The Benefits of Foundation Training

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Strength In Conditioning For Saturday, July 4, 2015

Foundation-Training

 

What is Foundation Training?

Foundation Training is a training system that focuses on strengthening the back of the body to eliminate chronic pain and restore normal movement. Eric Goodman, developed the approach based on his experience treating patients as a chiropractor and trainer noting that, “Ninety percent of people with back pain symptoms will feel better within two months, no matter what treatment is used, but the pain will return.”

His training system restores movement and muscle function to eliminate chronic pain by strengthening the back of the body.  A key component to upright posture and lumbar spine health is learning to avoid lumbar flexion and restore movement through the hips.

The graphic below is an illustration of what Tom Myers refers to as the superficial back line.  Many of the movements in the program strengthen the superficial back line as well as the glutes and lats – muscles that extend the body and decompress the low back.

Superficial-Back-Line-Anatomy-Trains

 

The book outlines three workouts that last about 20 minutes.  The first workout is meant to eliminate back pain and focuses on five positions including the foundational exercise, “The Founder.”  The workouts can easily be incorporated into an existing training program and used as a warmup or cool down from exercise.

The video above is a sample Foundation Training workout.  For more information see Dr. Mercola’s blogs on Foundation Training below. Eric’s book, “Foundation” can be purchased here (available on a kindle or ipad). I highly recommended his simple and effective training system for back health and good movement mechanics.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Foundation Training Related Resources

Foundation Training Website

Dr. Mercola: Foundation Training Can Help You Maximize Strength

Dr. Mercola: New and Revised Foundation Training Exercises

Breaking Muscle: Foundation Training – Relieve Pain & Improve Performance

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WARMUP
2 Minutes Row + Run + Airdyne
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SKILL
Rope Climbs + Squats
Stones/ Heavy Medicine Balls
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CONDITIONING A
10 Push Ups + 20 Meter Sprint
9 Push Ups + 20 Meter Sprint
8 Push Ups + 20 Meter Sprint
7 Push Ups + 20 Meter Sprint
…. All the Way to 1 Push Up
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CONDITIONING B
5 Air Squats + 30 Single or Double Unders
10 Air Squats + 30 Single or Double Unders
15 Air Squats + 30 Single or Double Unders
20 Air Squats + 30 Single or Double Unders
25 Air Squats + 30 Single or Double Unders
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CONDITIONING C
300 Meter Row + 10 Burpees
200 Meter Row + 20 Burpees
100 Meter Row + 30 Burpees
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Training Static Holds With Ring Tucks

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Strength in Conditioning for Friday July 3, 2015

At SICFIT Scottsdale we use all sorts of training methodologies to enhance our fitness and produce the results we want. One such methodology is becoming increasingly popular. It is an offshoot combination of basic gymnastics and bodyweight exercise. It’s called Static Exercise.

Static Exercise involves holding a “position that is mechanically disadvantaged for timed sets.” An example of this could be something as basic and simple as a plank, to something as challenging and impressive as a full front lever.

FrontLever

Full Front Lever Performed By Mike Fitch

As with all of the skills we work on here at SICFIT Scottsdale, we work in progressions. Static Exercise lends itself well to this learning style, as each position can progressively become more and more challenging by making it more “mechanically disadvantaged.”

Today we start with one of the most basic holds, the Ring Tuck. By training and increasing our capacity for this static hold ,we are building ourselves up to be able to tackle those that are more difficult.

Once you’ve mastered the ring tuck, start working on your ring L-sit. From there you can progressively start to challenge your position, working your way up to achieve some of the most impressive, gravity defying holds out there!

WARMUP
300 Meter Run
3×10 Push Up + Air Squat + Sit Up
Walk Lap as Class
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CONDITIONING A
4×10 Ring Row | 1 Minute Rest
4×5 Ring Push Ups | LIFE: Negative Push Ups | 1 Minute Rest
4 Max Ring Tuck Holds | 1 Minute Rest
4×10 Dumbbell Super-set: Lateral Raise + Bicep Curl + Front Raise + Hammer Curl | 90 Second Rest
3-5 Minute Walking Rest
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CONDITIONING B
12 Minutes
20 Seconds ALL OUT Row
40 Seconds EASY Row
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Bodyweight Fitness Benefits + Free Class!

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Strength in Conditioning for Thursday, July 2, 2015

If you think you need to lift weights to be fit, think again! Bodyweight exercise is one of the most effective forms of training to achieve all sorts of fitness goals.

  • Increased strength and stamina,
  • Weight loss,
  • Stronger core,
  • Better balance and coordination,
  • Muscle tone,
  • Increased energy,
  • Healthier heart and lungs,
  • Ability to rehab old injuries,
  • Safe for all levels of fitness.

These are all benefits you can look forward to from bodyweight training.

SICFIT Scottsdale is bringing these benefits to the community with a FREE bodyweight fitness class at the Athleta Store at the Kierland Commons — Sunday Funday Sweat and Shop! These classes will be held July 12th, August 16th, September 13the, and October 11th at 11am. Keep Bring the whole family, as this workout is suitable for all ages and fitness levels!

After the workout, ask your SICFIT coach about the bodyweight fitness classes we hold each week at our several valley locations. And if you are looking to lift, we offer plenty of that too! Talk to your coach about signing up for a free intro session!

Looking forward to seeing you all at Athleta, Sunday July 12th!

Athleta Flyer

 

WARMUP
PVC Mobility
Press Progression.
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STRENGTH
Barbell Complex: 1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead
Then,
1 Barbell Complex EMOM for 15 Minutes
LIFE: Sub Hang Power Clean + Push Press
FITNESS/SPORT:Push Jerk/Split
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CONDITIONING
30 Push Press + 10 Burpees Over Bar
20 Push Press + 10 Burpees Over Bar
10 Push Press + 10 Burpees Over Bar
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Strength Is…

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Strength in Conditioning For Wednesday, July 1, 2015

Strength is the confidence of knowing you can achieve anything you set your mind to.
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Strength is gracefully facing and overcoming challenges.
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Strength is not needing anyone’s help — for anything — but being open to receiving it.
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Strength is putting yourself, your health, your wellbeing first — so that you can give more to the world around you.
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Strength is beauty that doesn’t wash off in the shower and can’t be bought in a trendy boutique — but pervades every cell in your body.
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Strength is living fearlessly, loving ferociously, and learning something new every single day.
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This is the kind of strength we harness at SICFIT. Come it experience it for yourself with a free introductory session by calling 480-922-3253.
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For a little more inspiration, watch this video interview with some of the strong women of SICFIT. You can find these women and women like them in all of our classes, but especially in our women’s only classes, offered Tuesdays and Thursdays at 9:30am.

WARMUP
10 Minutes
Air squats + Push Ups + Burpees + Dynamic Movement
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STRENGTH
5 Rounds
5-8 Bench Press
5-8 Single Arm Dumbbell or Kettle Bell Row
5-8 Dumbbell Hang Power Clean
5 Burpees | LIFE: Walk Out Burpees
10 Strict Sit Ups | LIFE: Crunches
20 Flutter Kicks Each Leg | LIFE: 10-30 Second Plank
3 Minute Walking Rest
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CONDITIONING
1600 Partner Row Sprint
*Split Any Way
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Who Wants to Be in the Muscle Up Club?

 

Strength in Conditioning for Tuesday, June 30, 2015

SICFIT Scottsdale is officially accepting applications to become a part of the coveted Muscle Up Club! If you don’t quite have this skilled mastered yet, have no fear, because we just so happen to be the experts on helping you get there!

Next week on 7/9, SICFIT Scottsdale is hosting our Muscle Up Clinic where we will teach you the skills, drills, and strengthening exercises you need to get you on top of those rings!

Just like all of the skills we learn at SICFIT, the most important thing to remember is to be patient with yourself. There is always a learning curve and it is essential to master each step along that upward curving slope before moving on to the next.

This clinic will break down each and every step needed to kip your way right into that Muscle Up Club! Join us!

MuscleUp

WARM UP 
10 Rounds
1 Minute of Jump Rope
1 Minute of Push Ups
30 Second Plank
30 Second Rest
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SKILL
Double Under
Handstand Hold
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CONDITIONING
5 Rounds for  Time
250 Meter Row
12 Handstand Push Ups
9 Kettle Bell Swings
LIFE: Push Ups + Russian Swing
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What Are Your Kids Doing This Summer?

 

Strength in Conditioning for Monday, June 29, 2015

Last week officially ended our first Summer Camp session for the 2015 school year. Throughout the week we played fun fitness games, prepared healthy snacks, and learned the basic and important stuff about nutrition and living a long, healthy life!

If you want your kiddo to get in the action for the next session, get them registered ASAP! We have the second round of the Lil’ Beasts Kids Camp fro 5-12 year old coming up July 13-17. And for your teens we’ve got the Bigger, Faster, Stronger, Athletic Camp coming up July 6-10th.

Register by clicking the links above!

 

SIC WORKOUT 1
Short Dynamic Warm Up
Then,
1 Minute Row + Run + Jump Rope
1 Minute Air Squat + Push up + Sit Up
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SKILL
Front Squat
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CONDITIONING
5 Working Rounds
5 Front Squat
8 Strict Chin Up | 30 Second Rest
12 Strict Push Up | 30 Second Rest
130 Meter Run or Row Sprint
2 Minute Rest
LIFE: 3-5 Rounds | 8 Tempo Ring Row + 5 Kettle Bell Goblet Squat + 8 Tempo Push Up 30 Second Airdyne
SPORT: Weighted Chin Up + 7 Strict HSPU
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15 Healthy and Hydrating Foods For Summer

Strength in Conditioning for Saturday, June 27, 2015

It’s getting hot out there! With summer time in full swing, its more important now than ever to make sure you are staying hydrated!

You know the SICFIT mantra when it comes to water consumption… and if you don’t, let us remind you…

For adequate hydration drink your bodyweight in ounces of water every day.

But in addition to intaking mother nature’s finest fluid, we can also use her bounty to stay hydrated through the foods we eat. Below is a list of healthy and hydrating foods that will help you beat the heat this summer!

Healthy and Hydrating Foods

  1. Cucumbers
  2. Tomatoes
  3. Jicima
  4. Raw Squash Varieties
  5. Watermelons, cantaloupe, and other melon varieties
  6. Grapes
  7. Raw peppers
  8. Apples
  9. Strawberries, blueberries, and other berry varieties
  10. Leafy greens (but go for the less dense varieties like spinach, arugala, dandelion greens, and parslane)
  11. Papaya
  12. Mango
  13. Citrus fruit like oranges and grapefruits
  14. Celery
  15. Radishes

hydrating foods

 

WARMUP
Med Ball Fun — Toss, Slam, Wall Ball, Thruster, Sit Up
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SKILL
Handstand Hold
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STRENGTH
Shoulder Press 3×5 |2 Minute Rest
Push Press 3×3 | 90 Second Rest
Split Jerk 1.1.1 | 60 Second Rest
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CONDITIONING
8 Minute AMRAP
3 Air Squats + 3 Burpees + 3 Ball Slams
6 Air Squats + 6 Burpees + 6 Ball Slams
…. And So On by 3s
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Improving Knee Stability for Running

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Strength in Conditioning for Friday, June 26, 2015

Reactive neuromuscular training drills for the knee can improve running mechanics, knee tracking, and eliminate knee valgus or varus.

Stability at the knee comes from both the ankle and the hips – in other words – knee problems are often the result of an ankle/foot or hip problem. Corrective exercises for the foot should address intrinsic foot strength and improving ankle dorsiflexion range of motion.

Exercises to improve knee tracking should focus on improving glute strength for better knee stability.  The single leg RDL, single leg hip hinge with dowel, and skater squat are all good choices.

Reactive-Neuromuscular-Training

 

When looking at knee tracking during the step-down assessment note if the knee collapses in (knee valgus) or points out (knee varus).  You can use a band to pull the knee in or out while performing a skater squat or single leg hip hinge to improve knee tracking.  The person on the left has a slight knee varus (knee out), whereas the person on our right shows a pronounced knee valgus (knee collapsing in).

lateral-step-down-assessment

 

If the knee collapses in you will use the band to pull the knee in – this exaggerates the pattern and will allow you to practice keeping the knee out (inline with second toe).

If the knee points out you will want to use the band to pull the knee out and focus on keeping the knee in (inline with second toe).

As a general rule, foot pronation (medial arch collapse) is related to knee valgus (medial knee collapse).  Foot supination (weighted lateral arch) is related to knee varus (outward bowing of knees).  Note however that this is not always the case.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources
FlexibilityRx: Single Leg Training Exercises: The Skater Squat

 

WARMUP
PVC Work | Squats, Good Mornings, Around the World, Shoulder Capsul, Snatch
Movement Prep
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CONDITIONING A
8 Minute EMOM
LIFE: 10 Barbell Push Press
FITNESS: 6 Push Press
SPORT: 4 Push Press
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CONDITIONING B
8 Minute EMOM

LIFE: 10 Barbell Bent Over Row
FITNESS: 6 Bent Over Row
SPORT: 4 Bent Over Row
..
CONDITIONING C
8 Minute EMOM

LIFE: 10 Barbell Back Squat
FITNESS: 6 Back Squat
SPORT: 4 Back Squat
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CONDITIONING D
8 Minute EMOM

LIFE: 10 Box Step Up and Over
FITNESS: 6 Box Up Step Downs 24/20
SPORT: 4 Burpee Box Overs 30/24

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FINISHER
Coaches Choice
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WOW 21… Part 2!

 

Strength in Conditioning for Thursday, June 25, 2015

Workout of the Week (WOW) number 21 strikes again! We don’t often do the same thing twice at SICFIT Scottsdale, but when we do, you’d better believe we have a dang good reason for it!

We like to base our results off of real, measurable differences around these parts. And what better way to do that than to revisit a workout we haven’t done in a few months to see what gains we have made?

WOW 21 gives us many insights into our progress. First, we get to retest our one rep max power clean — showing us our strength and technique improvements in one of the most complex functional exercises we do here at SICIT.

But then ontop of that, we then take that weight challenge you to three different AMRAPs — giving us yet another measurement tool to see how much we have increased our stamina and metabolic capacity. And if you haven’t done this workout yet, don’t you worry! You can bet you’ll see it again in a few months time… ;)

AdaptiveAthleteHammermanClean

WARMUP
Barbell progression
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WOW 21
20 Minutes to Build 1RM Power Clean (a)
3 Minute Rest
3 Minute AMRAP with 90% (b)
3 Minute Rest
3 Minute AMRAP with 75% (c)
3 Minute Rest
3 Minute AMRAP with 50% (d)
Score is a + b weight x reps + c weight x reps + d weight x reps
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Jump-Rope-A-Thon Day 2!

 

Strength in Conditioning for Wednesday, June 24, 2015

If you didn’t have a chance to JUMP in on the action yesterday, have no regrets because you have another opportunity today! The 7th Annual SICFIT Jump-Rope-A-Thon continues for its second and final day at all three Arizona SICFIT locations.

No jump rope or previous experience required, just show up and feel great about getting fit for a good cause! In this fundraiser, each participant will see how many jumps they can do in 45 minutes, where each jump is worth .01, .05, .10, .25 cents or more — either pledged by the jumper themselves or a member of the community.

All proceeds will go directly to Playworks Arizona, an organization dedicated to bringing the power of play to low income elementary schools to instill positive values in our youth. Now that’s a cause worth jumping for!

(You can also donate directly to Playworks by clicking here!)

Join us at anyone of our Valley gyms!

SCOTTSDALE | @ 5:30am, 12pm, 5pm, 6pm, 6:30pm
(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

OLD TOWN | @ 6am, 12pm, 6pm
(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

CHANDLER | @ 9am, 12pm, 5pm, 6pm, 7pm
(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226

 

WARMUP 
10 Rounds
Row for 30 Seconds @ 50% Effort
Row for 30 Seconds @ 75% Effort
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SKILL
Rope Climbs
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CONDITIONING
5 Minute EMOM
10 Ball Slams
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CONDITIONING
300 Meter Run + 50 Medicine Ball Sit Ups
300 Meter Run + 50 Hand Release Push Ups
300 Meter Run + 100 Total Lunges
LIFE: 3-5 Rounds, 10 Reps Each Movement
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COOL DOWN
Stretch
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