Holiday Travel Guide for Fitness Freaks

 

Strength in Conditioning for Thursday, December 11, 2014

When you think about the holidays, what are a few things that comes to mind? For a lot of us, one of the answers is travel. With hours of sitting cramped in a car or airplane, its important to have a plan of action for being active during your stay at your final destination. Below are some tips from the SICFIT Scottsdale holiday guide that will get your blood pumping while spending quality time with the friends and family you are visiting.
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WARM UP
Banded Iron Cross
Lunge Complex
High Knees
High Kicks
Carioca
High Skips
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STRENGTH
5 Sets
5-8 Partner Strict Weighted Pull Ups
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CONDITIONING
LIFE: Row 2k or Run 1 Mile
FITNESS & SPORT: Run or Row 5k

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The Single Leg Box Squat

 

Strength in Conditioning for Wednesday, December 10, 2014

The single leg squat, also known as the pistol squat, is one of the best lower body exercises you can do in the gym.  The problem is that most athletes lack the stability and flexibility to do a full pistol squat.

While there are many pistol variations and progressions, one of the best ways to work your way towards a good looking bodyweight pistol squat is the pistol box squat with counterweight.  This exercise has long been a favorite of Mike Boyle, which he discussed in his classic text, “Advances in Functional Training.”

Plate-Loaded-Front-Squat.
Three Elements of the Pistol Squat

  1. Improve Ankle Flexibility
  2. Use a Counterweight to Improve Motor Control
  3. Progress Squat Depth with the Box Squat

Ankle Flexibility

Before getting started with pistol squats you may want to improve your ankle dorsiflexion with this lower leg routine.  Good ankle range of motion allows the knee to track forward enough for the hips to shift backwards while keeping your weight on your heels.

The Plate Loaded Front Squat

Many athletes that struggle to keep their knees out, torso upright, and weight on their heels during an air squat have poor motor control.  Performing squats with a plate in front or practicing goblet squats are great ways of improving core stability and motor control.  Holding a weight in front also helps athletes maintain tension during squats for improved control at the bottom to prevent a rounding of the lumbar spine.

Ryan DeBell of, “The Movement Fix” recently wrote a great article called “Squatting’s Biggest Double Standard.”  He points out that many athletes round their lumbar spine at the bottom of the pistol committing what is referred to as the ‘butt-wink.’  He explains that the same standard (neutral lumbar curve) should be applied to the pistol squat.

Single-Leg-Box-Squat

The Box Squat

One of the best corrective drills for a regular air squat is the box squat.  The box squat allows an athlete to progress their squat depth over time by lowering the box as motor control at the bottom position improves. This is key to preventing the butt-wink and maintaining thoracic extension throughout both the pistol and regular squat.

The single leg box squat is a great exercise to improve hip motor control, core stability, and to correct side-to-side strength differences.

Keeping the free leg bent makes it easier to maintain a neutral lumbar curve and thoracic extension.  Once an athlete is able to achieve greater depth with the pistol box squat they can remove the box and focus on extending the free leg for a greater challenge.

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

Related Resources

FlexibilityRx™: Improving Ankle Dorsiflexion for the Squat 

FlexibilityRx™: Single Leg Exercises: Bulgarian Split Squat

The Movement Fix: Squatting’s Biggest Double Standard

WARM UP
400 Meter Run
Up Down Dog
Sumo Squat 2 Stand
Arm Swings
Leg Swings
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SKILL
Reverse Tabata
L‐Sit
Top of Pull Up Hold
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STRENGTH
LIFE: 4×10
FITNESS: 5×5
SPORT: 10‐8‐6‐4‐2 building
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CONDITIONING
AMRAP in 12 Minutes
3, 6, 9, 12… Ascending Ladder
LIFE: Sit Ups + Knee Pushups + Box Step Ups
FITNESS: Knees-to-Chest + Strict up to Abmat + Box Jumps 24/20
SPORT: Toes-to-bar + Ring Pushups + Box Jumps 30/24
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Reliving the SICEST Moments of the Weekend

Strength in Conditioning for Tuesday, December 9, 2014

The buzz of SICEST of the Southwest III continues to radiate through the veins of SICFIT Scottsdale, and likely will continue to do so for months to come. Though, admittedly, we are a bit biased, but we truly believe that this was the most epic competitive fitness event of the year. If you were not able to get in on the action, or just feel the itch to relive some of the magic, here are some phenomenal videos by Paul Deuchar that will transport you right back to SSWIII!

Jorge SSWIII from Paul Deuchar on Vimeo.

Sean SSWIII from Paul Deuchar on Vimeo.

Dustin Mike Mary Max Brittany Megan at SSWIII from Paul Deuchar on Vimeo.

Team SICFIT EP SSWIII from Paul Deuchar on Vimeo.

SICFIT Team SOS at SSWIII from Paul Deuchar on Vimeo.

 

WARMUP 
Mobility Lunge
Walking RDL
High Knees
Bear Crawl
PVC
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STRENGTH
5 Rounds
Shoulder Press
LIFE: 10 | FITNESS: 5 | SPORT: 10‐8‐6‐4‐2 building sets
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Dumbbell or Kettle bell Single Arm Row
200 Meter Run
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CONDITIONING
3 Rounds | 1 Minute Stations
Squats
Dumbbell Snatch
Lunge
Burpees
LIFE: Air Squats & Lunges
FITNESS: Goblet Squats and Lunges
SPORT: Overhead Squats and Front Rack Lunges95/65

 

SICEST of the SOUTHWEST III was the greatest sporting event in the history of Scottsdale.

Dear Sponsors, Volunteers and Judges at the SICEST of the SOUTHWEST III.

Along with my wife Najla, our team and the entire SICFIT crew we would like to take a moment to personally thank you for your participation in the SICEST of the SOUTHWST III. For the first time ever we brought this event outdoors, away from the convention center and into the streets on the blacktop. This is where my first experience with the sport began and where I believe it truthfully belongs. It was a beautiful 70 degrees, slight overcast with short bursts of sunlight breaking through the clouds on what we Arizonans call winter.

With over 250 competitors and somewhere around 700 spectators the back lot at SICFIT Scottsdale was slamming, the D.J was spinning and the athletes were flying. It far surpassed any expectations that we imagined leading up to the event.
As you know putting on a competition of any size is a huge process that takes meticulous hours of organizing, preparation and follow through. We did this with your help and the hard work of our volunteers and judges. We hope that you enjoyed the SICEST as much as we did and that you plan on coming back again next year. If you would like to learn more about the SICEST of the Pacific West II in Maui next summer email me directly at Luke@SICFIT.com.
Thank you and have a happy, healthy, holiday from our family to yours cheers to 2015!
Luke Kayyem

 

Congratulations to Coach Jorge Aragon for placing 2nd in the Pro division.

SSW312

 

 

 

 

 

 

 

 

 

 

 

Congratulations to Coach Sean Nugent for placing 3rd in the Intermediate division.

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For more photos of the SICEST of the SOUTHWEST III click HERE: 

SICFIT Ahead of the Fitness Curve… As Usual

 

Strength in Conditioning for Monday, December 8, 2014

Once again, SICFIT Scottsdale is ahead of the curve when it comes to what works in health and fitness! According to the American College of Sports Medicine, bodyweight training will take the prize in 2015 for the most popular fitness trend of the year. But don’t get it twisted, this is not an in-one-day-and-out-the-next kind of fad. This exercise modality is here to stay simply because it works. It’s just that people had to get tired of stationary bikes and techno, shaking their hips to latin beats, and endless trampoline jumping to remember this!

But SICFIT Scottsdale has always liked to keep things simple and to the point. Our Bodyweight class is consistently the most popular class each week. And next year, we will be offering one every single day! Add this to your weekly routine to experience the simple effectiveness of Bodyweight Fitness!
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WAMRUP
Sampson Lunge
Inch Worm
High Knees
High Kicks
Butt Kickers
Side Shuffle
Carioca
Bear Crawl
Crab Walk
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SKILL & STRENGTH
6‐8 Sets
1 Power Clean + 1 Front Squat + 1 Jerk
LIFE:‐Hang Power Clean or use Kettle Bell
FITNESS & SPORT: Build to comfortable max
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CONDITIONING
5 Rounds
30 Seconds On 30 Seconds Off
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LIFE
Step Up 20
Push Press or DB Push Press
Row for Cals
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FITNESS
Box Jumps 24/20
Push Press
Row for Cals
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SPORT
Box Overs 24/20
Push Press 115/75
Row for Cals
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Get Down with the SICness at SICEST of the Southwest III

 

Strength in Conditioning for Friday, December 5, 2014

This Saturday, beginning at 8am, come get in on the action as athletes from around the region battle it out in SICFIT Scottsdale’s own backyard. This year’s SICEST of the Southwest competition has jumped outside the competitive fitness box and is blending old school with new sport, challenging athletes to adapt and strategize on the Grid Lot. As SICFIT Scottsdale members, you get free entry to the SICEST show in the Southwest. Come show your support to Team SICFIT as they get down with the SICness!

WARMUP
5 Rounds
Run Small Lap + Walk Small Lap
Dynamic Movement
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CONDITIONING A
50 Lunges + 10 Air Squats
40 Lunges + 20 Air Squats
30 Lunges + 30 Air Squats
20 Lunges + 40 Air Squats
10 Lunges + 50 Air Squats
Walking Rest for 2 Small Laps
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CONDITIONING B
3 Rounds Each
Sleds High/High + Run Small Lap
Sleds High/Low + Run Small Lap
Sleds Low/Low + Run Small Lap
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STRETCH
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Never Judge a Workout by the Whiteboard

 

Strength in Conditioning for Thursday, December 4, 2014

Say goodnight to your core and upper body my friends, because after today’s conditioning they will be toast (gluten free of course). Over the next few days, as you go about your routine activities — like turning the wheel of your car, sitting up to get out of bed, removing a pitcher from the fridge, and other very simple, non-strenuous activities — you can thank SICFIT Scottsdale for this workout that just didn’t seem so bad upon first glance. Never judge a workout by the whiteboard folks — those always turn out to be the worst!
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Muscle Soreness.

WARM UP
800 Meter Run
Lunge Complex
Sumo Squat 2 Stand
PVC Skill
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STRENGTH
Ab Circuit
5 Rounds
10 Lying Toes to Bar
10 Situps
10 Knees to Elbows
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CONDITIONING
LIFE
10‐8‐6‐4‐2
Ring Row & Bench Dip
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FITNESS
10‐8‐6‐4‐2
Pullup
20‐16‐12‐8‐4
Hand Release Pushup
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SPORT
10‐9‐8‐7‐6‐5‐4‐3‐2‐1
C2B Pullup & Strict HSPU
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The Dead Bug Exercise for Core Stability

 

Strength in Conditioning for Wednesday, December 3, 2014

One of the most common problems athletes struggle with in the gym is poor anterior core stability.  The abdominals play a major role in stabilizing the hips and preventing hyperextension of the low back. Overarching the low-back during a shoulder press or suffering from low-back pain after deadlifts is often due to weak glutes and abdominals.

Deadbugs train the abdominals to keep the back flat against the floor during arm and leg movement.  If the low-back does not maintain contact with the floor during the exercise – the abdominals are not fixing the ribcage down and keeping the hips from tilting anteriorly.

The Leg Lowering Test
A quick test for anterior core stability is the leg-lowering test.  Exercise programs that only train the abdominals for spinal flexion (situps) are not training the abdominals for their most important function – core stability.

LegLoweringTest

The deadbug, like the bird-dog exercise, are great exercises to include in a warmup to ‘groove the pattern’ of good hip and low-back stability.  What you may find is that your squats and deadlifts feel lighter – with heavier weights.

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

Related Resources
Tony Gentilcore – Deadbugs: The What, Why, and How 
Mike Robertson: Core Training for Smart Folks

Dead-Bug-Exercise

WARMUP
Mobility Lunge
Inch Worm
High Knees
High Skips
Bear Crawl
Crab Walk
Carioca
Side Shuffle
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STRENGTH
Build to a Heavy Power Clean.
LIFE: Dumbbell Hang Clean + Push Press
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CONDITIONING
AMRAP in 8 Minutes
Wall ball + Burpee + Russian KB Swing
3, 3, 3…
6, 6, 6…
9, 9, 9
* Continue increasing by 3 reps
LIFE: Ball Slams
FITNESS: Depth and target before weight and intensity
SPORT: 30/20 + 10’ target
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Cut Yourself Some Slack, But Don’t Let Yourself Off the Hook

 

Strength in Conditioning for Tuesday, December 2, 2014

Whose already feeling the time crunch that the most wonderful time of year gifts us with? You’re not alone. We at SICFIT Scottsdale are feeling it too. With travel plans, wish lists, door busters, and those last minute DIY projects before your guests arrive, we totally understand that making it to the gym might get put on the back burner.

At SICFIT Scottsdale, we’re big into whole-life balance, so to this we say, “Cut your self some slack, but don’t let your self off the hook.” Try and make it to the gym at least a couple times a week. But for the days that you can’t, here are some quick home-workout ideas you can knock out and then get back to that Pintrest stocking stuffer project…  or whatever it was you were doing. ;)
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WARMUP
900 Meter Run or Row
Dynamic Movement
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SKILL & STRENGTH
EMOM for 10 Minutes
10 Alternating DB or KB Snatch
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CONDITIONING
5 Rounds
AMRAP in 3 Minutes | 1 Minute Rest
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LIFE
3 Ring Row
6 Pushup on Abmat
9 Air Squat w/ Medicine Ball
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FITNESS
5 Pullup
10 Pushup
15 Air Squat
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SPORT
5 HSPU
10 Pistols
15 Pullups

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