Posts Tagged ‘train’
The Evolution of My Garage Gym
I have something I’d like to share with you today. It’s the evolution of Real World Strength and Conditioning. About two years ago I realized I wasn’t happy in my current job. Not many people understood my training or what I really wanted to do. I soon realized I needed my own space. I needed a place to train how I wanted to train to get the results my athletes and clients desired.
It’s been a tough road so far. Owning your own business isn’t all sunshine and rainbows like some make it out to be. However, I’m moving forward and taking leaps. I will make this the best place to train in Richmond, Virginia!
Here’s a quick video tour of the gym from infancy to its present form. It’s a constant work in progress but I am happy with how it’s evolving. I’m honored that you guys take the time out of your busy day to read my stuff.
Thank you!
Warm Up the Bus!
Have you ever gone out to your car on a cold winter morning and started driving without letting the engine get warm? You’ve probably noticed it doesn’t perform very well.
The transmission takes a long time to change gears. The heat takes a while to get going, and the car probably sounds a little funny, making noises you’ve never heard before.
What happens when you do the opposite and let it idle in the driveway for a few minutes before you mash the gas? Probably the opposite of everything I mentioned above right?
The same goes for your training sessions. If you just walk into the gym put down your bag and start loading the bar, you’ve already failed for the day. Never skip your warmup.
I don’t care if you’re in a hurry, or just don’t feel like you need to. You’re wrong! You performance will undoubtedly suffer.
A thorough warm up is critical. It’s gives your body a chance to get its juices flowing. Your joints get lubed and your muscles are primed to set some PRs! I always take at least 10 minutes to warm up before I train. Sometimes I take a little longer depending on how I feel.
When I say warm up, I don’t mean hopping on the recumbent bike and pedaling to nowhere for a few minutes. I’m talking about a movement based, dynamic warm up. You have to put in some work before you can DO WORK!
If you’re not taking time to thoroughly warm up before you train, starting doing so now and your results will certainly improve.
What do you like to do for a warm up?
Drop me a comment and let me know.
Train for Athleticism
There’s nothing I like more than lifting heavy stuff!
I can’t describe it but there’s just something about over powering the iron that gets me jacked up like nothing else.
While heavy lifting is a staple of my programming, so is training for athleticism. Like I’ve said before, what good is all that size and strength if you cannot do anything with it? Don’t get me wrong, if powerlifting or bodybuilding is your sport of choice then you need to train a certain way to succeed.
For me, being an athlete and working mostly with athletes, I have to keep my edge and the best way to do that is training like one!
Below are 3 keys to training for athleticism.
1. Be explosive
Whether it is olympic lifting or sandbag training, incorporating explosive movements is a must. Whether they are sport specific is up for debate. However, there is no denying their effectiveness. I’ve never seen a great athlete that wasn’t explosive. Have you?
2. Bodyweight training
Being able to control your body in space is an absolute necessity for an athlete. Pushups, pullups, dips, jumps, burpees, handwalking, and animal crawls are a must. Not only will they get you strong and jacked but they will help increase mobility and flexibility, enhancing athleticism.
3. Sprint
I cannot stress this enough. I have never met an athlete that couldn’t run! We were made to sprint. To quote a colleague, “any person that doesn’t sprint is NOT an athlete!”. Sprinting will not only help increase your speed but it will keep your body strong. Not sprinting leads to weakness, PERIOD. I don’t care what type of sprinting it is, hills, sleds, track, JUST DO IT!
I incorporate all 3 of the above keys in my training on a weekly basis. I start at least two lifting session each week with some type of explosive movement. Some type of bodyweight training is included daily and I make sure to sprint at least twice per week.
Keeping these keys in your training will make you a better athlete and always have you prepared for battle.
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
Motivation and “Cindy”
Today will be short and sweet, just two quick things for you.
The following video clip is mandatory. If you don’t watch it now you’ll likely suffer through a sluggish and unmotivated weekend.
Refer back any time you’re ready to kick some a## and need a little extra juice.
Pretty good huh?
For my last deload session of the week I ventured in to the world of crossfit and knocked out cindy. For those that aren’t familiar with this one, it’s pretty simple.
5 pullups
10 pushup
15 squats
Set your gymboss timer for 20 minutes and complete as many rounds as possible.
I completed 19 rds. I had hope to knock out at least 21 so I certainly will be aiming for more the next time I knock out “cindy!”
That’s it for the deload week. I did two strength sessions and two conditioning sessions.
It’s only Friday and I’m chomping at the bit for Sunday’s session.
As the Wild Gorillaman told me: “If you’re getting itchy to train, you know the deload is working!”
Follow me in these Social Networks