10-15 minutes of dynamic upper-body warm-up with shoulder emphasis
Several barbell warm-up sets building up to:
5 sets of Barbell Bench Press-295 lbs. x 3 reps
3 sets of Barbell Bench Press-295 lbs. x 2 reps
Lots of rest between sets-3 or 4 minutes.
Showing posts with label Los Angeles Master athlete. Show all posts
Showing posts with label Los Angeles Master athlete. Show all posts
Sunday, February 15, 2009
Friday, February 13, 2009
2-12 Upper Power/Lower Strength Training Session
MOBILITY and WARM-UP
1. 10 minutes various dynamic mobility
LOWER STRENGTH
2.Work up to 365 lb parallel squats
6 sets of 2 rep. 365 lb. parallel squats
1 set of 1 rep. 385 lb. parallel squats
UPPER POWER
3. Shoulder-specific warm up
4. 8 sets of 3 reps. 135 lb. speed bench (38% 1RM)
5. 15 lb. Overhead Med Ball Power-6 sets of 5 reps.
6. Speed seated rows-90 lbs. x 3 reps x 8 sets
ABS
7. Standing Rope Crunches (Abs) 4 sets of 8
1. 10 minutes various dynamic mobility
LOWER STRENGTH
2.Work up to 365 lb parallel squats
6 sets of 2 rep. 365 lb. parallel squats
1 set of 1 rep. 385 lb. parallel squats
UPPER POWER
3. Shoulder-specific warm up
4. 8 sets of 3 reps. 135 lb. speed bench (38% 1RM)
5. 15 lb. Overhead Med Ball Power-6 sets of 5 reps.
6. Speed seated rows-90 lbs. x 3 reps x 8 sets
ABS
7. Standing Rope Crunches (Abs) 4 sets of 8
Thursday, November 20, 2008
#8-The Push Up
This exercise staple has been around for many years. Suprisingly, very few people do it correctly.
Here are some tips for a real "perfect pushup".
1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.
2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.
3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.
4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.
5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.
6. Like all resistance exercise, form is always first priority for the pushup.
7. Your body should be warmed up before you begin the pushup.
Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.
It can help build strength endurance and lay the foundation for later weight training.
Here are some tips for a real "perfect pushup".
1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.
2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.
3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.
4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.
5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.
6. Like all resistance exercise, form is always first priority for the pushup.
7. Your body should be warmed up before you begin the pushup.
Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.
It can help build strength endurance and lay the foundation for later weight training.
Wednesday, October 1, 2008
Fall into Poor Eating?
Research shows physical activity decreases and caloric intake increases in the fall and winter months. I have personally seen this numerous times-both personally and with people I train.
My recommendation is structure your exercise schedule and take direct action on this issue. Either work with a trainer, join a sports team or club that encourages regular attendance, or sign up for a sporting competition that requires weeks or months of training. "Trick yourself" and actually increase your activity during the fall and winter months.
This tip allows you to transform your good intentions into good actions.
My recommendation is structure your exercise schedule and take direct action on this issue. Either work with a trainer, join a sports team or club that encourages regular attendance, or sign up for a sporting competition that requires weeks or months of training. "Trick yourself" and actually increase your activity during the fall and winter months.
This tip allows you to transform your good intentions into good actions.
Monday, September 29, 2008
Do Not Kid Yourself
If you want to lose body fat, you have a couple of choices:
1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.
To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.
By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.
The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.
I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.
1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.
To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.
By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.
The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.
I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.
Friday, September 19, 2008
Just Say No to Auntie Annie!
Nearly everyone I have ever worked with (especially busy business people) has struggled with maintaining fitness while traveling.
Since I am in Connecticut today at a fitness business conference, this topic is on my mind.
Here are three tips that will help you travel and maintain your fitness level:
1. Eat before you get on the plane
As I walked through the airport, I saw Auntie Annie's pretzels, McWhopper (or whatever it is called), an ice cream store, and many others. No Whole Foods, though.
If you eat before you go to the airport, you can avoid the Nutritional Apocalypse that is the airport.
2. Take a sack lunch on the plane
If you are going to be in the plane for a while, take a sack lunch. You can take a sandwich and some fruit.
3. Drink plenty of water
When you travel, you can dehydrate easily. The elevation and cabin pressure requires you drink even more water than normal
If you drink a little more water while traveling, you will be less likely to make bad choices and you will feel better during your trip.
Now, off to the buffet (ha-ha...just kidding).
Check out more great tips in Never Get Old at jeffblairfitness.com
Since I am in Connecticut today at a fitness business conference, this topic is on my mind.
Here are three tips that will help you travel and maintain your fitness level:
1. Eat before you get on the plane
As I walked through the airport, I saw Auntie Annie's pretzels, McWhopper (or whatever it is called), an ice cream store, and many others. No Whole Foods, though.
If you eat before you go to the airport, you can avoid the Nutritional Apocalypse that is the airport.
2. Take a sack lunch on the plane
If you are going to be in the plane for a while, take a sack lunch. You can take a sandwich and some fruit.
3. Drink plenty of water
When you travel, you can dehydrate easily. The elevation and cabin pressure requires you drink even more water than normal
If you drink a little more water while traveling, you will be less likely to make bad choices and you will feel better during your trip.
Now, off to the buffet (ha-ha...just kidding).
Check out more great tips in Never Get Old at jeffblairfitness.com
Thursday, September 18, 2008
More Education!
I am off today for a two-day conference in Connecticut.
Taking time off work to attend conferences is a little incovenient and, frankly, expensive.
But I am committed to learning the latest information to better serve my clients and help improve their performance.
To me, continuing education is part of what separates a professional from someone just having a job in my industry.
I will be back with lots of great, new information.
Until then, train hard and have fun while you do it!
Jeff
Taking time off work to attend conferences is a little incovenient and, frankly, expensive.
But I am committed to learning the latest information to better serve my clients and help improve their performance.
To me, continuing education is part of what separates a professional from someone just having a job in my industry.
I will be back with lots of great, new information.
Until then, train hard and have fun while you do it!
Jeff
Sunday, September 14, 2008
Is Your Lap Top Hurting Your Posture?
I am writing this posting from my lap top. I have a very large dictionary under my lap top so the screen is nearly eye-level. I do not have to bend forward to type or read my screen.
If you spend lots of time on your computer, elevate your keyboard so you do not have to hunch over as you work. Over time, this hunched-over position can actually hurt your posture.
Bad posture can lead to physical pain (neck, back, and shoulder among others) and actually hurt athletic performance. Almost all great athletes have very strong posture. Arranging your daily life in ways that improve your posture can make a real difference in your performance and your life!
Jeff
If you spend lots of time on your computer, elevate your keyboard so you do not have to hunch over as you work. Over time, this hunched-over position can actually hurt your posture.
Bad posture can lead to physical pain (neck, back, and shoulder among others) and actually hurt athletic performance. Almost all great athletes have very strong posture. Arranging your daily life in ways that improve your posture can make a real difference in your performance and your life!
Jeff
Friday, September 12, 2008
Recovery Training
Recovery Training
If you work hard in the weight room, you should know your body needs recovery time. But what if you like to exercise every day? The answer is the recovery workout.
In-between hard training days, walk for an hour, take a yoga class, or ride your bike. These activities allow you to exercise but do not impede your recovery.
Hard days every day=going backwards.
Hard day/recovery day/hard day=progress
Here is a nice little week:
Monday-Hard lower body day
Tuesday-1 hour walk
Wednesday-Hard upper body day
Thursday-Yoga class
Friday-Hard lower body day
Saturday-Complete rest
Sunday-Hard Upper body day
This gives you a great 4 workout week and two recovery workouts. If you are stalled in your training, program recovery workouts and look for great results!
If you work hard in the weight room, you should know your body needs recovery time. But what if you like to exercise every day? The answer is the recovery workout.
In-between hard training days, walk for an hour, take a yoga class, or ride your bike. These activities allow you to exercise but do not impede your recovery.
Hard days every day=going backwards.
Hard day/recovery day/hard day=progress
Here is a nice little week:
Monday-Hard lower body day
Tuesday-1 hour walk
Wednesday-Hard upper body day
Thursday-Yoga class
Friday-Hard lower body day
Saturday-Complete rest
Sunday-Hard Upper body day
This gives you a great 4 workout week and two recovery workouts. If you are stalled in your training, program recovery workouts and look for great results!
Tuesday, September 9, 2008
Younger, Fitter, and Stronger
Twenty years ago I was playing college football...
Today, at 41, I am stronger and leaner than when I was playing college football....
How is that possible?
Here is the answer:
Knowledge
When I was a college kid, I knew very little about training effectively and efficiently. Today, that is all different.
I have spent lots of time studying human performance. As I apply the knowledge, I get fitter and stronger.
I can help you do the same. Ignore the people who whine about getting old.
Take informed action and the results are sure to follow.
Jeff
Today, at 41, I am stronger and leaner than when I was playing college football....
How is that possible?
Here is the answer:
Knowledge
When I was a college kid, I knew very little about training effectively and efficiently. Today, that is all different.
I have spent lots of time studying human performance. As I apply the knowledge, I get fitter and stronger.
I can help you do the same. Ignore the people who whine about getting old.
Take informed action and the results are sure to follow.
Jeff
Tuesday, September 2, 2008
Three Benefits of Weight-Training for Athletes
Sometimes athletes ask me how weight-training can help them specifically.
Here is a partial list:
1. Sports are driven by muscles. Weight-lifting strengthens muscles. Stronger muscles generally mean better athletic performance. This seems obvious, but in some ways it is not-the 5k runner's increased running economy from weight training is just one example;
2. Tendons and ligaments respond to weight-training much like muscles-they get bigger and stronger. If you train correctly, you can strengthen your tendons and ligaments. This can lessen the chance of serious injuries (such as torn ACLs).
Hear that, skiiers?;
3. In addition to strength, sports require power and effective nervous system utilization.
Weight-training can dramatically increase sport power production. Power training typically utilizes resistance (including gravity), low repetitions (I prefer sets of 3 reps) and fast movements.;
If you plan on competing this year, you need resistance training during both the off-season and the competitive season. Your performance should benefit as a result.
Designing resistance programs for master athletes is one of my specialities. Contact me at jeffblair@jeffblairfitness.com for information and rates.
Here is a partial list:
1. Sports are driven by muscles. Weight-lifting strengthens muscles. Stronger muscles generally mean better athletic performance. This seems obvious, but in some ways it is not-the 5k runner's increased running economy from weight training is just one example;
2. Tendons and ligaments respond to weight-training much like muscles-they get bigger and stronger. If you train correctly, you can strengthen your tendons and ligaments. This can lessen the chance of serious injuries (such as torn ACLs).
Hear that, skiiers?;
3. In addition to strength, sports require power and effective nervous system utilization.
Weight-training can dramatically increase sport power production. Power training typically utilizes resistance (including gravity), low repetitions (I prefer sets of 3 reps) and fast movements.;
If you plan on competing this year, you need resistance training during both the off-season and the competitive season. Your performance should benefit as a result.
Designing resistance programs for master athletes is one of my specialities. Contact me at jeffblair@jeffblairfitness.com for information and rates.
Jeff
Feel Better for Pennies
If you generally feel "tight", try this quick tip to help loosen you up.
Balance yourself against a wall and stand on a tennis ball. Slowly move between the balls of your feet and your heel. After spending a couple of minutes on one foot, do the same thing on the other foot.
Do this in the morning for a few days and you may feel looser throughout your body (not just in your feet).
This exercise can be a good illustration of how tightness in one area of your body can impact other areas. Try it today and feel better now!
Balance yourself against a wall and stand on a tennis ball. Slowly move between the balls of your feet and your heel. After spending a couple of minutes on one foot, do the same thing on the other foot.
Do this in the morning for a few days and you may feel looser throughout your body (not just in your feet).
This exercise can be a good illustration of how tightness in one area of your body can impact other areas. Try it today and feel better now!
Value of Competition
"Compete"
If you want to energize your training, compete in something. It does not matter what.
Just pick something and compete.
If you are really out-of-shape, give yourself 6 months-1 year to train. If you are in pretty good shape, give yourself 3-6 months to train.
Then compete in something.
It will give you new focus, new excitement, and a sense of anticipation for your training sessions.
Instead of just "working out", train for a sport.
Your training intensity will increase and so will your fun quotient.
If you want to energize your training, compete in something. It does not matter what.
Just pick something and compete.
If you are really out-of-shape, give yourself 6 months-1 year to train. If you are in pretty good shape, give yourself 3-6 months to train.
Then compete in something.
It will give you new focus, new excitement, and a sense of anticipation for your training sessions.
Instead of just "working out", train for a sport.
Your training intensity will increase and so will your fun quotient.
Thursday, August 21, 2008
What I am working on....
I am a HUGE believer in walking my talk. Although my schedule is quite busy, I stay committed to my workouts.
My current focus is primarily power. I have posted video on here of my plyometric program. I just love to jump, run, and perform other power-based exercises. I want to dunk a basketball on January 11, 2009-my 42nd birthday!
As an athlete, power is crucial to you. If you do not specifically train power, you will lose power. If you lose power, your sporting success will decline.
I can design a power program for you that can be delivered via the Internet. Contact me today to improve your power and kick-butt on the field!
My current focus is primarily power. I have posted video on here of my plyometric program. I just love to jump, run, and perform other power-based exercises. I want to dunk a basketball on January 11, 2009-my 42nd birthday!
As an athlete, power is crucial to you. If you do not specifically train power, you will lose power. If you lose power, your sporting success will decline.
I can design a power program for you that can be delivered via the Internet. Contact me today to improve your power and kick-butt on the field!
Olympics and You
These Olympics have been an amazing sight. Nowhere else is the beauty of sport shown so clearly.
Whether you watch running, diving, volleyball, or some other sport, we are all able to enjoy the splendor of athletic excellence.
You may not be an Olympian, but you can also enjoy the joy of sport. I specialize in Master athletes, and Master athletes have special needs.
Athletes who train with me are able to succeed at their sport and feel great in the process.
Life is short- play sports!
If you are looking to kick-start your program, get my book Never Get Old at www.jeffblairfitness.com. You will soon be making great strides towards your athletic goals!
Whether you watch running, diving, volleyball, or some other sport, we are all able to enjoy the splendor of athletic excellence.
You may not be an Olympian, but you can also enjoy the joy of sport. I specialize in Master athletes, and Master athletes have special needs.
Athletes who train with me are able to succeed at their sport and feel great in the process.
Life is short- play sports!
If you are looking to kick-start your program, get my book Never Get Old at www.jeffblairfitness.com. You will soon be making great strides towards your athletic goals!
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