Monday, October 10, 2011

October 11, 2011

Lately there has been a ton of dubstep music around the LCI.  I have to say that I am intrigued with it and is about as close to heavy metal as electronica is going to get.  However, this is not the time nor the platform to discuss the differences and merits to genres of music.  What it is, is a training site filled with useful, and sometimes useless, information.  What I want you to pay attention to, and something that blows my mind, is the body control that some of the individuals who dance dubstep demonstrate.  They are strength to bodyweight ratio strong.  Plain and simple.  Check out this guys control, and a pretty chill dub track as well.  If we can learn to control our movements the way this man controls his body our chances of having an injury go way down.  Also, if we can move slow like the man in this video while under load, our ability to add muscle mass goes up.  All this and more learned through lessons in dubstep :)

Program 1 - Tabata Programming week 2
Day 1 - DB Front Squat/Knees to Elbows/DB Swing/Box Jump
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls
Program 2 - Strength programming week 2 phase 2
Day One “Upper One”
A1 Seated Military Press (no back support-one leg forward one leg back for support - Use barbell)
3x5{3, 0, 1, 0}, 3x3{no tempo}, 1x8{70% of last triple}
B1 Barbell shrugs (no straps)
2x10{3, 0, 2, 3}, 2x6{no tempo}, 1x5{no tempo}
C1 Cuban Press 3x8
C2 Preacher Curls 8+12{8 reverse, switch hands to normal and do 12. 20 total per set} 3sets
D1 Plate Pinch {pinch plates together and hold 30-40 sec full lockout} 4x as long as possible

Program 3 - Conquest Programming
Thrusters 95/65
Sumo Deadlift High Pull 95/65