg?w=138&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroBullBarrett_th" width="138" /></a>Two rounds for time of:<br />200 Double-unders<br />135 pound Overhead squat, 50 reps<br />50 Pull-ups<br />Run 1 mile</div>
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U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.crossfit.com/mt-archive2/007362.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“Rankel”</a></strong></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herojohnrankel_th/" rel="attachment wp-att-2614" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2614" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herojohnrankel_th.jpg?w=123&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroJohnRankel_th" width="123" /></a>Complete as many rounds as possible in 20 minutes of:<br />225 pound Deadlift, 6 reps<br />7 Burpee pull-ups<br />10 Kettlebell swings, 2 pood<br />Run 200 meters</div>
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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.</div>
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<a href="http://www.crossfit.com/mt-archive2/007405.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Holbrook</strong>“</a></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herojasonholbrook_th/" rel="attachment wp-att-2824" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2824" height="136" src="http://crossfitiota.files.wordpress.com/2010/05/herojasonholbrook_th.jpg?w=150&h=136" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroJasonHolbrook_th" width="150" /></a>Ten rounds, each for time of:<br />115 pound Thruster, 5 reps<br />10 Pull-ups<br />100 meter Sprint<br />Rest 1 minute<br />Score is your fastest and slowest round.</div>
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U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.</div>
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<a href="http://www.crossfit.com/mt-archive2/007432.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Ledesma</strong>“</a></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herocarlosledesma_th/" rel="attachment wp-att-2963" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2963" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herocarlosledesma_th.jpg?w=145&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroCarlosLedesma_th" width="145" /></a>Complete as many rounds as possible in 20 minutes of:<br />5 Parallette handstand push-ups<br />10 Toes through rings<br />20 pound Medicine ball cleans, 15 reps</div>
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Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.</div>
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<a href="http://www.crossfit.com/mt-archive2/007434.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Wittman</strong>“</a></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herojeremiahwittman_th-2/" rel="attachment wp-att-2964" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-2964" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herojeremiahwittman_th.jpg?w=109&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroJeremiahWittman_th" width="109" /></a>Seven rounds for time of:<br />1.5 pood Kettlebell swing, 15 reps<br />95 pound Power clean, 15 reps<br />15 Box jumps, 24″ box</div>
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U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, <a href="http://www.armytimes.com/news/2010/02/ap_army_afghanistan_kia_021610/" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">was killed on February 13, 2010</a>, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.</div>
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<a href="http://www.crossfit.com/mt-archive2/007470.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">McCluskey</strong>“</a></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herojasonmccluskey_th/" rel="attachment wp-att-3242" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="size-thumbnail wp-image-3242 alignleft" height="133" src="http://crossfitiota.files.wordpress.com/2010/05/herojasonmccluskey_th.jpg?w=150&h=133" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroJasonMcCluskey_th" width="150" /></a>Three rounds of:<br />9 Muscle-ups<br />15 Burpee pull-ups<br />21 Pull-ups<br />Run 800 meters</div>
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If you’ve got a twenty pound vest or body armor, wear it.</div>
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U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was <a href="http://www.newson6.com/Global/story.asp?S=13481449" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">killed on November 4, 2010</a>, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.</div>
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<a href="http://www.crossfit.com/mt-archive2/007509.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Weaver</strong>“</a></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/herotoddweaver_th/" rel="attachment wp-att-3515" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-3515" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/herotoddweaver_th.jpg?w=115&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroToddWeaver_th" width="115" /></a>Four rounds for time of:<br />10 L-pull-ups<br />15 Push-ups<br />15 Chest to bar Pull-ups<br />15 Push-ups<br />20 Pull-ups<br />15 Push-ups</div>
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U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.</div>
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<a href="http://www.crossfit.com/mt-archive2/007523.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Abbate</strong>“</a></div>
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<a href="http://crossfitiota.com/bench-marks/hero-wods/heromatthewabbate_th/" rel="attachment wp-att-3516" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" class="alignleft size-thumbnail wp-image-3516" height="150" src="http://crossfitiota.files.wordpress.com/2010/05/heromatthewabbate_th.jpg?w=112&h=150" style="border: none; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="HeroMatthewAbbate_th" width="112" /></a>Run 1 mile<br />155 pound Clean and jerk, 21 reps<br />Run 800 meters<br />155 pound Clean and jerk, 21 reps<br />Run 1 Mile</div>
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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.</div>
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<a href="http://www.crossfit.com/mt-archive2/007575.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Hammer</strong>“</a></div>
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<img alt="HeroMichaelBordelon1_th.jpg" class="alignleft" height="195" src="http://www.crossfit.com/mt-archive2/HeroMichaelBordelon1_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="200" />Five rounds, each for time, of:<br />135 pound Power clean, 5 reps<br />135 pound Front squat, 10 reps<br />135 pound Jerk, 5 reps<br />20 Pull-ups<br />Rest 90 seconds</div>
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U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.crossfit.com/mt-archive2/007600.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“Moore”</a></strong></div>
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<img alt="HeroDavidMooreMedalOfValor_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/HeroDavidMooreMedalOfValor_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="158" />Complete as many rounds in 20 minutes as you can of:<br />15 ft Rope Climb, 1 ascent<br />Run 400 meters<br />Max rep Handstand push-up</div>
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Score number of handstand push-ups completed for each round.</div>
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Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.</div>
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<a href="http://www.crossfit.com/mt-archive2/007642.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Wilmot</strong>“</a></div>
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<img alt="ColinWilmotHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/ColinWilmotHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="160" />Six rounds for time of:<br />50 Squats<br />25 Ring dips</div>
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Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.</div>
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He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.</div>
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<a href="http://www.crossfit.com/mt-archive2/007662.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Moon</strong>“</a></div>
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<img alt="HeroMoon_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/mt-archive2/HeroMoon_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="130" />Seven rounds for time of:<br />40 pound dumbbell Hang split snatch, 10 reps Right arm<br />15 ft Rope Climb, 1 ascent<br />40 pound dumbbell Hang split snatch, 10 reps Left arm<br />15 ft Rope Climb, 1 ascent</div>
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Alternate feet in the split snatch sets.</div>
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U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.</div>
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<a href="http://www.crossfit.com/mt-archive2/007687.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Small</strong>“</a></div>
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<img alt="MarcSmallHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/MarcSmallHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="157" />Three rounds for time of:<br />Row 1000 meters<br />50 Burpees<br />50 Box jumps, 24″ box<br />Run 800 meters</div>
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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.</div>
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<a href="http://www.crossfit.com/mt-archive2/007741.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Morrison</strong>“</a></div>
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<img alt="ScottMorrisonHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/ScottMorrisonHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="152" /><a href="tel:50-40-30-20" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;">50-40-30-20</a> and 10 rep rounds of:<br />Wall ball shots, 20 pound ball<br />Box jump, 24 inch box<br />Kettlebell swings, 1.5 pood</div>
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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.</div>
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<a href="http://www.crossfit.com/mt-archive2/007816.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Gator</strong>“</a><br /><img alt="ChrisGathercoleHero_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/mt-archive2/ChrisGathercoleHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="131" />Eight rounds for time of:<br />185 pound Front squat, 5 reps<br />26 Ring push-ups</div>
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U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.</div>
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<a href="http://www.crossfit.com/mt-archive2/007821.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Bradley</strong>“</a></div>
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<img alt="BradleySmithHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/BradleySmithHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="127" />10 rounds for time of:<br />Sprint 100 meters<br />10 Pull-ups<br />Sprint 100 meters<br />10 Burpees<br />Rest 30 seconds</div>
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U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.crossfit.com/mt-archive2/007858.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“Meadows”</a></strong></div>
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<img alt="JoshMeadowsHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/JoshMeadowsHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" />For time:<br />20 Muscle-ups<br />25 <a href="http://media.crossfit.com/cf-video/CrossFit_WOD100914_CFSCRings.mov" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Lowers from an inverted hang</a> on the rings, slowly, with straight body and arms<br />30 Ring handstand push-ups<br />35 Ring rows<br />40 Ring push-ups</div>
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U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.</div>
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<a href="http://www.crossfit.com/mt-archive2/007896.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Santiago</strong>”</a><br /><img alt="AnibalSantiagoHero_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/AnibalSantiagoHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="132" />Seven rounds for time of:<br />35 pound Dumbbell hang squat clean, 18 reps<br />18 Pull-ups<br />135 pound Power clean, 10 reps<br />10 Handstand push-ups</div>
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U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.</div>
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<a href="http://www.crossfit.com/mt-archive2/007918.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Carse</strong>“</a></div>
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<img alt="NathanCarseHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/NathanCarseHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="144" /><a href="tel:21-18-15-12-9-6-3" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;">21-18-15-12-9-6-3</a> reps for time of:<br />95 pound Squat clean<br />Double-under<br />185 pound Deadlift<br />24″ Box jump<br />Begin each round with a 50 meter Bear crawl.</div>
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U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.</div>
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<a href="http://www.crossfit.com/mt-archive2/007957.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Bradshaw</strong>“</a><br /><img alt="BrianBradshawHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/BrianBradshawHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="164" />10 rounds for time of:<br />3 Handstand push-ups<br />225 pound Deadlift, 6 reps<br />12 Pull-ups<br />24 Double-unders</div>
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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.</div>
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<a href="http://www.crossfit.com/mt-archive2/007993.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">White</strong>“</a></div>
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<img alt="LtWhiteHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/LtWhiteHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="138" />Five rounds for time of:<br />15′ Rope climb, 3 ascents<br />10 Toes to bar<br />21 Walking lunge steps with 45lb plate held overhead<br />Run 400 meters</div>
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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.</div>
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<a href="http://www.crossfit.com/mt-archive2/008017.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Santora</strong>“</a></div>
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<img alt="JasonSantoraHero_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/JasonSantoraHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="126" />Three rounds for reps of:<br />155 pound Squat cleans, 1 minute<br />20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute<br />245 pound Deadlifts, 1 minute<br />Burpees, 1 minute<br />155 pound Jerks, 1 minute<br />Rest 1 minute</div>
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U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.</div>
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<a href="http://www.crossfit.com/mt-archive2/008043.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Wood</strong>“</a></div>
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<img alt="BrettWoodHero_th.jpg" class="alignleft" height="158" src="http://www.crossfit.com/mt-archive2/2011/12/02/BrettWoodHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="119" />5 Rounds for time of:<br />Run 400 meters<br />10 Burpee box jumps, 24″ box<br />95 pound Sumo-deadlift high-pull, 10 reps<br />95 pound Thruster, 10 reps</div>
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Rest 1 minute</div>
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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the <a href="http://www.commandotrust.com/donate.php" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Commando Welfare Trust</a>.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.crossfit.com/mt-archive2/008088.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“Hidalgo”</a></strong></div>
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<img alt="DarenHidalgoHero_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/mt-archive2/DarenHidalgoHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="120" />For time:<br />Run 2 miles<br />Rest 2 minutes<br />135 pound Squat clean, 20 reps<br />20 Box jump, 24″ box<br />20 Walking lunge steps with 45lb plate held overhead<br />20 Box jump, 24″ box<br />135 pound Squat clean, 20 reps<br />Rest 2 minutes<br />Run 2 miles</div>
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If you’ve got a twenty pound vest or body armor, wear it.</div>
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U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.</div>
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<a href="http://www.crossfit.com/mt-archive2/008089.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Ricky</strong>“</a></div>
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<img alt="WilliamRuddHero_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/mt-archive2/WilliamRuddHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="115" />Complete as many rounds as possible in 20 minutes of:<br />10 Pull-ups<br />75 pound dumbbell Deadlift, 5 reps<br />135 pound Push-press, 8 reps</div>
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U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.</div>
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<a href="http://www.crossfit.com/mt-archive2/008090.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Dae Han</strong>“</a></div>
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<img alt="SFCParkHero_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/mt-archive2/SFCParkHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="158" />Three rounds for time of:<br />Run 800 meters with a 45 pound barbell<br />15 foot Rope climb, 3 ascents<br />135 pound Thruster, 12 reps</div>
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U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.</div>
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<a href="http://www.crossfit.com/mt-archive2/008147.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Desforges</strong>“</a></div>
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<img alt="JoshuaDesforgesHero_th.jpg" class="alignleft" height="150" src="http://www.crossfit.com/mt-archive2/JoshuaDesforgesHero_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="106" />Five rounds for time of:<br />225 pound Deadlift, 12 reps<br />20 Pull-ups<br />135 pound Clean and jerk, 12 reps<br />20 Knees to elbows</div>
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U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle</div>
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<a href="http://www.crossfit.com/mt-archive2/008166.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Rahoi</strong>“</a></div>
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<img alt="Hero_GregoryRahoi_th.jpg" class="alignleft" height="150" src="http://www.crossfit.com/mt-archive2/Hero_GregoryRahoi_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="104" />Complete as many rounds as possible in 12 minutes of:<br />24 inch Box Jump, 12 reps<br />95 pound Thruster, 6 reps<br />6 Bar-facing burpees</div>
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U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.</div>
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<a href="http://www.crossfit.com/mt-archive2/008262.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Del</strong>“</a></div>
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<img alt="Hero_DelCastillo_th.jpg" class="alignleft" height="150" src="http://www.crossfit.com/mt-archive2/Hero_DelCastillo_th.jpg" style="border: 0px; display: inline; float: left; font-size: 16px; line-height: 24px; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="145" /></div>
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For Time:<br />25 Burpees<br />Run 400 meters with a 20 pound medicine ball<br />25 Weighted pull-ups with a 20 pound dumbbell<br />Run 400 meters with a 20 pound medicine ball<br />25 Handstand push-ups<br />Run 400 meters with a 20 pound medicine ball<br />25 Chest-to-bar pull-ups<br />Run 400 meters with a 20 pound medicine ball<br />25 Burpees</div>
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U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.</div>
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<a href="http://www.crossfit.com/mt-archive2/008285.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Pheezy</strong>“</a></div>
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<img alt="Hero_Pheezy_th.jpg" class="alignleft" height="109" src="http://www.crossfit.com/mt-archive2/Hero_Pheezy_th.jpg" style="border: 0px; display: inline; float: left; line-height: 24px; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="150" /></div>
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Three rounds for time of:<br />165 pound Front squat, 5 reps<br />18 Pull-ups<br />225 pound Deadlift, 5 reps<br />18 Toes-to-bar<br />165 pound Push jerk, 5 reps<br />18 Hand-release push-ups</div>
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U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.</div>
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<a href="http://www.crossfit.com/mt-archive2/008361.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Jag 28</strong>“</a></div>
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<img alt="Hero_MarkForester_th.jpg" class="alignleft" height="150" src="http://www.crossfit.com/mt-archive2/Hero_MarkForester_th.jpg" style="border: 0px; display: inline; float: left; font-size: 16px; line-height: 24px; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="123" /></div>
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For time:<br />Run 800 meters<br />28 Kettlebell swings, 2 pood<br />28 Strict Pull-ups<br />28 Kettlebell clean and jerk, 2 pood each<br />28 Strict Pull-ups<br />Run 800 meters</div>
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U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.</div>
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<a href="http://www.crossfit.com/mt-archive2/008363.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Brian</strong>“</a></div>
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<img alt="Hero_BrianBill_th.jpg" class="alignleft" height="150" src="http://www.crossfit.com/mt-archive2/Hero_BrianBill_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="124" />Three rounds for time of:<br />15 foot Rope climb, 5 ascents<br />185 pound Back squat, 25 reps</div>
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U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.</div>
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<a href="http://www.crossfit.com/mt-archive2/008440.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Nick</strong>“</a></div>
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<img alt="Nick_Steinbacher_smile_th.jpg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/Nick_Steinbacher_smile_th.jpg" style="border: 0px; display: inline; float: left; font-size: 17px; line-height: 22px; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="150" /></div>
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12 rounds for time of:<br />45 pound Dumbbell hang squat clean, 10 reps<br />6 Handstand push-ups on dumbbells</div>
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U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.</div>
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<a href="http://www.crossfit.com/mt-archive2/008445.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Strange</strong>“</a></div>
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<img alt="Hero_PO1MichaelMikieStrange_th.jpg" class="alignleft" height="198" src="http://www.crossfit.com/mt-archive2/Hero_PO1MichaelMikieStrange_th.jpg" style="border: 0px; display: inline; float: left; line-height: 22px; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="150" />Eight rounds for time of:<br />600 meter Run<br />1.5 pood Weighted pull-up, 11 reps<br />11 Walking lunge steps, carrying 1.5 pood kettlebells<br />1.5 pood Kettlebell thruster, 11 reps</div>
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U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Lumberjack 20″</strong></div>
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<img alt="Lumberjacks" class="alignleft" height="250" src="http://www.crossfit.com/cf-assets/LumberjackHeroes_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="188" /></div>
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20 Deadlifts (275lbs/185lbs)<br />Run 400m<br />20 KB swings (2pood/1.5pood)<br />Run 400m<br />20 Overhead Squats (115lbs/75lbs)<br />Run 400m<br />20 Burpees<br />Run 400m<br />20 Pullups (Chest to Bar)<br />Run 400m<br />20 Box jumps (24″/20″)<br />Run 400m<br />20 DB Squat Cleans (45lbs/30lbs each)<br />Run 400m</div>
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On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. – Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to <a href="http://lumberjackcrossfit.blogspot.com/" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Lumberjack CrossFit</a>.</div>
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<a href="http://www.crossfit.com/mt-archive2/007209.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Brenton</strong>“</a></div>
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<img alt="HeroTimothyBrenton_th.jpg" class="alignleft" height="175" src="http://www.crossfit.com/mt-archive2/HeroTimothyBrenton_th.jpg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="146" />Five rounds for time of:<br />Bear crawl 100 feet<br />Standing broad-jump, 100 feet</div>
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Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.</div>
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Field Training Officer <a href="http://spdblotter.seattle.gov/2009/11/05/officer-brentons-biography/" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Timothy Quinn Brenton</a>, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.</div>
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<a href="http://www.crossfit.com/mt-archive2/008466.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Tumilson</strong>“</a></div>
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<img alt="JonTumilson_th.jpeg" class="alignleft" height="137" src="http://www.crossfit.com/mt-archive2/JonTumilson_th.jpeg" style="border: 0px; display: inline; float: left; font-size: 16px; line-height: 24px; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="175" /></div>
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8 rounds for time of:<br />Run 200 meters<br />11 Dumbbell burpee deadlifts, 60 pound dumbbells</div>
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U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog <a href="http://abcnews.go.com/US/slain-navy-seals-devoted-dog-remains-side-funeral/story?id=14378885#.T_M1dcRYvek" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">Hawkeye</a>.</div>
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<a href="http://www.crossfit.com/mt-archive2/008500.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Ship</strong>“</a></div>
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<img alt="Hero_SgtShipway_th.jpeg" class="alignleft" height="184" src="http://www.crossfit.com/mt-archive2/Hero_SgtShipway_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="147" />Nine rounds for time of:<br />185 pound Squat clean, 7 reps<br />8 Burpee box jumps, 36″ box</div>
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Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.</div>
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<a href="http://www.crossfit.com/mt-archive2/008537.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Jared</strong>“</a><br /><img alt="Hero_JaredVanAaslt_th.jpeg" class="alignleft" height="148" src="http://www.crossfit.com/mt-archive2/Hero_JaredVanAaslt_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="203" />4 rounds for time of:<br />Run 800 meters<br />40 Pull-ups<br />70 Push-ups</div>
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U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.</div>
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<a href="http://www.crossfit.com/mt-archive2/008566.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Tully</strong>“</a><br /><img alt="Hero_MikeTully_th.jpeg" class="alignleft" height="140" src="http://www.crossfit.com/mt-archive2/Hero_MikeTully_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="210" />Four rounds for time of:<br />Swim 200 meters<br />40 pound Dumbbell squat cleans, 23 reps</div>
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U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his son Slade.</div>
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<a href="http://www.crossfit.com/mt-archive2/008541.html" style="border: 0px; color: #743399; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank"><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Holleyman”</strong></a></div>
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<img alt="Hero_SSGAaronHolleyman_th.jpeg" class="alignleft" height="160" src="http://www.crossfit.com/mt-archive2/Hero_SSGAaronHolleyman_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="107" />30 rounds for time of:<br />5 Wall ball shots, 20 pound ball<br />3 Handstand push-ups<br />225 pound Power clean, 1 rep</div>
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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Adrian</strong>”<br /><img alt="Hero_AdrianElizalde_th.jpeg" class="alignleft" height="142" src="http://www.crossfit.com/mt-archive2/Hero_AdrianElizalde_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="200" />Seven rounds for time of:<br />3 Forward rolls<br />5 Wall climbs<br />7 Toes to bar<br />9 Box jumps, 30″ box</div>
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U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Glen</strong>”<br /><img alt="Hero_GlenDoherty_th.jpeg" class="alignleft" height="200" src="http://www.crossfit.com/mt-archive2/Hero_GlenDoherty_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="157" />For time:<br />135 pound Clean and jerk, 30 reps<br />Run 1 mile<br />15 foot Rope climb, 10 ascents<br />Run 1 mile<br />100 Burpees</div>
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Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.</div>
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“<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Tom</strong>”<br /><img alt="TomHidesite_Hero_th.jpeg" class="alignleft" height="122" src="http://www.crossfit.com/mt-archive2/TomHidesite_Hero_th.jpeg" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" width="150" />Complete as many rounds in 25 minutes as you can of:<br />7 Muscle-ups<br />155 pound Thruster, 11 reps<br />14 Toes-to-bar</div>
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U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Courtesy of CrossFit Inc.</strong></div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">“Moose”</strong> (courtesy of our friends at Bear River CrossFit)<br /><img alt="" class=" wp-image-8066 alignleft" height="156" src="http://crossfitiota.files.wordpress.com/2012/07/moosman-hero.jpg?w=162&h=156" style="border: 0px; display: inline; float: left; margin: 4px 24px 12px 0px; padding: 0px; vertical-align: baseline;" title="moosman-hero" width="162" />1000 Meter Row (To Represent his joining of the U.S. Army in 2010)<br />then (10x)<br />7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.)<br />3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.)<br />10 Rounds<br />then<br />1200 Meter Run (with Weighted Vest or Med. Ball 20#/14#)</div>
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PFC. Cody O. Moosman, 24, <strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">of Preston, Idaho,</strong> died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-80140698653090644052015-04-29T18:48:00.001-07:002015-04-29T18:48:25.484-07:00Periodization Bible part 2 by Dave Tate<div class="title-details" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border: 0px; box-sizing: border-box; color: #999999; font-family: HelveticaNeueW01-55Roma, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px; margin: 0px 0px 25px; outline: 0px; padding: 0px; vertical-align: baseline;">
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<a href="https://www.t-nation.com/training/the-periodization-bible-part-2" style="box-sizing: border-box; color: #ffa800; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">The Periodization Bible - Part 2</a></h1>
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The New Testament - Conjugated Periodization</h2>
<span class="byline " style="border: 0px; box-sizing: border-box; color: white; font-size: 18px; line-height: 1.25em; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">by <a href="https://www.t-nation.com/all-articles/authors/dave-tate" style="box-sizing: border-box; color: white; line-height: 1.25em; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Dave Tate</a> |</span> <span class="timeStamp3" style="border: 0px; box-sizing: border-box; color: white; font-size: 18px; line-height: 1.25em; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12/01/00</span></div>
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You wanna get strong? You wanna lift so much weight that your gym has to order more plates? You wanna be able to grab a few girls, stack'em on top of each other and hoist them high into the air using only your pinky finger while you peer furtively up their skirts? Sure, who doesn't? Strength is a cool side effect of bodybuilding, but if you really want to develop maximal strength, two things are for certain. One, you'd better use periodization and two, you better listen to Dave Tate. </div>
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In <a href="https://www.t-nation.com/training/the-periodization-bible-part-1" style="box-sizing: border-box; color: #ffa800; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Part I</a> of this article, Dave gave you a thorough explanation of linear (or Western) periodization. This time, Dave will explain the improved Westside variation of this popular method.</div>
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The Westside method is a periodization program known as <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">conjugated periodization.</i> Simply put, this means that several abilities are coupled together throughout the training. The Western method of periodization separates these variables while the Westside method puts it all together at the same time. The entire Westside method is centered around three basic pathways to strength development:</div>
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1. Max Effort<br style="box-sizing: border-box;" />2. Repetition<br style="box-sizing: border-box;" />3. Dynamic Effort </div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The Max Effort Method</span></div>
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The max effort method is considered by many coaches and athletes as being the superior method of strength development. It places great demands on both intramuscular and intermuscular coordination as well as stimulating the central nervous system. These demands force the body into greater adaptation and this adaptation is what's responsible for strength gains. </div>
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When training using the max effort method, the central nervous system inhibition is reduced. Thus the max number of motor units are activated with optimal discharge frequency (Zatsiorisky). The one drawback to using this method is that you can't train with weights above 90 percent RM for much longer than three weeks before the nervous system begins to weaken. When this happens your strength will begin to diminish. </div>
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This is one of the major reasons why progressive overload will only work for so long. With this in mind, Westside set out to find a way around this three-week barrier. The way to overcome this barrier is to switch the exercises used for the max effort method every one to three weeks. This keeps the body fresh so the method can be used year round.</div>
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So how do you use this method? First, decide on one main exercise that will be trained with this method. After a proper warm-up, proceed to this exercise and begin to warm up with the bar. Taking small weight increases, you begin to work up in weight with sets of three reps. When three reps begins to feel heavy, you drop down to single reps. This is when you begin to try to max out on the exercise. Keep increasing the weight until you've reached your one rep max. Make sure to keep track of what this record is because this is what you'll try to beat next time out. A max effort exercise would look like this:</div>
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<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="3" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top"><span class="red" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">*</span>Floor Press</td></tr>
<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Sets</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Reps</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Weight</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">5</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">45</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">95</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">135</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">185</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">225</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">275</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">315</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">365</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">405</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">425</td></tr>
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<span class="red" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">*</span>A floor press is done just like a bench press, <br style="box-sizing: border-box;" />but while lying on the floor.</div>
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In the above example, 425 would represent the lifter's one rep max. This is the number that should be recorded and that you'll try to break on a later date. It's very important to use this method with only <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">one</i> exercise per workout and no more than one time per week for each lift. The Westside method schedules one max effort day for the bench and one for the squat and deadlift as follows:</div>
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Monday: Max effort day for building the squat and deadlift (while this seems contradictory to the above statement — doing only one exercise per workout — it's not, in that you'll be doing one exercise to build both movements).</div>
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Wednesday: Max effort day for building the bench press.</div>
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Since many of the same muscles are used for the squat and deadlift, they're trained on the same day. Actually, very little deadlifting is performed with this style of training because of these reasons. </div>
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The best max effort exercises for the squat and deadlift are good mornings, low box squats and deadlifts themselves. The good morning is probably the best overall exercise for strength development and should be utilized 70% of all max effort days. There are several different types of good mornings that can be performed. Good mornings using a variety of different bars such as the safety squat bar, buffalo bar, and cambered bar are classics at Westside Barbell. </div>
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Many of these good mornings are performed with the bar suspended from chains. By suspending the bar from the power rack (called <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Anderson good mornings</i> or<i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">suspended good mornings),</i> you're creating the same specificity as when you deadlift. This is because you start the deadlift without any eccentric or lowering motion. This is also true when you have to squat under a suspended barbell and lift it to a standing position. </div>
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The best max effort exercises for the bench press are the floor press, board press, close grip bench press, JM press, and reverse band presses. All pressing motions! As with the squat and deadlift max effort exercises, there are several variations of each movement. Each exercise has a specific function. </div>
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For instance, the floor press (basically lying on the floor, benching <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">sans</i> bench) takes your legs out of the motion so greater emphasis is placed on the pecs, delts and triceps. The close grip incline press takes your lats out of the motion so there's greater emphasis placed on the deltoids and triceps. The board press also takes your lats out of the motion and provides you with the opportunity to train at specific points of the bench press.</div>
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The max effort meso cycle should only last one to three weeks with the latter being for the novice and intermediate strength athlete. The more advanced the athlete, the shorter the time spent per cycle (or time spent per max effort exercise). This is due to the neuromuscular coordination and motor learning. The advanced athlete can call upon more motor unit activation (use more muscle) than the novice. For example, the novice may use 40% of his total muscle while the advanced lifter will be able to use 80%. </div>
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The second reason involves neuromuscular and muscular coordination. The advanced lifter has already figured out and mastered how to do the movement. His body knows what to do and when. The novice athlete hasn't figured out how to do the movement and is far from mastering it. This will allow the novice to progress and break records for around three weeks on each max effort exercise. However, this won't be the case for the advanced athlete. </div>
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These advanced athletes will have one good week where they break a record then will be unable to break it for the next two weeks. So the solution is simple: switch every week! This will allow you to break records on a weekly basis and avoid overstraining. (Max effort training, by the way, is a process of learning how to better synchronize the muscle involvement. This is because of the activation of the central nervous system as well as other factors such as motivation and concentration.)</div>
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If you don't always break a record, don't worry about it. The strain is more important than the record itself. With this in mind, if you happen to break your record and it was very easy, to the point that you really didn't strain, then you must take another record where you actually strain.</div>
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<table align="center" border="0" cellpadding="0" cellspacing="0" class="articleTable" style="border-collapse: collapse; border-spacing: 0px; border: 0px; box-sizing: border-box; font-size: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 65%px;"><tbody style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Max Effort Parameters</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Load (Intensity)</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">90 to 100%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Number of Exercises</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Repetitions</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1-3</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Rest Interval</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2-5 minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Frequency / Week</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 (Squat Day) / 1 (Bench Day)</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Weeks per Exercise</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1-3</td></tr>
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<br style="box-sizing: border-box;" />The Repetition Method</div>
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The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as "lifting a non-maximal load to failure." It's during the fatigued state when the muscles develop maximal force. According to this method, it's only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it's become so popular among the bodybuilding population. </div>
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The fact that the final lifts are performed in a fatigued state makes this method less effective compared to the others when it comes to maximal strength development. This is one of the reasons why powerlifters are much stronger than bodybuilders. Another disadvantage of this method is that each set is carried to failure. This makes it very difficult to increase your volume and work capacity over time because of the amount of restoration needed. Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. When you extend a set to failure many times, the last few reps are performed with bad technique and this, of course, can lead to injuries.</div>
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Westside has modified this principle to what I refer to as the <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">modified repetition method.</i> With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements. These movements are designed to be exactly what they are: supplemental and accessory. The main goals of these movements are to complement the overall training program, not take away. By training to failure on every set you'd be taking away from the general purpose of the movements, which is to increase work capacity. </div>
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The parameters of this method are varied and depend upon the individual. Some athletes develop muscle mass with high reps and other with low reps. It would be crazy to assume one specific rep range works for everybody. What we've found to be best with supplemental and accessory work are sets in the range of 5 to 8 with repetitions between 6 and 15. This is a rather large range, but as I mentioned before, everybody is different. If you've been training for some time, I bet you have a better idea of what works for you than I could ever prescribe. </div>
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The load or weight to be used should fall in the 60 to 80% range and you should always leave a rep or two at the end of each set. Try to switch the exercise after every one to five workouts in which it's used. If you decide not to switch the exercise then switch the way it's trained. Try to add an extra set for a few weeks. Try to work it up for four weeks then deload it for four weeks. The point is to change it up as much as possible.</div>
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<table align="center" border="0" cellpadding="0" cellspacing="0" class="articleTable" style="border-collapse: collapse; border-spacing: 0px; border: 0px; box-sizing: border-box; font-size: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 65%px;"><tbody style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Modified Repetition Method Parameters</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Load (Intensity)</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">60 to 80%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Number of Exercises</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">All Supplemental and accessory</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Sets / Repetitions</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">5-8 / 6-15</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Rest Interval</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1-3 minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Frequency / Week</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">All workouts</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Weeks per Exercise</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1-5</td></tr>
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<br style="box-sizing: border-box;" />The Dynamic Effort Method</div>
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The dynamic effort method is used to train the box squat and bench press. This method is defined as lifting a non-maximal load with the greatest speed possible. This method should be coupled with compensatory acceleration. This means you must apply as much force as possible to the barbell, i.e. pushing as hard and as fast as you can in the concentric phase of the lift. If you squat 700 pounds and are training with 400 pounds, then you should be applying 700 pounds of force to the barbell. </div>
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The weight used should be non-maximal in the 50% to 75% range. In the text <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Supertraining,</i> Siff and Verkershonsky state the best range for developing explosive strength in the barbell squat is two-thirds of your best one rep max. Angel Spassov defines this as 50 to 70%. This method isn't used for the development of maximal strength but for the improved rate of force development and explosive force. Let's assume an athlete can only get so strong for genetic reasons. If this lifter has reached his genetic strength potential and has been stuck for five years, can he not get stronger? </div>
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I was told at one time that I had reached this limit. I was told this by several university professors in the field of exercise science. What they forgot is that if I learned how to better synchronize my muscles to perform, then I could get stronger by better neural activation. The result was 300 more pounds on my total! This is because at the time I may have only been activating 50% of my absolute strength potential. Through dynamic effort training I was able to activate 70 or 80%. (The percents are used as examples, this was never tested.) This is also a reason why the percent should never be as important as bar speed. Everybody has different motor learning and the advanced strength athlete will activate more than a novice athlete. This is why the more advanced the lifter is, the harder the work is. </div>
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For example, if both athletes performed a set of 10 reps in the barbell squat with 80%, the novice would walk away like it was no big deal while the advanced athlete wouldn't be walking anywhere because he'd be on the floor! If you've followed Louie Simmons' articles over the years, you'll notice how the percents he writes for the squat and bench press have reduced over the years. This is because the gym as a whole has gotten so much stronger and more experienced. The percent for the bench press used to be around 70, now it's around 45 to 55%. Many have asked how this can be. Well, as stated above the athletes are now recruiting more motor units than before so less percent is needed to produce the desired results. </div>
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The best way to determine what your training percent should be is to begin with 50% and have someone videotape your bar speed. If you can maintain this bar speed then increase the percent. When the bar slows down then decrease the percent. </div>
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The dynamic days are scheduled as follows:</div>
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Friday: Dynamic effort squat day<br style="box-sizing: border-box;" />Sunday: Dynamic effort bench day</div>
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These dynamic days are to be done 72 hours after the max effort day to allow for proper recovery. The training scheme for the dynamic days begins with plenty of warm-up sets and progresses onto the work sets. For the bench press, use 8 sets of 3 reps and for the box squat use 8 sets of 2 reps. There are many reasons for this set and rep structure. </div>
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The first reason is because of Prilepin's charts (see below). Prilepin studied weight lifters to see what the optimal number of reps in each intensity zone should be. Louie applied this research into the training of the power lifts. At the time the bench press was being trained in the 70% range while the squat was being performed in the 80% range. </div>
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This would equate to an optimal number of 18 lifts for the bench press in a range of 12 to 24 reps, and 15 lifts for the squat in a 10 to 20 rep range. He decided on two reps for the squats and three reps for the bench press because of time specificity of the competitive lifts. The time to unrack the weight to the completion of the lift in competition came out very similar to two reps in the box squat and three reps in the bench press.</div>
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<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="4" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Optimal Number of Lifts by Percent (Prilepin 1974)</td></tr>
<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Percent</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Repetitions</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Optimal</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Range</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">70</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3-6</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">18 lifts</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">12-24</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">80</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2-4</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">15 lifts</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">10-20</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">90</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1-2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">7-10 lifts</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">4-10</td></tr>
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The second reason for this set and rep structure is because it has stood the test of time and has worked over and over again without flaw. This has created an evolving system where the optimal number of lifts has remained 16 for the box squat and 24 for the bench press for weights under 80%. We've also found that weights above 80% needed to be handled for 10% of all lifts. This is accomplished by working up after your sets are completed. These extra bonus sets shouldn't be used every workout, but should make up ten out of every 100 lifts. </div>
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Here's a sample dynamic box workout:</div>
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<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Sets</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Reps</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Weight</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Rest</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">135</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">225</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">315</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">405</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">8</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">455</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
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The squat workout should begin after a general warm-up of exercises such as reverse hypers, sled dragging and pulldown abs. These exercises should be light and used to warm up and get loose. The first sets should be light and concentrate on good technique. Do as many sets as you need with the lighter weight until you feel warmed up. Progress up to your desired training weight. Once at your training weight, the rest period becomes critical. You'll only rest one minute between sets. </div>
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The goal of this is to fatigue the fast twitch muscle fibers. These are the fibers responsible for explosive strength and power. We want these muscle fibers to become fatigued so over time they'll adapt and become stronger. The other reason is that the more you fatigue, then the more fibers will become activated with each set. A fatigued muscle fiber won't work as well, so the body will activate more and more muscle fibers to complete the workout. A one-minute rest constitutes about a 1:6 work to rest ratio and anything over 1.5 minutes will defeat the training effect.</div>
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<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="4" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Bench Press</td></tr>
<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Sets</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Reps</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Weight</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Rest</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">5</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">45</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">135</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">185</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">225</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">8</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">275</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1 min</td></tr>
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The bench press workout should begin with a light general warm-up consisting of upper body sled work and warm-up exercises for the bench press. These can include light shoulder raises to the front, side and rear, as well as some light triceps extension or pushdown movements. After the warm-up you'd move onto the actual bench press movement. </div>
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Begin with the bar for as many sets as necessary to feel loose and warmed up. Increase the weight with 20 or 50 pound jumps depending on your strength level and begin the dynamic work sets with whatever the prescribed percentage is for the day. You'll perform 8 sets of 3 reps in a dynamic fashion. These reps should be performed with compensatory acceleration. </div>
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When you finish the bench press movement, you'll move onto the supplemental exercise for the day. This exercise should be some type of tricep press or extension movement. The best ones for this purpose are the close grip bench press, JM press, barbell extensions or dumbbell extensions. The intensity should be high and the volume low. We've found sets in the range of two to four with 3 to 8 reps to be excellent. These sets are started after all warm ups for the exercise have been completed. </div>
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The accessory exercises that follow should include movements for the shoulders and lats. These movements should be of moderate intensity for intermediate rep ranges. This may be three to five sets of 8 to 15 reps. You should leave one or two reps at the end of every set. This means you won't go to failure, which will ensure proper recovery for the next workout. Upon completion of these movements you'll move onto prehabilation work consisting of external rotation moments for the shoulders and light pushdowns and or light sled work for the upper body.</div>
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<br style="box-sizing: border-box;" />Summary of the Four Day Program</div>
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The micro cycle of the Westside method is seven days consisting of two days for the squat and deadlift, and two days for the bench press. These days are outlined below:</div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monday: Max effort squat and deadlift training</span></div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1.</span> The max effort exercise: work up to 1 to 3 rep max</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2. </span>The supplemental movement:</div>
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• This will include one exercise for the hamstrings. The best movements for them include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for three to six sets of 5 to 8 reps.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3.</span> The accessory movements:</div>
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• One or two abdominal movements</div>
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• One lower back movement: The best exercise for this purpose is the reverse hyper for three to four sets of 6 to10 reps.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4.</span> Prehabilation Movements</div>
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• This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.</div>
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The meso cycle structure of this day depends on the exercise: The max effort exercise should be trained using the maximal effort method described above and cycled for one to three weeks; then you can switch to another movement. The supplemental movement should be trained using the modified repetition method and the exercise should be changed in one form or another every workout. This change can be modifying the set pattern or the repetition design or by totally switching to another movement. </div>
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For example, you may select the glute/ham raise for the first two workouts for both Monday's maximal effort and Friday's dynamic effort, but may do four sets of five for Monday and five sets of eight on Friday. Or, you may decide to do Romanian deadlifts instead of the glute/ham raise on Friday's workout. The key is to stay as fresh as possible and to keep the body in a constant process of adaptation. The accessory exercises may stay constant for a longer period of time because the intensity is lower. So you may pick the reverse hyper for all dynamic and max effort lower body days for four weeks. You may, however, still change the set/rep pattern. </div>
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Actually, the reverse hyper is a staple in our routine and is trained on all Mondays and Fridays with only slight modifications being made. Another very good and popular way to cycle the supplemental and accessory exercises is to cycle the weight in a step-like loading pattern where you'll push up the weight being used for four weeks. Then you'll drop the weight back down and build back up again trying to exceed the weights used for the first cycle. The prehabilation exercises are cycled in the same style as the supplemental and accessory movements.</div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Wednesday: Max effort bench press training</span></div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1.</span> The max effort exercise: work up to 1 or 3 rep max</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2.</span> Supplemental exercise: Tricep movement with high volume (six to eight sets for 8 to 12 reps). The best exercises for this group include JM presses, and barbell or dumbbell extensions.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3.</span> Accessory movements: (triceps, lats, delts)</div>
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• This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include tricep extensions, rows and various shoulder raises.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4. </span>Prehabilation Movements: (training of the joints)</div>
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• This includes movements for the elbow and shoulder joints: The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.</div>
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The training structure for this day is exactly the same as Monday's workout.</div>
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<br style="box-sizing: border-box;" />Friday: Dynamic squat and deadlift training </div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1. </span>The box squat: Work up to 8 sets of 2 reps with prescribed percentage</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2. </span>The supplemental movement:</div>
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• This will include one exercise for the hamstrings. The best movements for the hams include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for four to six sets of 5 to 8 reps.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3. </span>The accessory movements:</div>
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• One or two abdominal movements for three to five sets of 6 to 12 reps</div>
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• One lower back movement: The best exercise for this purpose is the reverse hyper performed for three to four sets of 8 reps.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4. </span>Prehabilation Movements</div>
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• This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.</div>
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Friday's training structure for the dynamic exercise (box squat) is cycled in a four week step-like loading pattern. If your first week's training percent is 60 then you'll want to cycle the weight up 10% for the next three weeks. For example:</div>
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<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Week</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Percent</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">60%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">63%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">66%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">4</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">70%</td></tr>
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This four week meso cycle is intended to increase the dynamic explosive strength of the lower body and squat exercise. All squatting is performed on a box. Box squats are the best way to train for explosive strength because you go from a static to dynamic contraction.</div>
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The box squat is also the best way to teach squatting technique because it's easier to teach a person to sit back onto a box than without. (See my <a href="https://www.t-nation.com/training/squatting-from-head-to-toe" style="box-sizing: border-box; color: #ffa800; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">article</a> in issue #120 for details on the box squat.) The box squat is trained using 8 sets of 2 reps. The supplemental, accessory, and prehabilation exercises are cycled the same as in Monday's max effort workout.</div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sunday: Bench press training</span></div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1. </span>The Bench Press: Work up to 8 sets of 3 reps using three different grips all inside the rings.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2.</span> Supplemental Exercise: Tricep movement with high intensity (two to four sets for 2 to 8 reps). The best movements are close grip bench presses, JM presses, and dumbbell or barbell extensions.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3. </span>Accessory movements: (triceps, lats, delts)</div>
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• This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include tricep extensions, rows and various shoulder raises.</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4. </span>Prehabilation Movements: (training of the joints) </div>
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• This includes movements for the elbow and shoulder joints. The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.</div>
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Sunday's dynamic effort bench workout begins with the same type of warm up work as on Wednesday's max effort day. The bench press is trained for 8 sets of 3 reps using three different grips utilizing the dynamic effort method. All these grips should be within the rings on a standard power bar. The bench press is trained with a smooth wave with very little fluctuation in barbell weight. For example:</div>
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<tr class="headerRow" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Week</td><td align="center" colspan="1" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">Percent</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">1</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">50%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">2</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">50%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">3</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">50%</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">4</td><td align="center" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;" valign="top">50%</td></tr>
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We've found this type of wave to be the most beneficial to the bench press. The supplemental, accessory and prehabilation movements are trained under the same guidelines as Wednesday's maximal effort day.</div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Wrap up</span></div>
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A special note about the dynamic effort training days. Remember that the training is based upon bar speeds and the percents are used only as recommendations. Also, it's vital that 10% of all the work sets are above 90%. This simply means that after you perform your eight sets, you'll increase the weight or work up to a heavy single or double. The purpose of this is to teach you to strain in a fatigued state while the fast twitch muscle fibers are fatigued. This will teach the body to better activate the central nervous system under greater loads. </div>
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The Westside style of training may also be called <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cybernetic periodization.</i> This basically means you'll listen to your body. As you remember with the Western method of periodization, the training percentage sets and reps are set. So what's to happen if you're sick, injured or have to miss a workout for whatever reason? This becomes a very important issue because things do happen that will effect your training program. </div>
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With the Westside system the dynamic days are based upon bar speed so if you're having a bad day, then reduce the weight and maintain the bar speed. The max effort days are based on the straining with maximal loads. So if you don't break a record because of a bad day, it's no big deal, as long as you still strained. </div>
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One other aspect about the max effort day. Pick the max effort exercise after you arrive in the gym. This way you'll apply more effort to the lift than if you pre-planned the movement and dreaded getting to the gym all day to do it. Just make sure you don't always choose those exercises that you're good at. This is, after all, about building strength and muscle, not your ego.</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-67491024510922131092015-04-29T18:41:00.003-07:002015-04-29T18:41:39.181-07:00Periodization Bible part 1 by Dave Tate <div class="email" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border: 0px; box-sizing: border-box; color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 16px; line-height: 1.75em; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
Dave Tate knows strength. Dave's been assisting and training under Louie Simmons of Westside Barbell fame for over 10 years and has consulted thousands of athletes throughout the world. Dave is quick to point out that he's not a bodybuilder and therefore doesn't train bodybuilders. He's a powerlifter and a specialist in developing maximal strength. (Despite this powerlifting emphasis, the average guy under his tutelage puts on 30 to 40 pounds in the first year.)</div>
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In this article and the one to follow, Dave will tell you everything you've ever wanted to know about periodization. </div>
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When it comes to setting up a strength-training program, I feel it's important to understand all aspects of the program, including how it all fits together. The organization of training can be defined as <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">periodization.</i> There are several periodization models being used today for the development of strength. This article will explore some of the basic definitions of the concept as well as the Western (or linear) method of periodization. </div>
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The Western method of periodization is one of the most popular methods for strength development. It's the same method I used for the first 12 years of my competitive career. Did it work? Sure, up to a certain point, but then I hit a plateau. This was when the injuries started and my strength began to digress. After we get the basics out of the way, I'll explore why this happened and why so many coaches and athletes still use the program today. </div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Terminology and Definitions</span></div>
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Periodization is the organization of training into basic workable units. These units are defined as the training session, the micro cycle, the meso cycle, the macro cycle and the quadrennial. Let's define and explore each of these just to make sure we're all on the same page.</div>
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The Training Session: The training session consists of one workout designed to fulfill a specific purpose. These training sessions can be once per day or up to six per day depending on the goals of the program. The most import aspect of the training session is that it should have some type of meaning. There should be a definite training goal in mind. Your goal for that session may be to perform one more repetition than last time, or to lift five more pounds. Your goal could also involve fulfilling some type of restorative or recovery purpose. </div>
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The problem is that many training sessions today don't have a specific purpose that will lead to the short or long term goals of the athlete. The athlete or coach just goes in the gym and wings it, but each session must build on the others to fulfill a desired purpose. For example, if you want a bigger bench, then each training session for that lift must have the development of the bench press in mind. If your exercise selection doesn't complement this, you'll just be spinning your wheels. </div>
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All exercises chosen should fulfill a purpose related to the development of strength, stability, confidence, muscle balance, technique, or bringing up weak points. If one or more of these variables isn't being met with the chosen movement, then dump that exercise!</div>
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The Micro Cycle</div>
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The micro cycle is the recruitment of a number of different training sessions. There should be at least two training sessions per micro cycle that consist of different types of workouts. The micro cycle also should have specific meaning and purpose. There are many different types of micro cycles including the introduction, restorative, competitive and the shock micro cycle. The average micro cycle will range five to ten days with the average being seven days.</div>
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The Introduction Micro: This cycle can and should be used for a number of introduction purposes. It can be used for educational purposes to teach the clients or athletes about the training program and all its variables. This is a very important aspect of training that many coaches and trainers overlook. I believe that the client or athlete must know how the program was designed and <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">why </i>it was designed that way. Better yet, they should be a part of the program design.</div>
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Whenever I design a strength-training program, the client is a very large part of the process. Who knows better than the trainee what works and what doesn't work for him? The client has more experience training themselves than anyone, so why not use this knowledge to better the program? The trainee must know where they're going and how and why this program will help them get there. </div>
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A second type of introduction micro cycle may be used to introduce the trainee to the exercises he'll be performing over the next few cycles. This gives him a chance to have a "walk through" of the different exercises and get used to the correct form and technique that'll be needed for the higher intensities later on.</div>
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Exercise technique is another overlooked aspect of most training programs today. When I walk into any gym or health club I'm impressed with the lack of technique being practiced. You'd think with the number of trainers and coaches around today that this problem would be getting better, but in many ways it's worse. Now you have trainers who have no idea what they're doing showing a client how to perform an exercise! </div>
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Not all trainers are bad, of course. There are many excellent trainers I've spoken with across the world and I've learned a great deal from many of them. These trainers are usually very expensive and hard to find so it would be best for most people to buy a book on exercise technique or attend one of the many seminars offered by today's top strength coaches.</div>
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The Restorative Micro: This cycle is designed to aid in the recovery process. It can involve anything from taking a week off to implementing some restorative techniques such as contrast showers, steams, saunas, massage, active rest or "feeder" workouts. </div>
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Active rest involves those workouts that implement a type of training other than what the athlete normally does. For a weightlifter this can include walking, or for a football player, playing basketball. </div>
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The "feeder" type workouts are those intended to better prepare the muscle for an upcoming training session. When these workouts make up the majority of the training micro cycle it then becomes a restorative cycle. Active rest and feeder workouts will be discussed in a future article because of the importance they have in the total development of a strength training program. After all, if you're not recovering, then you're not making gains!</div>
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The Competitive Micro: This is the cycle leading up to the competition or event. For a powerlifter this would consists of the five to seven days right before the competition. During this time they should lower the training volume and intensity. </div>
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The week before can make or break the outcome of the competition. Too much work and the lifter will go into the meet overtrained and tired. Too little work and he'll go in under prepared. For the football player this can be the last three to six days before the game. It becomes a tight balancing act during the season to ensure the optimum amount of training with the right amount of recovery and restoration.</div>
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The Shock Micro: This micro cycle is designed around shocking the body into new growth and adaptation. This shock can come in many forms and can range from taking a week off to a high volume training cycle. </div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The Meso Cycle</span></div>
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This cycle is made up of many micro cycles designed around one specific purpose. Most programs use this cycle to develop one component of fitness such as strength, power, endurance or some other physical ability. These cycles range from one to four months. There are many types of meso cycles including introduction, base, competitive, restoration, strength and power cycles. </div>
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The Introduction Meso: This cycle is designed to introduce a person to fitness or strength training. Like the introduction micro cycle, most of the time is spent on the teaching of the movements and training program. </div>
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The Base Meso: It's been said many times that you can't build a house on a weak foundation. The base meso cycle is usually designed to build a strong and fundamental base of fitness (a solid foundation). </div>
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An example of the effectiveness of a base-building meso cycle would be my wife, Traci. When she first came to train with us a Westside, her back was so weak and sore that she had a hard time picking up an empty barbell.</div>
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Most of her training during the first few months consisted of building up her abdominal, lower back, glutes, hips and hamstrings. She performed endless sets of reverse hypers, glute-ham raises, and abdominal pulldowns. When her base was built up, heavier training was introduced and within the first year she'd totaled her fist "Elite" with a 360 squat, 240 bench, and 315 deadlift in the 123 pound class. Not bad for not being able to pick up a barbell without pain 12 months earlier. Without taking the time to develop a solid foundation, her gains wouldn't have been possible.</div>
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Other Meso Cycles: The strength and power meso cycle is designed around building strength, while the competitive meso cycle is that cycle leading up to the competition or test date (the day you attempt a new PR). These meso cycles can be designed a number of different ways and all are intended to bring out the highest level of competitive strength. </div>
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Competitive strength is different than maximal strength because it utilizes the elements of the competition to bring out the highest strength levels. With competitive strength, many times there's a break from training right before the competition to help the body restore and prepare for peak performance. There's also the element of the spectators and a "psyche up" to help bring out higher strength levels. </div>
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Maximal strength is the max level of strength that can be displayed in the gym. This is why many times we don't recommend training with a psyche-up in the gym. Psyching up during training can actually be detrimental to strength performance because of the increased demand on the central nervous system. </div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The Western Method of Periodization</span></div>
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The Western or linear method of periodization is the most practiced yet most misunderstood form of periodization used by lifters and coaches today. I was first introduced to the Western method from the NSCA journal and from the "workouts of the month" section in <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Powerlifting USA</i>magazine. This method consists of a hypertrophy phase, basic strength phase, power phase, peak phase and a transition phase. Many times other terms will be used but the parameters are basically the same.</div>
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The Hypertrophy Phase: This phase is intended to condition and build muscle mass. This phase is characterized by a high volume and low intensity. In this case, the volume refers to the amount of repetitions being preformed while the intensity refers to the amount of weight lifted in relation to your one rep max. The typical load or intensity lifted is in the 50 to 70% range for three to five sets of 8 to 20 reps. The average rest between sets is two to three minutes and the average length of the entire phase is between four to six weeks. These parameters are intended to build a solid base of support for the upcoming strength phase. </div>
<table align="center" border="0" cellpadding="5" cellspacing="0" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border-collapse: collapse; border-spacing: 0px; border: 0px; box-sizing: border-box; color: #999999; font-family: HelveticaNeueW01-55Roma, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 395px;"><tbody style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" colspan="5" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;"><span class="chart" style="background-color: transparent; border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-color: transparent; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Chart 1: Sample Hypertrophy Meso Cycle</strong></span></td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Week</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Sets</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Reps</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Intensity</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Rest</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">62%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">64%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">66%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">8</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">68%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">8</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">70%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
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The Strength Phase: The goals of the strength phase is to, you guessed it, increase muscle strength. The parameters for this phase are characterized with a typical load between 75 to 86%, utilizing three to five sets of 4 to 6 reps. The average rest is two to four minutes and the duration is four to six weeks. As you can see, the intensity is beginning to increase while the volume is beginning to decrease. </div>
<table align="center" border="0" cellpadding="5" cellspacing="0" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border-collapse: collapse; border-spacing: 0px; border: 0px; box-sizing: border-box; color: #999999; font-family: HelveticaNeueW01-55Roma, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 395px;"><tbody style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" colspan="5" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;"><strong style="background-color: transparent; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Chart 2: Sample Strength Meso Cycle</strong></td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Week</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Sets</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Reps</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Intensity</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Rest</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">6</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">75%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">6</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">77%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">79%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">82%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">85%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
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The Power Phase: This phase is designed to increase the overall power of the athlete. The parameters of this phase are characterized by performing three to five sets of 3 to 5 reps with 86% to 93% intensity. The duration of this phase is normally four weeks. The rest is usually between three to five minutes.</div>
<table align="center" border="0" cellpadding="5" cellspacing="0" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border-collapse: collapse; border-spacing: 0px; border: 0px; box-sizing: border-box; color: #999999; font-family: HelveticaNeueW01-55Roma, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 395px;"><tbody style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" colspan="5" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;"><strong style="background-color: transparent; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Chart 3: Sample Power Meso Cycle</strong></td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Week</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Sets</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Reps</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Intensity</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Rest</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">87%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">89%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">91%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">93%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5 Minutes</td></tr>
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The Peak Phase: This is the final phase of strength development. This phase is designed to "peak" on all the abilities that have been developed earlier. The peak phase is characterized by performing two to three sets of 1 to 3 reps with 93% or more. The average rest is now increased to four to seven minutes and the duration is two to four weeks. You'll again notice that the volume is lower and the intensity is increased.</div>
<table align="center" border="0" cellpadding="5" cellspacing="0" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; border-collapse: collapse; border-spacing: 0px; border: 0px; box-sizing: border-box; color: #999999; font-family: HelveticaNeueW01-55Roma, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 395px;"><tbody style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" colspan="5" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;"><strong style="background-color: transparent; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Chart 4: Sample Peaking Meso Cycle</strong></td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Week</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Sets</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Reps</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Intensity</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Rest</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">95%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">97%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">7 Minutes</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">99%</td><td align="center" bgcolor="#CCCCCC" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">7 Minutes</td></tr>
</tbody></table>
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The Transition or Active Rest Phase: This is the final phase of this macro cycle known as the Western method of periodization. This phase can be done a couple of ways. The first is to perform three to five sets of 10 to 15 reps with 50% of your <u style="box-sizing: border-box;">new</u> one rep max.</div>
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The second way is to break away from training altogether and only perform light physical activity. For many powerlifters and strength athletes this phase is normally just taking time off and performing no weightlifting. Others may choose to go to the gym and perform bodybuilding style exercises with very little work done in the classic lifts (squat, bench and deadlift).</div>
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<span class="header" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Problems and Pitfalls</span></div>
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This Western method of training has become very popular in the United States over the past 20 to 30 years and has been practiced by most powerlifters and strength athletes in one form or another. If you read the training programs of most powerlifters you'll notice this same structure. As I mentioned earlier, this is the same training routine I used myself for 12 years before moving to Columbus to train at Westside. I had very good results with this training for some time, but I also had many problems with it as well. </div>
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Having now gotten away from this type of training and looking back as an outsider, I can see where the program is lacking and why I had so many problems. I used to feel it was the only way to train (mostly because it was all I ever knew). It was also the only type of program for which I could find a lot of research. Some of the limitations to this linear style of periodization include:</div>
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• It's a percentage-based program<br style="box-sizing: border-box;" />• It starts with a high volume<br style="box-sizing: border-box;" />• It only has one peak<br style="box-sizing: border-box;" />• Your abilities aren't maintained<br style="box-sizing: border-box;" />• The program has no direction to the future</div>
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Since this is a percentage based program, it can be very deceiving to those calculating the training. I'll use the example of a 600 pound squatter. A 17 week cycle may look like this: </div>
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<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td bgcolor="#CCCCCC" class="chart" colspan="6" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;"><strong style="background-color: transparent; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Max 600</strong></td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Week</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Sets</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Reps</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Intensity</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Weight</td><td align="center" bgcolor="#FFCC00" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">Volume</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">62%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">372</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">18600</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">64%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">384</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">15350</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">66%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">395</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">11880</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">8</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">68%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">408</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">9792</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">8</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">70%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">420</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10080</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">6</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">6</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">75%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">450</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10800</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">7</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">6</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">77%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">462</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">8316</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">8</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">79%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">474</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">7110</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">9</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">82%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">492</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">7380</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">10</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">5</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">85%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">510</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">7650</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">11</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">87%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">522</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4698</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">12</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">89%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">534</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4806</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">13</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">91%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">546</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">4914</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">14</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">93%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">558</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3348</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">15</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">95%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">570</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">3420</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">16</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">97%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">582</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2328</td></tr>
<tr style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">17</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">2</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">99%</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">594</td><td align="center" bgcolor="#FFFFFF" class="chart" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 2px; vertical-align: top;">1188</td></tr>
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As you can see, the intensity begins at 62% and finishes at 99%. My question has always been: Percent of what? In the table we used a 600 pound squatter as an example. Now the first question is since there's a difference between competitive strength and maximal strength, can he really squat 600? Second, if the lifter takes a break after the competition as described with the transition phase, can he <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">still</i> squat 600?</div>
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According to Vladimir Zatsiorsky in the text, <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Science and Practice of Strength Training,</i> long breaks (from working at percentages close to your 1RM) can ruin physical fitness. Vladimir asks, "If a mountaineer wants to climb to the summit, will he climb halfway up then back down to go back up again?" These long breaks are detrimental because motor abilities are built and retained at different rates which are fairly specific to each individual. Some may be lost very quickly while others will be held. </div>
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According to Zimkin, as much a 10 to 15% of strength can be lost in a period of a few weeks. This is where a percentage-based system has many problems. If the lifter has lost 10% of his strength and begins the cycle at 62% of his contest max, the actual percent can really be as high as 72%. This is why many times the lifter will get through three quarters of the training cycle and then start missing lifts. Many times I'd get to week eight or nine and not be able to complete the desired number of reps. With this type of training you have to hope your strength catches up to the intensity. </div>
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One way to combat this is to pick a smaller weight at the start and then jump it up toward the end. This is what many lifters, including myself, used to do. The problem with this is you never really know when to jump it up. This will lead you to being able to perform triples in training with more weight than the single you could perform on the platform at a meet. Percentages have to be used only as guidelines.</div>
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Another problem with the Western method of periodization is that many abilities aren't maintained. The muscle mass that was built during the hypertrophy phase isn't maintained throughout the full cycle. Same goes with the strength phase. The best training weeks are normally the first or second week of triples coming off the strength phase. Then your strength begins to shut down because it's very hard to train at or above 90% for longer than three weeks. This is another reason why you may be able to triple more in training than what you can display on the platform.</div>
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As mentioned above, there's only one peak with the linear method. If you want to enter multiple meets or have a competitive season such as a football player then what do you do? Another mark against this traditional approach. </div>
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The Western method of periodization also advises you to drop the supplemental movements as the meet approaches, especially during the final three or four weeks during the peak phase. The reason for this is that the intensity is so high that you'd want to keep the volume down. My question is why would you want to drop the movements that made you strong in the first place? </div>
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Lets face it, if it was true that all you have to do is squat, bench and deadlift wouldn't we all be doing it? Not only that, but wouldn't every gym in the country have 20 or 30 guys who could bench 500 since half the members only do bench presses and curls anyway? Why would any of us do any more than we have to? </div>
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The fact is, we've all found out through trial and error that we need supplemental movements to push our lifts up. A great example of this is if your pecs and shoulder were strong enough to bench press 500 but your triceps were only strong enough to bench 420. If that were true, what do you think you'd bench? You're only as strong as your weakest link and it's your responsibility to find out what that weak link is and fix it. If your car needed new tires to run faster would you buy a new car or change the tires? The supplemental aspect of your training is perhaps the most important and yet you're expected to drop it right before a competition? </div>
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You're also never really told what and how to train the supplemental lifts. Are you supposed to begin with a high volume and drop over time while increasing the intensity like you do with the main lifts? If you're anything like I was then you just kind of wing it and hope it all fits into place.</div>
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With all this in mind, why would anybody use this type of periodization? Well, the answer is quite simple: it's what most lifters have always done or been told to do. There have been few, if any, alternatives that work as well or better. Until now, that is.</div>
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At Westside Barbell, we've found a better way to handle periodization and it blows the old school linear method out of the water. We call it <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">conjugated periodization</i> and I'll cover it in detail in my next article. Get ready to pop a few new PRs!</div>
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If you'd like to get more info from Dave Tate about consultations or products, you can contact him at Elite Fitness Systems at <a href="tel:888-854-8806" style="box-sizing: border-box; color: #ffa800; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">888-854-8806</a> or EliteFTS@email.msn.com. For more info on his seminars, check out the "seminars" section of <i style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Testosterone.</i></div>
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Westside Weekly Training Schedule</div>
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If you want to start using the periodization program outlined in this article, you might want to know how the Westside boys break up their actual weekly training. They typically do four workouts per week and since they train for function, they typically perform the following split:</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monday</span><br style="box-sizing: border-box;" />Max effort lower body day (squat, dead lift)<br style="box-sizing: border-box;" />1. Hamstrings<br style="box-sizing: border-box;" />2. Lower back<br style="box-sizing: border-box;" />3. Abs<br style="box-sizing: border-box;" />4. Possible upper back work</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Wednesday</span><br style="box-sizing: border-box;" />Max effort upper body (bench press)<br style="box-sizing: border-box;" />1. Triceps<br style="box-sizing: border-box;" />2. Delts<br style="box-sizing: border-box;" />3. Lats</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Friday</span><br style="box-sizing: border-box;" />Dynamic effort lower body (squat, dead lift)<br style="box-sizing: border-box;" />1. Hamstrings<br style="box-sizing: border-box;" />2. Lower back<br style="box-sizing: border-box;" />3. Abs<br style="box-sizing: border-box;" />4. Possible upper back work</div>
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<span class="grayHeader" style="border: 0px; box-sizing: border-box; line-height: 1; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sunday</span><br style="box-sizing: border-box;" />Dynamic effort upper body (bench press)<br style="box-sizing: border-box;" />1. Triceps<br style="box-sizing: border-box;" />2. Delts<br style="box-sizing: border-box;" />3. Lats</div>
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Most body parts are trained 2 times a week, but this isn't absolute as there are times when they may train a body part up to 6 times per week and other times, only once. </div>
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Dave will write about this a little more in a future article.</div>
Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-90961603094971741532015-03-22T20:49:00.000-07:002015-03-22T20:49:11.620-07:00Functional Movement <div class="excerpt" style="-webkit-text-size-adjust: 100%; box-sizing: border-box; color: #818181; font-family: PoynterGothicText, sans-serif; font-size: 13px; line-height: 12px; margin: 0px; padding: 0px;">
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The Functional Movement Screen assesses seven basic movement patterns to identify tightness and weakness in the body – so you can correct them before they cause major problems.</div>
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<a href="https://experiencelife.com/article/fms-screen-test/#Finding Faulty Patterns" id="top" name="top" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); box-sizing: border-box; color: #008cba; line-height: inherit; text-decoration: none;"></a></div>
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Robert Konishi has been running all his life. In a normal year, the 52-year-old Orange County, Calif., businessman would churn out two or three marathons. But when chronic injuries to his feet and Achilles’ tendons eventually caught up to him, he was forced to take time off to heal. Rest, ice and stretching, however, didn’t offer enough relief. What he needed, he eventually discovered, was to completely reassess how he moved.</div>
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Last year, Konishi joined the Core Performance Center in Santa Monica, Calif., to start a new training program. During his first session, trainers screened him using a seven-part test called the Functional Movement Screen (FMS). The FMS helps identify muscle asymmetries, tightness, weakness and other risk factors for injury by examining the mobility and stability of the hips, core, shoulders, knees, spine and ankles.</div>
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This screening has recently gained popularity among trainers, chiropractors and physical therapists because it’s scored simply, gives a good baseline of abilities and, through rescreening, provides a consistent measure of progress.</div>
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“The movements were a bit awkward and difficult to do,” Konishi recalls. That’s by design — each isolates a different area of the body to prevent you from compensating and hiding weakness, says Lee Burton, PhD, ATC, CSCS, codeveloper of the Functional Movement Screen.</div>
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With this information, Konishi’s trainers were able to design an ultraspecialized workout that reenforced proper movement patterns, putting less stress on his feet and Achilles’ tendons. As a result, his workouts went from painful to supercharged. “After about four to six weeks, I had quicker recovery and less soreness in my hips after long workouts,” he says. “And I was able to touch my toes, which I’d never been able to do in my adult life.” This past June, Konishi completed his first marathon in more than two years and plans to do another in January.</div>
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It’s not magic — it’s simply good mechanics. The main purpose of the FMS is to seek out poor movement patterns so you can retrain the body to move in the most stable, efficient way possible.</div>
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FINDING FAULTY PATTERNS</h2>
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As babies, we enter the world limber and symmetrical. But over time, we develop muscle imbalances and asymmetries, which can make us less efficient and more prone to injury. “Think of it this way: Even if a car has a flat tire, you can still drive it pretty fast,” says Kevin Elsey, performance specialist at Athletes’ Performance in Phoenix, Ariz. “But that tire uses up extra energy and will eventually distort the overall alignment of the car.”</div>
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The Functional Movement Screen is designed to ferret out those inefficiencies. If any of the seven movements is mechanically unsound, this indicates you have asymmetries or limitations somewhere.</div>
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This isn’t a self-assessment you can do at home. “You need a professional to administer the Functional Movement Screen — there’s definitely an art to it,” says Elsey. (See “The Functional Movement Screen,” below.)</div>
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What sets the FMS apart from other screenings — say for posture or flexibility — is its focus on dynamic movement. “Movement indicates how a body works,” explains Burton. “It lets us know how the brain is controlling the body and how the joints and muscles communicate.”</div>
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The Functional Movement Screen can help prevent injuries before they occur by identifying risk factors. “If you smoke a bunch of cigarettes, it doesn’t mean you’re for sure going to get cancer — but you are at a higher risk,” explains Burton. The same goes for poor movement patterns. If you do nothing to fix them, chances are greater that they’ll catch up to you.</div>
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Because no one moves perfectly, anyone can benefit from being screened. Then you can put the results of a Functional Movement Screen test to work, retraining your faulty movement patterns and keeping yourself running like a well-oiled machine.<br style="box-sizing: border-box;" /><em style="box-sizing: border-box; line-height: inherit;">Jenny Lui is a Chicago-based writer.</em></div>
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FIND A PRO</h2>
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Professionals certified to perform the Functional Movement Screen are typically personal trainers, chiropractors and physical therapists who have completed special training. They can be found in sports clinics, physical therapy centers and some health clubs nationwide. To find an FMS-certified professional near you, go to <a href="http://www.functionalmovement.com/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); box-sizing: border-box; color: #008cba; line-height: inherit; text-decoration: none;" target="_blank">www.functionalmovement.com</a>.</div>
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THE FUNCTIONAL MOVEMENT SCREEN</h2>
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The Functional Movement Screen (FMS) tests seven different movement patterns, scoring them on a scale from 0 to 3.</div>
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0 — Movement was painful, requiring a referral to a healthcare professional.<br style="box-sizing: border-box;" />1 — Inability to perform or complete a functional movement pattern.<br style="box-sizing: border-box;" />2 — Ability to perform a functional pattern, but with some degree of compensation.<br style="box-sizing: border-box;" />3 — Unquestioned ability to perform the functional movement pattern.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">1. Deep Squat: Used to screen hips, shoulders, knees, spine and ankles.</strong></div>
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<strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /><img alt="Functional Movement Screen: Deep Squat" class="thinglinkFiltered" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_Squat1.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /></strong></div>
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You’ll be asked to hold a dowel rod directly above your head to keep your hands and arms in place, and squat as low as you can with good form.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for:</em></strong> Ideally, the upper torso will be parallel to the shins, thighs will be below horizontal, and the knees and dowel will be aligned over the feet. In faulty movement patterns, the heels might be off the ground, the dowel might fall forward, the squat might be too high, or there’s twisting, leaning or other asymmetries.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">2. Hurdle Step: Used to screen hips, knees and ankles.</strong></div>
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<img alt="Functional Movement Screen: Hurdle Step" class="thinglinkFiltered" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_StepOver.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /><strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /></strong>You’ll be asked to step over a hurdle that’s a little below knee height. While holding the dowel across your shoulders, step over with one leg. Touch the heel down on the other side. Return to starting position.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for: </em></strong>Ability to balance; shifting in the level of the hips; how neutral the upper body remains.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">3. In-Line Lunge: Used to screen ankle and knee stability, as well as abductor or adductor weakness.</strong></div>
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<img alt="Functional Movement Screen: In-Line Lunge" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_Lunge.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /><strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /></strong>Once the administrator positions your feet, you’ll do a basic lunge while holding the dowel behind your back, one hand near the neck, one hand near the lower back. Feet are pointed straight forward and in line with each other, until your back knee hits the floor. Return to starting position.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for: </em></strong>The rear knee must touch the board just behind the forward foot, and the dowel must remain vertical. Also, the dowel must maintain contact with the head, upper back and butt during the entire move. Faulty movement patterns include the feet turning in or out, the torso tilting forward or backward, or an inability to balance.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">4. Shoulder Mobility: Used to screen the shoulder’s range of motion, external and internal rotation, and posture.</strong></div>
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<img alt="Functional Movement Screen: Shoulder Mobility" class="thinglinkFiltered" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_ArmReach.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /><strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /></strong>You’ll be asked to make thumbs-in fists and put both hands behind your back at the same time — one hand goes over the shoulder while the other comes from the bottom and reaches up the back. The closer together your hands are to one another, the better. Repeat on other side.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for:</em></strong> Rounded shoulders, how close together your hands are, symmetry between sides.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">5. Active Straight-Leg Raise: Used to screen hamstring and calf flexibility, hip mobility, and pelvic stability.</strong></div>
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<img alt="Functional Movement Screen: Active Straight-Leg Raise" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_BackLeg.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /><strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /></strong>While lying on your back, arms at your sides, you’ll be asked to raise one leg as high as it can go without bending the knee, while leaving the other leg on the floor.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for:</em></strong> The angle of your raised leg, if it’s bent, the alignment of your ankle in relation to the mid-thigh.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">6. Trunk Stability Pushup: Used to screen trunk stability and core strength.</strong></div>
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<img alt="Functional Movement Screen: Trunk Stability Pushup" class="thinglinkFiltered" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_Pushup.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /><strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /></strong>You’ll be asked to perform a pushup with your hands aligned with the top of the forehead for men and the chin for women.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for:</em></strong> The movement should be a simultaneous, full-body movement; watch for hyperextension of the spine, or saggy hips.</div>
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<strong style="box-sizing: border-box; line-height: inherit;">7. Rotational Stability: Used to screen core stability and asymmetry.</strong></div>
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<img alt="Functional Movement Screen: Rotational Stability" class="thinglinkFiltered" src="https://experiencelife.com/wp-content/uploads/2011/11/Dec09_Fix_HorizontalReach.jpg" style="border: 0px; box-sizing: border-box; clear: both; display: inline-block; height: auto; max-width: 100%; vertical-align: middle;" /><strong style="box-sizing: border-box; line-height: inherit;"><br style="box-sizing: border-box;" /></strong>You’ll be asked to get down on all fours. Raise your right arm and leg until they are parallel to the floor, then touch your right elbow to your right knee, extend the leg and arm again and return under control to the start position. Repeat with the left side.</div>
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<strong style="box-sizing: border-box; line-height: inherit;"><em style="box-sizing: border-box; line-height: inherit;">What the specialist is looking for:</em></strong> Elbow knee alignment, trunk rotation, and differences between right and left sides.</div>
Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-66789316994043767432015-03-05T06:04:00.000-08:002015-03-05T06:04:02.090-08:00Rower Settings-Article from the Crossfit Journal.<br />
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">People often ask us at Concept2 what the damper
on our rower does and where to set it for the best
workout. The damper setting is important, but it does
not determine how much actual work you are doing
when you row.
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">Selecting a damper setting is not like selecting how
much weight to put on a bar. In the case of the bar, if
for one workout you load it with 100 pounds and lift it
10 times, and for the next workout you put 110 pounds
on for 10 reps, you have clearly done more work in
the second workout. The rower, or “erg,” is different.
It does not determine how much work you do; rather,
it responds to the amount of force you put into the
exercise. The more force you put into each stroke, the
more resistance you will feel.
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">Rowing on the erg is really about producing power, and
here I would like to clarify what I mean by power. Power
is often confused with force, and, although related,
they are different. Force applied over a distance yields
work. Work integrated over time yields power. By
this definition, lifting 10 pounds two feet is the same
amount of work as lifting 20 pounds one foot. And if
both those lifts are accomplished in one second, they
require the same amount of power. Obviously, the
speed movement of the two-foot lift would be greater
than the speed of the one-foot lift if they both take one
second. When a rower does a 500-meter test, the 500
meters represents the amount of work they will do.
Everyone doing the 500 meter test will do the same
amount of work, regardless of the damper setting. The
rower who does that work in the least amount off time
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">will generate the most power. So an athlete who is using
the erg to train for maximum power output should set
the damper where they can go a given distance in the
shortest time. That is how they will generate the most
power.
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">Much like selecting a gear on a bicycle, setting the rower’s
damper is a personal choice. You should experiment
with different damper settings to find the setting that
gives you the best workout and results.</span><br />
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">At any damper setting, though, you can choose to row
easy or row hard. Most people initially prefer to use
the higher damper settings (7 to 10) for rowing hard
because they don’t have to move as fast to generate a
lot of power. Moving more slowly gives you more time
during the drive to coordinate the stroke. At a low
damper setting (1 to 3), you need to coordinate your
drive more quickly in order to generate power. Rowing
at a high stroke rate is another way of “moving faster
to generate higher power,” but there is a trade-off as
“wasted energy” becomes a factor, particularly if your
goal is to achieve your best time for a set distance.
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">Some coaches of top rowers (big guys scoring in the
6:00 range for 2000 meters) insist that their athletes’
off-water winter training be done at the lower damper
settings so that they train at delivering high force
quickly—which translates into making a boat go fast
rather than being a big and strong but slow team. This is
done specifically for improving boat speed on the water,
but keep in mind that these are
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<span style="font-family: 'GillSans'; font-size: 10.000000pt;">a slower starting speed on your next pull. Closing the
damper (setting it to a lower number) reduces the
air that the fan has to move, so you must get the fan
spinning faster in order to generate the power. It’s more
like rowing a fast-moving boat where the rower has to
be quick in applying force to make the boat go even
faster.
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">Finally, the electronic monitor has the job of measuring
all these factors and calculating the work so that the
readout gives comparable results regardless of where
the damper is set. This assures that two athletes rowing
the same distance in the same time are in fact putting
out the same amount of power. If the setting is lower,
the rower will have to be pulling more quickly during
the drive, and perhaps (but not necessarily) rowing at a
higher stroke rate.</span></div>
</div>
<div class="layoutArea">
<div class="column">
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">You can experience what I mean by this last point the
next time you get on an erg. Pick a pace (time per
500 meters) and a stroke rate
that is comfortable for you to
maintain—perhaps something
like a 2:00 pace and 28 strokes
per minute. (Note: the monitor
displays the “pace” of each stroke
in the center display window and
strokes per minute in the upper
right). During this demonstration
you will try to make every stroke
at the 2:00 pace and hold a
constant stroke rate of 28. Start
in a high damper setting and
maintain this for a minute, then
switch to a lower setting and get
back into the 2:00 pace at 28
strokes per minute. First, you will
be able to feel the difference in
the quickness of your movement
during the drive. You will also be
taking more time coming back up
the slide on the recovery. The
goal of this exercise is to prove
to yourself that the same power
can be generated at different
damper settings and at the same
stroke rate. You will need higher
force during the drive in a higher
damper setting, but the speed of
your pull through will be slower.</span><br />
<br />
<div class="page" title="Page 3">
<div class="layoutArea">
<div class="column">
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">In practice, an athlete will generally row at a lower
stroke rate when rowing in the high damper settings.
This is because more time is spent on the drive, requiring
a rush back up the slide on the recovery in order to
achieve a high stroke rate. A rushed recovery can result
in wasted energy and leave the athlete unprepared to
deliver a best effort on the next drive.
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">It is important to note that, unlike weightlifting, the goal
is not to use a higher drag factor as a means of achieving
fitness on the indoor rower. If your goal is to train
for maximum power output, I suggest trying different
damper levels and drag settings, while improving your
speed, form, and muscle coordination, to discover
where you can achieve the highest power output. This
will be where you are able to get your best time for a
test distance.
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt; font-weight: 700;">Fine tuning the damper setting by adjusting
the drag factor
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">In addition to choosing a damper setting, you can also
adjust the drag factor of each rower. Drag factor is a
numerical value for the rate at which the flywheel
decelerates. This number changes with the volume
</span><br />
</div>
<div class="column">
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">of air that passes through the flywheel housing. Since
higher damper settings allow more air into the flywheel
housing, the flywheel decelerates more quickly, resulting
in a higher drag factor value. The PM measures the
drag factor on the recovery phase of each stroke and
uses it to calculate your score (in the units you care
about: time, distance, pace, or wattage). This method of
“self-calibration” compensates for local conditions and
damper settings, making scores on different rowers truly
comparable. Indoor racing and the online community
and rankings are made possible by this self-calibration.
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">However, because it is compensating for a number of
environmental factors (such as temperature, altitude,
wind, and lint accumulation inside the flywheel cover),
drag factor settings can make different rowers feel
different even at the same damper setting. So on an
unfamiliar indoor rower, you may need to change the
damper setting to make it feel “right” to you.
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">For more detailed information on drag factor and how
to view it on your rower’s monitor, see “Understanding
Drag Factor” at </span><span style="color: rgb(0.000000%, 0.000000%, 100.000000%); font-family: 'GillSans'; font-size: 10.000000pt;">http://www.concept2.com/us/training/
tools/dragfactor.asp</span><span style="font-family: 'GillSans'; font-size: 10.000000pt;">.</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;"><br /></span>
<br />
<div class="page" title="Page 3">
<div class="layoutArea">
<div class="column">
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">-Peter Dreissigacker, along with his brother Dick,
founded </span><span style="color: rgb(0.000000%, 0.000000%, 100.000000%); font-family: 'GillSans'; font-size: 10.000000pt;">Concept2 </span><span style="font-family: 'GillSans'; font-size: 10.000000pt;">as an oar manufacturer in 1976.
In 1981, they developed the first Concept2 indoor
rower, which rapidly became the standard for wind-
resistance indoor rowers. In addition to his work at
Concept2, Peter continues to row competitively both
on and off the water, with some backcountry skiing for
variety in the winter. He also makes time for painting
and drawing, and at 55, is a novice piano student and
closet accordion player.
</span><br />
<span style="font-family: 'GillSans'; font-size: 10.000000pt;">The February issue of the </span><span style="font-family: 'GillSans'; font-size: 10.000000pt; font-style: italic;">CrossFit Journal </span><span style="font-family: 'GillSans'; font-size: 10.000000pt;">included
Peter’s article, “How to Prepare for an Erg Test,” in which he stated his goal of
finishing the 2000-meter race at February’s C.R.A.S.H.-B. Sprints in under 6:40.
He is happy to report that his time of 6:39.2 placed him fourth in the 55-to-59 age.</span></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-51523377539906523792015-03-04T18:06:00.001-08:002015-03-04T18:06:29.240-08:00Dan John's 10 Commandments of Fitness<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Dan john 10 commandments :</span><br />
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">
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By Dan John</div>
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First Commandment:</div>
<div>
There is one truth to long-term fitness: there is no perfect program. Yes, I said it: There is no perfect program. If I could give one piece of fitness advice to most trainees it would be to stop doing what you are doing and try something else. Let’s be honest, Monday is National Bench Press and Curl Day. Every single guy in the gym does Upper Body on Monday. And, after three years of it, your body might just possibly adapt to it! In truth, ANY change will help progress. That is why shifting to just one set of each exercise or subbing dumbbells for barbells works so well: it is a change.</div>
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I suggest at the very least that most people adopt four different seasonal plans. I suggest a disciplined set and rep scheme for autumn when many of us go “back to school” and football rules the television sets. Autumn seems to be a time to organize our lives. In winter, I recommend going heavy and hard. I also tell my athletes to use their slow cookers and enjoy hearty stews and soups this time of year, so you can “warm your belly” after you train. In spring, start getting outside again and add some fun to your workouts. And, as summer comes around, make your fitness lifestyle as active and fun as your budget can allow. Simply following the four seasons approach can add years to your life as well as benefiting your body composition goals.</div>
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Second Commandment:</div>
<div>
Attack fat separate from any other goal. I fought this for years, but I have to come to this simple conclusion: if you are doing this and this and that and this...you can’t also have the energy to lose fat. I recommend two week to four-week periods of commitment. Doing something as simple as the Atkin’s Two Week Induction, literally a feast of fish, meat, eggs, and cheese for two weeks, can allow you to focus on the single goal of losing fat. One or two concentrated two-week fat attacks a year seems to do better than the 52 week a year diet failure that most people endure.</div>
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Third Commandment:</div>
<div>
People tease me about one of my key training principles: I recommend that you floss twice a day. Yes, floss. Why? Well, if you ask any dentist or dental hygienist, they will tell you that not only does flossing save your teeth, but new research tells us that it might be the best thing you can do for your heart health. It seems that keeping small dental infections at bay is a great thing to do for the rest of your system, too.</div>
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<div>
But, there is a point beyond the issue of cardiovascular health. If someone asks me to design a multi-year training program that peaks with an Olympic championship or a Mr. Universe victory, but can’t set aside two minutes or less a day to floss, well, then why are we all wasting our time? And that is the issue here: what are the secrets to long-term fitness? Sadly, most of us “know” this already, but let’s decide right away to rededicate ourselves to taking these simple concepts and running with them.</div>
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Fourth Commandment:</div>
<div>
Cultivate the free resources that can keep you in the game for a long time. Here is one thing: sleep. I can often improve an athlete’s career simply by insisting on going to bed earlier. Sleep is free and it does wonders for the hormone profiles, recovery process and fat burning. Fat burning? Sure, do you eat while you sleep? For most of us, the answer is no. The other free, or nearly free, resources include drinking water as your chief beverage. Don’t swallow liquid calories, or, at least, limit them to special days like the Super Bowl or College Game Day. Finally, don’t sit in the car waiting for the parking spot next to the gym. Park a little farther away and get some extra work for the whole body. Take the stairs, too. Over a decade or so, the extra flights of stairs and the extra paces across the parking lot are going to add up.</div>
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<div>
Fifth Commandment:</div>
<div>
Your P.E. teacher and the Drill Sergeant were both right: Push-ups do wonders for you. Not only does the standard push-up work the upper body’s pushing muscles, it is also a great exercise for that loathsome term, the “core.” I’m amazed as I work with adults and adolescents who simply cannot hold the plank as they do push-ups. Not convinced about the value? Plop down on the ground with a dictionary lined up on your sternum. Crank out as many push-ups as you can in one minute. If you can’t do 40, I don’t allow you to lift weights until you can! And, tomorrow, that odd soreness in your muscles is reminding you that maybe the simplest exercise of all is still one of the best.</div>
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Sixth Commandment:</div>
<div>
Always choose intensity over volume. When in doubt, do less sets or less reps, but go heavier. When in doubt, go faster, not longer. If you are truly interested in being ripped, join the track team and run the 400 meters. I see “skinny fat” joggers every single day at the park where I train, but you can’t find a person who runs a sub 50 second 400 meter who is anything but cut. When in doubt, go to the track and run one lap as fast as you can. Enjoy the last 100 meters of the “fat burning zone.” That thing on your back is called the “bear,” by the way. In the gym, don’t waste your time with lots of sets and reps of not much more than baton twirling. Pack the plates on and go heavy!</div>
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<div>
Seventh Commandment:</div>
<div>
When you rest, rest. I used to believe in light days and easy weeks, but as the years in the gym add up, I began to notice an interesting thing. When I stayed away from the gym for a week or two on a vacation or work trip, I began to miss the sights and smells and fun of training. I looked forward to my workouts. So, I took the advice from my mentors and decided that on work out days, I work out. Rest days, I rest. I no longer have those “easy” days that do little more than cut into my time with friends, family and football games on television.</div>
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Eight Commandment:</div>
<div>
Eat more protein. Eat more fiber. I know you think you do, but you don’t. Not long ago, I experimented with adding two additional low carb protein shakes a day to my diet and, besides the fact my belt got too loose in a week, my energy and general level of happiness soared. I then started adding an orange flavored no sugar psyllium supplement to the protein and my blood profile improved at my next check up.</div>
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Here is the deal: I have my athletes who are struggling keep a two week food journal and overwhelmingly the biggest lapse is protein. “But, I ate chicken with dinner,” they will argue. Right...a 200 pound guy eats 40 grams a protein and thinks that is enough? Try to eat a palmful of protein at every meal and a palmful of veggies or beans, too. Eat breakfast. Eat!</div>
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Ninth Commandment:</div>
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Cultivate Community. Whether at the gym or the park or a rec league team, try to get training as a part of your social world, too. I have buddies in lifting and Highland Games and here and there that I genuinely look forward to seeing in competition. I also have “Fitness Buddies” that are always happy to try something new in the world of training. Walk your dog, at least. Many have noticed that fat dogs have fat owners and, for the love of the dog, walk your puppy back into condition. Finally, try my favorite training idea: invite some friends over for a workout and a BBQ afterwards. You will get the workout of your life and a great protein rich meal, too.</div>
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Tenth Commandment:</div>
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Avoid things that hurt. You know, every so often I will read somewhere about a puke inducing workout or a program that guarantees sore joints or whatever. It is hard to work out for more than a decade throwing up three days a week. In fact, there is probably a disease named for this! Certainly, soreness and fatigue are part of the deal, but learn, and learn quickly, the difference between “good soreness and fatigue” and agony and injury. You can’t always avoid it, but use a dose of common sense occasionally and look to the next decade of training...and the decades after that.</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-33961771809036073492015-03-04T17:57:00.000-08:002020-03-19T18:47:56.134-07:00Traveling WODs<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">
Here is a list of traveling workouts you can do with minimal equipment if you are on vacation or just on the go and can't make it to the gym.<br />
<br />
3 Rounds For Time:<br />
Run 800m<br />
50 Air Squats<br />
<br />
10 Rounds For Time:<br />
10 Pushups<br />
10 Sit ups<br />
10 Squats<br />
<br />
For Time:<br />
200 Air Squats<br />
<br />
5 Rounds For Time:<br />
Run 200m<br />
10 Squats<br />
10 Push Ups<br />
<br />
3 Rounds For Time:<br />
Run 200m<br />
25 Pushups<br />
<br />
3 Rounds For Time:<br />
10 Handstand Pushups<br />
Run 200m<br />
<br />
20 Rounds For Time:<br />
5 Pushups<br />
5 Squats<br />
5 Situps<br />
<br />
Walk 100m on your hands<br />
<br />
10-9-8-7-6-5-4-3-2-1 of<br />
sit-ups<br />
100 meter sprint between each set<br />
<br />
21-15-9<br />
Air Squats<br />
Pushups<br />
<br />
Spend a total of 5 minutes in a handstand<br />
<br />
For Time: Run 1 mile<br />
<br />
6 Rounds For Time:<br />
10 Pushups<br />
10 Air Squats<br />
10 Sit Ups<br />
<br />
5 Rounds For Time:<br />
3 Tuck Jumps<br />
3 Squats<br />
3 Broad Jumps<br />
<br />
8 Rounds For Time:<br />
Handstand 30 seconds<br />
10 Squats<br />
<br />
10 Rounds For Time:<br />
10 Pushups<br />
Run 100M<br />
<br />
For Time:<br />
Run 1 mile<br />
lunging 30 steps every minute<br />
<br />
5 Rounds for Time:<br />
Run 400m sprints<br />
<br />
10 Rounds for Time:<br />
100m sprints<br />
<br />
Run 1 mile<br />
lunging 30 steps every 1 minute.<br />
<br />
10 handstand jackknife to vertical jump<br />
10 handstand jackknife to tuck jump<br />
10 handstand jackknife to straddle jump<br />
<br />
5 Rounds For Time:<br />
Handstand 30 seconds<br />
20 Air Squats<br />
<br />
4 Rounds for Time:<br />
25 Jumping Squats<br />
<br />
For Time:<br />
250 Air Squats<br />
<br />
4 Rounds For Time:<br />
10 Tuck Jumps<br />
10 Pushups<br />
10 Situps<br />
<br />
For Time:<br />
100 Burpees<br />
<br />
10 Rounds For Time:<br />
10 Pushups<br />
10 Squats<br />
10 Tuck Jumps<br />
<br />
5 Rounds For Time:<br />
Handstand 1 minute<br />
Hold bottom of the squat 1 minute<br />
<br />
10 Rounds For Time:<br />
Sprint 100m<br />
Walk 100m<br />
<br />
For Time:<br />
100 Pushups<br />
<br />
For Time: 10-9-8-7-6-5-4-3-2-1<br />
Burpees<br />
Situps<br />
<br />
3 Rounds:<br />
50 Situps<br />
Run 400m<br />
<br />
"L" sit off the floor.<br />
10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead<br />
<br />
10 Rounds For Time:<br />
10 Walking Lunges<br />
10 Pushups<br />
<br />
10 Rounds For Time:<br />
10 Burpees<br />
Run 100m<br />
<br />
4 Rounds For Time:<br />
Run 400m<br />
50 Air Squats<br />
<br />
10 Rounds For Time:<br />
10 Pushups<br />
10 Squats<br />
<br />
Tabata Squats:<br />
20 seconds on 10 seconds rest<br />
8 rounds.<br />
<br />
For Time:<br />
Run 800m<br />
100 Air Squats<br />
Run 800m<br />
<br />
4 Rounds For Time:<br />
Run 400 meters<br />
50 air squats<br />
<br />
10 Rounds:<br />
Handstand 30 seconds<br />
Squat hold 30 seconds<br />
<br />
5 Rounds For Time:<br />
Ten vertical jumps ( jump as high as you can, land and do it again)<br />
10 push-ups<br />
<br />
7 Rounds For Time:<br />
7 Air Squats<br />
7 Burpees<br />
<br />
5 Rounds For Time:<br />
50 Air Squats<br />
Rest the amount of time it took to complete the 50<br />
<br />
For Time: Run 1 mile -- do 10 Pushups every minute<br />
<br />
8 Rounds For Time:<br />
Run 100m<br />
30 Air Squats<br />
<br />
10 Rounds For Time:<br />
10 Situps<br />
10 Burpees<br />
<br />
For Time:<br />
250 Jumping Jacks<br />
250 lunges<br />
<br />
For Time:<br />
100 Jumping Jacks<br />
75 Air Squats<br />
50 Pushups<br />
25 Burpees<br />
<br />
5 Rounds For Time:<br />
Run 1 minute<br />
Squat 1 minute<br />
<br />
3 Rounds For Time:<br />
10 Air Squats<br />
10 Pushups<br />
10 Situps<br />
<br />
For Time:<br />
50 Air Squats<br />
Rest for 2 minutes between rounds.<br />
<br />
3 Rounds For Time:<br />
20 Jumping Jacks<br />
20 Burpees<br />
20 Air Squats<br />
<br />
10 Rounds For Time<br />
Run 100m<br />
20 Air Squats<br />
<br />
For Time:<br />
100 Push-ups<br />
100 Sit-ups<br />
100 Squats<br />
<br />
10 Rounds For Time:<br />
10 push-ups<br />
10 sit-ups<br />
10 squats<br />
<br />
3 Rounds For Time:<br />
30 Push-ups<br />
40 Sit-ups<br />
50 Squats<br />
<br />
30 Reps:<br />
Handstand to Jack-Knife to vertical jump<br />
<br />
AMRAP in 20 minutes:<br />
5 Pushups<br />
10 Situps<br />
15 Squats<br />
<br />
For Time:<br />
21-15-9<br />
Walking Lunges (each leg)<br />
Handstand Push-ups<br />
<br />
3 Rounds for Time:<br />
Run 400m<br />
50 Squats<br />
25 Pushups<br />
<br />
For Time:<br />
Run 1000m<br />
100 Air Squats<br />
50 Pushups<br />
<br />
Squats for time (pick a number between 100-500)<br />
<br />
10-9-8-7-6-5-4-3-2-1 for Time:<br />
Burpees<br />
Pushups<br />
Situps<br />
<br />
AMRAP in 20 minutes:<br />
5 Handstand push-ups<br />
10 Pistols<br />
<br />
“Annie”<br />
50-40-30-20-10 For Time:<br />
Double-Unders<br />
Sit-ups<br />
<br />
For Time: Run 1 mile with 100 air squats at midpoint<br />
<br />
50-40-30-20-10 For Time:<br />
Single Unders<br />
Pushups<br />
<br />
5 Rounds For Time:<br />
Burpee to the push up position, do 10 push ups, Burpee out.<br />
<br />
For Time:<br />
Burpees (50-150 - pick a number and go for it!)<br />
<br />
For Time:<br />
Run 800m<br />
50 Squats<br />
50 Situps<br />
<br />
For Time:<br />
Run 1 mile<br />
100 Push-ups<br />
200 Squats<br />
Run 1 mile<br />
<br />
For Time:<br />
21-15-9<br />
Handstand Push-ups<br />
Chair Dips<br />
Push-Ups<br />
<br />
For Time:<br />
21 Pushups<br />
42 Squats<br />
15 Pushups<br />
30 Squats<br />
9 Pushups<br />
18 Squats<br />
<br />
For Time:<br />
400m Walking Lunges<br />
<br />
For Time:<br />
Run 1 mile<br />
50 Squats<br />
<br />
10 Rounds:<br />
Plebs plank<br />
bottom of squat<br />
hollow rock hold<br />
:30 seconds each<br />
<br />
10 Rounds:<br />
5 push ups with a 30 second plebs plank<br />
(a hold at the top of the push up, arms extended and body tight)<br />
After the 10 rounds<br />
3x 100m dash @ 80%.<br />
<br />
Handstand practice:<br />
25 tries at free handstands<br />
then a 1 mile run at 80%<br />
<br />
25 Reps: Handstand 10 seconds jack-knife to vertical jump.<br />
<br />
For Time:<br />
Run 400 meters<br />
50 Squats<br />
Run 400 meters<br />
50 Push-ups<br />
Run 400 meters<br />
50 Sit-ups<br />
Run 400 meters<br />
<br />
For Time:<br />
80-60-40-20<br />
Air Squats<br />
40-30-20-10<br />
Sit-ups<br />
20-15-10-5<br />
Handstand Pushups<br />
<br />
Run 1 mile and do 10 push-ups every 1 minute<br />
<br />
For Time:<br />
50 Walking Lunges<br />
800m run<br />
50 Walking Lunges<br />
<br />
For Time:<br />
30 Handstand Pushups<br />
40 Jump squats<br />
50 Sit-ups<br />
60 Squats<br />
70 Double unders<br />
<br />
AMRAP in 20 minutes:<br />
10 Bench dips<br />
10 Box jumps<br />
10 Walking Lunges<br />
<br />
For Time:<br />
60 Pushups<br />
Run 400m<br />
40 Pushups<br />
Run 800m<br />
20 Pushups<br />
Run 1 mile<br />
<br />
5 Rounds For Time:<br />
100 Single Unders<br />
50 Squats<br />
<br />
For Time:<br />
150 Double Unders or Tuck Jumps<br />
<br />
“Nicole”<br />
AMRAP in 20 minutes of:<br />
Run 400<br />
Max rep pull ups<br />
<br />
For Time:<br />
100 Air Squats<br />
75 Situps<br />
50 Box Jumps<br />
25 KTE’s<br />
Run 400m<br />
<br />
“Michael”<br />
3 rounds for time of:<br />
Run 800m<br />
50 Back Extensions<br />
50 Situps<br />
<br />
For Time:<br />
2 Minutes Double Unders<br />
2 Minutes Situps<br />
Rest 1 min<br />
90 sec Double Unders<br />
90 sec Situps<br />
Rest 1 min<br />
60 sec Double Unders<br />
60 sec Sit-ups<br />
<br />
5 Rounds:<br />
Run 1 minute<br />
squat 1 minute<br />
<br />
5 Rounds For Time:<br />
10 push-ups<br />
10 hollow rocks<br />
run 200 meters<br />
<br />
3 Rounds for Time:<br />
10 air squats<br />
10 push ups<br />
10 sit ups<br />
<br />
10 Rounds:<br />
Sprint 50 meters<br />
10 push ups<br />
<br />
3x 20 tuck jumps<br />
3x 30 second handstands.<br />
<br />
Handstand 5x 30 seconds<br />
Run: 2x 800 meters for time<br />
Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.<br />
<br />
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. This is 1 round. Rest. Do 3 more rounds.<br />
<br />
Test yourself on a max set of push ups<br />
<br />
For Form, 3 Rounds:<br />
5 handstand to jacknife to high jump<br />
5 handstand to jacknife to tuck jump<br />
5 handstand to jacknife to split jump<br />
<br />
5 Rounds for Time:<br />
Run up Hill<br />
5 push ups<br />
Run down Hill<br />
5 push ups<br />
<br />
4 Rounds for Time:<br />
20 pull ups<br />
20 push ups<br />
<br />
For Time:<br />
10-9-8-7-6-5-4-3-2-1<br />
push up<br />
jumping squat<br />
<br />
Do Tabata Squats with eyes closed<br />
Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)<br />
<br />
Burpee/ Sit ups Ladder:<br />
Do 10 burpees ....Go to opposite side of room......do 2 Sit ups. Return to original side do 9 burpees......Go to opposite side of room......do 4 Sit ups. Decrease Burpees by 1 and increase Sit Ups by 2. Work your way down to one Burpee and up to 20 Sit up<br />
<br />
AMRAP 10 min:<br />
3 Burpees<br />
6 supermans<br />
9 Sit-ups<br />
<br />
100 Unbroken double unders<br />
<br />
5 Rounds For Time:<br />
20 sec of mountain climbers<br />
20 sec of squats<br />
20 sec of rest<br />
<br />
For Reps:<br />
2 minute max push ups<br />
1 minute break<br />
2 minutes max sit ups<br />
1 minute break<br />
2 minute max squats<br />
<br />
Run 5 minutes turn around and go back in less than 5 minutes (a negative split)<br />
<br />
<br />
<div>
<br /></div>
</div>
Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-28303853197596704102015-03-04T17:52:00.005-08:002015-03-04T17:52:49.737-08:00Cardio<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); background-color: rgba(255, 255, 255, 0); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Here's what you need to know...</span><br />
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">
<ul class="ntk" style="border: 0px; list-style-position: inside; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;">A little intelligently-planned cardio or metcon is good. How most people go about doing it isn't.</span></li>
<li style="border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The elliptical machine is too easy. However, it's great for mental zombies who enjoy pretending to exercise.</span></li>
<li style="border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;">"Slogging" – slow jogging – is one of the most popular forms of exercise in America. And America is fat and injured. Coincidence?</span></li>
<li style="border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The stair mill is actually a pretty good machine. Problem is, people crank it up too high, hang on to the rails, and wreck their posture.</span></li>
<li style="border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 1.4em 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Biking is fine, but modern spin classes have devolved into spine crunching, shoulder-pinching train wrecks.</span></li>
</ul>
<div style="border: 0px; height: 1px; margin: 2em 0px 3em; outline: 0px; padding: 0px; vertical-align: baseline; width: 620px;">
</div>
<h2 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); font-size: 17px;">The Bad Boys of Cardio</span></h2>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">When programmed intelligently, certain forms of cardio can fit into any type of performance or aesthetics-based workout program. Problem is, four of the most popular choices, well, <i style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">suck</i>.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">As a doctor of physical therapy, rehab specialist, and soft tissue therapist, I see what these types of cardio can do to the body. And it's not good. What's more, some of these activities are wastes of time if your goal is to lose fat and keep it off.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Here are the top four dumbest forms of cardio along with a few smarter, more effective alternatives.</span></div>
<h2 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); font-size: 17px;">Fourth Dumbest: The Elliptical</span></h2>
<img src="cid:B4D43A45-0752-42CC-BCA3-5C13E0F28DD3@mobilenotes.apple.com" /></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0);"><br /></span><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Since its inception in the mid 90s, the elliptical has become one of the most popular cardio machines known to man.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Today, you'd be hard pressed to walk into any type of training facility without seeing at least a handful of these self-proclaimed revolutionary machines. A better description for them? Time-wasting plastic prisons.</span></div>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Primary Problem: It's Monotonous and Unchallenging</span></h4>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Finally, workout addicts from all walks of life, from cardio queens to beach bros, could justify their three-hour workouts consisting of monotonous, mind-numbing exercise because a few university studies concluded the elliptical to be "more joint friendly" than its vilified counterpart, the treadmill.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Like many novelties, we as a fitness society are capable of transforming a once noble idea of reducing joint stress into pathological insanity. In today's dysfunctional fitness culture, the idea of hopping on the elliptical a few hours a week while catching up on reality TV has become the single-minded symbol of what fitness actually is.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Why do people continue to flock to the elliptical at alarming rates? The answer is simple: The elliptical is inherently easy and unchallenging, both physically and mentally, for the person who's content to only pretend to exercise.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">When used as a singular method of fitness, the elliptical provides self-justification for people who are not mentally or emotionally capable of training with passion, purpose, or focus.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Hitting autopilot and hanging on for the ride does not deliver life-changing health and fitness results. It's just not that simple.</span></div>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">The Alternative: Total Body HIIT 1-2 Times Per Week</span></h4>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Total Body HIIT Circuit<br />(no rest between exercises):</span></h4>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">1. Bodyweight Squat x 10<br />2. Strict Push-Up x 10<br />3. Alternating Reverse Lunge x 8 per leg<br />4. Medium Grip Pull-Up x 6<br />5. Single Leg Romanian Deadlift x 12 per leg<br />6. RKC Plank, 15 seconds</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Repeat 3-4 times through, 45 seconds between circuits.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Rage against the machine and retake your fitness! By diversifying your training routine, you'll not only be able to break through your fat loss plateau, but become more functional in the process.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">And if you're worried about separation anxiety or missing primetime Bravo programming, remember, the elliptical isn't going anywhere for at least another two decades. Fitness fads, no matter how damaging, are hard to kill.</span></div>
<h2 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); font-size: 17px;">Third Dumbest: The Slow Jog (Slog)</span></h2>
<img src="cid:CC41D708-C96D-4E8F-9042-BF681453188C@mobilenotes.apple.com" /><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Unless you're scuffing your Sketchers on the streets of Boston like Meb Keflezighi in late April, you are not, and will never be, considered a runner.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">If your goal is quickly eliciting knee pain while adding to your soft and jiggling midsection, there are more amusing and entertaining activities other than slogging down the streets of your neighborhood.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Save yourself and your family the public humiliation. If you insist on slogging, do so in the confines of your own home. That ugly gait needs to remain private!</span></div>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Primary Problem: Orthopedic Injury</span></h4>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Due to its highly simplified nature, running has been the world's most popular form of exercise. Today, more than a billion people worldwide use running as their primary form of fitness. That many people can't be wrong... right?</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Based on evidence, it's clear that true runners are largely born to run. Those that aren't naturally blessed with perfect foot structure, stride control, and rhythmical movement capacity are behind the eight ball before they take their first true steps. We need to focus on more attainable, long-term solutions on how to remain healthy and fit.</span></div>
<a href="http://www.t-nation.com/training/jogging-delusion" style="margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><h3 style="background-color: rgba(255, 255, 255, 0); border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="color: rgba(0, 0, 0, 0.7019607843137254);">Related: The Jogging Delusion</span></h3>
</a><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">The popularized idea of the "moderately slow jog" for health and body composition benefits defeats the purpose of training from both sides of equation. This is one of the biggest misconceptions in all of fitness.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Based on the foundational energy systems of your body (aerobic and anaerobic) and how and when these systems kick in to keep your butt plodding down the street, the moderate intensity (based on heart rate) of slow running actually yields a very small benefit compared to the time you're putting in.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">This may be hard to accept for some lifelong running bandwagoners, but it's the truth.</span></div>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">The Alternative: Energy System Training</span></h4>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Treadmill Incline Sprints</span></h4>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Speed: 7.5-10.0 mph<br />Incline: 3.0-8.0 degrees<br />Sprint Time: 15-25 seconds<br />Rest: 30-45 seconds<br />Sets: 5-8</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Tip: Sprint in front of a mirror. It will clean up your pitiful gait pretty damn quick!</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Your training plan should largely reflect your goals. If your primary goal is fat loss, stick to either end of the heart-rate spectrum. Extremely low intensity exercise and metabolically challenging intensities provide the best bang for your buck.</span></div>
<a href="http://www.t-nation.com/training/regular-cardio-will-make-you-fat" style="margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><h3 style="background-color: rgba(255, 255, 255, 0); border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="color: rgba(0, 0, 0, 0.7019607843137254);">Related: Regular Cardio Will Make You Fat</span></h3>
</a><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">And if you insist on continuing to tally the miles, mix in a little speed work – intervals and sprints – to increase your work capacity. Quit killing yourself for subpar results.</span></div>
<h2 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); font-size: 17px;">Second Dumbest: The Slumped Stair Climber</span></h2>
<img src="cid:ED8DA3E7-AA70-424F-944C-3020E3045054@mobilenotes.apple.com" /><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">The origin and treatment of lower back pain continues to be one of the most deeply rooted mysteries in medicine and orthopedics. The numbers of reported cases are climbing. Sadly, one normally effective form of exercise – stair climbing – may be contributing to this among the gym-going population.</span></div>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Primary Problems: Holding On and Slumping</span></h4>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">The stair climber has been turned into the primary form of exercise for too many people wasting $10 a month on a gym membership. True, the stair climber is responsible for carving out some of the tightest asses in fitness. That's not the problem. I think we all enjoy the benefits of step training.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Once again, the problem can be attributed to those who put their egos above their physical capabilities. Ramping up the speed of the stair mill doesn't enhance your workout. It limits your ability to maintain some semblance of not looking like an idiot.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">With the speed cranked up, it amazes me the types of compensation patterns people will fall into, all in an attempt to keep those little Nike's pumping. This list includes, but isn't limited to:</span></div>
<ul style="border: 0px; list-style-position: inside; outline: 0px; padding: 0px 0px 0px 1em; text-indent: -1em; vertical-align: baseline;">
<li style="border: 0px; margin: 0px; outline: 0px; padding: 0px; text-indent: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The traditional slouch</span></li>
<li style="border: 0px; margin: 0px; outline: 0px; padding: 0px; text-indent: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The arm contortionist</span></li>
<li style="border: 0px; margin: 0px; outline: 0px; padding: 0px; text-indent: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The upper-body hour long iso-hold</span></li>
<li style="border: 0px; margin: 0px; outline: 0px; padding: 0px; text-indent: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The side and back step</span></li>
</ul>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">The Alternative: Incline, Hand-Free Walking</span></h4>
<h4 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Treadmill Incline Walk</span></h4>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Speed: 2.5-3.5 mph<br />Incline: 5.0-10.0 degrees<br />Time: 25-45 minutes</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Monitor your heart rate every 5 minutes to ensure it stays where you want it – low and steady. Adapt incline and speed accordingly.</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">This fix is simple, so quit complicating things. Not everyone has the endurance or testicular fortitude to refrain from unloading the stair climber by hanging on to it for dear life. If you fall into this category, switch over to the treadmill for incline walks. This isn't an excuse to hang on either, so hands off the rails!</span></div>
<div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">If you can keep your hands off the stair climber for the full duration of your workout, fine, carry on and reap the benefits of building that backside.</span></div>
<h2 style="border: 0px; font-weight: normal; margin: 1.5em 0px 0.25em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); font-size: 17px;">Dumbest: Spinning</span></h2>
<img src="cid:34FBA09C-3D3C-4A54-8230-99E855A21999@mobilenotes.apple.com" /><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">Ah, spin class, where posture goes to die a slow, painful death! We've turned this once respectable and effective form of exercise into a spine crunching, shoulder-pinching train wreck all in the name of sweat and skull-shaking techno.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Primary Problem: Stupidity</span></h4>
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<span style="background-color: rgba(255, 255, 255, 0);">Cycling itself can decrease hip and knee joint stresses, along with being a decent way to pack some muscle on to the ol' thighs. However, spin class is the nasty stepbrother of the traditional bike program, intensifying stupidity to new heights in the form of painful, ass-crack-of-the-morning classes.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Spin class should only include what the name advertises, pedaling tirelessly until either the class is over or the sound system blows a speaker. Veterans of the dark room look forward to both ass-saving options.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">However, at the same time that spin classes were already in full, painful swing, the faddists began to hype high-intensity intervals. Unfortunately, some "pioneer" decided to mesh the two and create arguably the most damaging cardiovascular training method of all time.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">The idiocy started the instant atrocious "strengthening" movements were mindlessly added to an already insane class full of out-of-the-seat joint crushing sprints. Biceps curls times a thousand with the pink five-pounders, while pumping your cankles at a fiercely ineffective rate, doesn't produce results – it produces tendonitis.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">But this isn't even the worst. I've personally witnessed a class of 75 cyclists, all wearing their $200-plus clip-in bike shoes, being forced to complete sets of 30 burpees between bike sprints while being verbally abused by a metabolically challenged instructor on a microphone. <i style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">That</i> was the worst.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">The Alternative: Intelligently Programmed Bike Sprints</span></h4>
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<span style="background-color: rgba(255, 255, 255, 0);">Airdyne Bike Sprints</span><div style="border: 0px; margin-bottom: 1.4em; margin-top: 1.4em; outline: 0px; padding: 0px; vertical-align: baseline;">
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<span style="background-color: rgba(255, 255, 255, 0);">Resistance: Maximal<br />Sprint Time: 15-30 seconds<br />Rest: 30-45 seconds<br />Sets: 5-8</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Keep the trashcan handy. You may need it if you're pushing your intensity to the limits.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">If your goals are hypertrophy based, bike sprints cause a heavy metabolic stress to the quads and glutes that's necessary for anabolic growth.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Is your program more focused on conditioning? Good for you. Longer duration sprints, while decreasing rest periods, can skyrocket your heart rate and increase the rate of vascularization that will enhance endurance performance. You can't go wrong with bike sprints. They simply work. Enough said.</span></div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-79093365984938912392015-03-04T17:49:00.003-08:002015-03-04T17:49:51.785-08:00Pull-up Program<span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Pull-Up Program</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">QUESTION: Why can't I do pull-ups? Why don't I have my pull-ups yet? When will I get my pull-ups? Why do I need to learn pull-ups? How do I get a Pull-Up?</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">ANSWER: Why CrossFitters don't have pull-ups: </span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 1.) lack of upper body strength (Lats, biceps, traps, forearms) </span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 2.) excessive body weight </span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 3.) not enough time in schedule to practice skills</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 4.) insufficient coaching (not enough one on one time)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5.) inadequate scales that don't work towards a common goal. </span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 6.) lack of motivation (LAZY- "Don't be that guy!")</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 7.) Skipping WODs when Pull-Up work is required</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">SOLUTION: If you want your CrossFit experience to be a success, you have to WANT to get better, not act like it. Just like anything else, a realistic timeline, and list of priority goals MUST be established toward learning this movement.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- The goal of this program is to SET A SCHEDULE (Test/Re-Test- Target Date for PU) for learning the pull-up and all accessory skills that aid in the movement.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- The bulk of this program is to be done post workout once the athlete has recovered.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- "Homework" is described as your extra skill work, after workout of the day (before test day)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Homework can be pushed back a day if pull-ups are in the workout of the day, or if athlete is under recovered.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Homework will consist of 3x week (day one=pulling, day two=lat activation, day three=kipping)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- EMOM Style is most encouraged, although the homework may be done independently w/o clock.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Extra Credit: YouTube videos are STRONGLY encouraged to watch others learn and teach the pull-up and all styles of Kipping. If applicable, watch 1-2 videos a week, and try the progressions out at the gym in place of prescribed homework, if you so chose to.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Week #1</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day 1: (pulling)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">*Ensure athlete is familiar with:</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Ring Row</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Ring Row (w/ feet elevated)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Partner Assisted Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Banded Pull-ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 10 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 3-5 Banded Pull-Ups (annotate band color/#)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5-7 Ring Rows (measure feet distance in relation to rings/height of plates/boxes)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day 2: (Lat Activation)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">*Ensure athlete is familiar with:</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Dead Hang Lat Activates (on pull-up bar)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Bent Over Rows (DB and BB) (Pronated/Supinated Grip)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Seated Banded Lat Pull-Downs</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- T-Bar Rows</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 10 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :20 Lat Activation on Pull-Up Bar (minimum of 2-3 second hold)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 10-12 Banded Lat Pull-Downs</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day 3: (Kipping)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">*Ensure athlete has a good set of grips, and is familiar with the following:</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Traditional Kipping</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Grip for Pull-Ups (width/dead-mans grip/thumb around/grips/gloves)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Correct use of chalk (when/why/how much)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 10 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :20 Traditional Kipping</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 3-5 Partner Assisted Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Week #2</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day One: (Pulling)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 10 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5-7 Prone BB Rows (laying on bench elevated w/ plates)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 7-9 Jumping Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Two: (Lat Activation)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 10 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :20 Lat Activation on Pull-Up Bar (minimum 2-3 second hold)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 10 BB Curls (empty bb)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Three (Kipping)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :20 Traditional Kipping</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5-7 T-Bar Rows</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Week #3</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day One: (Pulling)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 12 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5-7 Banded Pull-Ups (trying a lighter band if applicable)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 7-9 Ring Rows (+elevation if applicable)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Two: (Lat Activation)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 12 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :25 Lat Activation on Pull-Up Bar (minimum 2-3 second hold)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 12-15 Banded Lat Pull-Downs (Thicker band from week one if applicable)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Three (Kipping)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 12 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :25 Traditional Kipping</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5-7 Partner Assisted Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Week #4</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day One: (Pulling)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 14 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 8-10 Bent Over BB Rows</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 6-8 Partner Assisted Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Two: (Lat Activation)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 30 Lat Activation on Pull-Up Bar (minimum 2-3 second hold)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 14 DB Hammer Curls (7 per arm)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Three: (Kipping)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :30 Traditional Kipping</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 8-10 Banded Lat Pull-Downs</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Week #5</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day One: (Pulling)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 14 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 8-10 Banded Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 5-7 DB Bent Over Rows (5-7 per arm)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Two: (Lat Activation)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 14 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :30 Lat Activation on Pull-Up Bar</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- : 15 Prone Row (2.5# plates in each hand, laying on the ground)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Day Three: (Kipping)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">EMOM for 14 Minutes: (alt.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- :30 Traditional Kipping</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- 10-12 Jumping Pull-Ups</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Summary:</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- At this point in the program, the athlete should have a good idea of what scales work best for them.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- The program can continue if athlete needs more time to meet his/her goal. (5 weeks worth of work doesn't guarantee you a pull-up. It is merely a model to gauge success/weakness.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Skill work at this template can be altered accordingly based on how the athlete reacts.(Ex. If you don't get much of out swinging on the pull-up bar, STOP-get a COACH to observe you, reassess what you're trying to accomplish, try a different scale.)</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Approach any and all skill work with a fresh mind and attitude. Not many people get better when they're upset and frustrated. </span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- REMEMBER: Pull-Ups can be tested/re-tested whenever the athlete feels ready.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">- Take this program one day at a time. The longest race begins with the first step.</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;">Coach James, CF-L1, USAW-L1</span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span>Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0tag:blogger.com,1999:blog-2195021875032696596.post-59649480119352928752015-03-04T17:24:00.003-08:002015-03-04T17:24:49.093-08:00Athlete or Exerciser <div style="-webkit-text-size-adjust: auto; color: #333333; font-family: 'helvetica neue', Helvetica, Verdana, Arial, sans-serif; font-size: 17px; line-height: 21px;">
Before you even say it, no, the title isn’t a jab at CrossFitters. This has nothing to do with what sport or activity you choose to pursue, only how you pursue it. It could be CrossFit, Olympic weightlifting or golf.</div>
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With the proliferation of information and exposure to different training methodologies on the internet that we’ve seen in the last couple years in particular, the lines between athletes and exercisers is often blurred or forgotten (or not even understood to exist).</div>
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So what makes you an athlete, and what makes you an exerciser? If you compete, you must be an athlete, right? But what if you train twice weekly and do a local weightlifting meet or a CrossFit competition in your gym twice a year? I don’t think competing is the defining characteristic of an athlete, although I do think it’s an important element. What matters is how you manage training within life and your mindset and intentions.</div>
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Why does it matter which you are? Because even if both athletes and exercisers do many of the same things, HOW they do them is often different, and without knowing which you are, you may be going about your business in a way that’s not ideal. Keep in mind as you read that these labels are not value judgments—exercisers aren’t bad people or inferior to athletes, they simply have different priorities and goals. The point of the article is to help you determine how to do what you’re doing in the best possible way.</div>
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<b>Schedule</b></div>
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An athlete builds the rest of his or her life around training and competition; an exerciser fits training in around the rest of his or her life. Obviously there is a gradient here, not just polar opposites. Weightlifting is a good example of this—except the handful at the Olympic training center, weightlifters have to worry about jobs and find ways to balance them with their training, but work is secondary to training and competition for the athlete rather than primary as it is for the exerciser. But if you believe yourself to be an athlete (or want to be), training, recovery and competition need to be your first priorities, not considerations you make after everything else in your life is already settled.</div>
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<b>Purpose & Goals</b></div>
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An athlete’s purpose and goals are entirely performance-oriented. Their training is geared toward reaching certain performance goals such as weights, times or scores. There isn’t direct work for appearance or health; this doesn’t mean athletes don’t value these things, but it does mean they’re incidental to the real purpose of training. Exercisers may have performance goals, but there is more of a concern for health, fitness and likely appearance. There’s nothing wrong with this, of course—who thinks being healthy is a stupid goal?—but the mindset is totally different. This will also factor in to other elements, such as expectations for pain and injury and the way those things are managed (see below). Determine what your priorities are—are you willing to set everything else aside in order to achieve a performance goal, or is something like long term health or your appearance important enough to you that you need to modify the performance-oriented parts of your training to accommodate these other goals?</div>
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<b>Progress & Ability</b></div>
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An exerciser shouldn’t expect to make progress at the same rate as an athlete, and should expect his or her ultimate ability to never reach the same level as his or her athlete counterpart. This is really just the product of the time and effort differential. An athlete training 20 or more hours/week whose lifestyle is conducive to that training and the recovery there from will be able to accomplish more than the exerciser who squeezes an hour or so of training in a few days each week when work, family and vacation schedules happen to allow. Some of you exercisers may actually have more potential than some of you athletes, but you won’t reach it if it isn’t a priority for you and you don’t do what’s needed to.</div>
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<b>Pain, Injuries & Treatment</b></div>
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Anyone who does anything physical at some point will experience pain and at least minor injuries. Generally athletes will experience pain and injury more frequently and of a greater degree, but serious injury among exercisers seems to be more common these days.</div>
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Personally, I believe exercisers should expect to stay healthier than athletes, although among a seemingly growing population in the CrossFit community, this mindset is changing—that is, non-competitive individuals who train only for recreation, fun and/or health/fitness are accepting serious and regular injury as part of their training more and more. I don’t think this represents the majority by any means, but it’s definitely more than it was a few years ago.</div>
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Athletes are willing to risk injury and cope with pain more in order to reach their performance goals, and this is much more reasonable and rational than an exerciser doing the same. If your goals are to be healthy, fit and reasonably physically attractive, slings, surgeries and limps don’t make a lot of sense. If you’re an athlete, you want to avoid these things also, but not because they’re unhealthy, because they slow you down from reaching your performance goals. And when injuries do occur, athletes will manage them differently than exercisers.</div>
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For an exerciser, managing an injury is about truly healing and preventing any further damage—it’s a long-term perspective that includes considerations like whether or not they’ll be able to chase their grandkids around or get on and off the toilet without assistance. For an athlete, managing an injury is more about getting back to training as quickly as possible with as little loss of progress as possible—the perspective is more immediate, with considerations focused more on competition performances and the training leading up to them than how their knees might feel in twenty years if they continue to push this hard.</div>
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Things like ice and drugs come into play here. In my opinion, the exerciser should make it a goal to use anti-inflammatories as little as possible. First, as I mentioned earlier, it doesn’t make sense to be driving so hard that you find yourself in need of them on any regular basis. Second, if health is a primary concern, don’t subject your body to the effects of drugs. If something is hurting, take care of the source of the problem, heal it up and don’t repeat it. You have the option to do this in the most thorough way and not have to be in a big rush.</div>
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Athletes, on the other hand, often will have to manage pain and injuries in ways that are not the healthiest but can get them back to training faster or keep them training through a problem well enough to get them through an upcoming competition. In these cases, the healing part is deferred in a sense, and coping is the goal. This is where anti-inflammatories in often large doses and icing for inflammation and pain reduction for the purpose of continued training make sense—you do what you need to do to get through the injury temporarily, and then take care of it the right way when your competition and training schedule allows it.</div>
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<b>Where Do You Fall on the Spectrum?</b></div>
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Figure out where you fall on the spectrum of athlete to exerciser. Clearly understand your purpose and your priorities. Once you do, you’ll be able to make smart choices and train, recover and think in the way that best supports your goals.<br />
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-respectfully borrowed from Catalyst Athletics.</div>
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Hitempathleticshttp://www.blogger.com/profile/11434626500668912711noreply@blogger.com0