Archive for September 2010
Overhead Pressing for Serious Strength
Have you ever seen an pictures of old school strongmen?
Almost every picture is of them them pressing something over their heads. Back then, the real test of strength was how much you could put over your skull.
Guys like Tony Kono and Doug Hepburn were the norm, not the exception. They routinely pressed more over their heads than most folks can squat.
There was no need for any fancy equipment to get results. These guys just picked up heavy sh*t and pushed it toward the sky.
I wonder how many more beasts there would be if the overhead press were as popular as the bench press? I bet there would be more than a few stronger folks walking around today.
Here are a few tips to a stronger overhead press:
1. Practice, practice, pratice. Overheard pressing is not just a lift, it’s a skill.
2. Go heavy and be aggressive. You won’t get any stronger without a little effort!
3. Keep the volume low. I’ve had the greatest success keeping total reps limited to about 15 or so. A few more or few less sometimes but generally about 15. Your rep scheme may looking something like this 5-4-3-2-1.
I love starting off my training week with some heavy pressing. Today was a good day. I hit a 5rep PR.
Bottom line, if you want to be strong you MUST include overhead pressing consistently into your training.
Now go grab a bar, grunt a little, and put it over you head!
Coming soon…..
Real World Strength and Conditioning has a home!
Get ready for THE place for to TRAIN, not workout, TRAIN, in Richmond, Virginia!
REAL WORLD TRAINING – REAL WORLD RESULTS
Train, Recover, Train
One of the reasons I’ve decided to go back to basics with this new training cycle is that I’ve had a hard time recovering lately.
This is likely due to a myriad of reason; stress, over training, lack of sleep, mobility work, stretching etc.
I will admit my recovery work has been lacking to say the least. It certainly hasn’t been non existent but with the stress of opening my own training facility I need to do more!
I’m big on practicing what you preach so this is my way of staying accountable. I refuse to write about something and not do it myself. I don’t want my readers to do what I say I want you to do as I do!
So, I’m bringing back an old post about my favorite recover methods. Here are three ways to enhance mine and your recovery ability.
Food
We’ve all seen the EAS commercials with NFL quarterback Brady Quinn telling us not to waste our workout! I know he’s hocking EAS products but the message of the commercial is dead on. Your muscles need nutrients to grow and the easiest way to refuel your muscles after a tough training session is to eat within 60 minutes of your workout. Your post workout meal helps to refuel your muscle’s glycogen stores. Not only does this help with muscle recovery but prevents your body from using your muscle as fuel, promoting fat metabolism. The bottom line is your muscles need fuel to grow and recover and if they don’t get enough, you simply won’t grow.
The Warm Up
I’m not a huge fan of stretching before you train. Your muscles are too cold and too tight to start pulling on them. Instead, I prefer movement based dynamic warm up. Movements such as walking toe touches, walking lunges, pushups, squats, and band pull aparts are my favorites. A movement based warm up will get your muscles warm and get your CNS firing. This is especially helpful if you’re still sore from the previous workout. I also like to use this on off days when my muscles are particularly sore. This will force blood into the sore muscles aiding in recovery without further exhausting them.
Soft Tissue Work
This might be the most neglected aspect of recovery. The easiest way to stimulate the soft tissue and to message the muscle is to use a foam roller, tennis or lacrosse ball, or message stick. Foam rolling helps to message the muscle, forcing blood into it, thus aiding in recovery. This is not the most pleasant experience in the world as I have been reduced to high pitched shrieks when using these methods. But trust me, you’ll feel like a million bucks afterward. Get rolling immediately after your workout. This type of soft tissue work will help reduce scar tissue build up, which over time can lead to muscles becoming extremely tight and achy. Foam rollers and message stick are wonderful but if you have a particular knot, my favorite is a lacrosse or tennis ball because you can really hone in on one spot. You can use the balls just like a roller or stick but they’re particularly helpful for those hard to reach areas of the back. Simply place the ball between you and a wall and start moving about. When you get to a tight spot keep the pressure for 15-30 seconds before moving on.
I’m glad I ran across this old post. I will be redoubling my efforts to put in the time to do more foam rolling, dynamic stretching, and mobility.
What are your favorite methods to enhance your ability to recover.
Drop a comment and let me know!
Back to Basics Training Update
You don't get more basic than this!
This cycle is all about getting back to basics.
I love just using simple, heavy, basic, barbell movements couple with good ole bodyweight training!
Here’s a quick training update for days 3 and 4 of this cycle as well a good training tune!
Back to Basics Wk 1 – Day 3
1 – Sandbag Clean 3×5
2a – Bent Over Row 3×6
2b – Flat DB Press 3×10,9,7
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning (4rds)
Eight 20/10 intervals alternating burpees and sledge hammer swings.
Back to Basics Wk 1 – Day 4
1 – Deadlift 6×10,8,6,4,4,4
2a – Zercher Squat 3×8
2b – Leg Raises 3×20
3 – DB Split Squat 3x5ea.
Time to head over the new spot and start tearing down a wall to it ready to build beasts in Richmond, VA!
I’ll get some good before video and post it later.
Success, how bad do you want it?
The lease is signed.
The keys have been turned over.
This is something I’ve wanted to for a long, long time. I’ve had some tough times over the last year or so. Some of them of my own doing and mindset, some just dumb luck.
I can’t think about that stuff any longer. It’s in the past. The future is now.
On Monday I got the keys to the future home of Real World Strength and Conditioning. For months, I’ve been laying the ground work. I’ve been networking with club coaches, parents, and athletes themselves. There is much clean up and set up to do but I hope to have the doors open very soon.
Here is a great watch on success and wanting it so bad you’ll do anything!
What are your thoughts on what it takes to be successful? Drop a comment and let me know.
Here’s a little training update for you as well. Like I said, I’m going back to basics!
Back to basics Wk 1 – Day 2
1 – Squat 4×5 (ascending)
2a – Walking Lunges 3×20
2b – GHD Situps 3×20
3a – Good Mornings 3×8
3b – Hanging Leg Raises.
This morning I hit some hill sprints for a little conditioning. I like getting some type of sprinting in after my squat days. It helps loosen me up and aids in recovery.
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