You Could Win a FREE DVD If You Can Beat This Time!
——————————– Rules for the Contest
——————————– TIME TO BEAT: 1:53 min:sec
1. Film yourself lunging with 50 lbs for 100 yards. You could hold 2 – 25lb dumbbells in your hand, or put a 50 lb sandbag on your shoulder, or a weighted back pack, it doesn’t matter.
2. Load video into Youtube with the title: Lunges of Death Contest Entry – www.DieselCrew.com
3. Email me at smitty [dot] diesel [at] gmail.com with the video link
4. Lunges must be legitimate, judged by me.
Entries are put into drawing to win renowned 2-Disc Combat Core DVD set HERE:
Here is some more footage of us training at John Alvino’s after the first day of the Fast Track event.
In this video, you’ll see plenty of axle deadlifting, both double overhand and reverse, some Rolling Thunder, working over the heavy bag, sumo deadlifts, and more.
Nothing like meeting new dudes and within a half an hour busting on each other and having fun at a workout. Lots of sh*t talking and plenty of new friends made that weekend!
You’ve probably heard of using foam in the weightroom. Previously, you might have only thought of using it for resting your knee on, while your stretching your hip flexors.
Well, a recent talk with Mike Hanley of HanleyStrength.com changed that.
He told me that he had his clients marching on thick foam to help with their knee and hip problems. He said Louie Simmons had told him about it. How he has been using it for activation and rehab purposes.
It is also well recognized in the powerlifting community that foam can also be used on the box squat, and we will talk about this too, later in this article.
Now, this of course got me thinking about other uses of foam. I ordered a few blocks and started incorporating it into my program and the program of my clients.
Let’s look at a few different ways that you can incorporate foam into the weightroom.
Unstable foam surface = not good for power development
Studies from the Canadian Society for Exercise Physiology (CSEP) confirm my publication:
“Instability resistance exercises induce high muscle activation of postural limb and trunk muscles. The increased activation has been attributed to the increased stabilization functions. Instability resistance training with its high muscle activation and lower external stress on joints could also be beneficial for general musculoskeletal health and certain types of rehabilitation.”
“Unstable conditions can lead to decreased force and power output, decreased range of motion and velocity. Furthermore ground based weight training exercises such as squats and dead lifts can provide equal or greater trunk activation than using instability devices. Another study has also reported that highly trained individuals do not experience greater trunk activation when performing exercises under light or moderately unstable conditions.”
“Since many of the benefits of instability devices can be achieved with high resistance involving ground based free weights, advanced resistance trained individuals may not need to emphasize this type of training in their strength and power training programs.”
“The benefits of instability resistance training may be more pronounced for those individuals pursuing primarily general health and rehabilitation benefits and not participating in training with free weights involving high loads.”
This video demonstrates a tornado ball rotation while bridging on a swiss ball. Dynamic stabilization of the entire torso; the abdominals AND posterior chain. The lifter has to bridge and remain parallel to the floor throughout the movement and remain fixed while the tornado ball is rotating.
If you do not have a tornado ball, a med ball in a sandbag/dufflebag/pillow case can be used.
The great thing about this exercise is that the lifter is isometrically contracting the anterior and posterior chains against a dynamic, ever changing tension. This increases the frequency AND intensity of the motor unit recruitment which is exponentially more beneficial than a static, long duration contraction. Not only that, there is also a deceleration and acceleration component to the lift as well.
Think interval training rather than slow, low intensity treadmill.
Also, this version is easier on the shoulders than the standard swinging overhead version of the tornado ball.
Oh yeah, the video is a LITTLE FOGGY . We were in the middle of a conditioning circuit and the camera guy was heated!
TIME TO BEAT: 1:53 min:sec
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. We were in the middle of a conditioning circuit and the camera guy was heated!
