Shoulders and Leg Day (July 7, 2014)

Workout is a descending ladder for the first three (3) pairs of exercises and a failure pair at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
Lateral Raise (10-14 RM)
Squat into Shoulder Press (8-10 RM)
Set 2
Lateral Raise (10-12 RM)
Squat into Shoulder Press (10-12 RM)
Set 3
Lateral Raise (8-10 RM)
Squat into Shoulder Press (10-14 RM)

Second Pair
Set 1
Lateral Raises (10-14 RM)
Olympic Bar Squat (8-10 RM)
Set 2
Lateral Raise (10-12 RM)
Olympic Bar Squat (10-12 RM)
Set 3
Lateral Raise (8-10 RM)
Olympic Bar Squats (10-14 RM)

Third Pair
Set 1
Front Raise (10-14 RM)
Weighted Lunge (8-10 RM)
Set 2
Front Raise (10-12 RM)
Weighted Lunge (10-12 RM)
Set 3
Front Raise (8-10 RM)
Weighted Lunge (10-14 RM)

Failure Set
Shoulder or Arnold Press (14-18 RM)
Olympic Bar Calf Raises (20-24 RM)

Arm Day - Based on the the arm workout from Spartacus War of the Damned (July 5, 2014)

Workout is a descending ladder for the first three (3) pairs of exercises and a failure pair at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
EZ Bar Curl (10-14 RM)
Tricep Overhead Extension (8-10 RM)
Set 2
EZ Bar Curl (10-12 RM)
Tricep Overhead Extension (10-12 RM)
Set 3
EZ Bar Curl (8-10 RM)
Tricep Overhead Extension (10-14 RM)

Second Pair
Set 1
Swiss Bar Bicep Curls (10-14 RM)
Tricep Kickbacks (8-10 RM)
Set 2
Swiss Bar Bicep Curls (10-12 RM)
Tricep Kickbacks (10-12 RM)
Set 3
Swiss Bar Bicep Curls (8-10 RM)
Tricep Kickbacks (10-14 RM)

Third Pair
Set 1
Alternating Hammer Curls (10-14 RM)
TRX Tricep Presses (8-10 RM)
Set 2
Alternating Hammer Curls (10-12 RM)
TRX Tricep Presses (10-12 RM)
Set 3
Alternating Hammer Curls (8-10 RM)
TRX Tricep Presses (10-14 RM)

Failure Set
Rotational Curls (14-18 RM)
Tricep Bar Overhead Press (20-24 RM)

Sage Hill Boot Camp Fitness Circuit #2 Partner Workout (July 3, 2014)

8 Stations broken into 4 group pairings.  Working with a partner.  Rotating through for time.  1 minute per station then rotate.  Rest at the end of each full circuit (2 minutes, 1 minute, 30 seconds, 30 seconds).  Repeat four (4) times through completely.  Begin with dynamic warm up/stretch and finish with a static cool down/stretch.  We will also cover the intro to PNF stretching techniques both partner and solo.

Pop Squat
- Feet together.  Jump to feet shoulder width apart and drop into squat...repeat!
- Stop when hip crease is parallel with knees
- Keep knees behind or inline with toes

Plank Walks
- Hold in a Plank Position. Either on forearms or palms.  Straight body line: shoulders, hips, knees, ankles
- Walk body down agility ladder while keeping core tight and a rigid body

Walking Lunges (possibly with Pulse)
- Step out and lunge down creating a 90 degree angle at both knees
- Make sure the steps are wide enough to accommodate the 90 degrees without you having to lean forward
- More advanced users can add a pulse where you repeat the movement without taking the next step.  Leaving the hamstrings and quads activated and increasing fatigue.

Combat Bag Bicep Curls (20lb bag)
- Shoulders back
- Tighten core
- Curl bag from pelvis to collar bone, keeping elbows in
- Press down and fully extend arms back to pelvis

Release Push Ups
- Plank position
- Lower body to ground
- Release hands from hold
- Return hands back to a comfortable position and press body back to plank position

Full Sit Up
- Laying down with legs at 90 degrees
- Sit body up until elbows pass the plane of the knees
- If this is too challenging, keep hands on thighs and curl torso up and forward until hands are resting on knees

Bench Step Up
- Stable base
- Step up and onto raised platform
- More advanced users can add weights for resistance and/or power up the trail leg (or non stepping leg) into a knee driving position at end of movement

Incline Push Up
- In a plank position against a raised platform
- Lower chest to platform
- Press back up to plank keeping the stable and rigid body line
- Do not lock out joints at end range of movement

Additional exercises covered:
Jane Fonda - knee power ups repeated with weights
Jumping Jacks - performed holding light weights
Bicycle Crunches - rotate torso to opposing leg
Core Lengths - vertical crunch
Mountain Climbers - plank position driving feet up to hands in an alternating pattern
Thrusters - similar to mountain climber but driving both legs up to hands and then out to plank

Enjoy and stay safe!

How to perform a PNF Stretch.

Below is a brief explanation, with visual, on how to perform one of the large series of PNF stretches.  Please consult a certified trainer or athletic therapist before attempting a PNF series and ensure you are properly warmed up.

PNF Stretching (Proprioceptive Neuromuscular Facilitation) or Assisted Stretching

PNF stretching

From Wikipedia, the free encyclopedia

PNF stretching, or proprioceptive neuromuscular facilitation stretching, is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation. The literature regarding PNF has made the technique the optimal stretching method when the aim is to increase range of motion, especially in short-term changes. Generally an active PNF stretch involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is followed by an isometric contraction of the target muscle. PNF can be used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance. Aside from being safe and time efficient, the dramatic gains in range of motion seen in a short period of time may also promote compliance with the exercise and rehabilitation program.

History

In the early to mid 1900s physiologist Charles Sherrington popularized a model for neuromuscular facilitation and inhibition. This subsequently led Herman Kabat, a neurophysiologist, to develop the clinical PNF stretching technique using natural movement patterns. He knew of the myotatic stretch reflex which causes a muscle to contract when lengthened too quickly, and of the inverse stretch reflex, which causes a muscle to relax when its tendon is pulled with too much force. He believed combinations of movement would be better than the traditional moving of one joint at a time. Initial PNF techniques were used to aid the rehabilitation of clients with spasticity and weakness by facilitating muscle elongation. This is theorized to be accomplished through enhanced inhibitory mechanisms affecting the spastic muscle, and improving the muscle strength through improved excitation mechanisms in the weakened muscle.
Kabat started an institute in Washington, DC and by 1951 had two offices in California as well. His assistants Margaret Knott and Dorothy Voss in California applied PNF to all types of therapeutic exercise and began presenting the techniques in workshops in 1952. During the 1960s, the physical therapy departments of several universities began offering courses in PNF and by the late 1970s PNF stretching began to be used by athletes and other healthy people for more flexibility and range of motion. Terms about muscle contraction are commonly used when discussing PNF: Eccentric Isotonic contraction is when the muscle lengthens while resisting an applied force, and isometric muscle contraction is when the muscle remains the same length while contracting.

Mechanisms

Proposed mechanisms underlying the PNF stretching response: Autogenic Inhibition and Reciprocal Inhibition have traditionally been accepted as the neurophysiological explanations for the superior ROM gains that PNF stretching achieves over static and ballistic alternatives.

Techniques

The patterns of movement associated with PNF are composed of multijoint, multiplanar, diagonal, and rotational movements of the extremities, trunk & neck. There are 2 pairs of foundational movements for the upper extremities; UE D1 flexion & extension, UE D2 flexion & extension. There are also 2 pairs of foundational movements for the lower extremities; LE D1 flexion & extension, LE D2 flexion & extension. Various PNF stretching techniques based on Kabat’s concept are: Hold Relax, Contract Relax, and Contract Relax Antagonist Contract (CRAC) etc.
Contract Relax: Passive placement of the restricted muscle into a position of stretch followed by an isometric contraction of the restricted muscle. Most isometric contractions in PNF stretching techniques should be held for a minimum of 3 seconds at a sub maximal effort (20-50% of maximal effort) to avoid muscle fatigue and injury. After the contraction period the patient is instructed to relax the restricted muscle that was just contracting and activate the opposing muscle to move the limb into a greater position of stretch. Through Golgi tendon organ, the tight muscle is relaxed, and allowed to lengthen.
Hold Relax: Very similar to the Contract Relax technique. This is utilized when the agonist is too weak to activate properly. The patient's restricted muscle is put in a position of stretch followed by an isometric contraction of the restricted muscle. After the allotted time the restricted muscle is passively moved to a position of greater stretch. Contraction times and efforts will remain the same as the Contract Relax technique. This technique utilizes the reciprocal inhibition, which relaxes a muscle after a sustained contraction has been applied to it for longer than 6 seconds.
Contract Relax Antagonist (Agonist) Contract (CRAC) is performed by-passive stretch of agonist muscle, followed by maximum isometric contraction of agonist muscle and passive stretch of agonist muscle again. After that, maximum isotonic contraction of antagonist muscle is performed. This technique used autogenic and reciprocal inhibition.
Rhythmic Initiation: Developed to help patients with Parkinsons overcome their rigidity. Begins with the therapist moving the patient through the desired movement using passive range of motion, followed by active-assistive, active-resisted range of motion, and finally active range of motion.
Rhythmic Stabilization: and Alternating Isometrics are very similar in that they both encourage stability of the trunk, hip, and shoulder girdle. With this technique, the patient holds a weight-bearing position while the therapist applies manual resistance. No motion should occur from the patient. The patient should simply resist the therapist's movements. For example, the patient can be in a sitting, kneeling, half-kneeling, or standing position when the therapist applies manual resistance to the shoulders. Usually, the therapist applies simultaneous resistance to the anterior left shoulder and posterior right shoulder for 2–3 seconds before switching the resistance to the posterior left shoulder and the anterior right shoulder. The therapist's movements should be smooth, fluid, and continuous. In AI, resistance is applied on the same side of the joint. In RS, resistance is applied on opposite sides of the joint. Note this is not a stretching technique, but instead a technique used to strengthen joint musculature and improve proprioception.
Slow reversals: This technique is based on Sherrington's principle of successive induction, i.e. that immediately after the flexor reflex is elicited the excitability of the extensor reflex is increased.This technique is used to strengthen and buildup endurance of weaker muscles and develop co-ordination and establish the normal reversal of antagonistic muscles in the performance of movement.

Sage Hill Boot Camp Fitness Circuit #1 (July 2, 2014)

8 Stations rotating through for time.  1 minute per station they rotate.  Rest at the end of each full circuit (2 minutes, 1 minute, 30 seconds, 30 seconds).  Repeat four (4) times through completely.  Begin with dynamic warm up/stretch and finish with a static cool down/stretch.

Air Squat
- Feet shoulder width apart.  Go from "Superhero to Butterfly to Superhero"...repeat!
- Stop when hip crease is parallel with knees
- Keep knees behind or inline with toes

Shoulder Press (20lb combat bag)
- Front rotate hips to square pelvis
- Press over head without locking out elbows

Agility Ladder (Single step, Double step, Icky shuffle)
- One foot in each space, two feet in each space or step in with both and then out with one and repeat

Kettle Bell Swing (Standing or Squat)
- Shoulders back
- Tighten core
- Fully extend above body

Hill Run (Regular or Reverse)
- Stay on toes
- Drive knees up and toes down into turf
- Hands cycle from chin to hip and back

TRX Rows (High Elbows and Low Elbows)
- Elbows level with shoulders or in line with lowest set of ribs
- Closer the feet are to the anchor point the harder the exercise (more body weight) becomes

Bicep Rotation Curl (Free Weight)
- Stable base
- Press fully down at bottom

Tricep Overhead Extension (Free Weight)
- Upper arm against ear without leaning head
- Press behind head and up
- Don't lock out joints

Enjoy and stay safe!

Thermopylae - June 3

A small event that I run called the "Thermopylae", after the location where the Spartan and Persian armies met and was made famous in the movie "The 300", happened last week.

The event hosted over 500 athletes while over 100 parents, teachers, coaches and spectators looked on.  The event combined the best of Cross Country, Obstacle Racing and Fitness Conditioning.  The entire course stretched for 3.8km with a total of 20 obstacles and 3 mud pits.  8 schools were in attendance bringing athletes from across the city with a range of skills and abilities.
The purpose of the event was to give students another athletic venue to participate in but also add in an element where every individual is an athlete and welcome to participate.  Teams competed against each other but also embraced the fun nature of the race and soaked up the sun.
I was lucky to have the backing of an amazing group of sponsors (future post), an incredibly supportive school and community, and the very best student volunteers without which the event would never have happened.
Along with this event, my goal is to launch a series of fitness programming and lessons that cater to the school environment and embraces non traditional modalities for lifelong health and wellness.  This applies to all age groups.  Bootcamps, garage workouts, competition prep, sport performance, etc will all be a part of this new programming.

Please follow the FB page Thermopylae 3K and my attached twitter account.

Please contact me if you are interested in knowing more.