Blurring the Lines Between Strength & Cardio Training

 

Strength in Conditioning for Tuesday, September 15, 2015

At SICFIT Scottsdale, we love to blur the lines between strength training and cardio. In our eyes, if we can give your muscles a pump along with your heart rate — we are giving you the best bang for your sweaty buck!

Not to mention this style of training is proving, over and over again, to be the most effective way to workout. But even without the research, as the original functional fitness gym in Scottsdale, we’ve known this to be true from the get go!

If there were one exercise that is top-dog in both the strength-building and heart-rate-pumping categories — it is definitely the thruster! It’s fast paced, it’s heavy, and after a few of ‘em — if you weren’t already, you’ll definitely be a believer in SICFIT Scottsdale’s brand of fitness training!

Interested in giving out workout methodology a try? Call us to schedule your free intro  at 480-922-3253!

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WARMUP
800 Meter Run
Roll Out
PVC Mobility
Band Stretch Overhead
.
STRENGTH
8 Minute EMOM
2 Strict Press + 3 Push Press
.
CONDITIONING A
10 Thrusters | Rest 60 Seconds
8 Thrusters | Rest 60 Seconds
6 Thrusters | Rest 90 Seconds
5 Thrusters | Rest 90 Seconds
5 Thrusters
LIFE: Barbell
FITNESS: Same Weight All Rounds
SPORT: Increase Weight Each Round
.
CONDITIONING B
25 Burpees
Rest 1 Minute
400 Meter Run
Rest 1 Minute
250 Jump Ropes

 

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Whole Life SICCESS!

 

Strength in Conditioning for Monday, September 14, 2015

Are you up for a 56 day challenge that could change your whole life?! Are you ready to to finally commit to those small changes in your daily habits that make a huge difference? And most importantly, are you ready to have fun, feel great, and see incredible results?!

Well then you are ready to join Team SICFIT, for the Whole Life Challenge! Beginning on September 19th, you, along with your fellow Team SICFIT challengers, will commit to nearly two months of making positive, healthy choices that fall into seven categories: Nutrition, Exercise, Mobility, Supplementation, Hydration, Reflection, and Lifestyle Practices.

During this challenge you will receive online accountability and motivation, progress tracking, fun workouts, and all of the information you need to turn this Whole Life Challenge into a Whole Life SICCESS!

No need to be a SICFIT member to join, simply follow this link to register!

 

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WARMUP
90 Seconds Light Kettle Bell Swing
10 Goblet Squats
10 Waiters Walks
3 Turkish Get Ups Each Arm
5 Slow Eccentric Pull Ups
.
SKILL
Double Unders
.
CONDITIONING A
3 Rounds
20 Back Squat
30 Second Rest
30-45 Second Chin Up/Ring Row Hold
30 Second Rest
30-45 Second L-Sit/Tuck Hold
90 Second Rest
LIFE: Barbell Back Squat or Air Squat
FITNESS & SPORT: 50-65% of 1RM Back Squat
.
CONDITIONING B
Row Spring Ladder
10 Second on + 10 Seconds off
20 Second on + 20 Seconds off
30 Second on + 30 Seconds off
…. To 90 Seconds
.
COOL DOWN
Roll Out
Stretch
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REAL WORK = REAL RESULTS

 

Strength in Conditioning for Saturday, September 12, 2015

When the going get’s tough, SICFIT Scottsdale says BRING IT ON! At our gym, we live by the philosophy that anything worth while, is worth the great efforts required to achieve it!

We apply this believe to our fitness methodology, challenging our members to run, row, push, press, squat, and jump further, faster, longer, and harder than they did the week before!

If you’re willing to put in the REAL WORK to get those REAL RESULTS, then you are ready for Strength In Conditioning FITness — SICFIT Style!

At our three Valley locations we offer group training in small-class settings. In these classes you get tons of individual attention from our coaches, with the added bonus of the team camaraderie and motivation.

SICFIT also offers private coaching sessions. In this training setting, your trainer makes you their number one focus. With their support, guidance, and encouragement — all of your health and fitness goals are as good as gotten!

Call any one of our locations to schedule a free intro session!

SICFIT Scottsdale
 Scottsdale, AZ
 (480) 922-3253

SICFIT Old Town
 Scottsdale, AZ
 (480) 718-5041

 

SICFIT Old Town

WARMUP
Coaches Choice

CONDITIONING A
1500 Meter Row
Run Small Lap
10 Toes to Bar
1200 Meter Row
Run Big Lap
10 Toes to Bar
800 Meter Row
800 Meter Run
10 Toes to Bar
.
CONDITIONING B
2 Rounds
1 Minute Max Effort Push Up
1 Minute Rest
1 Minute Max Ring Row/ Strict Pull Up
1 Minute Rest
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SICFIT Remembers 9/11

Strength in Conditioning for Friday, September 11, 2015

We can all remember where we were fourteen years ago today, on one of the most tragic days in U.S. history. On this anniversary of 9/11, we hope that you will spend part of your day with SICFIT, at any one of our locations around this great nation.

Today at our gyms, we workout along side of our nation’s uniformed heroes. As we sweat along with them, we remember the bravery and commitment to service that their comrades displayed that day, and we give tribute to the many lives lost.

We hope that you will join us for this free workout. Please consider making a donation on site to the 100 Club — a nonprofit organization dedicated to helping the families of first responders in times of tragedy.

Sign up online or by calling any of the four SICFIT locations hosting this event. If you’re registering for the Scottsdale location, scroll through the right-side events banner and click on the class time you would like to attend.

Looking forward to seeing lots of new faces to honor this day. Please share this link with your friends and family and invite them along as well.

SICFIT Scottsdale
 Scottsdale, AZ
 (480) 922-3253

SICFIT Old Town
 Scottsdale, AZ
 (480) 718-5041

SICFIT El Paso
 El Paso, TX 
(915) 307-1720

9/11 TRIBUTE WORKOUT
20 Minute AMRAP
9 Burpees
11 Pull Ups
21 Kettle Bell Swings
LIFE: 1 Round + 1 Minute Rest (Ring Row + Russian Swings)
FITNESS: 55/35, no bands but jumping pull ups ok

SPORT- 75/55, wear a vest

Dan John: Can You Go? Book Review

 

Strength in Conditioning for Thursday, September 10, 2015

Dan John has a talent for making complex subject matters simple.  Whether it’s coaching cues (Squat between your legs), categorizing movement (push, pull, hinge, squat, loaded carry), or clarifying questions (Prisoners Dilemma) he knows how to get at what matters.

“If, for whatever reason, you were only allowed three 15-minute sessions a week, what would you do?  What this question asks and answers is what you consider the core, the fundamentals, of the path to the goal.” – The Prisoners Dilemma

Dan John’s new book, “Can You Go?: Assessments and Program Design for the Active Athlete and Everybody Else” is no different – it provides overlooked yet fundamental assessments and program design strategies for the coach overwhelmed with information.

Can-You-Go-Dan-John

 

1-2-3-4 Assessment

The 1-2-3-4 Assessment looks at factors related to three qualities – joint mobility, body composition and strength.   One of the assessments is a sit to stand test, which actually has a correlation with life expectancy. Older populations that are unable to perform this test are at a greater risk for falling and fracturing a hip.

Athletes of all ages can benefit from spending more time on the ground and transitioning to and from the ground with exercises like Turkish Getups, rolling, crawling patterns, and the exercises that Dan John outlines in this book.

“One of the things I’ve realized is that many Americans literally spend no time on the ground.  So, I came up with a little teaching drills that masquerades as a cardiovascular workout for some and a mobility workout for others.  It’s called “Get Back Ups” or GBUps.” – Dan John

 The sit to stand and other assessments in the book help to clarify what the trainee needs to focus on (mobility, body composition, strength) and provides a template with seven categories for program design. For example, a ONE needs mobility, a THREE needs better body composition, and a FIVE needs strength.  The Five Tools listed below can then be used in correct combination for each of the seven types.

The Five Tools

  1. Nutrition and caloric restriction
  2. Inefficient exercise
  3. Strength training
  4. Hypertrophy and mobility training
  5. Mental set

7 Categories of Training Focus

  1. Need hypertrophy and mobility (goblet squats/hip-flexor stretches)
  2. Need nutrition and inefficient exercises (exercises they struggle with)
  3. Eat less, move more (prep more food, train alone less often)
  4. Strength/body compo (many women) – combine kettlebell/barbell work
  5. Focus on fundamentals with appropriate reps/sets
  6. Mix mobility and strength work, explore Olympic lifts
  7. Train the mind, focus on small habits

Aside from the assessments and seven categories here are two other major take-aways I enjoyed.  I highly recommend this book for athletes and coaches.

Three Essential Mobility Drills

  1. Stretch the Hip-Flexors
  2. Mobilize the Thoracic Spine
  3. Train Rotary Stability (bird-dog, rolling patterns)

The Coach’s Ten Commandments for Keeping the Goal the Goal

  1. Train appropriately for the goal.
  2. Train little and often over the long haul.
  3. The longer it takes to get in shape, the longer the shape will remain.
  4. Warmups and cooldowns really do play important roles.
  5. Train for volume before intensity.
  6. Cycle the workouts.
  7. Train in a community.
  8. Train the mind.
  9. Keep the training program in perspective.
  10. Fundamentals trump everything else.

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

Related Resources

Stop Chasing Pain Podcast – Dan John: Can You Go? (link)
Can You Go?: Assessments and Program Design for the Active Athlete (link)
Dan John Website (link)
Sitting-Rising Test (link)

Dan-John-Can-You-Go

WARMUP
5 Rounds
1 Minute Jump Rope
30 Second Side Plank
30 Second Rest
.
STRENGTH
5 Rounds
6 Single Leg Romanian Deadlift
6-8 Bent Over Row (31×3 tempo)
6-8 Standing Single Arm Dumbbell Press (31×3 tempo)
6 Pistol Squat
30 Second Rest Between Movements
<
CONDITIONING
6 Minute Max Calorie Row
.
COOL DOWN
Roll Out
.

 

  1. B) 6 min Row max cals

 

+ roll out

9/11 Tribute Workout at SICFIT

 

Strength in Conditioning for Wednesday, September 9, 2015

This Friday, we remember and honor the great U.S. tragedy that took place fourteen year ago on September 11th, 2001. While it is important to remember the sorrow, the fear, and the disbelief that we all experienced that day, at SICFIT we also seek to remember the heroism, the patriotism, and the kinship for our U.S. brothers and sisters that this historic event also brought to the surface.

To celebrate the anniversary of 9/11, SICFIT gyms around the nation will be hosting a complementary “Hero Workout.” Both members and nonmembers of SICFIT gyms are welcome — so bring your family and friends for this unique patriotic tribute. After the workout we hope that you will consider making a donation on site to the 100 Club — a nonprofit organization dedicated to helping the families of first responders in times of tragedy.

Sign up online or by calling any of the four SICFIT locations hosting this event. If you’re registering for the Scottsdale location, scroll through the right-side events banner and click on the class time you would like to attend.

Looking forward to seeing lots of new faces to honor this day. Please share this link with your friends and family and invite them along as well.

SICFIT Scottsdale
 Scottsdale, AZ
 (480) 922-3253

SICFIT Old Town
 Scottsdale, AZ
 (480) 718-5041

SICFIT Chandler 
Chandler, AZ 
(480) 553-7603

SICFIT El Paso
 El Paso, TX 
(915) 307-1720

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WARMUP
Roll Out
PVC
Band Overhead Mobility
.
STRENGTH A
5 Rounds
3 Tall Jerks w/ 3 Second Hold in Receiving Position
1 Minute Rest
.
STRENGTH B
8 Minute EMOM
2 Press + 3 Push Press
.
CONDITIONING
5 Rounds
Run Big Lap/30 Calories on Airdyne
8 Clean and Jerks
8 Burpees
LIFE: Small Lap + 8 Hang Power Clean & Push Press + 5 Walk Out Push + 1 Minute Rest
FITNESS: 95/65
SPORT: 135/95
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Do You Yoga?

 

Strength in Conditioning for Tuesday, September

If Strength in Conditioning Fitness had a perfect match made in heaven, it would be Yoga. Strength in Conditioning is great at developing core power, brute strength, speed, and stamina. Like any good soul mate, Yoga steps in to fill in the gaps and is great at developing core control, muscular stability, flexibility, and endurance. Combine the two together and the results are enough to make anyone unstoppable!

Today at SICFIT Scottsdale we will be giving you a little taste of what yoga can add to your fitness. Our warmup will include a 10 minute Yoga flow. Be prepared to be surprised at how challenging and effective even just 10 minutes of yoga can be! In fact, your workout afterwards may even be one of the best performances you have given in weeks!

After experiencing the benefits of yoga first hand, we hope that you will join us Saturday mornings at 10am for SICFIT Scottsdale’s very own, full yoga class. This class is included as part of your membership, so come take advantage of this great offering!

 

Yoga

WARMUP
10 Minute Yoga Flow
/
SKILL
Handstand Practice
70 Second Handstand Hold Against Wall
.
CONDITIONING A
3 Rounds
20 Back Squats
Rest One Minute
1 Minute Max Effort Sit Ups
Rest One Minute
15-30 Second Bottom of Push Up Hold
5-8 Push Ups (SPORT: Plyo Push Up)
Rest One Minute
LIFE: Air Squat or Barbell Back Squat
FITNESS +  Sport: 50-65% of One Rep Max back Squat
.
CONDITIONING B
50 Mountain Climbers
50 Jump Rope
40 Mountain Climbers
40 Jump Rope
30 Mountain Climbers
30 Jump Rope
20 Mountain Climbers
20 Jump Rope
10 Mountain Climbers
10 Jump Rope
.
COOL DOWN
Roll Out
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Happy Labor Day SICFITTERS!

 

Strength in Conditioning for Monday, September 7, 2015

Happy Labor Day SICFITTERS! With all the BBQs, Cook Outs, Picnics, and Pool Parties today, it can be tough to stay committed to your paleo game plan. Try not to show up to the foodie festivities you have planned today with an empty stomach. This will help you make smarter decisions while you’re there.

Remember also, that a little bit of indulgence is perfectly okay. And with all the hard work you put forth in the gym and in the kitchen each week — you definitely deserve it! Try to pick one or two items to enjoy. And when you finally indulge in those items, enjoy every last bite!

We hope that in between patriotic parties you will still make time for your fitness today at SICFIT Scottsdale! Please keep in mind that we have limited holiday hours. We hope you will join us for one of the following class times:

8:00am FITNESS
12:00pm FITNESS
3:45pm Teens
5:00pm Bodyweight

Enjoy your holiday and long weekend, SICFITTERS!

PatrioticKettlebell

 

WARMUP
Big Warm Up
Run + Line Drills
.
CONDITIONING
16 Minute EMOM
Even Minute: 30 Seconds of Box Ups
Odd Minute: 45 Seconds of Push Ups
SPORT: Handstand Push Ups
.
14 Minute EMOM
Even Minute: 30 Seconds of Wall Balls
Odd Minute: 45 Seconds of Sit Ups
.
12 Minute EMOM
Even Minute: 30 Seconds of Kettle Bell Swings
Odd Minute: 45 Seconds of Flutter Kicks
.
COOL DOWN 
Walk Big Lap
Stretch
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A Quick Upper Body Assessment

 

Strength in Conditioning for Saturday, September 5, 2015

The following assessment is a quick screen that I take all athletes through that want to be cleared for overhead lifting.  At first glance it may appear that the screen simply measures shoulder external rotation – however the screen reveals much more.

Corrective exercises can be quickly implemented, before being assessed in their effectiveness in improving this position.  The best angle for the person performing the screen is from the side where they can see whether or not the low back is in contact with the wall.

Here is what I look for during this screen…

Pelvic Tilt

An athlete that has a strong anterior pelvic tilt (hips tilted forward) will often have a visible downward slant to their pelvis.  This often takes the back into excessive hyperextension and will be represented by a visible space between the low back and the wall.  Correctives include glute bridges and hip thrusts with an emphasis on a taking the hips into posterior pelvic tilt (tucking the hips under).

 Low Back

While pelvic position can affect the low back (lumbar curve) some athletes with a more neutral pelvis will still present an overextended lumbar spine.  This is observed by noting space between the low back and wall.  This may be caused by a posteriorly tilted ribcage.  This athlete can benefit from abdominal exercises that train a ribcage down position (RKC plank, reverse crunch, dying bugs).  This flaring of the ribcage can affect shoulder mobility and breathing.

Thoracic Spine

Standing against the wall takes the thoracic spine into extension and is a good way to observe the mobility of the mid-back.  Look for stiffness in the chest and an awkwardness of the athlete to maintain their mid back against the wall.  Thoracic hypomobility (excessive thoracic kyphosis) will also affect the athlete’s ability to keep their elbows and wrists flat against the wall.  Correctives should focus on improving thoracic extension, thoracic rotation (rib roll exercise), and stretching tight pec muscles.

Breathing

If the ribcage is flared upward the athlete will often breathe into their chest and neck and not be able to flatten the low back into the wall.  Diaphragmatic breathing is the basis of core stability – glute and abdominal exercises (bird-dog, dying bug) can help restore proper alignment to allow for an athlete to breathe into their sides and belly.  The diaphragm is connected to the deep hip-flexor (psoas) and will be dysfunctional if the abdominals are weak and hip-flexors chronically tight.

Neck

The low back and thoracic spine influence the curvature of the neck.  Note if the athlete is able to keep the back of their head in contact with the wall.  A forward head posture can be corrected by practicing hip hinging drills with a pvc or dowel.  The good morning (pvc vertical), single leg deadlift, and front plank can all be used to train a neutral neck position.

External Shoulder Rotation

Shoulder rotation is the last component I look at – noting if the elbows and wrist are in contact with the wall. In addition to shoulder stretches, it is essential to mobilize the thoracic spine to allow for the externally rotated arm position that is required for back squats and overhead exercises like pullups.  Note that the lats can take the hips into an anterior pelvic tilt and restrict shoulder mobility.

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

Upper-Body-Assessment

WARMUP
Coaches Choice
.
CONDITIONING A
Plank Ladder
10 Seconds On + 10 Seconds Off
20 Seconds On + 20 Seconds Off
30 Seconds On + 30 Seconds Off
…. All the way up to 90
.
CONDITIONING B
4 Rounds
10 Deadlift
5 Burpees Over Bar
8 Front Squats
5 Burpees Over Bar
6 Thrusters
3 Minute Rest
LIFE: Barbell Only
FITNESS: 95/65
SPORT: 135/95 + HSPU instead of thruster
.
CORE WORK
3 Core Exercises
10 – 15 – 20 – 15 -10

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