635 x 5 – wasn’t feeling that great on this day, so I just did the bare minimum and went home.
270 x 5
320 x 5
350 x 5
185 x 5/160 x 5 each
210 x 5/160 x 5
240 x 6/”
Three Way Shoulder Raises 5 x 10 each way
165 x 4
200 x 2
215 x 2
Rear Foot Elevated Split Squats x 5each/Vertical Pallof Press x 10 each
225lbs for 5×5 – After watching videos of my 400lb farmers last week, I think I need to work on my single leg strength and lateral stability. I was wobbling quite a bit from side to side. Continue With The Awesomeness...
Are your athletes getting faster or are they just getting better at your drills? In the world of sports development and enhancement, we’re constantly inundated with equipment dealers peddling every imaginable “speed development” product known to man. Many of these products claim to make your athlete faster, and in many cases, they will.
The purpose of this article is to separate fact from fiction. I will give you some insight into how to ensure that your training is actually benefiting your athletes, not just getting them better at your drills.
1. Speed ladder
We’ve all seen the speed ladder. They’re in every equipment dealers’ catalog and have been a staple in every high school coach’s weight room since 1220 BC. Honestly, my first thought when I look at this piece of equipment is that it works a very small movement pattern. Seriously, which sport moves in a twelve-inch by twelve-inch square? However, because I’m always looking for new ways to challenge my athletes, I figured I would look for a way to implement it in my program (I got one for free). Continue With The Awesomeness...
This past weekend, I competed in the North American Strongman National Championships in Denison, Texas. I was pretty happy with my placing, but I’ve got some obvious areas of needed improvement. I was feeling pretty stiff today, so I thought I’d go to the gym and just do some light recovery work to get the blood flowing again.
Lots Of Foam Rolling And Lacrosse Ball Work
I pretty much hit every major muscle group. Everything was pretty tight, but seemed to get better the longer I did it. After about 20min of rolling and warming up, I felt pretty good.
I competed in Nationals this last weekend in Denison, Texas. Here’s how it went:
325 Axle Clean Once, Then Press For Reps
In training, I’ve been hitting between 6-8 reps. I hit 7 here. I think this tied me for 5th place.
Wheelbarrow Load Medley
This was aweful! We had to carry a 230lb keg 75ft and load it to a wheelbarrow, carry a 250lb keg 50ft and load it, carry a 270lb keg 25ft and load it. After that, you had to push the entire apparatus 75ft back. This was definitely a gasser. The biggest problem for we wasn’t the weight, it was just running out of air. Thinking I had time to drop and regrip about 10 feet from the finish, I did and ran out of time. I finished the event 10ft short.
What made you initially choose Nunn’s Performance Training?
About a year and a half ago, I weighed over 200 pounds, and I was approaching 65. I needed help getting up from the floor, I couldn’t lie on my back without suffering from extreme vertigo, and I had trouble with stairs among other things. About a year ago, my daughter signed me up for an evaluation, and then told me. She had to accompany me due to my high anxiety.
What have your accomplishments been so far?
I have no trouble getting up from the floor, I can run up and down stairs, and I’ve just started doing bench presses because I can lay on my back. My current PR for deadlift is 205.
How has your success in the gym impacted your daily life?
My blood pressure and heart rate are both down, I have energy in the classroom, I can run and play tag with my grandchildren, and I can carry heavy things. Continue With The Awesomeness...
It’s pretty common to hear some uneducated trainers tell their clients they need to “inhale on the way down, and exhale on the way up”. The thought behind this is they will better be able to control blood pressure during the lift and lower the risk of a cardiovascular event during exercise. Here’s the problem, when you exhale during a lift, you destabilize the spine and other structures surrounding the torso. This makes you weaker and way more susceptible to an orthopedic injury. The practitioners who perpetuate this myth are both overestimating the occurrence of cardiovascular events in exercise and underestimating the occurrence of orthopedic injuries and exercise. People are much, much more likely to suffer an orthopedic injury than a cardiovascular one. Matter fact, the CDC states that you are 94 times more likely to suffer an orthopedic injury in sports than a cardiovascular injury. Keep in mind this statistic was including all sports, not just lifting weights. Continue With The Awesomeness...
With Nationals coming up in 12 weeks, I really don’t have much time to slack off. So, I started back to hard training yesterday with bench. I’ll still be doing quite a bit of volume on my gym lifts as I feel a bit of muscular endurance/conditioning will be helpful at Nats. Here’s how it’s going.
This past weekend, I competed in the 8th Annual Mid America’s Strongest Man. The contest was put on by Aaron Molin and his staff at Core Fitness Club in Mooresville. Here’s how it went:
260lb Axle Clean And Press, 180lb Dumbell Clean And Press, 300lb Log Clean And Press, 250lb Keg Clean And Press For Time
In training, I had been continentalling the axle assuming the weights I would be using would be fixed and non-revolving. At the show, we actually had regular collars which allowed me to clean the weight easily. The dumbbell hit me in the back of the head on the way up causing me to lose control of it and having to drop it and try it again. The log and keg went up easily, but bobbling the dumbbell cost me about 4 or 5 seconds and the event win. 2nd Place.