Rest And Recovery. It’s Part of the Program!

 

Strength in Conditioning for Saturday, January 3, 2015

Sometimes the most productive thing we can do is to rest. And after a week like one we just had, with all the celebration, irregular schedules, and lack of sleep, it is vital to take some time for recovery, to recharge our batteries.

Dedicate the next few days (or whenever you have a free day or two in the next week) to leisurely enjoy revitalizing activities like taking a gentle yoga class, getting some fresh air on a walk or light hike with family or friends, and cozying up in bed early with a cup of hot tea and a good book.

Bring this renewed sense of energy into your work week by using some of your time off to focus on food. Grocery shopping and prepping healthy meals and snacks will ensure that nutritious choices are also easy choices, even on the most hectic of weekdays.

And of course, join SICFIT Scottsdale today and sweat out this crazy New Years Week in todays workout! After so many prowler sled pushes, your body will be ready for that recovery day!

REST

WARMUP
Dynamic Movement
Partner Stretch
Pose Running Drills
.
SLEDS
Prowler Sleds + Pose Running
High/High + Run Small Lap 80% + Walk Small Lap x2
High/Low + Run Small Lap 60% + Walk Small Lap x2
Low/Low + Run Small Lap 40% + Walk Small Lap x2
5 Minute break
1000 Meter run + Sled Up and Down + 1000 Meter row
.
STRETCH
.

 

The Single-Leg RD

Strength in Conditioning for Friday, January 2, 2014

The single leg RDL is a challenging single-leg exercise that teaches the hip hinge movement pattern.  The deadlift is a loaded hinge hinge, which is built upon the ability to stabilize the spine, recruit the glutes and hamstrings, and differentiate hip flexion from lumbar flexion.  The single-leg RDL is one of the best exercises you can do in the gym for better hip and core stability and movement competency that transfers over to many athletic movements.

“The eccentric loading of the hamstrings and glutes during the RDL is the same type of loading that occurs during the first phase of the pull of the snatch and the clean. RDL’s are a great accessory exercise for weightlifters to strengthen the top half of their pull.” – Mike Robertson

 The Hip Hinge

The hip-hinge is a foundational movement pattern that is the basis for exercises like the deadlift, clean, and kettlebell swing.  The hip hinge involves a posterior weight shift of the hips, with bent knees, and a neutral spine.  The hip hinge is a different movement pattern than the squat – which is more of a knee dominant pattern.  However, being able to hip hinge helps athletes understand how to shift their hips back and ground their weight through their heels during the descent phase of the squat.

Quad dominance, poor hip mobility, and poor core stability all make it hard to execute the hip dominant movement pattern.  The hip hinge loads the ‘posterior chain’ – tensioning the glutes and hamstrings – and unloads the low-back.  Athletes that do not know how to hip hinge will often substitute lumbar flexion for hip flexion.  Greg Glassman calls this movement dysfunction Muted Hip-Function.

Athletes that struggle to hip hinge will often round their low-backs during squats and deadlifts increasing the potential for injury.  The ability to hip hinge is a skill that is needed for exercises like the barbell good morning and single leg RDL.  This skill is what prepares athletes for loaded weight training exercises – heavy squats and deadlifts.

Key Points to the Single Leg RDL

  • Neutral lumbar spine (don’t arch or round low-back)
  • Neutral thoracic spine (press chest forward)
  • Neutral cervical spine (keep neck in-line with spine)
  • Maintain slight knee bend (soft-knees)
  • Push the hips back (hinge at the hips)
  • Drive heel towards the ceiling
  • Lower torso with hips (don’t reach for KB)
  • Partial range of motion is fine
  • Kettlebell helps with balance
  • Crush handle with grip

 

“CRUSH the dumbbell with your grip.  By doing so, you create a phenomenon called irradiation, which forces the rotator cuff to fire and essentially “packs” the shoulder nice and tight.  This is important because you can’t think of this movement as actively lowering the DB with your arm – many trainees make the mistake of trying to touch the DB all the way to the floor, resulting in a significant amount of flexion, which I don’t agree with.” – Tony Gentilcore

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

 

Related Resources

Syatt Fitness: Exercise Video of the Week: The Single-Leg RDL (link)
Tony Gentilcore: PERFECTING THE 1-LEGGED RDL (link)
Bret Contreras: The Single-Leg RDL (link)
Robertson Training Systems: How to RDL (link)

Single-Leg-RDL

 

WARMUP
Shoulder & Hip Mobility
.
STRENGTH
Thrusters off rack
LIFE: 12, 10, 8 + 12, 10, 8 PVC/Barbell
FITNESS: 9, 7, 5 + 9, 7, 5
SPORT: 3, 2, 1 + 3, 2, 1
5 Minute Rest
.
CONDITIONING
2 Minute Max Air Squat
2 Minute Max max Sit Up
20 Box Jump/Step Downs
.

 

New Years Open Gym

 

Happy First Day of 2015 everyone!

Start this year out strong and join us for open gym any time between 10am and 2pm.

Invite your friends and family to try our gym for free for the next two weeks and you just might be the catalyst that makes 2015 their healthiest, fittest, thinnest, sexiest year yet!

New Year New You

 

How to Make Your New Years Resolutions Count

 

Strength in Conditioning for Wednesday, December 31, 2014

Perhaps the only thing more cliche for the general population than setting a New Years resolution is not sticking with it. But here at SICFIT Scottsdale, there is nothing “general” about us. In fact, for us, setting a resolution for the New Year might seem a redundant because we are constantly “resoluting” to better ourselves throughout the year.

But why not ride the wave of intentional transformation that the new year brings and set ourselves up with some new goals to meet. Here are a few ways to make your New Years resolutions stand out from the rest of your very many goals:

  1. Take some time to write out your intentions for the new year. Writing is a powerful tool of personal contemplation and makes our goals more concrete. (If writing and verbal expression isn’t your thing, try making a vision board with images and words from magazines and newspapers.)
  2. Visualize what meeting your goal would look and feel like by the year’s end. By cultivating the image of success in our minds, we subconsciously align ourselves with our goal, making all the thoughts and actions required to achieve it flow from us naturally.
  3. Reflect on our resolutions with someone important to us. Talking about our goals with a trusted supporter makes us accountable to not just ourselves, but to our confidant as well.

Regardless of what method you choose to create a strong and thoughtful New Years resolution, remember that SICFIT Scottsdale is always one of your biggest supporters! Tell us about your goals and how we can help you achieve them and you know we got your back!

Write your resolutions to make them more tangible.

Write your resolutions to make them more tangible.

TEAM CONDITIONING
3-4 People | One Works at a Time
1000 Meter Row
100 Kettle Bell Swings
100 Sit Ups
750Meter Row
75 Kettle Bell Swings
75 Sit Ups
500 Meter Row
50 Kettle Bell Swings
50 Sit Ups
250 Meter Row
25 Kettle Bell Swings
25 Sit Ups
LIFE: 1 Minute of Row+  10 Kettle Bell Swings + 10 Sit Ups
.

 

Can’t Work Your Way Out of a Bad Diet

 

Strength in Conditioning for Tuesday, December 30, 2014

At SICFIT Scottsdale, we are in the business of seeing our students succeed in their health, weight-loss, and athletic goals. And because of this, we know that our work is not done when your workout is. We still have knowledge to drop and support to give on the most vital component of fitness… nutrition!

This is why we offer Food as Fuel – a one hour seminar on how a “practically” paleo diet will multiply your effort in the gym and enrich your life outside of it. Learn what counts as paleo and what doesn’t, some science on how it works, and the tips and tricks we use to make eating healthy easy and delicious.

Join us Thursday, January 15th at  7pm for this free, but invaluable, information session. This seminar is especially perfect for new members to the gym or those who just need a refresher course to get their diet back on track. We hope to see you there!

What Counts as Paleo?

WARMUP
10 Rounds
30 Second Row for 30 seconds
30 Second Resting Walk
.
SKILL
Rope Climbs and Rope Squats
.
CONDITIONING
300 Meter Run
50 Medicine Ball Sit Ups
300 Meter Run
50 Hand Release Pushups
300 Meter Run
50 Lunges Each Leg
.
COOL DOWN
10 Minutes of Stretching

/
Photo by: Next TwentyEight
,.

SICFIT Scottsdale Opens its Doors to 2015… For Free!

 

Strength in Conditioning for Monday, December 29, 2014

It is ceremonious that with the New Year, comes a renewed sense of personal commitment to ourselves. While these opportunities exists in every area of our lives, SICFIT Scottsdale wants to help our community approach our physical fitness with the same vigor. To bring this energy into the New Year, we are opening our gym doors to both members and non-members, and it won’t cost anyone a dime! Just stop by on the first day of the year between 10am-2pm and activate your free two week pass!

We hope this deal will help our community kick start 2015, building the energy and momentum that we can thrive on all year long!

SICBAN16

WARMUP
3 Rounds
200 Meter Run
10 Lunges
10 Inch Worms
10 Side Lunges
.
OLYMPIC WEIGHTLIFTING
Clean and Jerk Barbell Progression
Build to Heavy Single Clean and Jerk
.
CONDITIONING
4 Rounds | 3 Minutes on 1 Minute off
LIFE: 7 Air Squats + 5 Kettle Bell Swings + 3 Burpees
FITNESS: 7 Barbell Back Squats + 5 Kettle Bell Swings 55/35 + 3 Burpee Pull Ups
SPORT: 7 Jumping Barbell Back Squats + Kettle Bell Swings 75/55 + 3 Burpee Muscle Ups
.

RKC Plank: The Hardstyle Plank and Total Body Tension

 

Strength in Conditioning for Saturday, December 27, 2014

Almost all athletes are familiar with the front plank, however, very few gym members have heard of the RKC plank.  The traditional front plank is great for learning how to align and stabilize the spine.  Once an athlete is able to hold a regular plank with good form – there is a more challenging plank that has many benefits over the traditional version.

The RKC Plank (Hardstyle Plank)

Pavel Tsatsouline started the Russian Kettlebell Challenge (“RKC”), an advanced kettlebell training certification, with Dragon Door in 2001.  In 2012 Pavel left RKC and formed a new company called StrongFirst.  A major tenet of kettlebell training is a concept called whole body tension.  While regular planks are held for a prolonged period of time to improve endurance – the RKC plank is held for a brief period of time to increase activation of the abdominals, glutes, and quadriceps – to increase strength.

The expression of maximal strength is the foundation for powerlifting and Olympic lifting movements like the squat, deadlift, clean & jerk, and snatch.

The plank is one of the most incorrectly performed exercises in the gym.  Spinal alignment and diaphragmatic breathing are two key points of the plank.  Before progressing to the RKC Plank here are some common plank mistakes.

Common Plank Mistakes

  1. Arching the Low-Back
  2. Letting the Head Hang
  3. Hips Too High (DownDog Position)

“When the upper back is rounded, the main focus of the movement is on the neck and shoulders versus the abs. When the butt is sticking up, the main stabilizers are the lumbar erector spinae and hip flexor complex, not necessarily the entire core.” – Dean Somerset

Components of the RKC Plank

  1. Posterior Pelvic Tilt (Glutes)
  2. Hollow Body Position (Drive Elbows Towards Feet & Feet Towards Elbows)
  3. Extended Knees (Quad Activation)
  4. Ankle Dorsiflexion (Anterior Chain Activation)
  5. Clenched Fists (Scapular Stability)
  6. Progression to Longer Plank (Elbows in Front of Shoulders)

Bret Contreras points out that:

 “The RKC plank has 4x more abdominal, 3x more external oblique, and 2x more internal oblique activity than the standard plank.  The hardstyle plank also has much more glute max activity, teaches proper hip mechanics to prevent lumbar hyperextension, and trains the glute max to stabilize the SI-joint during hip extension movements.”

Dean Somerset explains:

“A plank should be a very intense, full body contraction that lasts only 8-10 seconds, not some bastardized version of a yoga pose you sustain for 10 minutes…Some exercises are direct representations of a plank position, so hitting up a plank beforehand is very helpful, such as planks before push-ups and side planks before lunges.

“A plank is a perfect example of total body tension and co-contractive forces. It’s a battle of near-maximal contractile strength from all areas (shoulders, abs, glutes, low back and quads) to produce a steel beam in human form, able to withstand any external forces.”

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

Related Resources

FlexibilityRx: The Plank Roll Exercise
How to REALLY Do a Perfect Plank | RKC School of Strength
Bret Contreras: The RKC Plank
Dean Somerset (T-Nation): Superhuman Planks

RKC-Plank

 

Strength in Conditioning is Coach Sean’s Choice!

‘Twas the Workout Before Christmas…

 

Strength in Conditioning for Wednesday, December 24, 2014

If you want to get a good sweat in before your Christmas Eve festivities, its going to have to be before lunch time, folks. Class times today are at 5:30am and 12pm only. If you get caught up in the holiday bustle and can’t make these times, SICFIT Scottsdale has got your back because this workout can be done at home… that is… after you have completed the 11th day of the 12 Days of Christmas warmup!

And to really get in the holiday spirit, please join us tomorrow at 1pm at North Sight Park for the grand finale of our Christmas Workout Parody!

Happy Holidays, SICFIT Fam!

row workout santa

WARMUP
Foam Roll
PVC
Dynamic Drills
3 Minute Row | 130 Meter Run | 3 Minute Jump Rope
2 Minute Row | 130 Meter Run | 2 Minute Jump Rope
1 Minute Row | 130 Meter Run | 1 Minute Jump Rope
.
CONDITIONING
EMOM for 20 Minutes
10 Strict Sit Ups
5 Pushups
5 Air Squats
.

 

The Math and Aftermath of the 12 Days of Xmas Workout

 

Strength in Conditioning for Tuesday, December 23, 2014

If you have been following along with the 12 Days of Christmas workout, keep at it! We’re almost home free! If you continue until the grand finale on Christmas Day, you will have performed….

  • 300 PushupsFullSizeRender
  • 550 Overhead Squats
  • 350 Sit Ups
  • 90 Burpees
  • Ran 3200 Meters (2 Miles)
  • Held Plank for 14 Minutes
  • Held 6″ for 6 Minutes
  • 500 Double Unders or 2500 Single Unders
  • 300 Dips
  • 300 Walking Lunges
  • 40 Handstand Attempts
  • 1 Mile Run

Join your SICFIT Scottsdale family at Northsight Park at 1pm on Christmas day to complete the grand finale of the 12 Days of Christmas workout! In the aftermath, and there is no more work to be done, each and every one of us will have received the greatest Holiday gift of all… the feeling of personal accomplishment!

WARMUP
1k Row @ 50%
Line Drills
Partner Stretch
.
STRENGTH
2-4-6-8-6-4-2
Strict Dip & Strict Pull up
LIFE: Bench Dip & Ring Row or Partner Pull Up
FITNESS: Box Dip & Strict or Partner Pull Up
SPORT: Strict or Weighted Ring Dip & Strict Pull Up or Chest 2 Bar Pull Up
.
CONDITIONING
AMRAP for 5 Minutes
LIFE/FITNESS: Box Stairs 20”/24”
SPORT: Box Jump Step Up 30”24”
.

 

Page 6 of 323« First...45678...203040...Last »