Switching Gears: Total Body Tension & Fluid Movement

 

Strength in Conditioning for Thursday, June 19, 2014

Lifting weights to get stronger is about capacity, whereas the ability to execute fundamental movement patterns is about competency. Fundamental stability exercises like the bird-dog that teach competency, are also great for learning to use a low-threshold strategy of movement.

Low-Threshold Strategy: Slow, tonic, local stabilizer, stabilizing muscle contractions that are for low-load tasks and reflexive postural control.  This is necessary for joint centration.

A high-threshold strategy is generally used during strength training when the goal is to increase capacity. A RKC plank that teaches total body tension has a great carry over to the front squat when athletes need to maintain as much tension as possible during the movement – a high threshold strategy.

High-Threshold Strategy: Fast, phasic, prime mover, global mobilizer, mobilizing muscle contractions that are for high-load tasks and force production.  This is necessary for strength training.

But what happens when high-threshold strategies are used during basic movements – breathing is dysfunctional, stability is compromised, and mobility is impaired. 

Athletes need to be able to switch gears between strategies – creating enough tension during a squat and having the flexibility and stability to perform basic movement patterns with a high level of competency.

The bird-dog is great for learning stabilization, proper breathing, hip extension, shoulder flexion AND learning to stabilize effectively with a low-threshold strategy.

Definitions above are from this great blog by Aaron Swanson. http://www.aaronswansonpt.com/low-vs-high-threshold-strategy/

Bird-Dog-Exercise

STRENGTH
Bench press
Strict dip
LIFE : 8-10 + 5-8
FITNESS: 5-8 + 4-6
SPORT: 3-5 + 1 muscle up + max dips
3-5 Minute rest
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WOW #20
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees
LIFE: Single jump ropes x5 burpees each round
FITness: Double unders
SPORT: All unbroken double unders
Want to perform better on this WOW next time it pops up in the programming? Make sure you attend the Kayyem Signature Series workshop on double unders tonight at at 7pm!
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Those Damn Dubs!

 

Strength in Conditioning for Wednesday, June 18, 2014

Whether the title of this post reflects your usual reaction when you see double unders in the workout for the day or you are a regular dubbing aficionado, you better believe you will be getting better at those damn dubs by attending this workshop! The Kayyem Signature series tackles the most elusive exercises in the craft of Strength in Conditioning. Make yourself a regular attendee of this series and watch as your weaknesses in the gym become the game changing strengths you have been waiting for! Start by joining us tomorrow night (6/19) from 7:00-8:00pm!

Kayyem Signature Series

WARMUP
Partner rows | Teams of two
150 Meter sprints | Complete 1500 meters
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SKILL
Power clean
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CONDITIONING 
10 Rounds AFAP
3-5 Power cleans
5 Pull ups
10 Push ups
15 Air squats
1 Minute rest
LIFE: Hang power clean | 5 reps for each movement | ring rows
FITNESS: Power clean | 3 kipping or jumping pull up
SPORT: Touch and go power clean 155-185/75-115
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Four Minutes to Fat Loss!

 

Strength in Conditioning for Tuesday, June 17, 2014

If your looking to shed the pudge and pooch around the middle, today’s conditioning workout is right up your ally! First, High Intensity Interval Training workouts like the Tabata you will be challenged with today work wonders for fat loss. On top of that, the mountain climbers will take your core to a new summit of results! Who would have thought that four minutes could be so powerful!

TabataWatch

WARMUP
Shoulder mobility/pvc/bands/dynamic
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STRENGTH
Press 1.1.1
Push press 3.3.3
Push jerk 5.5.5
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SKILL
Split jerks off rack
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CONDITIONING
Tabata mash up
Jumping alternating lunges + mountain climbers
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Unleash The Beasts!

 

Strength in Conditioning for Monday, June 16, 2014

SICFIT Scottsdale’s Lil’ Beasts Summer Camp begins this week! From 9am-12pm everyday this week our Lil’ Beasts will be learning how great it feels to be active and healthy! With different educational activities, kid friendly functional fitness workouts, yoga, and games planned for each day, this is definitely a camp your little one doesn’t want to miss out on!

WARMUP
OLY snatch progression
DL/HP/PS/OH/SB
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CONDITIONING A
12 Minute EMOM
Odd minute: 3 tough power snatch not touch and go
Even minute: 7 burpee box jump/ step up
12 total minutes
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CONDITIONING B
7 Rounds
7 Power snatch + 21 double unders 7x rounds
LIFE: 45/35 + 30 single unders
FITness: 75/55
SPORT: 95/65
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Hey Pops! This One’s On Us!

 

Strength in Conditioning for Saturday, June 14, 2014

To celebrate Father’s Day, all Dads are welcome to today’s SICFIT Scottsdale 8am Endurance, 9am FITness, or 10am Yoga class on the house! Make sure you stick around afterwards for a cold one as well!

SICFIT Scottsdale Fathers of the Future

CONDITIONING
10 HSPU
20 Wall ball
30 Toes 2 bar/knees to bows
40 Power cleans
50 Burpees
60 Cal row
LIFE: Push up, ball slam, K2B, barbell, 25 burpee
FITNESS: 95/65
SPORT: 135/95

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Fathers Of The Future

“A Father or Dad is a male who has raised a child, supplied the sperm which grew into the child, and or has donated a body cell which has resulted in a clone” yup that pretty much sums up what my father was to me, a donator of bodily fluids and a supplier of sperm. Thank you Wikipedia for giving me so much worth and meaning to my so-called life. It’s a good thing the Internet was not around when I was a kid and instead my mom’s tales of brave, battle-fit men fleeing their homes after the “goose was gandered”, to fight evil dragons and sloths somewhere between Palm Springs and Disneyland held up. Well, it did until I turned 6 years old, that was about the time I started asking a lot of questions and realized there was something missing from our home. Let’s see…. Maybe it was just my imagination but why was my 50 year old Mom locking the doors and putting on the alarm at 6pm? Why did I have so many Uncles? And why was Father’s Day so damn sad?! Awww yes myself and a third of our population has grown up without a Dad. That’s right! 35 years old and I have never, ever hugged it out, smoked a cigar or been told what to do when it sticks straight up by a much older, wiser version of myself. This is exactly why this story is being shared. If we don’t break the cycle and rewrite history, who will teach generations to come how to hit a curve ball, barbecue beef and pick the best roses on earth? Which by the way, happen to be at Costco! Both my children Kanon (6.9) and Camille (5.1) know these “laws of the land” because they are so important to the future of generations to come. It is a standard as a woman in our house to receive roses on Birthdays, Mother’s Day, Graduation (from every grade), Easter and well any day that the Girls might need some cheering up! My son knows to do it and my daughter knows why we do it.

I have set these values from the start, early on in their childhood. Although these are material lessons, the lessons of love are not far behind. I have heard grown men cry from not ever hearing the words ‘I love you’ from their fathers and in turn, been in heated arguments over what they considered to be worse, never having a father or having one that’s never there. In our house we might say ‘I love you’ 20 times before we even leave the house and another 20 times as soon as we see each other again. As a man and as a father, I visualize myself be situated somewhere between Bill CosbyNed Flanders andAl Bundy. I have created a safe haven of love that most people might not notice at all.

You see, we are “The Fathers of the Future”. Yeah, that’s right! You may have seen us around town… picking up and dropping off our children at school… every single day. You may have seen us sitting next to you at ballet practice and recitals or at tennis lessons and well, at just about every single activity, function, and/or meal our kid’s have. We don’t miss a thing! We even get 99% of it on camera, so we can share it with our friends, our family, and just about anyone else that will pay attention. We have even gone so far as to build our businesses around our families and have said NO to places, people and things that take us away from this precious time. We are living our fatherless childhoods through fathering our children…..BOOM! What you gotta say about that “Wikipedia”?! I say cheers to these leaders of the new school, move out of the way soccer moms, we are the FITness Fathers and were taking over the world. Don’t be scared by our tattoos, piercings and beards. Don’t be alarmed by our bright colors, loud music and big trucks! Get to know us. You never know what you may learn, not everyone knows where to buy the best flowers in town. We are the “Fathers of the Future” and were not going anywhere!!!

By Luke Kayyem, Husband, Father, Athlete, Coach

Featured above:

Matt Blanton 35, daughter Reese 3 and baby girl on the way www.printingsolutions.com

Justin Baumgartner 38, daughter Devi Mae 5 http://www.backonthebar.com

Ron “Goldie” McClendon 32, daughter Jaysha 2www.bitchinbeads.com 

Tyler “Sensei” Warren 27, daughter Avery 2 www.smacus.com

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Honoring U.S. Army Staff Sergeant Edwardo Loredo

 

Strength in Conditioning for Friday, June 13, 2014

SICFIT Scottsdale is continually inspired and humbled by the great sacrifices made by the individuals who bare arms for our country. Today we honor one of these heroes, U.S. Army Staff Sergeant Edwardo Loredo, in a workout created in his memory. Segeant Loredo, 34, of Houston, Texas died in Afghanistan in 2010 while defending his unit against insurgents armed with an improvised explosive device. During our fight today, we remember his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
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Arlington National Cemetery Funeral Services for Sergeant Edwardo Loredo .

Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run or row 400 meters

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Breathe Your Way to Better Shoulder Flexibility

 

Strength in Conditioning for Thursday, June 12, 2014

Diaphragmatic breathing is true core stabilization. Diaphragmatic breathing is different than chest breathing and often confused with belly breathing.  If you are just breathing into your belly and not expanding the sides of your ribs as the diaphragm pushes down – you are stuck in a dysfunctional breathing pattern.  The banded breathing exercise will teach you to breathe into your sides creating a lateral expansion of the ribcage.

What you may find is that breathing this way instantly improves your shoulder flexibility…

DNS practitioner, Hans Lindgren – explains, “When asked which muscle is the most important in providing scapular stability – I am sure most people would think of the serratus anterior or the trapezius. I would probably have done the same before I started to study with Pavel Kolar in the DNS program.

My answer to that question would now be the diaphragm.

The stabilizers of the scapula need a fixed anchor point to pull towards. That anchor point in this case is the lower lateral ribcage and the “core” all stabilized by the diaphragmatic contraction.
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shoulder flexibility

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MOVEMENT PREP
Build to a tough double hang power clean
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CONDITIONING
12 Minute AMRAP
LIFE: 5 Hang power cleans + 5 burpees + 5 box ups + 5 push ups
FITNESS: 5 Hang power cleans at 75% of double + 10 burpees box ups + kipping handstand pushups
SPORT: 5 Hang power clean at 165/105 + 10 burpees box ups 24”/20”+ strict handstand pushups
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One Part Fitness, One Part Integrity

 

Strength in Conditioning for Wednesday, June 11, 2014

Today’s workout at SICFIT Scottsdale is not only a test of strength and stamina, it is also a test of will. How far can you push your self to keep going, minute after minute, when the option to stop is as little as one incomplete thruster away? Can you take this EMOM to your breaking point to display both fitness and integrity? For best results, this is what will be required of you.
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DSC_0878.

WARMUP
Barbell complex
3×3 DL/Row/HC/FS/P/PP/BS/PP
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SKILL
Thruster
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CONDITIONING
EMOM 10 Thrusters for max rounds
LIFE: Barbell only | off rack | 5-8 rounds
FITNESS: Tough but successful weight manageable for at least 5 minutes
SPORT: Increase by 10 lbs each minute
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Private Training at SICFIT Scottsdale

 

Strength in Conditioning for Tuesday, June 10, 2014

One of the beautiful things about working out at SICFIT Scottsdale is that there are constantly new goals to achieve and tons of resources available to help you reach them. Perhaps you are working towards increasing your back squat, PRing your OLY lifts, or finally mastering butterfly pull-ups, handstand walks, or muscle ups.

Our most valuable offering in helping you reach these and other personal benchmarks is the SICFIT Scottsdale Private Training Program. Get paired up with the expert coach that best understands you and your goals and watch your performance in the gym skyrocket as a result!

Find out more information about our Private Training, today!
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DSC_8438

WARMUP
250 Row + 25 push ups
250 Row + 25 air squats
250 Row + 25 sit ups
250 Row + 25 lunges each leg
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CONDITIONING A
4 Sets | 2-3 min rest
LIFE: 8-10 Back squats + 3 burpee broad jumps + 7 deficit or hand release push up
FITNESS: 5-8 Back squats + 5 burpee broad jumps + 10 deficit or hand release push up
SPORT: 3-5 Back squatsn+ 7 burpee broad jumps + 15 deficit or hand release push up
Back squat | 30X1 | 3 seconds on the down; no pause at bottom; fire up fast; 1 second at top; repeat
CONDITIONING B
1k Row for success journals and leader board
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Can You Say Gasser?

 

Strength in Conditioning for Monday, June 9, 2014

Can you say gasser, anyone? With a triple threat like burpees, kettle bell swings, and jump rope, its a guarantee that there won’t be a single pair of lungs not gasping for breath at the end of this workout. But hey, a little hard work never hurt anybody, right? Especially on a Monday, when SICFIT Scottsdale athletes are ready to get after it! Here’s to a gnarly start to a week’s worth of FITness!
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STRENGTH
10 – 8 – 6 – 4 – 2 – 1Bench press
30 Seconds of jump rope after each set
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WOW #17
LIFE: 15 – 12 – 9 Burpees + Russian kettle bell swings + single unders
FITness: 21 – 15 – 9 Burpees + Kettle bell swings 55/35 + double unders
SPORT: 21- 15 – 9 Burpees + Kettle bell swings 75/55 + double unders
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