First off, thanks to everyone for the terrific feedback on the site. If you have any suggestions for improvement, never hesitate to share. I want you all to have access to a superior product and it takes your input to get it there. Conquest would be nothing more than a word and a dream if it weren't for the individuals who are interested in changing their lives in a positive direction that come and participate on a regular basis. In a world of busy schedules and personal obligations, you all do a terrific job of making it in and giving it your all. It sometimes is difficult to know whether or not anyone is absorbing the information as there is no way for me to track the visitors to the site. I still encourage all of you to post results and share in the community that can be created via the conquest site, but I do understand the constraints which we all operate under.
Something that I have been noticing lately in my own training and as a r
esult have spent more time watching for in others is the issue revolving around weak adductor muscles. Your adductors are primarily on the anterior (front) portion of the body near the groin area. See the picture for exact locations and muscle names. The problem that revolves around weak adductors is the problem of knees diving in during squatting. By diving in I mean they move medially inside the base of support thus allowing for the stress of the weight to travel through the joint and potentially result in injury. This is a very common thing that happens when either just beginning an exercise program and asked to start squatting for the first time, or when weight becomes heavy and form breaks down. So what do you do in order to fix this issue? There are a number of fixes, but the easiest way to increase adductor strength is to focus on pushing the knees out while squatting and taking a wide sumo style stance. How wide? As wide as you can get them and still successfully squat. The wider stance will force you into having to dive the legs out so they track properly in line with hip and ankle joint, thus activating the muscles you need to strengthen. Initially you will see a drop in performance and weight you can move, but as the body adapts to the new stimuli you will have a stronger, and safer, base to squat from. Tune in later for more info. on fixing adductor problems.
esult have spent more time watching for in others is the issue revolving around weak adductor muscles. Your adductors are primarily on the anterior (front) portion of the body near the groin area. See the picture for exact locations and muscle names. The problem that revolves around weak adductors is the problem of knees diving in during squatting. By diving in I mean they move medially inside the base of support thus allowing for the stress of the weight to travel through the joint and potentially result in injury. This is a very common thing that happens when either just beginning an exercise program and asked to start squatting for the first time, or when weight becomes heavy and form breaks down. So what do you do in order to fix this issue? There are a number of fixes, but the easiest way to increase adductor strength is to focus on pushing the knees out while squatting and taking a wide sumo style stance. How wide? As wide as you can get them and still successfully squat. The wider stance will force you into having to dive the legs out so they track properly in line with hip and ankle joint, thus activating the muscles you need to strengthen. Initially you will see a drop in performance and weight you can move, but as the body adapts to the new stimuli you will have a stronger, and safer, base to squat from. Tune in later for more info. on fixing adductor problems.Monday
10 Pull Ups
1 Thrusters @ 95 guys 65 gals
9 Pull Ups
2 Thrusters
8 Pull Ups
3 Thrusters
7 Pull Ups
4 Thrusters
6 Pull Ups
5 Thrusters
5 Pull Ups
6 Thrusters
4 Pull Ups
7 Thrusters
3 Pull Ups
8 Thrusters
2 Pull Ups
9 Thrusters
1 Pull Ups
10 Thrusters
Tuesday
"Stout"
100 Burpees for time
Wednesday (Last done April 20, 2009)
3 rounds for time
400 m Sprint
15 Push Up Roll Overs
Thursday
Overhead Squat 6 x 10
Friday (Last done October 14, 2009)
"Tabata"
Fist Twists
Air Squats
Sit Ups
Wall Balls
Posts
