Attended a great seminar on lower back care. Mike Robertson was the speaker (there is a link to his soft tissue ebook i the archives), and it was a very thorough overview of back care and exercise prescription. This really cemented most of my beliefs in training principles and how to maximise performance.
Lots of emphasis on achieving a neutral spine and progressing to big bang for your buck exercises. He also went through the limitations with Pilates and a lot of other training that is meant to cure back pain. Often the back pain is just a symtom of a bigger underlying issue. We need to treat the cause and not just the site of pain.
Mike is a great guy and very easy to talk to. I was lucky enough to chat with him at lunch and pick his brain a bit. Also met a couple of other guys, who train or compete at a high level, these events are always great to generate more enthusiasm to educate others. The seminar was put on by Centrality, Paul Reid is in charge of things there and also puts on lots of top class seminars.
If you want to bring up an area in your life, find people who know how to achieve and learn from them. If you want to learn more about improving your performance let me know.
Eat well and train hard!
Thursday, February 26, 2009
Monday, February 23, 2009
New site
I have a new website for anybody interested in health and wealth. Check out the site and contact me through the site. Here is the link
www.fitnessdefined.usana.com
www.fitnessdefined.usana.com
Comp news
On Saturday the 21st of Feb myself and Matt, my new recruit went up to Mannum to compete. Matt was in the 82.5 kg class and I was in the 75. I weighed in at 71.6 a little lighter than expected. I had a day to forget, I was nursing a couple of tender spots and I let that distract me and lost focus.
When your under the bar the niggles go away, it's the mind that needs to be on the job. I lost my balance and failed my first lift @ 170kg, Got it the next time but should have gone up, and on the last lift 185 I got a red light for depth. I was hoping to lift a lot more, and the weight shot up so there was plenty more under the bonnet. Back to the drawing board. Matt did well and squatted a 170 at his first meet,, then a 105 bench and a monstrous 220 deadlift and still had plenty in the tank. I hit a 125 bench and a 190 deadlift and retired early with a 485 total, to save myself for another day.
Matt has qualified for the junior nationals in April with a 495 total, and the state titles will be on at the end of May. There is a lot of work to be done between now and then. The standard was up at this comp in weight classes and overall. The experience was good, learning to embrace defeat and use it for motivation. Looking forward to getting under the bar and being ready for the next challenge. Hopefully will find some more enthusiastic recruits, and have a strong team!
When your under the bar the niggles go away, it's the mind that needs to be on the job. I lost my balance and failed my first lift @ 170kg, Got it the next time but should have gone up, and on the last lift 185 I got a red light for depth. I was hoping to lift a lot more, and the weight shot up so there was plenty more under the bonnet. Back to the drawing board. Matt did well and squatted a 170 at his first meet,, then a 105 bench and a monstrous 220 deadlift and still had plenty in the tank. I hit a 125 bench and a 190 deadlift and retired early with a 485 total, to save myself for another day.
Matt has qualified for the junior nationals in April with a 495 total, and the state titles will be on at the end of May. There is a lot of work to be done between now and then. The standard was up at this comp in weight classes and overall. The experience was good, learning to embrace defeat and use it for motivation. Looking forward to getting under the bar and being ready for the next challenge. Hopefully will find some more enthusiastic recruits, and have a strong team!
Thursday, February 5, 2009
10% towards your goal
In 2 weeks the first power lifting meet of the year will be held in Mannum. I will be competing and bringing along another competitor. Competing in more comps this year was one of my goals and finding and training others to compete was another.
We are already 10% of the way through 2009. Have you made a 10% inroad to your goals?
If not it's time to take action, there is still 90% of the year to go, so start today!
I'm also in the process of building a facility to improve power lifting training(another goal), if you think you would like to give it a try contact me.
Last Sunday I was in Melbourne for a powerlifting coaching clinic. There were some strong dudes there, 17 years old and totalling over 600! These lifts will carry over to your sport etc... so if you want the competative edge or want to become a beast call me and let the games begin!
We are already 10% of the way through 2009. Have you made a 10% inroad to your goals?
If not it's time to take action, there is still 90% of the year to go, so start today!
I'm also in the process of building a facility to improve power lifting training(another goal), if you think you would like to give it a try contact me.
Last Sunday I was in Melbourne for a powerlifting coaching clinic. There were some strong dudes there, 17 years old and totalling over 600! These lifts will carry over to your sport etc... so if you want the competative edge or want to become a beast call me and let the games begin!
Monday, January 26, 2009
Australia day
Hi,
Hope you all had a great Australia day, and enjoyed the long weekend. I'm sure most of you would like another day to get over the last 3. Now in early February, most likely the 5th, I'll be starting the hardcore outdoor program. This will be an 8 week group session, that will teach you the basics of lifting, and effective fat loss methods. You will be provided with 2 training sessions a week, a training and nutrition log book, a private session to master the basics and assess your movement and weekly newsletters with training and nutrition tips. Now there are only 8 spaces available, and you will recieve a saving of $75 if you sign up now!
Eat well and train hard!
Hope you all had a great Australia day, and enjoyed the long weekend. I'm sure most of you would like another day to get over the last 3. Now in early February, most likely the 5th, I'll be starting the hardcore outdoor program. This will be an 8 week group session, that will teach you the basics of lifting, and effective fat loss methods. You will be provided with 2 training sessions a week, a training and nutrition log book, a private session to master the basics and assess your movement and weekly newsletters with training and nutrition tips. Now there are only 8 spaces available, and you will recieve a saving of $75 if you sign up now!
Eat well and train hard!
Tuesday, January 20, 2009
Force couples
Do you split your body parts into days of the week or bench press every session?
Knowing your force couples will help to bring a bit more balance to your physique, enhance performance and reduce the risk of injury. One classic example is tightness in hip flexors, caused from too much sitting on our bums, this often leads to a lack of glute function, this is why old people have no bums!
The tightness of the one group reduces the function of the other, so if we can buy some movement through some flexibility/mobility work, you will gain more function at the opposing group. Stretch hips and then execute an exercise for this group e,g dead lift and you begin to reduce the structural imbalance. The same principle can be applied to other bias body parts.
Also reducing the amount of quad dominant exercise e.g leg extensions and increasing hip dominant movements e.g glute ham raise, pullthroughs etc... will help to improve the imbalance.
Knowing your force couples will help to bring a bit more balance to your physique, enhance performance and reduce the risk of injury. One classic example is tightness in hip flexors, caused from too much sitting on our bums, this often leads to a lack of glute function, this is why old people have no bums!
The tightness of the one group reduces the function of the other, so if we can buy some movement through some flexibility/mobility work, you will gain more function at the opposing group. Stretch hips and then execute an exercise for this group e,g dead lift and you begin to reduce the structural imbalance. The same principle can be applied to other bias body parts.
Also reducing the amount of quad dominant exercise e.g leg extensions and increasing hip dominant movements e.g glute ham raise, pullthroughs etc... will help to improve the imbalance.
Tuesday, January 13, 2009
Old school training
Back in the day training was hardcore. Big lifts with big weights. Now i'm looking to bring back some old school lifting, in some small group sessions. We will be using sandbags, kettlebells, tires and kegs etc...
This is fully functional, if you can move these objects, then you can move anything. Training on the pec-dec or leg curls won't help you carry the shopping or the kids. This training will!
If your up for a new challenge or are tired of boring machines, drop me a line and let the games begin!
This is fully functional, if you can move these objects, then you can move anything. Training on the pec-dec or leg curls won't help you carry the shopping or the kids. This training will!
If your up for a new challenge or are tired of boring machines, drop me a line and let the games begin!
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