Back Exercises - TRX High Row

TRX High Row

1. Place feet in a comfortable position.

2. Hands on Handles with wrists face into each other.

3. Keep a straight body with a neutral spine.

4. Full extension of arms but do not allow shoulders to rotate forward out of alignment.

5. Contract back muscles to retract shoulder blades back and together while pulling the body in a straight line towards hands.

6. Maintain neutral spine and neck relaxed.

7. Keep core muscles tight to maintain a straight body line.

8. Slowly release the shoulder blades by relaxing the back muscles

9. As you reach full extension in your arms continue to keep the core tight with a neutral spine.

10. Do not lock out elbows

11. Repeat to personal goal.

Back Exercises - TRX Low Row

TRX Low Row

                                                                                                    

1. Place feet in a comfortable position.

2. Hands on Handles with wrists face into each other.

3. Keep a straight body with a neutral spine.

4. Full extension of arms but do not allow shoulders to rotate forward out of alignment.

5. Contract back muscles to retract shoulder blades back and together while pulling the body in a straight line towards hands.

6. Maintain neutral spine and neck relaxed.

7. Keep core muscles tight to maintain a straight body line.

8. Slowly release the shoulder blades by relaxing the back muscles

9. As you reach full extension in your arms continue to keep the core tight with a neutral spine.

10. Do not lock out elbows

11. Repeat to personal goal.

Garage Workout #2

Garage Workout #2

-        Utilizing a series of equipment that I have accumulated, I created a training program that utilizes both the aerobic and anaerobic systems to develop the entire body.  Each program targets a broad spectrum of muscles groups and works to actively engage the large and small movers.  In addition, each program exploits one area above and beyond the others to encourage stress and change.

Equipment
- Gloves (work, bike, football…just something to protect your hands, more specifically your finger tips)
- Tractor Tire (free from a tire store, weight 80-150 pounds)
- Sledgehammer (8lbs)
- Medicine Ball (12lbs)
- Farmer Carry (some type of suspended weight like a dumbbell, milk crate, log)
- TRX Suspension System (or any other type of suspension type or rope)
- Bar with Weight
- Dumbsbell with Weight
- Heavy Bag
- Skipping Rope

Program
Tire Flip with Plyo Jump (50 ft)
- utilizing a squat lift with a wide base of support.

Sledgehammer Alternating (40 total)
- full extension with a full swing, let the hammer do the work at the end of motion.  Target is the tire.

Medicine Ball Slam (10 repetitions)
- Load ball up to chest, raise above head and slam against the ground. Repeat.

Walking Lunge (100 ft)
- Walk set distance with perfect form.

TRX Chest Press and Tricep Press (10 repetitions, each consecutive)
- Push up position for Chest press.  Keep upper arms locked and bend at elbows keeping core stable.

Overhead Dumbell Tricep Press (10-15 repetitions)
- Elbows in, core tight, press overhead.

Cross Bicep Curls (10-15 repetitions)
- Wrists facing in through entire range of motion, curl up and across chest and finish at collarbone, repeat.

Heavy Bag Throw with Mountain Climber (100 ft)
- Pick up heavy bag so that it is flat.  From low squat load heavy bag into a front squat position and press overhead while rising from squat, launch heavy bag in one motion.  Once heavy bag lands, complete 20 mountain climbers with hands on bag.

Skipping (100 rotations)

                  Each activity is done to repetition completion or distance completion. Repeat 2-3X

Garage Workout #1

Garage Workout #1

-        Utilizing a series of equipment that I have accumulated, I created a training program that utilizes both the aerobic and anaerobic systems to develop the entire body.  Each program targets a broad spectrum of muscles groups and works to actively engage the large and small movers.  In addition, each program exploits one area above and beyond the others to encourage stress and change.

Equipment
- Gloves (work, bike, football…just something to protect your hands, more specifically your finger tips)
- Tractor Tire (free from a tire store, weight 80-150 pounds)
- Sledgehammer (8lbs)
- Medicine Ball (12lbs)
- Farmer Carry (some type of suspended weight like a dumbbell, milk crate, log)
- TRX Suspension System (or any other type of suspension type or rope)
- Bar with Weight
- Dumbsbell with Weight
- Heavy Bag
- Skipping Rope

Program
Tire Flip (100 ft)
- utilizing a squat lift with a wide base of support.

Sledgehammer (10-20 per side, 20-40 total)
- full extension with a full swing, let the hammer do the work at the end of motion.  Target is the tire.

Reverse Medicine Ball Toss (10 repetitions)
- Squat load of a medicine ball, extended arms.  Anterior raise of medicine ball and toss up and over.

Farmer Carry with Lunge (100 ft)
- Walk set distance lunging every 10^th step.

TRX Row and Curl Combination – High Row, Low Row, Bicep Curl (10 repetitions, each consecutive)
- Wrists facing down to wrists facing in to wrists facing up with elbows high.

Bar Shoulder Press (10-15 repetitions)
- Elbows in, core tight, press overhead.

Hammer Curls (10-15 repetitions)
- Wrists facing in through entire range of motion.

Heavy Bag Pick Up to Squat to Press (100 ft)
- Pick up heavy bag so that it is flat.  From low squat load heavy bag into a front squat position and press overhead while rising from squat.

Skipping (100 rotations)

                  Each activity is done to repetition completion or distance completion.

HIIT

HIIT or High Intensity Interval Training is a more robust form of the well-known or often used interval training.  It is also called High Intensity Intermittent Exercise (HIIE) or Sprint Interval Training (which is a bit of a misnomer).  It is an exercise strategy that uses short bursts of intense anaerobic exercise with less-intense, yet still challenging, aerobic recovery periods.

HIIT sessions can vary in time, intensity and repetition duration.  HIIT sessions may last 4-30 minutes, vary in heart rate range, and may include as little as three repetitions or as many as 30.

Structure
A HIIT session consists of an abundant full body warm up, followed by three to 15 repetitions of high intensity exercise.  These bursts of high intensity exercise are paired with medium intensity cardiovascular recovery periods.  The high intensity exercise should be completed at near maximum intensity with the recovery exercise at around 50%-65%.
The number of sets or repetitions will depend on the individual exercises, the individual doing them and/or if there are sport specific considerations with energy expenditure or sport specific related times (ex. Shift in hockey, Maximal power performance for a single or low rep movement).

History and Dr. Tabata
An early version of HIIT was named after, and based on, a study in 1996 by Professor Izumi Tabata involving Olympic Speed skaters and their work on a resisted cycle ergometer.  Professor Tabata referred to this as the IE1 Protocol.  This was later followed up with a IE2 Protocol.
The results of the IE1 Protocol were mixed as the test group and the control group (steady state) training both had gains that were not replicated by the other group.  The test group (or Tabata group) had significant anaerobic gains while the control group (Steady State Group) had a greater VO₂ max.
Detractors of this style of training are quick to point this out, while supporters are just as quick to point out that the Tabata group or IE1 Protocol group started out lower and gained more in their VO₂ max overall.

Benefits
The aerobic benefits to HIIT are as follows.  In one study, HIIT was shown to achieve similar biochemical muscle changes and similar endurance benefits in 2.5 hours of HIIT as compared to 10.5 hours of steady state endurance training.  HIIT was found to increase both the resting metabolic rate (RMR) and post exercise oxygen consumption for 24 hours post exercise and may improve VO2 max more effectively than doing traditional endurance training.
The metabolic benefits to HIIT are as follows.  In the past, it was believed that due to the metabolism of fatty acids occurring at around the 30 minute mark of cardiovascular training, athletes or individuals had to meet or exceed this value to notice any significant change in body fat totals.  HIIT has proven to be counter to this idea as it has significant levels of fatty acid metabolism.  However, this may be due to a series of contributing factors.  One being that HIIT combines anaerobic training with aerobic training, thus enlisting more body systems. Or a second, that shows that through HIIT more major and minor muscle groups are enlisted to complete the range of exercises over and above the muscles that would be recruited through a traditional cardiovascular exercise.

Practical Application
As a result of this data I have put together a series of HIIT based training programs that I will share.  The difference with this program is that I superset a series of movements in between the recovery periods to integrate a full body approach.

Here is the first.  Timing, repetition and set count can be altered based on physical ability or availability.

Skipper
            Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
            Lateral Raise (8 reps)
            Shoulder Press (8 reps)
            Hammer Curl (8 reps)

Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
Decline Push Up (10 reps)
Jump Lunge (10 reps, 5 per side)
Prison Squat (10 reps)

Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
Kettle bell swings with squat (10 reps)
Teapot Squat (10 reps)
Kettle bell shoulder swings (10 reps)

Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
Kettle bell single arm row (8 reps)
Tricep Dip (8 reps)
Kettle bell reverse fly (8 reps)

References:
• Tremblay A, Simoneau JA, Bouchard C (1994). "Impact of Exercise Intensity on Body Fatness and Skeletal

Muscle Metablism". Metabolism 43 (7): 814–818. doi: 10.1016/0026-0495(94)90259-3 (http:/ / dx. doi. org/ 10.

1016/ 0026-0495(94)90259-3). PMID 8028502 (http:/ / www. ncbi. nlm. nih. gov/ pubmed/ 8028502).

• Tabata I. et. al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on

anaerobic capacity and VO2max". Med Sci Sports Exerc. 28 (10): 1327–30. doi:

10.1097/00005768-199610000-00018 (http:/ / dx. doi. org/ 10. 1097/ 00005768-199610000-00018). PMID

8897392 (http:/ / www. ncbi. nlm. nih. gov/ pubmed/ 8897392).

• Gibala MJ, Little JP, Macdonald MJ, Hawley JA (January 2012). "Physiological adaptations to low-volume,

high-intensity interval training in health and disease". J Physiol 590 (Pt 5): 1077–84. doi:

10.1113/jphysiol.2011.224725 (http:/ / dx. doi. org/ 10. 1113/ jphysiol. 2011. 224725). PMID 22289907 (http:/ /

www. ncbi. nlm. nih. gov/ pubmed/ 22289907).

• Burgomaster KA, Howarth KR, Phillips SM, et al. (January 2008). "Similar metabolic adaptations during exercise

after low volume sprint interval and traditional endurance training in humans" (http:/ / www. ncbi. nlm. nih. gov/

pmc/ articles/ PMC2375551). J. Physiol. (Lond.) 586 (1): 151–60. doi: 10.1113/jphysiol.2007.142109 (http:/ / dx.

doi. org/ 10. 1113/ jphysiol. 2007. 142109). PMC 2375551 (http:/ / www. ncbi. nlm. nih. gov/ pmc/

Note:  Please see a doctor before engaging in any kind of physical activity or training.  I take care of me, you take care of you.

When rubber hits the road (it's punny...I swear it)

It's time to bring out the big boys again and to thank Fountain Tire for being sadistic enough to not only give me access to these but then to give me 5 of them for giggles.  The looks these guys gave me loading them up was priceless.  The looks on the Deerfoot that I got were even better.

Welcome home boys, welcome home.

You had better be running.

Ever stare at a treadmill and think "Your not so tough, you're like a sidewalk for sissies."  Followed by "I'm going to kick your @ss."

Me too....awwww twinsies.   (kidding)

I hate to "run".  The slow, steady state plod towards certain death through boredom.  I am a sprinter.  Anything over 100m....I better be in the middle of getting chased by an apex predator.  Sprinting and me though go way back.

Running is the ugly step sister to sprinting.

(all you runners out there...running has it's place too...the back row with nose picker and glue eater)

Today I switched the script.  I set a series of kettlebells at the base of the treadmill (on either side of course) and jacked that bad boy to what I figured would be a good sprint pace.  If it worked out I would be running at a dead heat immediately.  If it didn't I would become intimately acquainted with the stationary bike behind me...and its current user.

Turns out that is roughly 16-17 Km/H.  Sprint for 1-2 minutes flat out followed by the following program for kettlebells:
- Lateral Raises (8-12 rm)
- Shoulder Press (8-12 rm)
- Hammer Curl (8-12 rm)
- Kettlebell Swings with squat (8-12 rm)
- Teapot Squat (8-12 rm)

Note: Cardel Place cardholders.  I know what I am doing, I am on my meds, and the little voices are telling me it's going to be alright.

As soon as that was done it was back on the tread mill for 1-2 minutes at full speed.  I (we) did that three times.

Followed that up with:
- TRX Row
- TRX Pull
- TRX Bicep Curl
Super sets with your partner doing Tricep Dips for the duration of the TRX exercises (they watch you do it and are a little cranky when you are dragging your butt).  Repeated 3x.

Then a light sprinkling of core.