Balanced Training for Strong Shoulders

 

Strength in Conditioning for Wednesday, May 21, 2014

Many athletes that struggle with pressing or pulling overhead are victims of what Shirley Sahrmann calls “Downward-Rotation Syndrome.”

Full range of motion for raising your arms overhead requires sixty-degrees of upward rotation from the shoulder blade. When the upward rotators (lower traps, serratus anterior) are weak, the downward rotators become over-active (levator scapular, pec-minor, rhomboid) – acting as stabilizers. This routine releases the downward rotators, while activating the upward rotators.

While it may seem that pressing and pulling exercises balance each other out (bench press & rows) – both exercises depress and retract the shoulder blade.  Many athletes are told to squeeze their shoulder blades together to improve posture – further adding to a rigid type of bracing. The face pull strengthens rhomboid (a downward rotator) in a position of upward rotation.  Adding upward rotation exercises to your pressing and pulling is a great way to balance your training for strong shoulders. Check out this great blog for more ideas about balanced training for strong shoulders.
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Downward-Rotation-Syndrome-FlexibilityRx.

WARM UP
10×3 Barbell complex
Deadlift, hang clean, push press
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CONDITIONING A
Spend 10 minutes working up to a tough but manageable weight for
8 Minue EMOM
3 Reps of each of deadlift, hang clean, and push press
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CONDITIONING B
500 Row
21 Burpee
500 Row
15 Burpee
500 Row
9 Burpee
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SICFIT Scottsdale’s Food as Fuel is Tonight!

 

Strength in Conditioning for Tuesday, May 20, 2014

Have questions about what the paleo diet is, how to make it work in your lifestyle, or just need a little push in the right direction to help you stay committed? SICFIT Scottsdale’s Food as Fuel seminar, tonight at 7:00pm, covers all of this and more to help you get your nutritional butt in gear! Learn how the paleo diet can help you lose weight, shed those unwanted inches, and tone and build muscle. Also get the scoop on how and when to use supplements like protein and fish oil and what their benefits are. Finally, learn some helpful strategies on how to make the paleo diet convenient for your lifestyle.
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paleolithic-food-pyramid

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STRENGTH

4 Rounds
Back squat 2 1×1 & push ups
2 Minute rest
LIFE: BS 8-10 | PU 7 negative
FITNESS:  BS 5-8 | PU 7 with plates
SPORT: BS 3-5 | 7 clapping
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CONDITIONING A
5×5 Pull ups
5×5 Dips 5×5
90 Second rest
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CONDITIONING B
5 Minute max jump rope singles or doubles for score
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Fitness Evolved

 

Strength in Conditioning for Monday, May 19, 2014

Functional fitness is on the forefront of the fit-frontier and SICFIT Scottsdale is running ahead of the pack!  According to biomechanic Greg Roskopf, “the key to functional exercise is integration. It’s about teaching all the muscles to work together rather than isolating them to work independently.” To us, it just doesn’t make any sense to exclusively do muscle isolation work in the gym when the body is designed to channel tremendous power from muscle system to muscle system.  At SICFIT Scottsdale, we use functional fitness to train our athletes to tap into their personal-power-potential and use it to transform their lives both in and out of the gym!

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CONDITIONING A
50, 40, 30, 20, 10 jump rope + sit ups
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CONDITIONING B
10, 20, 30, 40, 50 lunge + jump rope
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CONDITIONING C
4×8 Heavy Russian kettle bell swing
4×5 Box up
LIFE: step up
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CONDITIONING D
21 – 15 – 9 Push up + 1 small lap sprint

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Happy Birthday Mr. Shields

Happy Birthday Mr.Shields,
You are vastly reversing the age process everyday. Thank you for your commitment to health and fitness. It has been a pleasure teaching you the past 6 years and getting to know an absolutly amazing man.  It is my honor to be your Coach and you a mentor . You are Mr. Consistency showing up to every Tuesday and Thursday at 7am since 2008 and  are one of the reasons our community is so strong.

Check out this blog from Richard’s past  Athlete of the Month.

Shields bday

What does age mean? Not being able to do the things you used to do. If I can get you doing things you haven’t done for ten or fifteen years, isn’t that exciting? Jack LaLanne

HELL WEEK at SICFIT Scottsdale spring 2014

hell week grad

  Congratulations Spring 2014 HELL WEEK graduates. From top left Amanda, Beth, Jackson, *Pete, Steve, Carlos, Wendy, Jesse, Paul and **Lanna.
*Voted leader of the group, by the group
** Most improved

 

 

 

 

 

 

Hell Week
05/12/2014 – 05/16/2014 0500
This 1 week course will push you to your mental limits while teaching you everything we know about training, disciple, leadership, spirituality and more virtues of a warrior. We leave no stone unturned and hold nothing back. These skills are not learned in a textbook, success manual or classroom. They must be experienced in the arena of hard physical training, mental toughness, emotional discipline, and humanity.

www.SICFITScottsdale.com
www.SICFIT.com
480.922.3253
LIFE| FITNESS| SPORT

HellWeek

Memorial Day Challenge at SICFIT Scottsdale

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Strength in Conditioning for Saturday, May 17, 2014

Please join SICFIT Scottsdale and Forged apparel this Memorial Day to honor American Hero, LT. Michael Murphy, with the Murph Challenge! This tremendous challenge is an homage to the strife and struggle LT. Murphy endured fighting for our country and the courageous efforts he took to save the lives of his comrades. Michael Murphy died heroically in Afghanistan on June 28th, 2005, at 29 years of age. In the midst of battle, Murph braved oncoming bullets to reach radio contact to call for reinforcements that would eventually save his comrades from an otherwise dire situation.

Please join us in honoring this brave soldier with a free class on Memorial Day, Monday, May 26, 2014 at 8am, 12pm, 5pm.

image
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CONDITIONING A
 10.8.6.4.2.1 Push press
5-8 Burpee AFAP after each round
35 Second plank plank
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CONDITIONING B
3 Rounds
1 Minute each for total reps
Push up, air squat, sit up, lunge, rest
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Jump Rope Gone Mad

 

Strength in Conditioning for Friday, May 16, 2014

Have you ever jumped rope with your eyes closed before? If not, today at SICFIT Scottsdale is the perfect time to start! Inspired by our functional-fitness, ready-for-anything, strength-in-conditioning philosophy, we are using our jump ropes today to challenge everything from balance and coordination, to stamina and endurance, to the ability to remain focused under fatigue and tension. And of course, all of this is after a pretty gnarly strength session! Enjoy your friday workout, everyone!
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Kids Jump Rope .

CONDITIONING A
Muscle snatch 5×5
Hang power snatch 3×3
Behind the neck push press  4×5
Overhead squats 3×10
CONDITIONING B
10 Minute Jump rope maze
Singles, left leg, right leg, high knees, front to back, side to side, happy feet, double under, eyes closed, singles
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Aloha Competitive Fitness in Paradise!

 

Strength in Conditioning for Thursday, May 15, 2014

SICEST of the Pacific West is rolling in like the tide with less than a month on the countdown until the main event! Registration for all athlete slots closes on the 20th. Needless to say, if you have been debating about testing your fitness at SPW, now is your time to step up and just do it! This will be a competition like no other, testing all areas of physical fitness and even throwing some paddle boarding into the mix! Plus the entire event will be held on the beautiful Kaanapali Beach in Maui, Hawaii! Don’t miss your chance to compete in paradise! Register here!
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WARMUP
1000 Meter parter row with alternating 100 meter sprints
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SKILL
Clean and jerk/ground to overhead
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CONDITIONING
8 Rounds AFAP
1 Tough Clean and Jerk
5 Pull ups
10 Push ups
15 Air squats
1 Minute rest
LIFE: 1 Clean and Jerk+ 5 pull ups + 5 push ups + 5 squats
SPORT: Bodyweight Clean and Jerk
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FlexRx to a Stronger Squat

 

Strength in Conditioning for Wednesday, May 14, 2014

Who doesn’t want to strengthen their squat? The Exercise of the Week from FlexibilityRx is designed to do just that, and will improve your pistols to boot!

B-Stance-Single-Leg-Squat

“The B-Stance Squat is a challenging single leg exercise that transfers over into a stronger squat and more stable single leg movements.  Assess your strength per side and perform more reps on the weaker leg. This movement is greater for stability and motor control and can be incorporated into a warmup with just the barbell.  For a video on the B-Stance squat, check out this great article by Bret Contreras.” – Kevin Kula of FlexibilityRx

WARMUP
Barbell progression off ground
Deadlift + Hang Clean + Press + Back Squat
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CONDITIONING A
7 Minute EMOM of 7 back squats
7 Minute EMOM of 7 hang power clean
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CONDITIONING B
Tabata burpees
*Score is lowest round
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Got Teenagers?

 

Strength in Conditioning for Tuesday, May 13, 2014

Send your teen to a camp this summer that they will love — SICFIT Scottsdale’s Bigger Faster Stronger Athletic Camp! This camp will help your teen develop the 10 basic components of physical fitness that we ourselves work towards in our workouts every week at the gym. Your teen will also be introduced to the intricacies of proper functional movement, helping them establish healthy movement patterns that will benefit them for the rest of their lives. Additionally, our coaches will emphasize important character traits that Strength in Conditioning with their peers cultivates, such as communication, leadership, and teamwork. Don’t miss out on this great opportunity for your teen this Summer! Sign up here!
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S.
STRENGTH
Shoulder press
10-8-6-4-2
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CONDITIONING A
Baseline 2.0
500 Row + 40 kb swings + 30 push ups + 20 pull ups + 10 burpees
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CONDITIONING B
Row pyramid:
10 Strokes hard + 10 Strokes light
20 Strokes hard + 20 Strokes light
And so on for 30, 40, 50, 40, 30, 20, 10
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