Monday, December 19, 2011

December 19, 2011

The patience involved in training for strength and seeing results can often be a painstakingly slow process.  Fitness is a relatively easy characteristic to see gains in.  The body responds to this type of stress fairly quickly,adapts and posts results.  We can take an out of shape and sedentary person and in a relatively short period of time get them extremely good shape (dedication dependant).  Strength on the other hand takes years to develop.  It takes time, perseverance and dedication, but moreover it takes patience.  There is no quick fix for strength.  There are no magic exercises or supplements.  Strength is a result of time put in.  Earning your stripes per say.  Celebrate your strength gains whether it is 1 kg increased or 1 more rep gained or the same wait with better ROM and technique.  If you asked for strength for Christmas, then you should rethink it.  Santa won't bring it for you.  However, New Years is around the corner and in a years time you can receive that gift if you go after it.

Week 3 of 3
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 Week 3 of 3
Low 1
A1 Squats each number below represents the reps for 1 set, 1 set, 1set.....
Week 3 4,2,2,2,2(No Tempo) B1 Zercher Deadlift (Mid thigh) 4 x 6
C1 Glute Ham Raise 3x6-8
C2 Back Extensions 3x8-10 (3,1,1,1)

Up 1
A1 Bench Press
Week 3 3,3,2,2 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

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

Up 2
A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 Conquest
CrossFit Total
-3 attempts at each lift, to find max poundage, within a total 1 hour time frame starting from the first attempt
-Must meet the criteria outlined in the CrossFit Total Protocol found here
-Total the amount of your heaviest successful lifts to get your total score
Back Squat 1 RM
Press 1 RM
Deadlift 1 RM