Thursday, December 15, 2011

December 16, 2011

Aaaahhhh the smith machine.  As a whole, something that I try not to have people utilize too often.  The issues with no stabilization recruitment and fixed bar path usually spell disaster for good movement.  However, there are some uses to this "contraption" that can have great benefits for athletic individuals.  Here are 3 favorites:
1. Tricep throws:  To do tricep throws and individual will lay down and assume a close grip bench position. If you are unfamiliar with close grip bench then check the video here (dude has a wicked tank top - also I do not prescribe the thumbless grip for novice level lifters).  The tricep throw on the smith machine is done the exact same as the close grip bench, but due to the fact that it is on guides and a fixed path can be exploded plyometricly for an amazing response.
2.  Hack squat:  Take a narrow squat stance and a low bar position on the smith.  Walk your feet out in front of you until you can no longer have your low back move underneath the bar.  Your body path is parallel to the bar path.  This is a great way to isolate the quads and add some quad power to help continue to move up in front squats and cleans.  This is a short phase movement and should not be included for more than a 3 week period in an athlete program

3. Bulgarian Split Squat:  Again in low bar position and with lead leg walked out to ensure a 90 degree ankle - knee - hip joint at the bottom of the movement.  Be sure to only utilize the rear leg for balance and not push with it.  Stationary lunge up and down.  This can also be done and is more effective in free barbell work, but the isolation of glute and hamstring allows for additional strength in running motions.

As a whole smith machines are great for isolation work, but not good for all movements.  Choose your movements on the smith machine carefully as it can sometimes cause more problems than it can fix.  Also incorporate it in only short durations to overcome specific imbalances or issues.

Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Low 2
A1 ¾ Deadlifts
Week 2 4,3,3,3,3 (No Tempo)
Week 3 3,3,2,2,2 (No Tempo)
B1 Military Press
Week 2 4 4,3,3,2 (No Tempo)
Week 3 3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)

Program 3 Conquest
A. Back Squat AMRAP 135/95 5 sets 2 min. break between sets
B. Glute Ham Raise 4 sets to Failure
C.AMRAP 12 Minutes
2 Bear Crawls
4 Dips

6 Air Squats