Wednesday, November 9, 2011

November 9, 2011

I love to squat!  You should love to squat too!  The reasons are plain and simple.  If you are looking for any type of training response, the biggest and best response always comes from downstairs.  Squatting has the highest ability to elicit growth hormone and testosterone secretion. The demands placed on the body force a response.  Whether your goal is weight loss or weight gain or even just to increase your level of fitness, squatting is the key.
Student athletes always wish to know what they should do to increase vertical jump, speed, explosion, power, etc.  The answer is simple.  Full range of motion squatting.  Squatting can be done in numerous variations and never needs to be dropped from a program.  You can do wide stance, narrow stance, Olympic high bar, power low bar, back squat, front squat, split squat, and the list goes on. 
If you don't squat, then you don't know squat:)

We will be closed for the Remembrance Day long weekend, but will resume after the break.  Please follow the programming as it is laid out and continue to work on your improvements.  Remember to remember.  Take a moment of silence before your workout and give thanks to the fact that we are able to have access and the freedom we have to pursue the things we wish for.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 3 of 3

Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 3 - Strength
Lower Workout:
A1. Back Squat
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Upper Workout 2:

A1. Bench
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)

Program 3 - Conquest
A. Hang Power Snatch 6 sets of 2 Reps
B. 30-20-10
Overhead Squat (95/65)
Knees to Elbows