Bret Contreras is definitely a popular figure these days in the strength and conditioning world and for good reason. He runs a great blog and puts out a monthly research review with Chris Beardsley that I highly recommend if you want to stay on top of research relevant to the strength and conditioning field. Needless … Read more
Sunday, July 21, 2013 Foam Rolling and Dynamic Warmup 1) Sumo DL 135 lb x3, 160 lb x1x2, 185 lb x1x2 2) Competition Bench Press 45 lb x8, 65 lb x3, 80 lb x1x2, 90 lb x1 3) DB Incline Bench 2×8 4) Tall Kneeling Lat Pull Downs 2×10 5) Inclined Treadmill Walking x20 min … Read more
Tuesday, July 9, 2013 Foam Rolling and Dynamic Warmup 1) Sumo DL work up to a heavy single – 185 lb, 205 lb, 225 lb, 245 lb, 225 lb 245 lb is a PR for me! I was super pumped. You can see in the video how I set the bar down all tough acting … Read more
Sunday, June 30, 2013 Foam Rolling and Dynamic Warmup 1) Back Squats 3×1 – 155 lb (belt), 175 lb (belt and knee wraps), 190 lb (belt and knee wraps) OMG! This was the first time putting the ol’ knee wraps on since the meet in December, and I had forgotten just how awful they feel! … Read more
I have talked on my blog numerous times about the importance of keeping a neutral spine, especially during heavy lifting. Not only is a neutral spine position more likely to keep you injury free, but it will also help you produce a more efficient and stable movement pattern. So today I want to give you … Read more
I got back home from spending a few days in Florida with some extended family late yesterday afternoon. I had an absolutely fantastic time celebrating the 95th birthday of my late Mamaw’s identical twin sisters. Aunt Addy and Aunt Jessie are two amazing little ladies! At dinner one night, one of my cousin’s asked the … Read more
It was 2009, one year after my second unsuccessful knee surgery, and I finally felt good about my knee function. I had spent many years obsessing over my knee pain. It was preventing me from being active and doing the things I loved – tennis, snowboarding, even running at the time (I know, I was … Read more
Sunday, May 26, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 5/3/1 – 170 lb, 190 lb, 210 lb, 220 lb 3) Paused SSB Back Squats 2×5 – 105 lb, 115 lb 4a) GHR 3×10 4b) 1/2 Kneeling KB Chops 2×12 5a) SL RDL/Rufus DL 2×8 5b) Rolling Triceps … Read more
One of my goals as a coach is to help my clients feel better through efficient and proper movement. I am big on making sure my clients utilize good technique and helping them build body awareness that will carry over into their daily lives. Teaching people to use efficient movement patterns will also make them … Read more
Sunday, May 19, 2013 Dynamic Warmup Airdyne Sprints Turkish Getups Cooldown and Breathing Monday, May 20, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 3×3, 2×1 – 170 lb, 185 lb, 200 lb, 210 x2 Still working on keeping my chin tucked, or as my good buddy, Billy Milus, … Read more
I recently included Nia Shanks in my “5 Female Bloggers You Should Be Following” and for good reason. I believe she has a great philosophy when it comes to fitness, nutrition, and lifestyle. Nia encourages people to focus on performance goals rather than aesthetic goals – lifting more weight, running faster, or jumping higher rather … Read more
Sunday, May 12, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 3×5, 2×1 – 155 lb, 170 lb x2, 185 lb, 200 lb 3) Paused SSB Back Squats 3×5 – 95 lb, 100 lb, 105 lb 4a) GHR 3×10 Held onto a 5 lb plate on my last set. … Read more
This week starts my new program! It will look very similar to my last one. Zach Moore says since I am getting more into the competition training, I need to keep hammering the primary lifts and work the accessory lifts that will give me the most bang for my buck. He says he will change … Read more
Since my audience is largely women, I often scour other women’s blogs to get ideas on topics and read about what women are interested in. I have come across a lot of good blogs out there, but today I want to highlight five in particular that have a common message I believe is good for … Read more
An insanely busy work schedule this week has left me with little time to do anything else. I have been getting my training in, but I swear I have done some of it in my sleep. So, bear with me on this one. I doubt it is going to be as insightful as some of … Read more