WOW: Week of Workouts 3/27/18

WOW: Prehab and Injury Prevention

As an athlete, injuries are the ultimate enemy.  Staying healthy is what allows us to play our sport and being strong is what helps us thrive. In this week of workouts, we focus on injury prevention for three of the most prevalent and devastating injuries to all sports:  knee, shoulder, and low back. 

These workouts are great to be added into your current programs since they are just a little extra focus on the muscle groups directly affecting these main injury points. Also, for those who are more likely to hurt those areas due to injury history or sport, adding this prehab in once or twice a week can give you an edge.

Below we have divided the week up into 3 days: knee, shoulder, and low back. 

Let's start off the week with a nice, even, full body burn.

Here is week 7 of the 8-week conditioning program. If you haven't started but want to give it a go, please head on back to Week 1 to get going!

As always, please reach out if you need a form check.

WOW: Week of Workouts 3/20/18

WOW: Suspension Strap Training

Suspension straps (aka TRX - the brand) are a great way to squeeze in an excellent workout virtually anywhere. Suspension straps are great for travel or if you have a limited amount of floor space.

Below we have divided the week up into 3 days: lower body, upper body, and core. Dare I say that the core workout will be one of the hardest things you've ever done.

The videos are worth watching as we've dug up some variations for this post that we'd never seen or tried before this (the front squat is pretty awesome and great for those with lower body restrictions but who have good core strength).

Say, you'd like to do this workout but aren't ready to pay for the real deal? Then try making your own suspension trainers. Former coach Steve Reed famously made the first YouTube video that showed how to do just that. Check out this oldie but goodie of a video:

Let's start off the week with a nice, even, full body burn.

Here is week 6 of the 8-week conditioning program. If you haven't started but want to give it a go, please head on back to Week 1 to get going!

Enjoy the week and this first beautiful day of spring. If you consider an impending snow storm a good way to start spring.

WOW: Week of Workouts 3/13/18

WOW: HIIT Training

A HIIT program (aka high intensity interval training) is a punishing training method in which you will be performing exercises at maximal effort for a short period of time with a short rest period right after it.

HIIT still seems new and shiny, but has been around awhile: circuit training, anyone? This is just a variation of a circuit that falls on the side of spectrum where you enter the workout a little frightened and inevitably get "the look" after your heart rate tops out and stays close to maximum (not the same as the leisurely machine circuits popularized in the 80s and 90s).

All of the exercises should be done with a moderate to low weight to perform as many reps as possible in this short period of time. These workouts will be under 20 minutes long so they are ideal for someone who is on the run!

Let's start off the week with a nice, even, full body burn.

Onto week 5 of the 8-week conditioning program. If you haven't started but want to give it a go, please head on back to Week 1 to get going!

Another week in the books! Keep on the look out for next week's suspension strap ONLY Week of Workouts (WOW)!

WOW: Week of Workouts 3/6/18

WOW: Mobility Flows, Functional Strength, & Conditioning

Have you ever tried High Intensity Interval Training? It's extremely popular for improving strength, fitness, and leaving participants in a pool of their own sweat at the end. Scroll down as 3 days of HIIT are on tap for this week's WOW.

Got tight hips? How about t-spine mobility? Is it bad? Do you also need to activate your core and stabilize your shoulders? YES?!? Fantastic!

Choose one of these two mobility and activation series a try before your next workout (especially good before a squat session) or you can use them as a stand-alone exercise/stretch. ***I'm sorry my voice is so weirdly quiet on the voiceovers... it was early, my kids were still sleeping... apparently, this is how I speak under those conditions.

WOW: Functional Training

Admittedly, "functional" training is very buzz-wordy right now. But, when you strip away the sensationalism, you are left with a very purposeful approach to training that can vastly improve your day-to-day life. From shoveling snow to carrying groceries to moving around boxes or even an impromptu foot race with your kids or friends, functional training can get you ready for whatever life has in store.

Here is week 4 of the 8-week conditioning program. If you are interested it giving this a try, head on back to Week 1 to get started!

Enjoy and let us know if you have any questions or need a form check!

WOW: Week of Workouts 2/27/18

WOW: Meathead Edition

Just kidding, barbells do not equal bulk or somehow indicate lack of intelligence. The below week of workouts is appropriate for someone already well versed in barbell use. Have fun!

Here is week 3 of the 8-week conditioning program. If you are interested it giving this a try, head on back to Week 1 to get started!

Enjoy and let us know if you have any questions or need a form check!

WOW: Week of Workouts 2/20/18

Here's the new week of workouts. This week's strength training is focused on a Push/Pull style template. 

Push/Pull is utilized by everyone from athletes to body builders and can even be found in a rehab setting. It's popularity is due, mainly, because of how efficient it makes the training session. Another great byproduct of the pairing of exercises is an improvement in general fitness.

Using a push-pull style will allow you to perform exercises in the same set without making the muscles too fatigued.  For example, a bicep curl (pull) and a tricep extension (push) would be paired together to maximize the repetitions and muscular time under tension, without exhausting one muscle or the other.

Without further delay...

This week's conditioning is going to be done on a field or track and you will need a stopwatch and markers for each day. This week we will be adding more plyometric work in in the form of heiden and broad jumps.

This is a tough week! If you finish up and realize you're in need of some Movement Therapy, please check out SAPT coaching alum Jarrett Brumett! Jarrett will be in at SAPT this Saturday offering one-on-one sessions. Jarrett has been described as a miracle worker by many (I'm serious) and can often find mechanisms of injury or pain when all others have failed. If this describes you, please reach out to him!

Enjoy and let us know if you have any questions or need a form check!